Luis and Daniel talking injuries.

If you’re training hard, it’s almost inevitable that you’ll run into getting injured at some point – especially as you get older. 

We cover what we feel are seven of the most common mistakes that can lead to injury. And we also share some tips and tricks that have helped us reduce the risk of getting injured.

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Referenced in the show:

Agile 8 – https://forums.t-nation.com/t/defranco-agile-8/283222

Limber 11 – https://www.defrancostraining.com/joe-ds-qlimber-11q-flexibility-routine/

The World's Greatest Stretch – youtube.com/watch?v=-CiWQ2IvY34

Pliability – https://pliability.com/

Rich, Luis and Daniel discuss what might be the best way to start making health a bigger priority in your life. 

We know at the beginning it can be hard. You might be overweight. You might be lacking energy. You might be wondering where you’re going to find the time to work out. Perhaps you’re struggling with confidence. You might just not know where to start.

But, there’s always a place you can start. And there’s a bunch of things you can do that will make it easier to take those first steps, and to start to build some consistency towards better health habits.

Rich, Luis and Daniel talk about each of our journeys towards being in the best shape and health of our lives.

It certainly hasn’t always been like this. It’s been a journey for each of us, which we’ve had to build towards. And each of our journeys have been different – as they should be. 

YOU have to go on your OWN journey, and you have to do the work, to build towards being in the best shape and health of YOUR life. And there’s no excuse to not be on that journey. You owe it to yourself, and you owe it to those who depend on you.

We at least hope that you can relate to some of our journeys – and that you find them useful for charting your own.

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Referenced in the show:

- Whole30 - https://whole30.com

- Dodgeball, Donut scene - https://youtu.be/e1-qmLk64NA

- Daniel’s habit tracking progress - https://www.danielclough.com/daily-habits-june-2023-are-the-cracks-starting-to-appear/

- Why and how Daniel gave up alcohol – http://www.danielclough.com/two-years-sober/ 

- Rich’s autoimmune diagnosis (Ankylosing Spondylitis) - https://www.nhs.uk/conditions/ankylosing-spondylitis/

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Intro Credit: David Goggins

A conversation about how we’re approaching our nutrition.

We cover our short to mid-term goals, and then follow up with how each of us are approaching our nutrition to fit in with those goals.

As you would expect, there are a few common threads between us – almost high level principles of nutrition. But, there’s also a lot of uniqueness in how each of us goes about our eating, in order to achieve our goals. 

And that’s actually half the battle. Finding out what works for you, and what’s going to help you be the most consistent.

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Referenced in the show:

- myfitnesspal app - https://www.myfitnesspal.com/

- MacroFactor app - https://macrofactorapp.com/

- How to Start Intermittent Fasting in 2023 | Thomas DeLauer - https://www.youtube.com/watch?v=OiGg4Fk1PGY 

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Intro Credit: David Goggins