Think Fit. Be Fit.

Exercise Science 101 is all about understanding the Stress Adaptation Curve and how human biology is innately connected to the rise of a challenge and adaptations from exercise.    The Stress Adaptation Curve promotes the understanding that creating change and progress in your life isn’t a linear process.Our hope with exercise is that our body creates “functional adaptations” like improved health, more muscle, less fat, and increased performance.  However this isn’t possible without proper recovery.   The point at which the body responds poorly to exercise or any stress is during the recovery period – or lack thereof.  So if you want to guarantee results your best bet is to spend time with the science of recovery.   This episode is full of Exercise Science from the cellular level of protein synthesis to the cheapest most effective ways to elicit the body to perform it’s amazing self-healing abilities.   Please note this episode doesn’t cover the basics. If you’d like to learn the fundamentals of this concept please check out these episodes: http://thinkfitbefit.libsyn.com/stephanie-61019-1146-am Active Recovery Amps Your Exercise and Strength http://thinkfitbefit.libsyn.com/active-recovery-amps-your-exercise-and-strength Active Recovery: the Yin and Yang of your Physical Activity http://thinkfitbefit.libsyn.com/active-recovery-the-yin-and-yang-of-your-physical-activity    What you’ll learn in this episode: 

• Cellular level muscle recovery and physiology
• Biological (dopamine!) reasons to find rewarding light exercise for Active Recovery
• What De-Loaded the body is and how to apply a mechanical perspective to your own process
• How AJ takes a critical-mind approach to finding the next best thing in hacking his recovery

  Jenn’s reference in Quote “better than 90 percent of the energy output of the brain is used in relating to the the body in its gravitational field. The more mechanically distorted a person is, the less energy available for thinking, metabolism and healing.” Roger Sperry phd  (importance of being ‘on’)    AJ’s tangents on fighting, recovery and juggling https://www.youtube.com/watch?v=LoD-uE7jOFg https://www.instagram.com/p/ByqX_LJJs1f/?utm_source=ig_web_copy_link https://eng3corp.com/ https://www.oxyhealth.com/vitaeris-320.html?fbclid=IwAR3OTDJa8z3V21-rJWR0vt9hkcedznnoO00RpPAnW57ph-o436zUBe08QwY

Welcome to Exercise Science Insider #4 with Rob DiDinato, whom is my classmate and colleague in the elite MATRx program.  

We discuss some problems in youth sports: burn out, injuries and not allowing them to be students of the game.   We share ideas on how to go beyond band-aids for athletic injuries and actually provide an opportunity to develop athletic excellence.     The theme of this episode is ‘Less is more’.  This especially comes through when the conversation moves to Isometric Exercise around 27 minutes.     Please enjoy and let us know if you have any questions or are interested to learn more about Isometric Exercise.   Links of interest: Jennn on instagram @impact_your_fitness   Rob on instagram @_robdidonato  @Myocortex https://myocortex.com/   ACL injuries are on the rise https://www.aappublications.org/news/2017/02/22/ACLTear022217   Fifa 11+ warm-up program to prevent injury in field sports https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4245655/   Isophit machine https://www.striation6.com/isophit

Welcome to Exercise Science Insider #4 with Rob DiDinato, whom is my classmate and colleague in the elite MATRx program.  

We discuss some problems in youth sports: burn out, injuries and not allowing them to be students of the game.   We share ideas on how to go beyond band-aids for athletic injuries and actually provide an opportunity to develop athletic excellence.     The theme of this episode is ‘Less is more’.  This especially comes through when the conversation moves to Isometric Exercise around 27 minutes.     Please enjoy and let us know if you have any questions or are interested to learn more about Isometric Exercise.   Links of interest: Jennn on instagram @impact_your_fitness   Rob on instagram @_robdidonato  @Myocortex https://myocortex.com/   ACL injuries are on the rise https://www.aappublications.org/news/2017/02/22/ACLTear022217   Fifa 11+ warm-up program to prevent injury in field sports https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4245655/   Isophit machine https://www.striation6.com/isophit

Exercise is a tool for optimization. There is no one single way to accomplish this, there are many avenues!  However, If this one big thing is misjudged you could be headed for disaster; the amount of fatigue in your workouts.   If you notice that you barely get what you put into exercise, you might be falling for this huge fallacy in fitness, that states of fatigue are required to get results.   The truth is that your body doesn’t require you to kill it and walk around with sore muscles.  Join Rui and Jenn for an episode of Exercise Science Insider to explore the inner workings of fatigue and exercise.     What you’ll learn in this episode:

• Some of the neural and muscular inner workings of fatigue and exercise
• Why you don’t want to waste your workouts on too much fatigue
• There are connections between pain and exercise fatigue
• How we help our clients understand this concept so that they can get more out of every workout.  

Links of interest:

Rui on Instagram and in London

Jenn on Instagram and in the Washington DC area

Dehydration study

Dr. Sperry an historical figure in brain and learning science

Download: The 4 Things Holding You Back from a Full Injury Recovery

Similar episodes:

Last episode with Rui on the inner workings of the nervous system   Muscle soreness is not an indicator of a good workout

Exercise is a tool for optimization. There is no one single way to accomplish this, there are many avenues!  However, If this one big thing is misjudged you could be headed for disaster; the amount of fatigue in your workouts.   If you notice that you barely get what you put into exercise, you might be falling for this huge fallacy in fitness, that states of fatigue are required to get results.   The truth is that your body doesn’t require you to kill it and walk around with sore muscles.  Join Rui and Jenn for an episode of Exercise Science Insider to explore the inner workings of fatigue and exercise.     What you’ll learn in this episode:

• Some of the neural and muscular inner workings of fatigue and exercise
• Why you don’t want to waste your workouts on too much fatigue
• There are connections between pain and exercise fatigue
• How we help our clients understand this concept so that they can get more out of every workout.  

Links of interest:

Rui on Instagram and in London

Jenn on Instagram and in the Washington DC area

Dehydration study

Dr. Sperry an historical figure in brain and learning science

Download: The 4 Things Holding You Back from a Full Injury Recovery

Similar episodes:

Last episode with Rui on the inner workings of the nervous system   Muscle soreness is not an indicator of a good workout

The ultimate opportunity with being fit and staying fit is carrying over strength from decade to decade.  Hamstrings are majorly important because this group of muscles are such a common hurdle for active people.     Not knowing how to make them more flexible Not know how to target their weaknesses And how they can fail us during high speed movements which impacts the knee ligaments directly.   This isn’t the first or last time I’ll say this: Healthy muscle mass is one of the keys to successful aging. It’s scary to think that this can be taken away with a single injury that compounds into an exercise and wellness road block.  The solution with Think Fit Be Fit is to learn more about the thing you are trying to change:  YOUR BODY check out my guide on weak + tight hamstrings.  CLICK HERE   What you’ll learn in this episode

• The specifics of a hamstring targeted exercise
• the importance of the Strength Curve
• How I challenge my hamstrings and protect them from injury
• That deadlifts are my last choice for strengthening hamstrings. 

Links of interest:

Jenn on Instagram

MAT friend Ryan on Instagram- a good follow for back pain sufferers

Stop the butt wink

A squat with tension 

A squat with pulse 

Interesting hamstring curl scheme

The ultimate opportunity with being fit and staying fit is carrying over strength from decade to decade.  Hamstrings are majorly important because this group of muscles are such a common hurdle for active people.     Not knowing how to make them more flexible Not know how to target their weaknesses And how they can fail us during high speed movements which impacts the knee ligaments directly.   This isn’t the first or last time I’ll say this: Healthy muscle mass is one of the keys to successful aging. It’s scary to think that this can be taken away with a single injury that compounds into an exercise and wellness road block.  The solution with Think Fit Be Fit is to learn more about the thing you are trying to change:  YOUR BODY check out my guide on weak + tight hamstrings.  CLICK HERE   What you’ll learn in this episode

• The specifics of a hamstring targeted exercise
• the importance of the Strength Curve
• How I challenge my hamstrings and protect them from injury
• That deadlifts are my last choice for strengthening hamstrings. 

Links of interest:

Jenn on Instagram

MAT friend Ryan on Instagram- a good follow for back pain sufferers

Stop the butt wink

A squat with tension 

A squat with pulse 

Interesting hamstring curl scheme

The answer? Knowing what you are challenging and why. It’s typical to get hamstring exercises from your PT or sports cross-training plan, but these exercises are usually non-specific and assume that all cases of hamstring weakness are the same…they’re not! 

 

If you are:

1.  An athlete of any type.
2. Suffering from a history of knee or lower back and hamstring injury.
3. Someone who is lacking quality in their hamstring strengthening.
4. Anyone who wants a deeper connection with their muscles and strength training, strengthen your WHY.

This is the podcast for you. 

Did you know that healthy, strong hamstrings are supportive of your knee function? You don’t need to suffer from weak hamstrings, simply educating yourself on your body and integrating knowledge with how your body works will help shift your health and muscle connectivity - making living in your body a blissful experience.

In this episode we’ll discuss:

 

• Insider exercise science knowledge about hamstrings function that help our overall movement.
• The five different types of hamstring weakness.
• How I analyze different types of hamstring weakness.
• What dysfunctional hamstrings feel like.

For those ready to take their knowledge and empower themselves deeper, check out these following links:

Receive the Hamstring Guide here   Nerves and anatomy of knee   Prime solo wedges   RTS program for in depth exercise eduction   Jenn on Twitter   Jenn on instagram

The answer? Knowing what you are challenging and why.
It’s typical to get hamstring exercises from your PT or sports cross-training plan, but these exercises are usually non-specific and assume that all cases of hamstring weakness are the same…they’re not! 

 

If you are:

1.  An athlete of any type.
2. Suffering from a history of knee or lower back and hamstring injury.
3. Someone who is lacking quality in their hamstring strengthening.
4. Anyone who wants a deeper connection with their muscles and strength training, strengthen your WHY.

This is the podcast for you. 

Did you know that healthy, strong hamstrings are supportive of your knee function? You don’t need to suffer from weak hamstrings, simply educating yourself on your body and integrating knowledge with how your body works will help shift your health and muscle connectivity - making living in your body a blissful experience.

In this episode we’ll discuss:

 

• Insider exercise science knowledge about hamstrings function that help our overall movement.
• The five different types of hamstring weakness.
• How I analyze different types of hamstring weakness.
• What dysfunctional hamstrings feel like.

For those ready to take their knowledge and empower themselves deeper, check out these following links:

Receive the Hamstring Guide here   Nerves and anatomy of knee   Prime solo wedges   RTS program for in depth exercise eduction   Jenn on Twitter   Jenn on instagram   

This plagues so many active people; hamstrings that just don’t quit. They carry a sensation of tightness most of their day or  tightness that pops up days after a rigorous workout.. While this may be normal, it’s not productive for your workouts.  

One of the most common observations that people have about their active body is that their hamstrings are ‘tight’.  This is usually followed by some type of comment expressing disappointment in their ‘lack of stretching’ to resolve their tight hamstrings. 

Here’s what is going on in my head: if your stretching actually worked, you would be doing it.”  That’s the plainest, most vanilla explanation for a lack of exercise adherence - but it’s true in most situations.  If you are motivated enough to learn more about your body through this podcast then if the exercises or stretches helped you’d be doing them.

This podcast episode will leave you scratching your head about why your hamstrings have been fighting you.  The discussion is centered around the 5 possibilities for your tight muscle sensations, and why they probably aren’t responding to stretching.  And that’s because the only way these types of issues truly resolve is when the problem is reverse engineered. So let’s get after it!

What you’ll learn in this episode:

• 5 possibilities that can be underlying tight hamstrings
• Mindfully adjusting around muscle tightness is a skill
• Why tight hamstrings usually don’t respond to stretching 
• 3 ways to test your hamstring flexibility to begin the process of reverse engineering your recurring tightness

Links of interest:

Download our hamstring guide that includes videos and exercises

“Jenn doesn’t stretch” podcast episode

Movement Pathways- the course that will change your exercise

Back Pain Guide from PainScience.com

Active Recovery podcast 1 

Active Recovery podcast 2

Active Recovery podcast 3