Training Age

Season Two kicks off with a three-part series on fat loss, starting with managing expectations. This episode addresses common misconceptions fueled by social media and the allure of instant results, which often highlight unrealistic standards. We discuss how our culture of instant gratification clashes with the realities of sustainable fat loss, and explore the misconception around calorie deficits, especially the inconsistency between weekday and weekend habits.

Later in the series, we shift the focus to the tangible results of fat loss, explaining why inches lost can be more significant than just pounds. Real client experiences illustrate the value of taking measurements and progress photos for a full view of transformation. We also emphasize the role of nutrition and strength training in preserving muscle mass during fat loss, and the importance of setting realistic goals to achieve lasting results. Tune in as we unpack these insights for a more successful fat loss journey.

Sometimes you realize it's time to take your own advice. Last night, amidst a flurry of 'tired mom' texts, Valerie and I came to a realization that it's time for summer break! We’re wrapping up the season finale of Training Age, our beloved passion project, by discussing the whirlwind of family, work, and personal commitments that have left us yearning for a pause to recharge.

Join us as we welcome Iris (@irisdeadlifts), a seasoned nutrition, strength, and hypertrophy coach with Beth Feraco Fitness. She's also the co-host of the podcast "Here's the Deal: Fitness, Nutrition, & Mindset for People Who Don't Want Life to Suck." Iris's story begins with a family member's hospital stay during her high school years, sparking a long foray of extreme dieting practices. From the HCG diet to Keto and intermittent fasting, she navigated the pitfalls of fad diets before discovering a balanced, sustainable approach to health and fitness. Iris shares her personal transformation and the critical lessons learned from these early challenges.

Reflecting on the complex issue of teenage body image, Iris opens up about the mental energy required to shift from self-comparison to self-acceptance. Influences from societal pressures and media representations play a significant role in shaping young girls' perceptions of their bodies. Through our conversation, we explore how adopting a mindset focused on individual growth can be a game-changer, even amidst the chaotic teenage years. Iris highlights the importance of "peaceful striving"—pursuing personal goals without succumbing to constant anxiety or pressure.

Breaking away from restrictive diets, Iris embraced a balanced and enjoyable approach to food and fitness, fueled by influential figures in the industry. Participating in challenges helped her break the binge-restrict cycle, while strength training replaced extreme workouts with empowering muscle gain. Iris's journey illustrates the significance of challenging self-limiting beliefs, redefining personal identities, and finding courage to explore new paths. This inspiring episode is packed with practical advice and motivational stories that underscore the importance of balancing physical goals with mental well-being to create a fulfilling and authentic life.

Join us as we welcome Austin Current to discuss his fascinating journey in the fitness industry—from his beginnings as an IFBB pro bodybuilder to becoming a respected fitness trainer and author. We explore his acclaimed book, "Science of Strength Training," which serves as a visual encyclopedia for gym enthusiasts and is even used as a resource in major universities. Austin also opens up about his childhood experiences that fueled his passion for fitness, offering a nostalgic look back at the moments that shaped him.

We explore changing perspectives in the fitness industry, highlighting the importance of empathy and education in making the gym a positive environment for everyone. Reflecting on personal experiences and social media content creation, we discuss the value of simplifying complex concepts for effective coaching. We also touch on the industry's tendency to reward neuroticism and the need for a balanced approach to health and fitness. Austin shares insights into the societal pressures surrounding competitive fitness, emphasizing the importance of finding genuine happiness and contentment beyond physical appearance.

In our conversation, we also cover practical aspects of strength training, from the significance of proper lifting form to the benefits of training close to failure. We emphasize focusing on fundamental fitness principles over minor details and discuss the critical role of nutrition in achieving long-term health goals. Finally, we explore the concept of maintenance and the responsibilities that come with it, advocating for a proactive approach to personal and societal growth. Join us for a comprehensive discussion that balances technical expertise with heartfelt reflections on the pursuit of health and well-being.

Listen in as we tackle the art of maintenance. We'll discuss how maintaining is about embracing balance, understanding the various phases of dieting, and staying dedicated to your health goals through every slice of life.

Explore with us the evolving language of healthy living and the psychological impact of labeling our eating habits. As we dissect terms like 'fat loss phase' and 'maintenance,' we introduce the concept of a 'perseverance phase,' a term that captures the ongoing effort needed to sustain a healthy lifestyle. We emphasize the importance of intentional habits, debunk the notion that maintenance means unrestricted eating, and share strategies that help us navigate the challenges of keeping a balanced diet without sacrificing the richness of life.

Wrapping up our conversation, we highlight the possibility of building muscle without surplus calories, challenging the entrenched belief that muscle gain is exclusively tied to a caloric surplus. We stress the significance of personalized maintenance and self-care practices that contribute positively to one's life, offering insights into our own journeys. Tune in for an episode packed with motivation and practical advice for anyone looking to enrich their health and well-being, and don't forget to check out our website and social media for more on how we can support your fitness endeavors.

Unlock the secrets to crafting powerhouse glutes with our no-nonsense discussion, as we ditch the fitness fluff and guide you straight to what works. We're cutting through the clutter of 'clickbait' workouts and exercises to review the tried-and-true strategies for sculpting your glutes. We emphasize the importance of technique and targeted exercises that go beyond the superficial to deliver real results.

Elevate your game with insights on unilateral moves like split squats that promise to enhance stability and maximize muscle tension adaptations. As we discuss full-range movements and their peak-contraction counterparts, such as glute bridges and kickbacks, we'll demonstrate how to effectively engage those muscles from beginning to end. We review balancing heavy lifting with precision, ensuring that your journey toward hypertrophy and strength is as effective as it is safe.

We wrap up with a deep dive into the glute medius and minimus, muscles that are often overshadowed but are just as crucial for creating that well-rounded aesthetic and functional stability. Whether you're a fitness enthusiast or just starting out, we offer advice on exercise selection that aligns with your personal fitness goals and preferences. Join us as we sift through the hype to find the golden nuggets of glute training.

Welcome back to Training Age, where hosts Heather and Val unravel the intricacies of fitness at every stage of your journey. This conversation steers into the ever-relevant topic of stress management and its impact on trainability. Listen in as we introduce the 'stress bucket' analogy to help you gauge when to lean into challenges and when to ease off the gas. Drawing from personal trials, we share insights on the necessity of recognizing when your stress levels are peaking and how to effectively dial it back through strategies like mindless scrolling or indulging in light-hearted entertainment.

Ever wondered if your relentless training routine might be crossing into overtraining territory? Join us as we dissect this fine line, armed with feedback from our Instagram followers and their own experiences with high-intensity workouts. We bring to light the critical signs that suggest a need for recovery, from disrupted sleep patterns to a spike in resting heart rate. Our conversation extends into the realm of menstrual cycle tracking and its invaluable role in understanding energy ebbs and flows. You'll hear anecdotes about the stress cycle and garner wisdom on when stepping back could be the more productive choice for managing life's pressures.

Rounding out this session, we tackle the balance between rest and advancement in fitness. Rest days, as we discuss, don't necessarily equate to inactivity but could involve shifting to lower-intensity activities that allow the body to recuperate. Learn how to tune into your body's signals to find that sweet spot between rest and pushing forward. And for all the multitasking mothers out there, we have a special segment dedicated to juggling motherhood and fitness. You'll get a dose of motivation to embrace the 'all or something' mindset, keeping you steadfast on the path to health and wellness amid the whirlwind of life's demands. Stay connected with us on Instagram for ongoing tips and if you're ready to elevate your training, discover how to tap into our coaching services. Thanks for tuning in, and let's continue to grow stronger, together.

Join us as we welcome the incredibly insightful Chris Barakat, a pro bodybuilder, coach, and academic, who shares his professional journey and insights in the world of fitness. For anyone seeking to understand the commitment required for significant changes in muscle tone and physique, Chris's experience in coaching and academic research sheds light on the science behind muscle development and individual progress timelines.

Listen in as we tackle the often-misunderstood topic of weight fixation and the psychological impact it can have, especially on women. Together with Chris we dissect the myths surrounding water retention and creatine use, advocating for the merits of maintaining a caloric intake that supports body recomposition and muscle protein synthesis. We explore the critical elements that contribute to effective training, from setting performance goals to understanding the importance of recovery and workout quality. Chris emphasizes the power of a strong mind-muscle connection and how it can transform your exercise routine. We share insights into how focused, quality training can outperform the quantity of workouts and the advantages of unilateral training for skill learning. This episode is packed with actionable advice and thoughtful reflections for both newcomers and seasoned fitness enthusiasts alike, all designed to help you achieve optimal results and maintain a healthy, balanced approach to strength training.

Join us on Training Age for an engaging and heartfelt exploration into the intricacies of long-term fitness and health journeys. Listen in as our clients, Kari Bristow and Sara Wutzke, open up about their personal experiences with setting and striving for goals that span years, not just months. Both mothers of four, Kari shares her evolution from fitness competition to finding a sustainable lifestyle, while Sara discusses her shift from athlete to yarn shop owner and how therapy has redefined her approach to health. Their stories are a testament to the power of patience, the significance of daily habits, and the joy found in the process of maintaining a healthy lifestyle over time.

This conversation further unwraps the layers of transformation that come with unlearning detrimental habits and embracing flexibility. Kari and Sara candidly address the challenges they faced in relinquishing control and trusting their coaches to guide them towards healthier nutritional and fitness choices. They discuss the mental battles that come with body image issues, the impact of external perceptions, and the strength found in owning their decisions. It's a revealing look at the mental and emotional aspects of health and fitness, highlighting the necessity of self-forgiveness and the freedom that comes with flexible thinking.

Rounding out our discussion, we also examine the role of health choices in personal growth and the positive changes that ripple into family life. Learn how we've encouraged our children to appreciate food for its nutritional value and the joy of shared meals, countering negative societal messages. Finally, we delve into the concept of 'peaceful striving' and how to balance the drive for improvement with contentment in the present. Through personal anecdotes and shared wisdom, our guests illuminate the profound impact that health decisions can have not just on our bodies, but on our overall fulfillment in life.

Join us on Training Age as we unpack the multifaceted concept of progressive overload in fitness training. Listen in as we tackle the common misunderstandings, emphasizing that it's not just about lifting heavier weights but also about creating mechanical tension in the muscles. We explore various strategies to amplify workout intensity and offer insights into effective muscle building and breaking through plateaus. This is your chance to gain a fresh perspective on strength training and ensure you're on the right track for your fitness goals.

Dive into the nuances of intensity in workout programs with us, where we clarify the importance of not comparing current routines to past ones due to inherent program differences. We explain the concepts of Reps in Reserve (RIR) and its critical role in hypertrophy, highlighting the delicate balance of reaching muscle failure with a focus on proper form and technique. Discover the significance of auto-regulation, learning to adjust your workouts based on performance, and pushing for the right level of intensity within your rep range. Embrace the discomfort of growth and fine-tune your training execution with our candid discussion, tips, and personal anecdotes.