Barbell Shrugged

Why Evolving (in fitness, and in life) Is Scary But Worth It, with Steph Gaudreau — Muscle Maven Radio Episode #20 Jun 20, 2019

Show notes

This podcast is all about evolution: how scary, difficult, frustrating, and ultimately freeing empowering it can be to figure out how to let go of things that aren't serving you anymore and allow yourself to grow, change, and move on. Whether in fitness, business, relationships, or life in general, the key to authenticity and happiness is being able to learn from your experiences, pick and choose what works for you, and sometimes, take a leap into the unknown. Today's guest, nutritional therapy consultant, podcast host, author, and fitness and nutrition coach Steph Gaudreau talks about her own journey, including her recent significant rebranding and all the fear that comes with rebuilding after the painstaking process of building a brand and a following. Steph talks about shifting priorities, stepping out of a "scarcity mindset," and how staying true to yourself, even when that truth changes, is the best way to live and build a business.

Steph Gaudreau's mission is to help women create bigger, bolder, fiercer lives — by building health from the inside out She's a Nutritional Therapy Consultant, author, blogger, coach, podcaster, and the creator of the former Stupid Easy Paleo. Steph wrote the best-seller The Paleo Athlete: A Beginner's Guide to Real Food for Performance in 2014, and her award-winning book, The Performance Paleo Cookbook: Recipes for Eating Better, Getting Stronger & Gaining the Competitive Edge. Her upcoming book The Core 4, due out in July 2019, shares her Core 4 pillars of health. Steph hosts her Harder to Kill Radio podcast, where she talks all things fitness, nutrition and mindset about how to build unbreakable humans. She's also the creator of the Core 4 health program, and the Women's Strength Summit. Steph's an accomplished strength coach (USA Weightlifting Level 1) and is the creator of fitness programs like Made Strong, Basic Barbell, and Oly Lifting Basics. She coached Olympic weightlifting at CrossFit Fortius in San Diego for 3.5 years and holds numerous CrossFit certifications.

Minute Breakdown:

0 - 17 Ashleigh starts the podcast by talking about her own health and fitness journey and evolution

17 – 27 Steph talks about what it's like to have a busy online business, how she structures her day, and tips for how to stay focused and avoid distraction when working from home

27 –43 Ashleigh and Steph talk about stepping out of fitness-related comfort zones, including switching from CrossFit to Brazilian jiu jitsu, and how her background in CrossFit and Olympic lifting helps inform her current movement and exercise

43 – 49 Talking about her rebrand from her popular Stupid Easy Paleo platform to her new eponymous brand, with less of a focus on a specific diet protocol and more on helping women with nutrition, fitness, and mindset: helping women find their voices and feel empowered to take up space in their lives and careers

49 – 1:02 Learning about the pros and cons of labels and categories, whether it's labeling your brand or your nutrition or your fitness approach; how it can be both helpful and limiting

1:02 – Discussing the evolution of her fitness and business and how she learned to worry less about making everyone happy and more about making herself happy, through supporting other women in their journeys. So often, women are expected to be "palatable" to everyone, says Steph: not too strong, not too outspoken, pleasing and cute and happy to fit in to the mold others set for them. But doing the hard work of staying true to ourselves, even when it's hard, will reflect positively in our businesses, our relationships, and even our fitness.

Follow Steph on social media @steph_gaudreau, and learn more about her books, programs, podcast, and coaching at stephgaudreau.com

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Show notes: http://www.shruggedcollective.com/mmr-gaudreau

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Functional Range Conditioning and Kinstretch for Better Mobility and Living Pain Free w/ Frank Duffy, Anders Varner, and Doug Larson — Barbell Shrugged #404 Jun 19, 2019

Show notes

Frank Duffy is a Co-Founder of Par Four Performance, and Head Coordinator of Strength Camps at Cressey Sports Performance in Hudson, Massachusetts. Everyday, Duffy trains individuals that have their own unique background, from a training, desired goal, and injury history perspective. Duffy firmly believes that in order to achieve your goals, we need to keep ourselves healthy. Whether your goal is to shoot under 80 on the golf course, or play with your kids pain-free, it all starts with an educated approach to training.

Minute Breakdown:

0-10 – What is Functional Range Conditioning and Kinstretch

11-20 – The history of FRC

21-30 – Finding big rocks and segmenting the spine

31-40 – Scaling intensity in mobility

41-50 – Adding flowing movement to mobility

51 -60 – Soft tissue work, throwing, and power

61 -70 - Creating tension for mobility

71 -80 - Is the phone actually killing us

81 -90 - Finding seminars and sport specific continuing education

91 -100 - Creating buy in with athletes

Frank Duffy on Instagram

Frank Duffy at Par Four Performance

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Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini.

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John Welbourn - CEO of Power Athlete— Real Chalk #80 Jun 18, 2019

Show notes

John Welbourn is CEO of Power Athlete and Fuse Move. Creator of the online training phenomena called "Johnnie WOD" and a hilarious/informative blog called, "Talk To Me Johnny." He also just happens to be a 9 year veteran of the NFL and a absolutely behemoth of a human.

Ever since I first met John at a CrossFit football seminar about 10 years ago, he has always been a great source of knowledge for me. He has a no bullshit approach to his speaking and writing style, along with the brains to back up and then some... This guy is amazing to listen to when he's on a topic he enjoys.

John has worked with CrossFit Games athletes, MLB, NFL, NHL, Olympic athletes and the Military. He currently most of his time traveling the world lecturing on performance and nutrition for Power Athlete. You can catch up with John at @powerathletehq and powerathletehq.com

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Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini.

We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast.

Find Shrugged Collective and their flagship show Barbell Shrugged here:

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Giant Jerks in the One Ton Challenge: Anders Varner, Doug Larson, and Travis Mash — Barbell Shrugged #403 Jun 17, 2019

Show notes

The Jerk is the single olympic lifting movement that does not require a pulling movement. Driving your body under the barbell is a different beast than pulling yourself under the barbell like the clean and snatch. In the One Ton Challenge, if you are going to make it into the One Ton Club, you will need a big jerk. In this episode of Barbell Shrugged, Anders Varner, Doug Larson, and Coach Travis Mash outline the technique, mobility, and training to increase your jerk and get in to the One Ton Club.

Minute Breakdown:

0-10 – The basics of a big jerk

11-20 – Understanding the spilt jerk and foot position

21-30 – Using the bar to lift more weights

31-40 – What happens when you blackout with a bar on your body

41-50 – Increasing mobility in the lat

51 -60 – Joining the One Ton Challenge

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📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here-

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Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini.

We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast.

Find Shrugged Collective and their flagship show Barbell Shrugged here:

SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes

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Mental Tactics for Success w/ Paul Chek — The Bledsoe Show #138 Jun 14, 2019

Show notes

Paul Chek shares methods on staying calm, how to keep your center in chaotic times and unique breathing exercises. Mike and Paul also dives into understanding your capacity to create your dream outcome and using your mind to shift it to positivity.

Minute Breakdown:

0 - 18 How to keep cool and stay centered in chaos. How to look at life crisis as just events that need to be processed and knowing you will get through it. Letting the process unfold in life.

29 - 42 Breath work and centering techniques. How to avoid inverted breathing. Focusing your mind on the outcome you want and making that thing happen. How to use your mind positivity so you can shift the probiltiy to the best outcome.

42 First steps to get unstuck or change your way. Identifying your dream goal and determing where you are out of balance. Finding the magic in life again. Books and Paul's recommendations for advancement and shifting habits.

Paul Chek is a internationally-renowned expert in the fields of corrective and high-performance exercise kinesiology. For over twenty-five years, Paul's unique, holistic approach to treatment and education has changed the lives of countless people worldwide, many of his clients, his students and their clients. By treating the body as a whole system and finding the root cause of a problem, Paul has been successful where traditional approaches have consistently failed. Paul is the founder of the C.H.E.K (Corrective Holistic Exercise Kinesiology) Institute, based in California, USA and the P~P~S Success Mastery Coaching Program.

Find Paul here:

https://chekinstitute.com to listen to his podcast, buy his book and find free educational trainings and details about his PPS success mastery program.

Watch Paul on YouTube at https://www.youtube.com/user/PaulChekLive

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Show notes: https://shruggedcollective.com/tbs-chek

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Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini.

We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast.

Find Shrugged Collective and their flagship show Barbell Shrugged here:

SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes

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No one cares about your excuses: learning from Kara Lazauskas, who has one lung and is stronger than you — Muscle Maven Radio Episode #19 Jun 13, 2019

Show notes

Today's episode is a deep dive into the life of Kara Lazauskas, a health and conditioning coach with a unique background rich in both athletics and adversity. Beginning at age three when she had her lung removed, continuing through NCAA level basketball and a number of serious ACL injuries, to a low point where Kara suffered from depression and a severe eating disorder. We talk about the struggle, growth and learning that came from finding health, balance, and purpose after hitting rock bottom, and how she is now able to help others through her coaching and research. We also chat about her time as a competitor on NBC's Titan Games series, her work at Cal State Fullerton studying muscle fiber typing and protein signaling under Dr. Andy Galpin, her competitive MMA fighting experience, and more.

Born and raised in New Jersey, Kara Kilian Lazauskas grew up in a household where athletics and academics were the top priority. At the age of 3 she had her lung removed due to a tumor covering 75% of the left lung. She contests her love for human anatomy and physiology was born from that moment. With her body's adaption and continuous push both mentally and physically, she was able to gain a scholarship to play at the NCAA level in basketball. However, 4 ACL reconstructions later in her right knee and no real basketball career left in sight, she was left wondering why me? That's where her purpose began. The search for answers carried her into graduate school under Dr. Andy Galpin and Dr. Irene Tobias studying Muscle Fiber Typing and Protein Signaling at California State University-Fullerton. Now, as a coach, mentor, and masters of muscle physiology her years of criticism and experiences comes to serve her purpose, serving others. Kara was a competitor on NBC's Titan Games, has competed in MMA, and now dedicates her time to researching and coaching.

Minute Breakdown:

3 - 31 Intro to Kara, including having a lung removed when she was three years old, pursuing sports and fitness at a young age and finding success in weightlifting and basketball. We delve into her knee injuries and the subsequent issues (including severely disordered eating) that resulted from her attempt to cope with losing the ability to play the sport she loved

31 – 36 How the trauma gave her the emotional intelligence to succeed and help others; how hitting rock bottom helped her address the issue rather than ignore it

36 - 45 Advice for how people can address, support, or help someone in their life who is exhibiting symptoms of an eating disorder

45 - 56 A discussion of her mental and physical recovery

56 – 1:13 How Kara got into coaching and her lab work with Dr. Andy Galpin, earning a master's degree in muscle physiology, studying muscle fiber typing and protein signaling in athletes; why more of this type of research has to include women (turns out there are interesting differences between men and women in areas like nutrient timing windows and performance)

1:13 – 1:15 Kara talks about her remote and online coaching as well as one-on-one training, working with a range of athletes

1:15 – 1:28 I ask Kara how she got into competitive MMA fighting, and what that experience was like; why she continues to put herself in uncomfortable situations in order to learn and grow

1:28 – We talk about Kara's experience with the NBC reality series The Titan Games

Follow Kara on Instagram at @kilerk0, and find out about her coaching and research at karakilian.com

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Show notes: http://www.shruggedcollective.com/mmr-lazauskas

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📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here-

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Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini.

We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast.

Find Shrugged Collective and their flagship show Barbell Shrugged here:

SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes

WEBSITE ► https://www.ShruggedCollective.com

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Functional Body Building w/ Marcus Filly, Anders Varner, Doug Larson, and Travis Mash — Barbell Shrugged #402 Jun 12, 2019

Show notes

In this episode of Barbell Shrugged, the crew talks to Marcus Filly about his history from MD to finding CrossFit and his mentor James Fitzgerald and OPEX. Through multiple trips to the CrossFit games and a team and individual, a season in GRID, and how he began the functional bodybuilding revolution.

Marcus grew up in the San Francisco Bay Area. He played multiple sports as a child including soccer, baseball and golf, which eventually led to a collegiate career in soccer at the University of California, Berkeley. There he earned his degree in Molecular and Cell Biology with an emphasis in Nutrition and Physiology. After Berkeley he complete a year of graduate work at the Ohio State University School of Medicine.

His interest in both athletics and human health and performance eventually led him to CrossFit in 2007. He has gone on to compete at the CrossFit Games 6 times, three times as an individual (2016 12th fittest) and three times as a team member (2012 6th fittest team). Marcus is also the captain and member of the Phoenix Rise in the NPGL. For two years he has been voted to the all GRID league team, in 2016 earning 1st team honors, and in 2015 earning the award for leadership excellence.

Marcus has been a health and fitness coach for 8 years since leaving Medical School in 2009. He was formerly a CrossFit facility owner for 5 years, has completed all 5 of the OPEX CCP courses, and has coached clients remotely from all over the world. He has coached athletes at the CrossFit Games as well as several Regionals athletes.

Minute Breakdown:

0-10 - The early days of being a competitive CrossFit athlete

11-20 - Finding CrossFit at San Francisco CrossFit with Kelly Starrett

21-30 - Finding the next step after CrossFit

31-40 - Eliminating ego from workouts

41-50 - Quitting competitive CrossFit and recovering from injury

51 -60 - Can you be a world class coach and athlete?

61 -70 - Functional Bodybuilding the birth

71 -80 - Creating a mind muscle connection through bodybuilding

81 -90 - Working with athletes online

91 -100 - The birth of Revival Strength

Find Revival Strength at https://revival-strength.com

Marcus Filly on Instagram

Functional Bodybuilding

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📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here-

http://bit.ly/BarbellShruggedApple

http://bit.ly/BarbellShruggedStitcher

Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini.

We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast.

Find Shrugged Collective and their flagship show Barbell Shrugged here:

SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes

WEBSITE ► https://www.ShruggedCollective.com

INSTAGRAM ► https://instagram.com/shruggedcollective

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How To Program for Success w/ Dustin Meyers— Real Chalk #79 Jun 11, 2019

Show notes

A graduate of The Ohio State University, Mr. Myers has since become the Strength and Conditioning Coach at the Ohio Regional Training Center at Ohio State. Business partner with Cory Gregory (who I had on 2 weeks ago), the two own and operate The Old School Gym in Pataskala, Ohio. Coach Myers is known for working out with his students and incorporating more strength training than traditional wrestling coaches.

In addition to his many achievements as a coach, athlete, and business man — Mr. Myers also happens to be a family man and someone that many of us can relate to. He's a solid role model for many and his approach to coaching and lifestyle is nothing short of motivating. I hope you enjoy this episode as much as I did! Be sure to check out Dustin's Instagram at @coachmyers_gutcheck

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Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini.

We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast.

Find Shrugged Collective and their flagship show Barbell Shrugged here:

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Strength, Speed, Athleticism - The Three Pillars of Heavy Cleans w/ Anders Varner, Doug Larson, and Travis Mash — Barbell Shrugged #401 Jun 10, 2019

Show notes

The Clean is a beautiful combination of strength, speed, and athleticism. Strength to move heavy weights. Speed to move your body around the barbell. Athleticism to put it all together. In the One Ton Challenge, if you are going to make it into the One Ton Club, you will need a big clean. In this episode of Barbell Shrugged, Anders Varner, Doug Larson, and Coach Travis Mash outline the technique, mobility, and training to increase your clean and get in to the One Ton Club.

Minute Breakdown:

0-10 - What you need to clean big weight.

11-20 - Raw Strength vs. Speed

21-30 - Sprints and Plyometrics for speed

31-40 - Differences in start positions from deadlift to the clean

41-50 - Dorsiflexion in the ankle to increase speed

51 -60 - Jumping vs. pulling under the bar

Join the One Ton Challenge Leaderboard, record your PR's and track your progress.

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http://bit.ly/BarbellShruggedSubscribe

📲 🎧 Listen to the audio version on the Apple Podcast App or Stitcher for Android Here-

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Along the way we've created successful online coaching programs including The Shrugged Strength Challenge, The Muscle Gain Challenge, FLIGHT, Barbell Shredded, and Barbell Bikini.

We're also dedicated to helping affiliate gym owners grow their businesses and better serve their members by providing owners tools and resources like the Barbell Business Podcast.

Find Shrugged Collective and their flagship show Barbell Shrugged here:

SUBSCRIBE ON ITUNES ► http://bit.ly/ShruggedCollectiveiTunes

WEBSITE ► https://www.ShruggedCollective.com

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