Strength & Scotch: Get Fitter While Enjoying Life

Latest Episodes:

SS 054 - How to Prepare for the CrossFit Open Dec 22, 2015

Show notes

Grant joins Brandon in Denver again to talk about coaching athletes for the CrossFit Open. Brandon reveals how he prepares his athletes both in the off season and how his programming changes leading up to February Open season. Energy system training, prioritization of strength training, skillwork and nutrition recommendations are discussed as well as Coach Heavey's #1 tip to make sure you are prepared for the volume required to place well in the Open. While chatting coaching and programming, the gentlemen enjoy Leopold Bros. Maryland Style Rye Whiskey. [1:30] It's coming [3:00] Strength cycle timing [4:10] NFL off-season comparison [5:17] If you're not strong enough... [7:10] Energy systems [8:49] In-season vs off-season nutrition [10:17] Glycolytic and sugar as a fuel [11:52] Building up to the volume [13:04] Does your weakness matter relative to The Open? [13:48] Chest to bar example [15:24] This is the fun time of the year [17:24] Seriously [18:10] Heavey's #1 recommendation [20:35] Maryland Style Leopold Bros Rye Whiskey

SS 053 - Macros Vs Paleo...What should you be doing? Dec 14, 2015

Show notes

Grant joins Brandon in Denver for this episode as they discuss a nutrition hot-topic: the quality vs quantity debate. Brandon reveals his frustration with the macros crowd and the "if it fits your macros" assumption that donuts and pop tarts are the secret to a six-pack. He also discusses why paleo- even the strict crowd has issues obtaining body composition goals. Finally, Brandon shares the secret to staying lean and jacked: his blended macro-paleo approach that has worked for himself and his clients. Nutrition debate is followed by a review of Leopold Bros, a distillery that Grant and Brandon visited for whisky tasting in Denver. [2:10] Snow-amazing [3:28] Quality VS Quantity [4:30] Total BS [6:15] Fiber allocations [8:40] Nutrients for hormones [11:10] The best step [12:32] 4 avocados [14:00] Nailed it! [14:31] Nutritional advice from instagram [15:32] Don't be a douche [16:13] Leopold Bros Distillery

SS 052 - A Year in the Making... What we've learned in the last 12 months Dec 07, 2015

Show notes

Grant and Brandon are joined by producer Alice for this special 1 year anniversary episode. In this episode Alice interviews Grant and Brandon to get all of the details... From favorite moments (including when Brandon fell out of his chair on-air), to behind the scene surprises, enlightened learnings, and assessing their weaknesses, the trio delves deep into their last 12 months of growing a podcast and all the accompanying adventures. [2:30] It has been a fun year [4:10] What we've learned [5:40] To better express [7:45] Gooey [8:10] The biggest surprise [9:36] Parasympathetic Mike [11:10] The worst week of the year- the cleanse [12:28] Cabbage soup, beef broth, bone broth [14:00] Chipchunk [15:45] This is yummy [19:52] Favorite episodes [23:10] Half coffee, half water [25:12] New perspectives [26:19] Do you really love me? [27:00] Proud of you dude.

SS 051 - Why Athletes Need A Daily Yoga High Nov 30, 2015

Show notes

Grant and Brandon are joined by yoga teacher and athlete Bethany Eanes to discuss yoga for mobility and injury prevention in athletes. Bethany reveals the best methods for assessing imbalances, proper warmups for overhead lifting and the #1 stretch everyone should do to improve performance both inside and outside the gym. The trio is joined at the end by Bethany's husband and scotch connoisseur Reid to enjoy Hibiki 17. [1:00] Meet Bethany [2:22] Soccer injuries [4:15] The point of yoga [6:33] What do CrossFitters need? [8:28] Twist your spine [10:10] Fascia warm-up love [11:30] Warming up for overhead movements [13:15] Five minutes every day [14:43] It's my wife's fault [15:39] Assessing imbalances with tree pose [17:00] Eyes closed [19:40] Hot yoga dangers [22:30] Stress- reactive or resilient? [23:17] Tibetan monks in Lulu tights [24:40] Yoginis [25:40] Hibiki 17

SS 050 - Coach Mike Sheridan and why cardio is making you skinny fat Nov 23, 2015

Show notes

Should cardio have a place in your training? In today's episode Grant and Heavey are joined by guest coach and author Mike Sheridan to discuss the place of cardio within training. Mike offers his expertise on how much cardio should be in your training, and the reasons why strength training should be the #1 priority for both health and body composition. The gentlemen enjoy Forty Creek Canadian Whisky while debating cardio. [3:05] Eat meat and stop jogging [6:45] Young jock football player [7:21] Getting through to your parents [8:50] Low carb paleo+ high fat dairy [10:40] Flavor with fat [12:18] Strength Sensei [12:40] Is cardio making you skinny fat? [15:37] Does cardio have a place? [16:25] The importance of muscle mass for health [17:05] Building cardio without cardio [19:26] Forty Creek Canadian Whisky [22:00] Mike's cocktail: The Buff Russian

SS 049 - How to quantitate your fitness with the Beast Score Nov 16, 2015

Show notes

In today's episode Grant and Heavey are joined by guest Jason Heidecker, a NASA engineer and the developer of Beastscore.com. Combining Greg Glassman's original definition of fitness with his own engineering expertise, Jason has developed a unique method to analyze athlete fitness across broad modal domains as measurable, quantifiable data...in the form of a scoring system: Beast Score. Jason walks through the development of the scoring system and applications of the system for athletes as well as coaches. While crunching PR's, the boys enjoy Hudson Manhattan Rye Whisky. [1:20] BeastScore.com [2:50] Calculating power [5:47] What is the score? [6:30] Rich Froning's score [7:15] Relative vs absolute fitness [8:30] Your imbalances [9:12] Weakness biased training [10:45] Farmville [14:20] The leagues [17:05] The Iceland advantage [18:50] The nerdiness [19:21] Fitness is like love [22:40] A tool for coaches and athletes [25:00] Rye kick- Hudson Manhattan Rye

SS048 - Is Gluten Really that Bad? You may need to grab a baguette for this one... Nov 09, 2015

Show notes

In today's episode Grant and Heavey discuss: GLUTEN. Is going gluten-free simply a cool fad or a necessity? Heavey dives into the nitty gritty of gluten, gliadin, FODMAPs, who should absolutely avoid gluten... and who should just chill out. Randomly, Grant also presents gluten-related his theory on Kurt Cobain. While discussing gluten in-and-outs, the gentlemen sip on Auchentoshan Triple Distilled Scotch. [1:35] Quoting the Simpson's [2:30] Lovely-dovey cuddley [5:00] Are you gluten-free? [6:10] Suck it [7:15] It's a protein [8:10] Kurt Cobain was celiac? [9:05] The Gliadin effect [12:30] FODMAPs [14:15] I agree to some degree [16:43] Non-celiac gluten sensitivity [18:30] Don't be scared, be aware [19:45] Macros hater [20:50] I'm drinking oak barrels [23:15] Auchentoshan Triple Distilled Scotch

SS 047 - Heavey's journey to jacked: How to Put on 30# of Muscle in a Year Nov 02, 2015

Show notes

In today's episode Heavey shares his journey from scrawny "hard-gainer" to jacked by putting on 30# of muscle in a year. Heavey's details of his nutrition, caloric intake, and his training program recommendations for mass are reviewed. (Hint hint, it's not paleo or CrossFit.) While discussing gainz, Heavey & Grant enjoy Nikka Coffey Grain Whisky and Grant shares his keen knowledge on the role of copper and coffey in the distillation process. [1:20] Grant's Gainz [2:40] Skinny Brandon [4:35] 165 to 192! [6:10] You cannot build muscle if you're not sleeping [8:20] Training progressions [11:05] High Rep? [12:30] #1 factor for gains [13:50] Muscle Up / Fat Down [14:00] Food for muscle mass [17:10] Tracking Heavey's intake [18:25] 4,200 cals / day [19:55] The way-back machine [21:55] Banging your training partner [22:35] Nikka Coffey Grain Whisky References: Strength Programs: 5-3-1 Texas Method

SS 046 - Fitness and Personality Testing Oct 26, 2015

Show notes

In today's episode Heavey and Grant are joined by producer Alice to discuss personality testing and how it correlates to fitness. The trio discusses meyers briggs results and what these results can tell you about your training...and the training that would resonate best with your personality. They also sample Peat Monster Scotch and discuss Scotch Science: single malt and blended malt. [0:45] Hello Alice [2:05] Myers Briggs personality testing for fitness? [3:20] I love numbers & radar & data [5:05] www.16personalities.com [8:30] It depends [9:52] You don't know what it's like [10:22] A dampened version of me [11:21] My personality says I can be a dick [15:33] Committed & conscientious [19:45] Bullsh- [20:10] You're not special [23:00] Peat Monster [24:12] Single malt scotch science [30:01] It's like apple juice [33:10] Introverts unite

SS045 - All You Need is Love? Oct 20, 2015

Show notes

In today's episode Heavey and Grant are joined by listener Tyler as they debate the 5th pillar of health. Grant has been pushing for sex as the 5th pillar (which should be no surprise) while Tyler feels that a broader pillar of love fits the bill. Heavey isn't sold on either, but argues that social connection is indeed essential for optimal health. Sex, love, spirituality, community, passion, caring for more than oneself... what do you think the 5th pillar should be? During all of this manly introspection, Tyler enjoys his very first Scotch with Heavey and Grant. [2:25] Meet Tyler [2:55] The 5th Pillar [4:00] 4 pillars review [6:05] We need love. [7:20] I'm warm and hard [9:40] Scratch and sniff [10:50] It's like a check engine light [12:30] The Blue Zones [13:30] Love is outgoing and incoming [17:55] Street terms [21:05] I love you brother [25:18] Connection with what? [27:50] My true athletic self [28:50] Wait 'til you get married... [29:45] Spirituality, community, caring [33:10] Tyler's first Scotch: Johnny Walker

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