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Ep. 447 - Turning Nothing, To Something Jun 08, 2020

Show notes

Today's Monday Motivation is all about making something out of nothing. We all go through days and sometimes weeks of our lives, where we just don't got it in us... nothing goes right, we have no way of growing as an individual, and we generally feel like there's nothing positive going on at all. But we'd have you consider that positive perspectives are a choice. You have to CHOOSE to see the light inside of the dark. You have to CHOOSE to take action and succeed. You have to CHOOSE to find something in a negative situation. Today, we dive into 3 specific ways and insights around doing just that. ---- Apply For Coaching: bit.ly/Coaching-App

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Ep. 446 - Q&A - When A Diet Needs To End, Periodization Strategies, Self Worth, and More... Jun 05, 2020

Show notes

This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE

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Timestamps:

2:00 - I was maintaining my weight for about 6 months at 2500 cals. I dropped to 2050 per day and the scale has gone up 1 pound. I weigh all of my food and do not cheat at all. I have been extremely stressed and I'm wondering if this is why I'm not losing at this deficit. I'm so hungry some days I get a headache. I added a couple runs to my training per week otherwise training is the same; I do alexia clark 5 days per week. I get 13,000 steps per day/avg. I'm so frustrated and would appreciate any advice!

12:45 - How do you disassociate the weight you see on the scale as part of your self worth? I’ve been trying to weigh myself everyday to try and just get comfortable with seeing weight as just a number, but that hasn’t really helped.

22:05 - I have been working out 8-10 times a week, for 5 weeks now. I have been keeping my calories around 1800 a day and have lost only 2 pounds and that was just this week! I am 5 foot 4 inches and currently weigh 139 pounds. I am still pumping/breastfeeding my daughter. So my question is it possible I am not consuming enough calories?

26:40 - What is your recommendations for nutrition for marathon training T-6 month, 3 month and race time to maximize performance and increase recovery. In addition, what is your recommendation for strength training when it comes to program prioritization around those mesocycles?

34:50 - How to activate and train the lat? I‘m a Olympic weightlifter and can’t use & feel my lat. how can I activate it and what exercises are easy to do for someone who can’t feel the lat?

37:25 - How long should you stick with the same program to continue in muscle hypertrophy or fat loss?

44:00 - When you get hate and live in a small town, do you ignore it or address it?

51:18 - What should be purchased if you want to build out a home gym?

53:04- What would be the consequence of not taking as long of rest in between sets?

54:31 - After a 4 week cut, should I go straight to maintenance or reverse?

55:30 - How do you decide which periodization method to use with clients?

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Ep. 445 - Dr. Mike Israetel : Systematic Approach To Predicting Hypertrophy Jun 04, 2020

Show notes

Today Mike dives into a concept he uses to determine the best training modalities for an individual to achieve maximal hypertrophy. In other words, a systematic approach to assessing what you're doing and then adjusting your training to ensure results will actually come about from doing what you're doing (no more spinning your wheels, wondering if you're seeing gains or not!). Follow Mike on instagram @rpdrmike and check out RP+ for more education at https://renaissanceperiodization.com/rp-plus

This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE

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Timestamps:

3:00 - Intro to Mike’s hypertrophy concepts

7:20 - Step 1: Assessing the reps/sets

13:10 - Muscle growth is about more than just volume

18:25 - Pre activation and pre fatigue methods

28:20 - Gauging proximity to failure

38:20 - Step 2: Assessing the session

50:34 - Understanding and implementing RIR

58:48 - Where to find Mike and all of his content

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Ep. 444 - The Art Of Coaching Jun 02, 2020

Show notes

Today we dive into questions sent in specifically about the art of coaching. Cody defines what the art of coaching actually is, what being a coach means, and dives into all the aspects that matter in developing as a coach.

This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE

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As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

Ep. 443 - Eradicating Self-Doubt & Building Self-Worth Jun 01, 2020

Show notes

I've been getting a ton of questions lately about "self worth" and how to achieve better self worth, which I think means you have to eliminate self doubt and sabotage. That is exactly what I'm going to teach you how to do, today.

This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE

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As Featured on: Huffington Post, Bodybuilding.com, The PTDC, Dr. John Rusin, Muscle For Life, HLHL, iN3, OPEX Fitness and More…

Ep. 442 - Q&A: Programming Aerobic Conditioning, Alcohol + Macros, and more... May 29, 2020

Show notes

This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE

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Timestamps:

5:20 - Should I still implement refeed days, if I'm only calorie counting, but not macro counting? I eat whatever I want, but in reduced portions, so I'm sticking to my daily caloric allowance. If I still need refeed days, what would they look like for me?

9:45 - If you have a client who loses their cycle very easily, and loses it in the early phases of her reverse would you just keep going as planned or speed things up? The client isn’t in a rush to get pregnant and would like to take it as slowly as needed to stick to the reverse and isn’t in super low calories or intense workouts? Does it take the body time to catch up with the calorie changes? Could it be just a delay meaning the loss of cycle was from when in the low deficit and the calories now could be sufficient but the body needs time to “recognize” that?

16:15 - I Made a switch to lifting more over cardio and been at maintenance but have taken it down with covid-19. I have been still able to lift as normal so I guess I may be in a bit of a deficit but it’s hard to tell. And I haven’t been super consistent with macros. I have noticed Over time I have cut but more to a super cut where my arms are border line skeleton. I clearly have muscles but in pictures I can come off sickly. I guess I should bulk but with being up and down with this state we are all in should I go to maintenance to get back to a balance then increase? When building what should you focus on in the gym with lifting and cardio

28:10 - My goal is muscle gain, but I only have resistance bands and no access to a gym. Is it still worth getting online coaching or should I wait until I have access to weights and a gym?

31:25 - Given that I only have resistance bands to workout, is BFR a good option to add to my workouts?

33:15 - How often can you drink and still see progress? Is there a weekly limit? What strategy do you use with clients to allow flexibility here?

39:45 - How to effectively program aerobic conditioning into a mesocycle when bulking?

45:00 - Is there any foods people with hypothyroidism should limit or avoid?

48:38 - Where to start for beginners nutrition courses?

52:20 - Personality Question!

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THINGS MENTIONED: - Protein Overfeeding Study 1 - Protein Overfeeding Study 2

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Ep. 441 - Dr. Eric Helms: Changing The Coaching Space May 28, 2020

Show notes

Eric Helms is an experienced coach with 3DMJ, is a pro natural bodybuilder, and has a PhD in Strength and Conditioning. He also has a BS in Sports Management, Fitness and Wellness, a Masters with a research focus on protein and macronutrient manipulation for dieting bodybuilders, and a second masters in exercise science and health promotion. Eric has also published some of the most influential books in the coach space, the Muscle and Strength Pyramids - which have become a symbol used across all fitness industries and coaching companies.

He has experience in powerlifting, bodybuilding and other competitive fitness endeavors, well over a decade of experience coaching at the top level with the top athletes, is in the trenches of the leading research for the physique world, and last but not least, is easily the most well versed and highly sought out educators in the coaching space.

This man has had a massive influence on myself and the way our company works, as well as THOUSANDS of other top coaches in the industry. Follow him on instagram @helms3dmj

This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE

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Timestamps:

6:45 - The impact that Eric has on coaches and people.

10:15 - Turning point and when Eric focused on education side of coaching.

20:10 - What can trainers or coaches do to bridge the gap.

29:25 - Interpreting studies for the general population.

37:55 - Where Eric thinks the industry is going and where he thought it would be right now.

51:45 - Optimal training periodization for hypertrophy

1:04:35 - Where you can find Eric and all of his content.

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Ep. 440 - Dr. Bill Campbell - Physique Science May 26, 2020

Show notes

Dr. Bill Campbell is one of the leading researchers in the physique world. Dr. Bill Campbell is an Associate Professor of Exercise Science and the Director of The Performance and Physique Enhancement Lab at the University of South Florida. He has his PhD in Exercise, Nutrition, and Preventive Health, he's authored 3 books on sports nutrition and over 150 scientific abstracts and manuscripts focused on the topics of sports nutrition and exercise science. He's the President of the International Society of Sports Nutrition and a Certified Strength and Conditioning Specialist. I'll stop there because the list goes on and on... he's on of the smartest in the space and today we deep dive into some specific studies he's conducted and the application of them for coaching. Check him out on instagram @billcampbellphd This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE Apply for our World Renowned Coaching Program, RIGHT HERE. Remember to join our private FB community, RIGHT HERE.

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Timestamps:

3:45 - How Bill got started in training and nutrition

7:30 - Recommendations for coaches to gain knowledge

12:20 - High Protein Study with woman athletes

27:40 - Diet Breaks and Refeed Study

43:30 - Volume vs Frequency Study

49:20 - Biggest stand outs and commonality throughout all the study’s

52:00 - Where you can find Bill and all of his content

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Ep. 439 - Who Are You Showing Up As? May 25, 2020

Show notes

Today we start with a powerful quote, “A daughter needs a dad to be the standard against which she will judge all men.” This quote applies to anyone, whether you're a parent or not, in the sense that who you show up as predicts the outcomes of your life. You need to be the person you want to see in others.

This show is brought to you by our proud sponsors, Top Notch Nutrition. "Visit the link below to check out Top Notch Nutrition Supplements and save 10-15% off your entire purchase! HERE

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