Training Age

Latest Episodes:

Making Sense of Gym Lingo Dec 20, 2024

Show notes

In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi share insights and personal experiences to help listeners feel confident navigating the gym, whether they’re beginners or seasoned fitness enthusiasts looking to refresh their knowledge. Reflecting on their own early gym adventures, they offer practical advice for stepping out of the cardio zone and into the world of strength training with ease. The conversation demystifies gym lingo, breaking down terms like hypertrophy training, reps, sets, and supersets to expand gym vocabulary and reduce intimidation.

Heather and Valerie go beyond the basics, diving into exercise strategies and techniques that promote long-term success. They discuss the importance of eccentric muscle actions for muscle growth and joint health, training through a full range of motion, and the value of maintenance phases to sustain progress without constant focus on the scale. The episode also explores the benefits of compound and isolation exercises, as well as advanced techniques like drop sets to elevate workouts.

Listeners will also learn practical tips for mastering gym etiquette and making the gym a welcoming space for everyone. Heather and Valerie particularly encourage more women to embrace strength training and build confidence on the gym floor. Whether stepping into the gym for the first time or refining your approach, this episode offers the tools and encouragement to make the fitness journey both empowering and enjoyable.

Celebrate with Intention Dec 06, 2024

Show notes

In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi explore practical strategies for navigating the holiday season with confidence and balance. They tackle common anxieties around holiday weight gain, emphasizing the importance of setting clear intentions and maintaining consistency to stay in control of your choices. By creating actionable plans and focusing on empowerment, listeners can approach the season with a proactive mindset rather than feeling overwhelmed.

The discussion highlights the flexibility needed to balance fitness routines with holiday fun. Whether incorporating workouts into a family trip or prioritizing relaxation, Heather and Valerie share personal anecdotes, like hitting the slopes in Tahoe or choosing rest in Africa, to demonstrate that there’s no one-size-fits-all approach. The focus is on aligning holiday plans with personal goals while maintaining a balanced and stress-free mindset.

Heather and Valerie also dive into the importance of mindful eating during social events, offering tips for making intentional choices and avoiding the pressure to stray from personal nutritional goals. By staying true to your intentions and prioritizing accountability, you can prevent self-betrayal and maintain a positive relationship with food. The hosts remind listeners that setbacks are natural, and approaching them with grace is essential for long-term success.

This episode empowers listeners to embrace the holiday season with purpose and confidence, blending thoughtful planning with flexibility to maintain a healthy, enjoyable lifestyle. From hitting protein goals to prioritizing sleep, these strategies ensure that the journey toward health and fitness continues without stress or guilt.

Are You Sandbagging? Nov 22, 2024

Show notes

In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi explore the concept of “sandbagging” in fitness—underestimating one’s own strength and limiting potential. Through personal anecdotes and practical insights, the conversation highlights how self-imposed barriers can hold you back and how recognizing your own capacity can unlock true growth in both fitness and life. By focusing on personal progress rather than comparisons, listeners can learn to push beyond perceived limits and achieve meaningful results.

The episode challenges conventional ideas of what defines a “hard” workout. Effort doesn’t always mean being out of breath or drenched in sweat—it’s a personal and subjective measure that varies day to day. Heather and Valerie discuss how redefining effort and prioritizing quality over quantity can lead to more satisfying and sustainable results. They debunk myths that equate intensity with success, encouraging listeners to rethink their approach to fitness.

The conversation also dives into the science of effective strength training, emphasizing the importance of creating muscle tension for growth. By focusing on strategic programming, mixing muscle groups, and avoiding redundancy, the hosts demonstrate how a refined approach can yield better outcomes. Listeners are invited to embrace consistent, high-quality effort and a growth mindset, making once-daunting tasks more manageable.

This episode encourages you to break free from limiting beliefs, redefine what “hard” means in your training, and take actionable steps toward unlocking your full potential. Whether you’re a beginner or an experienced athlete, the insights shared in this discussion can help transform your fitness journey. Don’t miss this opportunity to elevate your mindset and results with practical strategies and inspiration.

A Day in the Life with Teresa McDonald Nov 08, 2024

Show notes

In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi welcome Teresa McDonald (@mrs.t_mac), a dedicated planning consultant and fitness competitor from California’s Central Valley. Teresa shares her inspiring journey, balancing a demanding career with her passion for fitness, all while managing family life with her supportive firefighter husband and energetic daughter. Her story offers listeners an intimate look at how fitness serves as both a passion and a therapeutic escape, providing insights into juggling professional, personal, and competitive commitments.

Heather and Valerie also explore the emotional and physical challenges of rigid dieting, including the notorious rebound effect. Drawing from personal experiences and lessons learned, they discuss the importance of maintaining a flexible approach to health goals, especially when dealing with issues like fertility that extreme dieting can impact. Their conversation underscores the significance of learning from past experiences and adapting strategies to promote long-term well-being and personal growth.

The episode delves into the nuances of bodybuilding, from the distinctions between divisions to the dynamics of competing individually versus as part of a team. Emphasizing the role of personalized coaching, Heather and Valerie highlight the importance of open communication and trust between coach and client, helping competitors stay grounded and positive through the ups and downs. Whether listeners are seasoned athletes or just beginning their fitness journey, this episode offers practical advice and inspiration, encouraging them to embrace personal progress, set realistic goals, and find joy in the journey.

Fat Loss, Part 3: When Is It Enough? Oct 25, 2024

Show notes

In this episode of Training Age, hosts Heather Adams and Val Lusvardi explore the complex relationship between fat loss and self-worth, asking the key question: “When is enough enough?” Through the lens of three fictional personas, they examine diverse approaches to health and fitness, emphasizing the importance of realistic expectations and a balanced mindset. The episode underscores that progress matters more than perfection, offering a sustainable path to achieving fitness goals.

The conversation also tackles body image and self-worth in the age of social media. Drawing from stories like influencer Whitney Simmons’ journey to self-empowerment, Heather and Val highlight the dangers of unrealistic self-comparisons online. They offer practical advice on self-validation and suggest limiting social media exposure when it impacts mental health, encouraging listeners to focus on personal progress and strengths.

Lastly, the episode addresses the pressure to maintain extreme leanness, especially in the fitness industry. Heather and Val discuss the challenges faced by influencers and competitors, promoting the importance of setting healthy, achievable goals aligned with individual lifestyles. They introduce the concept of a “maintenance manifesto” as a flexible guide for personal fitness objectives. Tune in to rethink what a healthy lifestyle looks like and resist the pressures of extreme fitness ideals.

Fat Loss, Part 2: Tips for Success Oct 11, 2024

Show notes

Join hosts Heather Adams and Val Lusvardi on Training Age as they explore tailored fat loss strategies for every stage of your fitness journey. In this episode, they discuss the importance of establishing a solid baseline, including maintaining healthy habits and understanding personal metrics like calorie intake and activity levels. Whether you’re aiming for a quick, intensive phase or a gradual approach with diet breaks, the hosts emphasize the value of having a well-defined plan and setting clear, realistic goals. Flexibility and patience are key, as adjustments may be needed along the way.

The episode also covers practical tips for maintaining a healthy diet through meal prep and planning to avoid less nutritious options. Accurate tracking is highlighted as essential for achieving results, along with often-overlooked elements like stress management, sleep, and recovery. Heather and Val dive into the balance between training and recovery, emphasizing the importance of preserving muscle mass during fat loss. They recommend strength training and low-intensity activities, like walking, as effective tools for managing hunger and stress without hindering recovery. Tune in for personal insights and expert tips to help you succeed in your fat loss journey.

Fat Loss, Part 1: Managing Expectations Sep 27, 2024

Show notes

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.

Taking Our Own Advice Jun 28, 2024

Show notes

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.

Telling a New Story with @irisdeadlifts Jun 14, 2024

Show notes

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.

Changing Our Minds with Austin Current May 31, 2024

Show notes

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.

Our TOPPODCAST Picks

Follow Us

Stay Connected

Related Podcasts

Links

Stay Connected