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5-Minute Friday: WAKE UP!
Welcome back to the Catalyst 5-Minute Friday with Danielle Bitts. Today we're talking through four habits that can help you get out of bed easier.
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The Strong 25 Challenge: Transform Yourself and Win $20,000 in Prizes
Welcome back to The Catalyst! Today we're announcing Bodybuilding.com's first transformation in nearly FIVE years. VP of Brand, Danielle Bitts, delivers the breakdown of the Strong 25 Challenge, prizes up for grabs, and how to enter. Hit the link below to learn more. đȘ
https://strong25.bodybuilding.com/
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5-Minute Friday: Checking 1,2,3...Are You Breathing?
Welcome to The Catalyst 5-Minute Friday, where our host and VP of Brand, Danielle Bitts, breaks down wellness tips in five minutes or less. Today we're discussing breath, and how you can instill just a few healthy habits to get the most out of the 20,000 breaths you take in a day.
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Ep. 14 | Jeff Medina | The Full Body Benefit of Acupuncture
Jeff Medina is a board certified licensed acupuncturist specializing in the practice of Nei Jing. Together we break down the full body benefits of acupuncture. From bone, muscle and tissue health to sleep, digestion and fertility disruptions, acupuncture has the ability to restore function and bring blood flow to stagnant areas of the body.
Whether you're an athlete seeking optimal performance, or seeking help with unresolved symptoms, acupuncture may be the treatment missing from your wellness plan.
Please consult to your doctor prior to exploring new medical treatments.
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5-Minute Friday: 4 Things to Consider in Your Weight Loss Journey
Welcome to The Catalyst 5-Minute Friday, where our host and VP of Brand, Danielle Bitts, breaks down wellness tips in five minutes or less. Today weâre discussing the top four ways to break free from your weight loss plateau.
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Ep. 13 | Kenny Santucci | Gymtimidation & Building Community
Kenny Santucci has been building fitness communities and helping New Yorkers get STRONG for the past 20 years. Today he joins us to chat about overcoming gymtimidation, the importance of surrounding yourself with likeminded individuals and how community can serve as the building block to a healthier future.
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Ep. 12 | Todd Anderson | How To Get Better Sleep
Tired of bad sleep? Today weâre breaking down the top ways to optimize sleep performance. From learning about healthy sleep hygiene, to understanding what daytime habits may be wreaking havoc on your deep sleep, this covers it all.
Joined by Todd Anderson; athlete, performance coach and founder of Dream recovery, this episode provides science-backed findings on what can help you get the sleep youâve been dreaming about for years.
This episode is presented by Dream Recovery. Defeat bad sleep. Learn more at dreamrecovery.io. Use code BBPOD for 30% your entire order and 50% off your first month of Dream Tape Mouth Tape
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Episode 11 | Kira Stokes | Building Abs, Hybrid Training and Movement After Menopause
Kira Stokes is a health and wellness expert based in New York City, with over 25 years of experience in the fitness industry. A graduate of Boston College with a degree in Psychology and a minor in Health Sciences, Kira's core business is a mix of her award-winning KSFIT app, KSFIT FUEL and KSFIT gear. In addition to running her own 7-figure company, Kira is a celebrity personal trainer.
Kira holds multiple certifications such as NASM-CPT, NASM-PES, NASM-WFS, FRCms, Pre & Postnatal, and more.
In this episode we're talking all things Core 101, why form and function have a place in programming, how to train like a hybrid athlete (and why it's good for you) + debunking the stigma about moving less when you hit menopause.
This episode is presented by Codeage, a nutritional and supplement wellness brand dedicated to supporting your busy lifestyle with a wide range of cutting-edge nutritional solutions and innovative dietary supplement formulas.
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Episode 10 | Josh Whalen | Sex, Drugs, & Testosterone
Meet Josh Whalen, the founder of Blokes, a metabolic health company that's changing the way we view and act on men's health. Together, he and his wife Katy, founder of Joi, are reshaping how we as a society measure a healthy lifestyle.
In today's episode we're breaking down the definition of metabolic heath, testosterone and the role it plays in the bedroom, life and performance, and why anti-aging has a seat in the top health discussions around the world today. We'll also touch on how testosterone is a key player in weight loss and wellness goals, and why being proactive versus reactive will be the most important factor for longevity goals.
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Episode 09 | Nikki Davila | Losing Weight, Eating Carbs, & Healing Your Relationship with Food
Nikki Davila is a Registered Dietician who specializes in weight loss. Today we chat through the key components for dropping weight and beating plateaus, where fasting can be beneficial, why carbs are for everyone and breaking the habit of emotional eating.
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Episode 08 | Kristen Lettenberger | Pelvic Floor Health and Breathing Techniques for Lifting
Dive into why pelvic floor health pertains to both men and women, and how it impacts athletic performance, sexual performance and everyday health. We'll also cover breathing techniques based on lifts and load, as well as progressing powerlifting through complementary strength work.
Kristen Lettenberger is a Doctor of Physical Therapy and Certified Strength and Conditioning Coach based in New York City with Bespoke Treatments. She specializes in postpartum health and pelvic floor therapy.
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Episode 07 | Gabe Snow | Allowing the Mind to Lead the Body
Gabe Snow is a New York City strength & conditioning specialist with a B.S. in psychology and neurochemistry. Over the last 10+ years he's worked with humans from all walks of live and has coached them to lead with a mind-first approach within training and fitness.
Gabe's studies in both movement and neurology have allowed him to create a unique approach to programming, focused on longevity and built on a foundation of both physical and mental strength.
Today's episode breaks down time under tension training, maintaining joint health and mobility as well as training the mind to do the driving.
*This episode contains conversations around PTSD and depression. If you are not seeking these topics, kindly stop at minute 56:00. Thanks for listening!*
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Episode 06 | Ebenezer Samuel | Building Muscle and Training for Your Decade
Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience.
We sat down to talk muscle building in the kitchen and in the gym, how to determine which rep schemes are best for your goals, and how to train for your decade of life.
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Episode 05 | Rachel Mariotti | Building a Resilient Mind & Destigmatizing Women's Health
Rachel is a licensed mental health therapist here in New York City as well as a professional fitness coach. Her main focus in mental health treatment is building habits in order to grow mental resilience while addressing the physical and spiritual side of a person's being.
She has been featured in Womenâs Health as a mental health expert, was hired by Nike to speak on the mind-body connection, as well as by Athleta, as a Mental Health Advisor for their womenâs online community.
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Ep. 04 | Dan Giordano | How to Lower the Risk of Injury
In today's convo we talk about Dan's goal of helping people live better, longer and the tools one can use in their daily regime to help lower the risk of injury and expand the pursuit of longevity.
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Episode 03 | Stefi Cohen | Optimizing Training, Nutrition and Recovery
Stefi Cohen is a 25-time world record holding powerlifter, the first woman to deadlift 4.4 times bodyweight (120lb pulling 545lbs in 2019), and owns an impressive 507 pound squat PR and 242 pound bench PR.
The athlete has recently taken up boxing, and enters her fifth professional fight this month.
Listen in as we talk all things training, nutrition, recovery along with how she hopes to make a positive and lasting impact on women and girls pursuing professional athletic careers.
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Episode 02 | James Newbury | Competing at the Highest Level as a Vegan Athlete
Today we're joined by James Newbury- 4x Australiaâs Fittest Man, 5th Fittest Man at the 2019 CrossFit Games, renowned hybrid athlete, participating in both Ironman and Strongman- on the same weekend, now, Bodybuilding.com Athlete.
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Episode 01: | Shaquille O'Neal | Sitting Down with SHAQ
The man, the myth, the legend, Shaquille O'Neal sits down for us during a shoot to talk all things fitness, basketball and life.
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Episode 100 - Jon Goodman
(Edit: full version now available)
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Episode 99 - Austin Naylor: ''I Never Knew How Much Fitness Related to Being Positive.''
An up-and-coming motocross racer from a motocross family, Austin Naylor had his sights set on the pro circuit until a horrific motorcycle crash changed everything. With shattered feet that left him bedridden for five straight months, a dejected Naylor started slipping back into bad habits of drinking and smoking to cope with his new reality. Believing he could never do the things he wanted to again, it wasn't until he barely recognized himself in a photo that Naylor realized how truly miserable he looked and felt. Fueled by the determination to make his life better with what he had to work with, Naylor got himself back into the gym and discovered a lifestyle and a community that had the power to reawaken his happiness and build him back up. He now focuses on trying to better himself, take the next step, and set the next goal because he knows he has the choice to never stop improving.
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Episode 98 - Chad Belding: The Voice of Fitness in the World of Duck Hunting
Coming from an athletic upbringing playing college baseball, Chad Belding got serious about hunting after the sudden death of his father in 2006. After teaming up with trainer Matt Pendola, Belding learned to approach hunting with the same mentality as any elite sport. Using chaos training, systemic breathing exercises, visualization techniques, and the tenacity of a dedicated athlete, Belding mastered the skills needed to excel on the hunt and avoid the kind of injuries and physical setbacks that can end a hunting career. A student of discipline and a proponent of natural conservation, living off the land, and not being afraid of a little elbow grease, Belding now dedicates his life to showing other guys and girls that you can feel better and have more strength, flexibility, and longevity doing something that you love.
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Episode 97 - LaDawn Latawiec: ''Find Something That You're Passionate About and Strive for It.''
Growing up, LaDawn Latawiec stayed active enough to hide her weight. Rather than try to be one of the "skinny girls," her niche became being that one friend who could eat everything on the table. As an adult, Latawiec turned to closet binging, locking herself in her room and eating everything in sightâuntil one insensitive joke made her realize her unhealthy habits were not so secret anymore. Motivated to transform her lifestyle as much as her body, Latawiec learned how relying on food for comfort had only made things hurt worse. When tragedy stepped in to test her emotional limits, Latawiec found she could rise up stronger and more determined than ever thanks to her new, healthier attitude.
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Episode 96 - Greg Roskopf: The Key to Unlocking Success is Being Out of Pain
As an experienced strength coach with a master's degree in exercise physiology and three decades of experience working with top athletes, Greg Roskopf knows what it takes to train better and feel less pain. As a pioneer of muscle activation technique, or MAT, Roskopf understands tolerance levels and overtraining and how chronic inflammation alters communication between your nervous system and your muscles. He now trains trainers and therapists across the country to apply his techniques and help everyone from football players to golfers reestablish neuromuscular control to achieve greater stability and improved mobility in their sport.
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Episode 95 - Kaleb Redden: Doc Thor talks TV, ''Titan Games,'' and meeting The Rock
For someone who doesn't watch a lot of TV, Kaged Muscle athlete and doctor of osteopathic medicine Kaleb Reddenâaka Doc Thorâis going to be spending quite a bit of time on it. That's because this Hemsworth doppelganger is a contender on NBC's upcoming "Titan Games," a series where everyday heroes and professional athletes battle it out in epic physical challenges to find out who will reign supreme. The show is hosted by none other than Dwayne "The Rock" Johnson, and as excited as we are to see the premiere, we're even more excited to catch up with Redden and see how this local fitness star has been handling competition behind the scenes and what we can all learn from his journey.
âș Lessons from a Jacked Medical Doctor: bbcom.me/2MwPHlO
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Episode 94 - Scott Herman on Pushing Limits, Nuclei Overload, and Why We Hate Having to Rest
YouTube fitness star and MetaBurn90 creator Scott Herman joined us to discuss the official workout style of lockdown and how to avoid home-workout fails. Trading his barbells for bedsheets, Herman has challenged himself and his followers to dig deep for that hard-to-find home-workout motivation. Discover how Herman gets creative to help inspire his followers and why some of those non-muscle-building exercises might actually be the secret to unlocking hidden gains.
âș MetaBurn90: https://bbcom.me/36a8Q65
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Episode 93 - Kris Gethin Found a New Form of Intensity Training from Home
CEO of Kaged Muscle and longtime Bodybuilding.com athlete and contributor Kris Gethin shares his insights on how hardcore gym rats handle lockdown. Listen as he discusses intensity, mindfulness, motivation, and what it's like to train when your back is against a wallâor in his case, a tire. Learn which machines top-level bodybuilders just can't live without, and discover this pro's secrets to controlling your environment when it feels like your environment is controlling you.
âș Kris Gethin's Coach Page: https://bbcom.me/2T79Hir
âș Kris Gethin's 8-Week Hardcore Daily Video Trainer: https://bbcom.me/3dMvCU5
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Ep.92: Paul Carter on Hitting Proper Muscle Groups, Sunshine & Creating Adaptive Responses to Stress
Muscle-building expert Paul Carter knows the key to muscle growth and maintenance is adapting to stress, even the stresses of COVID-19. The creator of the "Jacked in 3" and "Jacked at Home" training plans, and the brains behind keeping your gains during lockdown, Carter wants clients, readers, and followers to hit their goals without sweating the details. Listen as he discusses the pitfalls of overthinking your at-home workouts, why it's OK to have a down day, how getting outdoors is the key to staying on track, and why keeping it simple is always smart and sustainable.
âș Jacked in 3: https://bbcom.me/3bmIuyJ
âș Jacked at Home: https://bbcom.me/2xY1Hcs
âș How to Keep Your Gains During Lockdown: https://bbcom.me/3budgWA
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Episode 91 - Vince Ozalp: From Elite Athletes to Average Joes, Transformation Happens Every Day
Australian trainer Vince Ozalp had an idea to bring out the elite fitness of every client. During his 15 years of experience in the fitness industry, Ozalp has developed transformative programs for "The Biggest Loser" contestants and 250K Challenge winners and changed the lives of many. Knowing full well we must all crawl before we can walk and run, Ozalp's training style builds strength and confidence at both ends of the fitness spectrum and every point in between. Believing that time is valuable, hard work is important, and mindset is everything, Ozalp has developed and shared a three-part transformation program to help anyone, at any level, transform their body and their mind.
âș Get started with Part 1 of Vince's transformation program: https://bbcom.me/2WuH3IU
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Ep. 90 - No Stopping Now: How Kym Nonstop Deals with Quarantine, Cycling Indoors & Her Own Advice
Home Body creator and YouTube fitness sensation Kym Perfetto, aka Kym Nonstop, is no stranger to working out from homeâbut never like this. Like most of her fans and followers, she appreciates that social distancing means a lot of us have lost our fitness goals with the cancellation of all the races and competitions. But that's not stopping her, and she doesn't want it to stop you either. Learn why setting up an at-home workout plan is the smart thing to do right now and how to bulletproof your recovery and your nutrition to turn this fitness loss into a fitness opportunity.
âș Follow Kym's at-home workout plan: https://bbcom.me/2L5F2O1
âș Ready to take the plunge and try the sneaky-hard Home Body workout plan for yourself? Download the BodyFit app to get all the follow-along workouts so you can get started today: https://bbcom.me/2L1DYLi
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Episode 89 - Hannah Eden: Staying in Control When Everything Feels Out of Control
In fitness, overload forces adaptation, and as fitness model and Body Pump owner Hannah Eden knows, adding that extra stress can actually be beneficial. As the creator of FYRâshort for Find Your ReasonâEden knows it's hard to wake up and work out every day unless you have a reason to do it, especially in a time of social distancing. Yet now more than ever, Eden sees the opportunity to expose our weaknesses within ourselves and work through them to something better. Learn how Eden keeps herself and her clients motivated while the gym is closed, how anyone can eat healthily with an at-home garden, the best way to choose a kettlebell weight for your fitness level, and why quarantine eliminates all the excuses you thought you could hide behind.
âș Try any one of Eden's plans by signing up for BodyFit today: https://bbcom.me/3bL42WF
âș Take your workouts on the go by downloading the BodyFit app: https://bbcom.me/2VIAPGv
âș FYR: Hannah Eden's 30-Day Fitness Plan: https://bbcom.me/2xhvQmE
âș FYR 2.0: Hannah Eden's 8-Week Muscle-Building Fat-Loss Plan: https://bbcom.me/3bJIhGB
âș Meet Hannah Eden: https://bbcom.me/2xeBA0l
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Episode 88 - Troy Adashun: "I Kind of Failed My Way to Success."
The progenitor of SuperHuman You and co-creator of Alpha Lion, Troy Adashun has been cursed with an appetite for greatness his entire life. His pursuit of big dreams and bigger ambitions led him to attend the same athletic academy as future NFL stars and NBA hopefuls, helped him develop a successful online fitness channel in the early days of YouTube, and gained him the unwavering confidence that comes with "try, try again" persistence. Listen as he discusses his balloon training method, finding maximum recoverable volume, and why chasing higher numbers on the bench might be hurting your growth.
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Episode 87 - Glenn Lovelace: How Being a Little Selfish Can Save Your Life
Full-time student and full-time husband and father Glenn Lovelace put everything and everyone ahead of his own health. As the weight piled on and he and his family faced one obstacle after another, Lovelace found himself questioning whether or not he could continue on at all. It was at this lowest point that he realized that having people rely on him meant he had to first take care of himself. Returning to the gym meant putting his health and fitness first and embracing what made him feel positive. Within months, Lovelace had lost weight, won the 12-week transformation challenge, and built a new, healthy legacy for himself and his family.
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Episode 86 - From the ER to PRs: How Aussie Powerlifting Sensation Paige Mills Found Her Calling
The life of an ER nurse can be pretty hectic, but challenging and fast-paced was never an issue for Paige Mills. When she's not riding her Harley, she can be found training herself and others on the finer points of powerlifting and core strength in her custom-built shipping-container gymâappropriately named 40Ft Strong. With only a handful of powerlifting meets under her belt, Mills has catapulted into Australia's top tier of female lifters, amassing recognition in her homeland and around the world with each new PR.
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Episode 85 - Robyn Koolen: How Simple Little Changes Led to a Major Transformation
Robyn Koolen grew up with the same subliminal messaging a lot of little girls receive, that little girls should be small and petite, and she didn't feel like she was either. By the time she was in college, Koolen was lost in a cycle of partying, drinking, and eating. Having failed with crash diets and no longer wanting to be the "bigger girl," Koolen decided to make a real change. With simple baby steps, Koolen was able to start making progress and finally feel confident in the gym. Five years later, she won a transformation challenge, but more importantly, she felt like she'd finally discovered how to feel comfortable in her own skin.
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Episode 84 - Kristi Brewer: "No One Has It Easy."
Everyone is fighting some battle or struggling with something, be it mentally, physically, emotionally, or financially, but native Idahoan and Team USA Weightlifter Kristi Brewer knows the key to finding balance in life is the simpler, the better. Proving it's never too late to find success in something new, Brewer has become a powerhouse for her sport and a true role model for facing any challenge with patience and determination. Learn how this mother of two bounced back from a 10-year hiatus from fitness to become a competitive weightlifter and Olympic hopeful, and why sometimes doing something just for yourself is the best way to help everybody else.
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Episode 83 - David Morin: ''Every Day is an Opportunity to Take a Deep Breath. Go for it.''
A pulmonary embolism in 2015 put fitness model David Morin into a coma after nearly drowning in his own fluid. When he awoke, he was introduced to the revitalizing power of deep breathing. Since then, Morin has passionately pursued all avenues of breathing techniques for better growth, better recovery, and better health. He encourages everyone to become a Ph"me" by studying how their body responds to each nutritional tweak or programmatic shift. Learn why mastering your desires can unlock your happiness, how to push yourself past the expected norms, and why something as simple as breathing might just be the magic pill we've all been searching for.
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Episode 82 - One Step at a Time: Possible Pat's 300-Pound Transformation
Pat Brocco, aka "Possible Pat," recounts his incredible transformation story as he went from just over 600 pounds to under 275. His first step toward weight loss was literally just thatâa step. Every morning, Brocco walked the mile and a half to and from the store for his breakfast, lunch, and dinner. Unable to participate in most forms of exercise due to his size, Brocco had made the decision that if he wanted food, he would have to walk to get it. Learn how Brocco kept himself motivated as he made the impossible journey to become the man he is today.
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Episode 81 - Ashley Horner: ''I Want to Help Every Female Find Beauty in Their Strength.''
As a former Bodybuilding.com Spokesmodel winner, Ashley Horner has been a fixture of the fitness industry for nearly a decade. The former WBFF pro left physique competition behind and used her experience living on a military base to develop specialized training programs in her own unique and fierce style. These days, Horner uses her platform to help others, from performing 12 hours of burpees and running the perimeter of Haiti to swimming 200 miles in a pool or biking from Virginia Beach to Tulsaâall to raise funds and awareness for causes near and dear to her heart. She's learned how to balance being a mother, an athlete, an entrepreneur, and a work horse with her simple philosophy that fitness and hard work happens "every damn day."
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Episode 80 - Spreading the Good Word of Fitness with Trainer Mike
One of the nicest guys you'll ever meet, Mike Hildebrandtâaka Trainer Mikeâis a men's physique competitor, classic physique competitor, Dymatize-sponsored athlete, and a longtime friend of Bodybuilding.com. This trainer's trainer keeps busy as the area director of fitness for Axiom Fitness in Boise, Idaho, while still traveling, modeling, competing, and producing his own podcast with his wife called "The Fit Couple's Perspective." This lifetime coach and trainer opens up about overcoming anxiety and OCD, and finding his purpose through sharing health and fitness with as many people as possible.
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Episode 79 - From Broken to Ripped: How Bands Rebuilt This Former Bodybuilder into a Self-Made Icon
James Grage always felt most comfortable in the gym, even if life wasn't always going his way. In his own words, "fitness was the only thing I had going on for me." But when this self-proclaimed gym rat suffered a devastating car accident that left both of his legs shattered, doctors told him it would be a struggle just to be able to take care of himself. Determined to prove he could do better, Grage regained his strength and range of motion and discovered a new way to rebuild his body and his strength: bands. Now, the founder of Undersun Fitness has left the gym behind and uses bands exclusively to maintain his size and physique, inspiring fellow bodybuilders and competitors to do the same.
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Episode 78 - Mahmoud Sebie on Wrestling, Reading, and Ramadan
Greco-Roman wrestler and Egyptian Olympic athlete Mahmoud Sebie is known for his unique physicality and his unwavering positive attitude. Learn how this Team Bodybuilding.com athlete has conquered physical and mental obstacles from qualifying for the Olympics to maintaining his high-caliber training during Ramadan.
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Episode 77 - Born to Teach: Joelle Cavagnaro Uses Evidence-based Science to Make Fitness Easy
Like many of us, health and fitness coach Joelle Cavagnaro was a typical high school athlete who could get away with eating junk food as a teenager but soon found those skills didn't transfer to the all-you-can-eat buffets in college. After her own journey of weight gain, weight loss, and battling orthorexia, Cavagnaro knows firsthand you don't realize how much you don't know until you start to learn more. Armed with an M.S. in exercise physiology, Cavagnaro approaches fitness with a focus on what's been researched and proven and what our bodies really need.
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Episode 76 - Saxon Panchik: ''Getting Pushed Past my Limits Set my Expectations Higher and Higher''
Few people literally fall into a sport, but Saxon Panchik did! A fall off a 75-foot cliff at the age of 12 is precisely what started this life-long athlete down the path of becoming the 19th fittest man in the world. Following in the footsteps of multiple competitive CrossFit athletes in his own immediate family, Panchik used CrossFit to overcome his injuries and become a breakout sensation in his rookie appearance at the Games. Preaching the gospel of functional training and forging their own brand of family-friendly elite fitness, Panchik and his twin brother turned their harrowing ordeal into a story of hope, honoring their journey by christening their business with the name CrossFit Cliffside.
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Episode 75 - Barbarically Beautiful: Miranda ''Danger'' Granger Talks MMA and Toddler Taekwondo
"There's something barbarically beautiful about staring into someone's soul before you rip it out of their body," says Team Bodybuilding.com athlete and newly-inducted UFC fighter Miranda Granger. This undefeated 5-foot-7 blonde badass has been training with her coach since she was 4 years old and earned her Taekwondo black belt at age 12. Now a UFC fighter and one of the top-ranked female fighters pound for pound, Granger has learned to balance her fighter mindset with her Pacific Northwest lifestyle.
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Episode 74 - DocThor: ''I'm a Body Builder, not a Bodybuilder. I Want to Build my Body.''
Dr. Kaleb Redden (also known as DocThor for looking like a missing Hemsworth brother) is a doctor of osteopathic medicine based in Boise, Idaho, and the official doctor to Kaged Muscle, as well as being a Kaged Muscle athlete. A lifelong lifter who learned long ago that there is no substitute for strength and no excuse for lack of it, Redden is on a mission to communicate that health, exercise, and nutrition are inextricably linked. Learn his approach to extreme strength and endurance sports as both a physician and an athlete and how he encourages patients to make informed health decisions while still pushing their limits.
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Episode 73 - Matt Vincent & Bonnie Schroeder: Lifting, Injury Rehab, and Athletic Adventuring
Owner of the lifestyle brand HVIII Brand Goods, Matt Vincent, and USAPL 57kg lifter Bonnie Schroeder, took the month of August to hit the road, living out of Mattâs car while hitting up the sights and famous gyms across the country. The two took a break to stop by Bodybuilding.com for a quick lift and chat with the editors. Matt shares how his training has evolved from his days as a world champion in the Highland Games to lifting for health and longevity, particularly after undergoing several knee surgeries, most recently a total knee replacement. Bonnie shares her own experience with injuries as a powerlifter, and how they both balance gym fitness with outdoor adventures.
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Episode 72 - Hannah Eden: ''Fitness is Not About Winning, It's About Moving''
From extremely rebellious kid to extremely fit rebel, Hannah Eden has always approached fitness on her terms. With fiery red hair to match her smoldering intensity and burning desire to work hard, this badass fitness coach has a badass approach to fitness. From live performances in Times Square to biking 868 miles around the coast of Iceland, Eden proves that when you find your reason, anything is possible.
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Episode 71 - Quads Like Robb: The Ritual of Routine
Wrestler and MMA fighter-turned-powerlifter Robb Philippus discusses squatting 905 naked-knee his first year, lifting over 2,200 pounds in competition, and why thinking can hurt you in the cage. Learn how this father of two channels his mindset, drawing as much inspiration from Freud as from Fight Club, and why committing to a task can enable anyone to hold their head high against any challenge and persevere.
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Episode 70 - Kelsey Kiel: ''Never in a Million Years Would I Have Thought I Could Do This''
Two-time CrossFit Games athlete and former gymnast Kelsey Kiel explains how she gave up obsessing over the scale to embrace a performance-based physique. Kiel overcame her doubts about her abilities, her fear of gaining weight, and her expectations of what makes a CrossFitter great. Learn how she trains her brain for the Games, and why focusing on the little things has paid off in big ways.
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Episode 69 - Logan Aldridge: The Fittest One-Armed Man on Earth
Losing an arm at the age of 13 couldn't stop extreme-sports junkie Logan Aldridge from chasing his competitive dreams. Embracing the mantra "it's just an arm," Aldridge has spent the last decade becoming an accomplished CrossFit athlete, a Guinness World Record holder, and co-owner and director of Wheel WOD, an organization that creates and tracks CrossFit WODs for athletes who use assist devices. With his personal-training knowledge and experience as an adaptive athlete, Aldridge is now a leading advocate, ambassador, and pioneer for adaptive training.
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Ep. 68 - Strength is Never a Weakness: Sean Brady on Training, Testing Yourself & Philadelphia Grit
MMA fighter and Team Bodybuilding.com athlete Sean Brady discusses his upcoming UFC debut. Learn how this Philly native and jiujitsu blackbelt uses weightlifting and training four times a day to get in fighting shape and why you can never be too strong when you're taking on the biggest names in the UFC.
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Episode 67: Heavy Lifts & Cardi B - Anthony Fuhrman's Secrets to Becoming the World's Strongest Man
What started as an alternative to standard-issue military conditioning quickly grew into a life-changing career as Anthony "Flama Blanca" Fuhrman discovered his knack for lifting heavy and moving fast could catapult him to the top of his sport. Find out how this world-class Strongman and Titan Games competitor uses pop music and a larger-than-life persona to conquer the toughest lifts in competition.
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Episode 66: Laura Phelps - ''If You Let Me Lift, I Will Break a World Record''
A true legend in powerlifting and a pioneer in women's strength, Laura Phelps discusses how training to improve her physique accidently led her to discover her true passion: powerlifting. Gymnastics and marathon running had made her flexible and focused, but it was an unwavering confidence in her own abilities and heartfelt promise to a promoter that led Phelps to shatter world records right from the start. Strength, determination, and an abandoned department store all played a role in helping this one-time bodybuilder rise to the top of women's powerlifting.
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Episode 65: Finance to FitnessâHow Brian DeCosta Discovered Incremental Changes Yield Bigger Results
Brian DeCosta had the degree, the dream job, and the 401(k)âbut was he happy? After a near-death experience brought his priorities into focus, DeCosta discovered a more fulfilling life pursuing fitness as a career. As a successful online coach and a self-made bodybuilder, DeCosta imparts upon his clients the same lessons he learned in financeâsmall actions compounded over time yield amazing results.
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Episode 64: Scott Herman - Real World Fitness in The Era of Social Media
YouTube sensation and Real World alum Scott Herman knows there's no BS-ing on social media. After working his way up from maintenance to manager at his local gym and earning his personal training certification in the process, it didn't take long for this natural-born entrepreneur to see the value of YouTube when it was still in its infancy. Fast-forward a decade, and Herman has built an online fitness empire as one of YouTube's best-known authorities on exercise and fitness and a go-to guru for results-driven workouts.
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Episode 63: Alyssa Ritchey - From the Farm to Weightlifting on the World Stage
Alyssa Ritchey started out as a hyperactive farm girl, then traveled through the gamut of sports including gymnastics, track and field, skateboarding, bikini, and CrossFit. Now sheâs a record-setting weightlifter with the Olympic team in her sights. She shares her story and her blow-by-blow account of her most triumphant lifts!
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Episode 62: Myree Bowden - The Underground Dunk King
Meet slam dunk specialist and new Team Bodybuilding.com athlete Myree Bowden. In a wide-ranging interview, he tells his story of life on the court, walks through the process of performing a slam-dunk moment by moment, and shares the training that has allowed him to keep growing his vertical jump even as he gets older. Of course, he also shares his all-time top five favorite dunkers.
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Episode 61: Nick's Quest to Get a Grip
Is this the human race's most unlikely contender at a world championship strength event? Nick tells Heather how he happened into the sport of Armlifting and ended up representing the USA on the global stage.
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Episode 60: How to Eat for Strength Without Budging the Scale
"Weight gain" and "weight loss" tend to dominate fitness and nutrition conversations. But what if you wantâor your sport demandsâthat the number on the scale doesnât change all that much? Doug Kalman, PhD, RD, a researcher and dietician who has also competed in boxing, talks with Nick and gives him a no-BS lesson about how to eat for maximum strength gains and body re-composition. Listen up if you participate in a weight-classed sport, or just want to change your body without having to buy a whole new wardrobe!
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Episode 59: Michael McGurk on the Future of Army Fitness
The United States Army is about to undertake a dramatic and unprecedented overhaul to the way it tests, and promotes, military fitness. The man who headed the research into the new standards talks with us about how and why, as well as the future of Army nutrition and how the Army plans to circulate 80,000 kettlebells to bases around the globe.
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All Access Challenge Series Kick Off 2019
So, you want to be a thousandaire? More importantly, you want to Get Fit and that amps us up more than burpees on leg day. Register today to participate and a chance to win our 2019 Challenge. Become a leaner, stronger you in just 12 weeks!
https://www.bodybuilding.com/challengeseries
Complete registration and get an Exclusive 20% Off Coupon for JYM Supplement Brands.
Every week during the Challenge, we will be giving away hundreds of prizes for completing our Weekly and Mini-Challenges. Follow us on Instagram to stay posted on when these will occur. Additionally, there will be two Grand Prize Winners: one man and one woman each taking home an eye-watering $50,000.
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Episode 58: Metal Guitarist Nita Strauss on the Highway to Health
Nita Strauss was wielding her ax in the service of Alice Cooper and building a reputation as one of the best metal guitarists in the world. She was successful, but far from happy. Then she changed course, quit drinking, and became a fitness diehard. Strauss shares her story, her on-the-road workout tips, and her favorite wisdom for better living from the ancient Stoic philosophers.
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Episode 57: Fergus Crawley on Squatting 132 pounds, 7,600 times, in 24 Hours
After Scottish powerlifter Fergus Crawley survived a suicide attempt in 2016, he turned his life around with the help of an unlikely allyâa French Bulldog puppy. Then, he set his sights on one of the most grueling strength records out there: the most weight squatted in 24 hours. We did deep into his incredible story, and geek out on all the training deets.
Highlights:
- How he went from a normal student and lifter to depressed and suicidal
- "It got to the stage where I think five days passed where I didn't say a word to anyone, other than to a coffee shop checkout employee or to someone at the local supermarket or something like that. I just sat back and thought, 'This just isn't me. This isn't the person I am. I'm sociable, I'm outgoing.' I couldn't understand why I was in the position I was in, but it came down to the fact that I'm a man. You don't talk about these things."
- "The irony is I was training for strength but ultimately feeling like self-help was a complete weakness."
- How getting a puppyâand talking to itâled him out of the abyss
- Why he's talking about it now: "There's thousands upon thousands of men around the world in similar situations who feel like they can't talk about it. That is the crux of the issue. It was for me."
- How he landed on the idea of attempting a grueling record on his favorite lift
- "I want my attempt to be a symbol of strength in and of itself, but I also want the process and the story behind it to become a symbol of strength as well, rather than people seeing the mental health as a weakness."
- Why his coach programmed his training "like an ultramarathon"
- "So my training has involved horrifying amounts of cardio that I kind of didn't see coming, to be honest. But here we are."
- His programming plan: 10 reps OTM... for a long, long time
- His "baptism by fire" to get his body accustomed to lactate
- His secret weapon: Many, many walking lunges. "As a leg movement for overall strength, stability, and positioning, they've just done wonders for me and my lower back and upper back and shoulders especially."
- The overall arch of his training, and how he's peaking before the event
- How he has managed recovery from workouts with 1,000-plus reps of squats
- The challenge of nutrition: "During my 22 years on this earth, I've always been hungry. I've never been full."
- How the terms "endurance" and "endurance athlete" lose all meaning when in the face of feats by hybrid athletes like Fergus and Ross Edgely
- The detail questions: High bar or low? Squat shoes or flats? Belt or no? Supplements or junk food or both? Classical music or Slayer? How deep is he squatting?
- The, shall we say, "digestive" concerns of the challenge
- What comes next for him after the challengeâwhether it succeeds or not
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Episode 56: Rob Smith - The Life of an Everyday Beast
WBFF pro muscle model Rob Smith, the host of Bodybuilding.comâs Everyday Beast video series, shares his philosophy on food, lifting, and beasting through life.
Highlights:
- Why workout "pairings" with food are so important to him
- "Cheating" versus "I deserve it" mealsâthere's a big difference
- How he avoids diet burnout as a competitive bodybuilder who also loves food
- Where he learned to cook, and how he refined his skills
- The problems of hunger and "food mis-education" in the United States
- How his fitness journey started in... group aerobics class
- Why he "got big" to survive on the rugby pitch, and how other players react to him
- His history on the stage, and how he's tried to learn from each show
- Why he has continued with rugby: "Your body fades, but your friendships are gonna last way longer than that."
- "When you're running at full speed, full stride, 800 meters, or you know you break a line and you're out there, there's no better feeling in the world than running full speed."
- How sports and bodybuilding can actually complement each other
- How competitor Jason Wittrock introduced him to the ketogenic diet, and how it has worked for him as an athlete and bodybuilder
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Episode 55: Bajheera on Games and Gains
Jackson Bliton, better known as Bajheera, has built a unique dual following online. He's a pro bodybuilder, but also a pro gamer, and streams both to tens of thousands daily. He shares his story, his nutritional approach, and takes live questions from his Twitch followers.
Highlights:
- His additional alter egos Bulkjheera and Leanjheera
- His dual love of gaming and activity, going back to early childhood
- Dragon Ball Z as a fitness inspiration
- 200 push-ups a day at age 11!
- How he saw the potential of online streaming and had "the conversation" with his family
- How distance running helped him develop the discipline necessary for bodybuilding
- "I'm not an expert, I'm not a dietitian, but just the very basics can take you really far."
- How he added muscle through some epic (and no so epic) bulks
- On nutrition: "It's a slow, steady burn, and I like that style of putting in work every single day⊠I'm going to activate myself and put myself in position, and moving towards my goal, even if it's difficult."
- His inspirations: Dad, and Goku
- His guiding narrative: "What's the story that you want to tell, and have told about you?"
- Why motivation is "a convenience"
- "The days that you feel like going to the gym and tearing it up, fantastic. But the ones that aren't that really matter. You still take the action even if you're not necessarily feeling like it."
- Why he trains in the morning
- How the distance runner in his past still guides him in training: "When you do distance running practices, you're toast at the end."
- How Bajheera is an avatar for Jackson, but also represents his followers who support him
- The importance of momentum in life
- How he balances gaming with his increasingly demanding fitness goals
- "Supplementation for gamers" versus "supplementation for people," and the flaws in supplements that are supposedly created for gamers
- "I would encourage you to use caffeine on the activity that you want to use it on, because it'll make whatever activity you're doing really fun."
- How competition helps him be a better gamer
- The importance of learning to lose
- The person he wants to stream with? Kai Greene
- How he transitioned from "chicken and rice all the time" to flexible dieting
- "Science suggests that if you hold protein and calories consistent, it doesn't really matter what you do."
- The importance of relatively easy, "punch the clock"-style workouts: "You're pushing blood around, and you're pushing nutrients around. You're putting yourself in just a better mindset of when your head hits the pillow."
- Why he starts every workout with some curls
- Where the name Bajheera came from
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Episode 54: Meg Squats Steps Up to the Platform
On the verge of her fourth go-round in the USA Powerlifting Raw Nationals, Meg Squats talks with us about her prep, how she used her program Uplifted to great effect in the offseason, and what she'd tell herself if she had it all to do over again.
Highlights:
* What rep-range makes her cringe the most
* Why she keeps coming back to the USAPL raw nationals, and how she structures her year around it
* The appeal of a (temporary) boring lifestyle
* "I feel pretty secure that if Meg Squats doesn't show up at every single event, she's not just going to disappear off the face of the earth."
* How much her numbers matter to her at this stage in her career
* "It's a very relaxed intensity, if that makes sense."
* How she's managed to feel good throughout this prep, and why that can be a bit freaky
* Her specific recommendations for lifters struggling from fatigue during Uplifted or other heavy, demanding programs
* How she manages the push-and-pull between sleep and her inbox
* How much of the year she spends doing mixed "bro stuff" and powerlifting, versus just practicing the powerlifts
* "Huge muscles is always the plan."
* How she survives those slow deadlift singles: "Just count to 10 and then it'll eventually leave the floor."
* On struggling with heavy deadlifts: "Don't stop pulling if it feels heavy. Like, it's heavy because it is. But just know that you're stronger than what it is heavy and you can lift that "
* What she'd tell a new powerlifter (or herself a few years ago) about nutrition and supplementation
* How and when she uses protein bars
* The feedback she's received on her program Uplifted, and how she used it (twice!) in her last offseason
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Episode 53: Darryn Willoughby - Lessons from 30 Years in the Lab and on the Stage
Look him up, and you'll see a researcher has been involved in many foundational studies in strength and supplement research. But this Ph.D. is also a bodybuilder with 3 decades of competition under his belt. A few weeks out from competing at age 54, he shares wisdom about training, eating, and supplementing for long-term health and success.
Highlights:
- Why he's still competing in bodybuilding shows at age 54.
- The secret to success: go to the gym 4-5 times a week for 30 years.
- "It's not a team sport. I don't depend on others, I only depend on myself."
- Kicking young people's asses in competition: "it's a way for me to be a bit of an ambassador for the older folk."
- This guy wrote his master's thesis on an Atari computer. Seriously!
- His first prep, back in the 1980s: A seriously crappy experience
- His training breakthrough from the great Lee Haney
- Why your arms aren't growing: "Over-volume creates under-recovery."
- "Over-training is very, very difficult [to achieve]. But under-recovery is very easy."
- His take on the best workout split.
- What is the minimum effective dose of strength training?
- How older people can shift their training mindset from pure fat-loss to "muscle stimulation."
- "So many of them, they want to see 10 pounds gone on the scale. And I say, 'OK. What if you lost 10 pounds of fat, and gained 10 pounds of muscle? You stand on the scale, and the needle doesn't move.'"
- Why high-protein diets aren't as dangerous as some people say
- "Leucine resistance" in middle-age and beyond, and what the minimum protein intake for older people should be
- His answer for people who don't want to count macros: the 2/3 rule
- Knowing all that he knows, what's in his shaker bottle? "I'd rather eat."
- On weight-loss "transformations" and competition: "It's not about placing. It's about the grind, and how you feel about yourself. Do you feel good enough about yourself to be able to go through that process, and to be able to get out and just expose yourself to any and all criticism. She had met her goal. That's what it's all about."
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Episode 52: Baby Oil and Burgers with Lawrence Ballenger
When classic physique competitor, fitness model, and Team Bodybuilding.com athlete Lawrence Ballenger started oiling up his muscles 2 minutes into the conversation, we should have known what we were in for. He discusses his insane diet and protein intake, plus how to stay in ketosis on 500g of carbs a day. Then, he and Heather throw down on a burger eating competition.
Highlights:
- His experience in the Brute Strength Showdown, competing against elite CrossFit, powerlifting, and Olympic lifting athletes
- His maintenance diet: 7,000 calories, and 400-500g of carbs, even when he's in ketosis
- "I actually like doing crossfit, when I can breathe."
- His secret 3-4 cups of heavy cream a day
- His next conquest: strongman! And his stage name? "Dimple Nipple."
- The story he can't get escape from: Getting pinned under 50 pounds at age 15 on Thanksgiving day
- The next step? Start doing whatever Mike O'Hearn does
- His advice for gainers: eat 2-3k over maintenance, kiddo
- His other secret: four 100g protein shakes a day. Seriously.
- How he incorporates blood flow restriction training
- Why feeling like you're in danger some of the time is essential for progress
- Lawrence's new rapper name: MC Danger Gains
- His favorite BFR leg workout: the 1,000-rep squat challenge
- His early experiences with ketogenic dieting, and when he was allowed his first cheat meal
- Breakfast this morning? 14 eggs and 17 turkey patties
- Words to grow by: "You're not gonna get to 270 not eating."
- And then things devolve until Lawrence and Heather are having a hamburger eating challenge in the company cafeteria.
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Episode 51: Pauline Nordin - Lessons from 20 Years of Hard Training
The iconic fitness model and creator of The Fighter Diet reflects on her two-decade anniversary of moving heavy iron. She goes deep into her history, her recent struggles with injury, how she uses pot for recovery, and far more.
Highlights:
- Her first time going to the weight room, and the day she decided to become a bodybuilder (they're the same day)
- Her long journey to find the right way to eat
- How bodybuilding broke her heart
- "So, I decided I wanted to be like a Jack LaLanne, but in female form."
- "I like bodybuilding because you can't just buy it. And if you buy it you're going to lose it fast."
- Why bodybuilding is "the perfect anti-aging routine"
- Her 15-year buildup to a recent hamstring injury
- Why she is wearing her injury on her sleeve and discussing it constantly
- The challenges and fear that come with being on the shelf
- "I feel bad for my body in hindsight, like, "I had you lift 250 lbs. deadlifts with a torn hamstring. I'm sorry. I didn't know. You should have told me!"
- Why you won't find any naked pictures of her online
- Why she stages 12-week challenges, even though she knows you can't totally transform in that time
- Her thoughts on protein, carbs, and fasting
- The difference between cheats and treats
- How she became a believer in THC and pot for fit people
- How she controls her pot use, and keeps it in perspective
- Why she's opposed to vilifying sugar in particular
- Why most women need to focus on muscle before they lose weight
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Episode 50: The Foundations of Fitness Nutrition
Registered dieticians Douglas Kalman, Ph.D., and Susan Hewlings, Ph.D., pull up to the table to discuss what they ate for breakfast, how the rest of us should navigate the perils of mealtime, and their new course on Bodybuilding.com All Access: Bodybuilding.com's Foundations of Fitness Nutrition.
Highlights:
- What our nutritionist guests ate for breakfast
- The appeal of nutrition as a field of study: studying disorders, and studying diseases
- Doug's "what not to do" stories of making weight as a wrestler
- Rachel McLish, Arnold, and Sly Stalone: three unexpected nutritional icons
- Nutrition for cognition, and the gut-brain connection
- How genetics may determine the effectiveness of caffeine
- "Everybody eats, so everybody thinks they're an expert"
- The problem of finding true causality in nutrition studies
- How nutrition is like the movie Groundhog Day
- Why simply "eating clean" and focusing on the basics is underrated
- Four steps to better eating: "Don't be afraid of food. Don't skip meals. Stay hydrated. Don't keep eating after you're full."
- The problem with the clean plate club
- The right and wrong ways to do vegetarianism
- Vegetarian protein: how to make it work just as well for you as animal protein
- Exactly how much protein you need if you're a vegetarian
- Why nutrition is neglected in college and medical school
- What users should expect, and get, from their new Bodybuilding.com nutrition course
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Episode 49: Abel Albonetti on How He Earned (and Keeps) Those Abs
Fitness model Abel Albonetti stops by to share his fitness story and give some insight into training a certain muscle group he gets asked about constantly. He tells Nick and Heather about growing up home-schooled, transitioning from fashion model to fitness model, and his adventures with new-fangled fitness technology like the NeuFit. If you're curious about carb-cycling, he gives his personal approach to that, too!
Highlights:
- The unique lengths he had to go to when he started training
- How he got his start as a model in fashion, not fitness
- About those Bieber bangs (which he had before Bieber)
- How and why he made the switch to full-time fitness
- Why he's always loved high-volume training, and how beginners should scale it back
- The bodyfat percentage he aims to maintain year-round
- His approach to cardio for year-round definition
- How he found carb-cycling, and how he navegates it
- Why he prefers carb-cycling to "cheating" or weekly refeeds
- How he's made it work and kept progressing for 12 years
- What it was like for him to tour China
- His unique experiences with the NeuFit muscle-stimulation device: "I cannot walk, literally, because my calves are so sore."
- How he has trained abs over the years, and how he does it now
- The essential details on his new program, 30-Day Abs
- NeuFit plus abs: As close as a man can come to the feeling of having a baby
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Episode 48: Paige Hathaway on Fitness, Fish, Five-Week Challenges, and Flyover Country
Top fitness model and Instagram fit-star Paige Hathaway visits Bodybuilding.com headquarters in Boise to share her story. She talks with Nick and Heather about fitness challenges, pescatarian dieting, phone discipline, her fitness heroes, and plenty more.
Highlights:
- How growing up in small-town "flyover country" helped her find her way
- Her first show, her heroes, and how she saw early potential in fitness social media
- Why she still recommends fitness competitions, even though she doesn't compete anymore
- Why she responds to so many comments on Instagram
- Is hater-ism toward fit women on the decline?
- Why giving away time, effort, and media is underrated
- Why she likes five-week fitness challengesâand especially for money
- How fitness challenges "ripple" into people's lives
- Her new-found love for "functional fitness"
- How Instagram sets aesthetic standards for training
- How she draws hard limits with her phone use
- Her process for turning notes and thoughts into Instagram posts
- Why she recently decided to get back on to YouTube
- How she landed on pescatarian dieting
- Why bean burritos may just be the perfect food
- Her changing taste in protein powders, and why she prefers pea
- Why Nick only eats bad-tasting protein
- How her dreams have changed as her success has grown. "I really want to help girls that want to do what I'm doing. I'm trying to find avenues with that, because so many girls now want to do what I've done."
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Episode 47: Talking 1,000-rep workouts with Tyler Holt
Trainer and Bodybuilding.com Spokesmodel Search finalist Tyler Holt comes by to talk about 1,000-rep workouts, as well as the joys and challenges of "living the dream" of gym ownership in his mid-twenties.
Highlights:
- How he got obsessed with 1,000-rep workouts, and how he programs them
- Why 1,000-rep abs isn't a thing: "most of the workouts, my abs afterward have been feeling it pretty much anyway."
- How and why he became devoted to increasing intensity without increasing weight (yes, it involves injuries at a young age)
- Weight training in high school as "social hour"
- His experience and experiments with blood-flow restriction training (medial delts, anyone?)
- How he got a gym full of equipment on the cheap, and the machine he still fantasizes about finding
- "More opportunity has came from not competing, than actual competing."
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Episode 46: Full-Body Training Done Right with Charles Staley
Charles Staley calls himself "The oldest, skinniest guy youâll ever see deadlifting 500 pounds." How does he do it? With intelligent full-body training that hits the sweet spot of intensity. After the release of his Bodybuilding.com All Access program Full-Body Strong, Staley tells us all about the right way to approach weight selection, programming, exercise selection, and gives all kinds of that coachy goodness that makes the difference between "I worked out" and "I crushed it."
Highlights:
- Why he prefers full-body training, and how he came to arrive at it.
- The importance of hard training and why exercise should feel "threatening" to your body
- Why exercise needs to be "relatively dangerous" to work
- "Compulsive" versus "optional" exercises, and why your program needs both
- Why your diet needs to be non-threatening to complement a threatening fitness program
- The 30-word sports nutrition manifesto
- How pattern-based programming rather than specific programming can work for lifters at
- How to cut back on volume without regressing: Do one hard set instead of 4 hard ones, and "you're still probably getting 75 percent of the benefit"
- How to know when to change an exercise, and why "once you've done a certain movement for so long, your body gets it figured out."
- Why alternating size-focused and strength-focused can keep paying off for months or years
- His great lifting regret: too much low-rep strength work, too few hard sets of 10 reps
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Episode 45: Getting Uplifted through Lifting with Meg Squats
Join powerlifter, Bodybuilding.com Spokesmodel Search winner, and YouTube fitness stalwart Meg Squats in this wide-ranging conversation. She shares her strong, strong story (it involves even more squatting than you might imagine) and gives crucial tips for thriving on her new program, Uplifted. Plus, there's a lot of screaming and alarms going off toward the end of this episode, if you like that sort of thing.
Highlights:
- Her early videos: "Hey, here's the lift. That's all there is. That's all you get."
- Why she left the CrossFit gym on the first floor and moved up to the second floor and "bigger people."
- Her most crucial transformation: 12 weeks of squat-only training after a bikini show
- Her mixed feelings over her bodybuilding show experience
- Powerlifting vs. Bodybuilding: "They're different kinds of suck."
- Why doing a bikini show is a more advanced fitness challenge than most competitors realize
- Her decision to do the legendary Smolov squat program, and why she chose it
- After Smolov: high, frequency, "PR every day" training
- Bodybuilding competition vs. Powerlifting: "Ah, man, I gotta go up in front of these people. Can't I just lift in front of them? That'd be better."
- Why she feels it's important to be proud of her body and how it looks, even as a powerlifter
- Her no-filter, no-Photoshop approach to social media
- On social media posturing: "Perfection is insanely boring."
- "I'm back at the body weight where I so much hated my body. And it's a combination of understanding myself more, understanding that whatever weight gain I do experience is not the end of the world, and also adjusting my goals and understanding that my value does not end with how I look. My value is not based around my bodyâreally, at least how my body looks."
- How to know if you're ready for powerlifting, and if it's a "beginner-friendly" sport
- What to expect from Uplifted, and why she wishes she had this program as a beginning strength athlete
- The importance of "bro stuff"
- The importance of RPE (rate of perceived exertion) and auto-regulated training
- Why you should definitely get some coaching and/or take videos of your big lifts
- How to deal with "squat hunger"
- Her secret intra-workout snack: 20g of whey and a rice crispy treat
- Why this probably isn't the right program for someone trying to "diet," whatever that means
- What to do if you get a week into Uplifted and nothing feels comfortable or right
- Why going too heavy is a way bigger problem than going too light
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Episode 44: The World's Fittest Podcast Episode with Ross Edgley
UK-based athletic adventurer Ross Edgley talks with Nick and Heather just days before undertaking an unbelievable feat: swimming all the way around Great Britain at a very muscular 220-plus pounds. This is a true deep-dive into the limits of human training and performance, philosophy, and "strongman swimming," all of which come together in Edgley's new best-seller, "The World's Fittest Book."
Highlights:
- His day today: An impromptu 30km swim, aka, "an eating competition with a little bit of swimming."
- On mental thresholds versus physical ones, and "craving" the insanity of extreme challenges
- His rule on training: "I have to be able to say in a single sentence what I'm training for."
- The push-and-pull relationship with muscle and endurance sports
- The unique advantage that muscle can provide in water
- The advantage and disadvantage of muscular weight for runners and other athletes
- Ross's "shapely hips" as a life-saver for swimming
- How he landed on the "Tree-athlon," and on swimming as the arena to push his limits
- The strange advantage that swimming while pulling a tree provides (it's mental)
- On swimming around Great Britain: "It could be as little 3,000km, or as much as 5-6,000km."
- "A successful swim will be a byproduct of efficient feeding strategies, prehab, rehab, sleeping correctly, taking care of any wounds, abrasions, chafing, salt mouth. The swim will be a byproduct of doing all of that right basically. So the swimming's not even the hard part in a weird way."
- The 10-year journey that resulted in The World's Fittest Book
- Why he tries to teach "methods" rather than programs
- His fitness utopia: "I would love it if ultrarunners are no longer scared to go and you know chat to the powerlifters and hang out in the squat rack. And equally, if powerlifters and bodybuilders won't be scared to go and run an ultramarathon, or even just a 5 or a 10k, in fear that their muscles'll waste away."
- On reading philosophy versus reading fitness books prior to his greatest challenges
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Episode 43: Deep-diving sports nutrition and cognition with Dr. Douglas Kalman
Registered dietician and co-founder of the International Society of Sports Nutrition Doug Kalman gives his perspective on a wide range of currently popular supplements for performance, and enhanced cognition. Plus, he answers the age-old question: Is brown rice really any better than white rice?
Highlights:
- On creatine: Are we really still having discussions about its safety and efficacy? Really?
- The persistence of the "supplements are all snake oil" argument
- "Nutritional shortfalls" aren't just a thing of the past. They're very real today as well.
- "We're born with teeth, and we're born to use teeth for a reason. And it's not just to take an apple off of the tree. It's also to eat that cow, or to eat protein foods."
- Why the brain benefits from being treated "as a muscle."
- Creatine and neuro-protection against "the facts of life," or "You can trip walking down your driveway with the gifts that you just bought for your family and hurt your head."
- Low-dose creatine: take it and forget about it
- The performance benefits of caffeine, Nitrosigine, phosphatidylserine, and Alpha-GPC
- The decision tree he uses to help match athletes and supplements
- Why you should consider periodizing supplements
- The biggest job of any nutritionist: help the athlete stay healthy
- The first question to establish an athlete's base: "Have you had five to nine servings of fruits and vegetables today? Probably not."
- The other "base items" on his nutritional list
- Why he doesn't like multivitamins with iron for men
- Two essential supps for vegan athletes
- Why genetic testing might be helpful for athletes
- Why you should never do something new on the day of competition
- What you need to know about teacrine, theanine, and other current popular nootropic supps
- What he took for the six months leading up to a recent boxing match
- His number one advice for taking any supp: "Follow the label directions. They are there for a reason."
- Why he likes to read supplement reviews
- Brown rice vs white rice: Is there any metabolic or blood sugar difference?
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Episode 42: Living Lean with Alpha M
Aaron Marino, better known by the title of his immensely popular YouTube channel Alpha M, comes by the Bodybuilding.com offices to talk lifting, grooming, confidence, and his new fitness program, "Tailored: Six Weeks to Living Lean."
Highlights:
- How it all started: "I had a video camera and a big mouth."
- "My mom tells the story of me, first day of kindergarten, not wanting to go with wide-legged pants, so I wrapped a roll of scotch tape to make sure they were a little more tapered. I mean, this is how deep this goes."
- How being on YouTube has forced him to be a better person
- "Everybody thinks I'm a huge douche."
- "I really felt like in today's world, you need a different set of skills in order to sort of dominate and kick life's ass. And so I wanted to be one of the voices letting guys know that it's okay if you're not 'this.'"
- How ultimately, it all boils down to confidence
- How fitness was his "first love," and how he found it
- On competition: "The one day that you look your best, you feel your worst."
- "I love working out just by myself. Put my earphones in. It's a time for me just to kind of be by myself and do my thing."
- The essential life lessons that the gym taught him.
- His nutritional approach: A little bit of planning, a lot of healthy habits, and almost no counting
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Episode 41: Kris Gethin - Man of Ultra
Our favorite bodybuilder-turned-triathlete stops by to discuss his latest challenge and triumph, a 50-kilometer high-desert ultramarathon in the middle of winter. The man who has famously "never missed a meal in 19 years" also talks about his recent experiment with intermittent fasting, and his next adventure: an unsupported ultra-triathlon in Yellowstone National Park!
Highlights:
- Why an ultra? "I wanted to show people that, look, you can be 'muscle-bound' and do these things."
- On the post-competition emotional "abyss."
- "It was relatively low-cost. It's like an hour and a half drive from my place, so, if I was crawling over the finish line by my lips, I wouldn't have far to drive home and collapse."
- How he prepared and scheduled his trainingâboth running and bodybuilding.
- The value of the BOSU-ball squat for runners (it's all about the ankles).
- His low-volume approach: "I have to look at the point where I'm gonna have diminishing returns."
- On competitiveness: "Because I think it's good to just participate in all these things, yeah, I'll probably walk away with a lot of participation medals and never a winner. I was very, very competitive [as a bodybuilder], but now I look a bit further from that because I enjoy the process more."
- On the power and positivity of the ultra-running community: "They're having such a great time. And, I think there's lot of benefits that can be done and you can really improve your longevity by not going to the extreme, but just participating and enjoying the process."
- Race day: What he expected, and his inspirational experienceâexcept when "I got my balls handed to me."
- What he ate and drank and used for supps during the race.
- "You can't go by your watch or your heart rate monitor or anything like that. It has to be very intuitive: Can you keep up this pace for the next 30 miles with this elevation, not really knowing how much elevation is to come ahead?"
- On pain: "When it does come to you in a race like this, it's like OK, now we're just gonna be partners for the next two or three hours or so."
- "Everything was either up or down, so after running for the first eight miles up, I was thinking, 'God, I can't wait to go down,' and then after running six miles down, I'm thinking, 'Oh my God, I can't wait to go up.'"
- His biggest mistake: Stopping at 20 miles to eat. "I should have just ate whilst walking."
- "The senses are heightened to no end. If anybody was cooking something, say, 16 miles away, I'd probably smell it."
- His bodily changes during training, and his intense fasting protocol prior to the race.
- On fasting: "It all comes down to changing your perspective. So, I was thinking, 'Look, I'm not dying here, I'm not gonna starve to death, I'm not one of these people that could be in a third world country that doesn't know what they're gonna be eating. I'm OK, I'm fine with this.' It was just hard to train legs."
- The importance of protein for runners.
- His next adventure: an unsupported ultra-Ironman through Yellowstone Park.
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Episode 40: Kym Nonstop on How to Build Your Body at Home
Kym "Nonstop" Perfetto, star of Bodybuilding.com's new program Home Body, talks about her past in reality TV and her present as a fitness star and bike racer. General silliness, off-color humor, and kale-massage jokes abound.
Highlights:
- How living a fit, athletic life prepared her for the rigors of The Amazing Race.
- The lessons she still carries from her time in Reality TV
- How being a (temporary) fitness model compares to bike racing or globe-racing. Spoiler: It's just as hard, but in a different way.
- How she takes her training experiences and blends them together to fit her style
- On making home-based fitness and working from home function: "It's always about scheduling, and sticking to your schedule, the same way you would when someone else is expecting you. You have to be expecting yourself and show up for yourself."
- On the limits of sport-specific training: "When things start to fall apart and you have any kind of back pain or neck pain or shoulder pain or you tear something, that's when you realize you've really been neglecting everything else. Your body will always tell you."
- Her experiences with 8-week and 12-week programs, and what made the difference
- Her love affair with bands
- "I wasn't clean-cut enough for the fitness model side of things, and then I wasn't rough around the edges enough for [bike racers], but I just found my own little niche and I feel like that corner of the fitness world has definitely grown since then."
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Episode 39: Kyler Jackson - The Larger Calling of Muscle Building
Over the last 9 years, Kyler Jackson hasn't missed a workout. When he started the journey, he was a depressed teen looking to bulk up to protect himself. Today, he's an up-and-coming coach, YouTuber, and the newly crowned Bodybuilding.com Spokesmodel Contest Winner. He shares his story with us.
Highlights:
- How he found his place in fitness, and found refuge in the gym
- On his first few workouts: "I remember an empowering feeling, a feeling of having control of my own life or an aspect of my life."
- "Once you actually get into it and you start, it becomes very clear very quickly that you have control over this thing, and you can become who you want to if you really put the effort in."
- On the loneliness of his early days in the gym, and how he found community there
- The most popular T-shirt in his clothing line? "Leave me alone."
- The struggle and thrill of being an introvert onstage in bodybuilding
- "The first time I [set foot on stage, I] definitely blacked out, and then kind of glimpses of it came back to me over time."
- On how fitness helped him control his depression and "balance out extremes"--and how he became a little too extreme with his own fitness
- What he would tell his teen self now: "That he could enjoy his life a whole lot more."
- Why he feels like pre-show water depletion is a ritual that needs to end
- On his experience with an early version of the Super League training competition
- Post-Super League: "It felt like stepping off a football field, like you just gave something your absolute all, and your brain is gone, your adrenaline is pumping like no other. It was just a different feeling, but it was really cool."
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Episode 38: Straight talk on Protein and more with Dr. Jose Antonio
The CEO and co-founder of the International Society of Sports Nutrition stopped by Bodybuilding.com to talk about his research into high-protein diets, and share the current state of the research on protein dosage, creatine, glutamine, and plenty more.
Highlights:
- The RDA on protein, aka "enough to feed my hamster."
- What he views as the real "baseline" for athletes
- How he decided to start studying truly high protein intake levels
- What they observed in bone health, body composition, and others
- "Donât change your diet. Just throw a whole bunch of protein on top."
- About "protein is bad for your kidneys": "It's like saying, 'Hey, I live in south Florida. I sweat all the time. Hey, my sweat glands are working hard. Maybe it's bad for my sweat glands.'"
- Why there is such resistance to high-protein diets in popular press
- "Protein sensitivity" in aging populations
- The Antonio rule: "If it helps or has a neutral effect, just frickin' try it."
- His approach to caffeine (he's a highly caffeinated guy)
- On clinical doses vs. "dustings"
- His retort to the deniers of the so-called anabolic window: "Why not do the shake immediately post-workout? Does not eating ever help you?"
- "The right way to look at it is, well, if the anabolic window is that long, take advantage of every frickin' part of the window."
- On protein upper limits per meal: "Imagine you've been starving for two days. You finally catch a deer. You want to eat, and your caveman buddy says, 'You know what? 30 grams of protein, that's it. Stop.' And you're hungry. You just want to eat and eat and eat. You want the whole deer leg. It makes sense, from a biological standpoint, that your body can take in and utilize a lot of protein, certainly a lot more than 30 grams."
- Why he loves creatine and thinks "it may actually be healthier than taking a vitamin."
- Why he's still a believer in glutamine
- On branched-chains: Maybe only for "the top one percent"
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Episode 37: Jason Poston on Global Fitness, Training, and Blood Sugar
IFBB physique pro Jason Poston is busier than ever, representing the sport around the world and sharing the details of his training and life with his fans. He gives an in-depth look into his 17-year lifting history, how he broke into the fitness industry, his wild experience with becoming a type-1 diabetic at age 28, and how everyone could benefit from "eating like a healthy diabetic."
Highlights:
- The secret of gains: Egg McMuffins?
- Fitness (and Fitstagram) culture in Brazil
- Leg and butt training in Brazil: "Women are not afraid to lift heavy weight. They're doing heavy squats. You see a lot of them doing proper forced reps."
- The exploding Chinese fitness culture: " They're building their fitness world. You're going to see more bodybuilders, you're going to see better and better CrossFitters. You're going to see all sorts of better fitness people coming out of China."
- His initial disappointing experiences with his fitness heroes, and how it inspired him to be a better ambassador for his sport
- How Jason's mom provided him with his initial fitness and bodybuilding inspiration
- On Flex Lewis and Greg Plitt, and how they helped him figure it all out
- "I never wanted to be a competitor. I never really dreamt of it because I didn't think it was possible."
- His 17-year lifting quest: "This is a marathon. You have to be patient."
- On talking to people during his workout: "You could say, yeah, there's a time to focus, but there would be nothing to focus on if it wasn't for the fans. There would be no point. There would be nobody watching. The fans are always first in our small industry."
- 2011, the year he lost all his weight and discovered he had type-1 diabetes
- "They prescribed me insulin. I was walking down the hallway, and I felt amazing within like five minutes. They said, 'Go eat some food," and they told me exactly what to eat. I went downstairs, ate, and felt like I had energy for the first time in seven months."
- "I immediately gained 15 pounds back in one weekend. I got to, I remember, I was like, Alright, 160, here we go." One sixty then turned into 180. I gained 30 pounds back in 30 days." Six weeks later, he's back on the stage.
- "What was just a hobby and a way to live a new life with a disease, that work ethic, I think, and dedication, just helped me rise to the top."
- Why he got serious about YouTube vlogging: "Your best followers, your most loyal clients, your best friends, your best family are always the people who want to hear more."
- The secret to health and performance: "Eat like a healthy diabetic."
- How he radically changed his nutrition in response to his diagnosis
- His experience with ketogenic dieting: "It's a very taxing, detailed diet lifestyle⊠If you don't know what you're doing with keto, you could not like it. I think everyone should try it. Do it right, though."
- Why he misses in-person personal training
- His competitive future in classic physique
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Episode 36: Larger-than-Life Lifting and Eating with Branch Warren
IFBB pro Branch Warren has been a world-class bodybuilder for so long, it's easy to forget he's still just 42 years oldâand still as huge and shredded as ever. "The Texas Rattlesnake" opens up about his history, his favorite game meats, and how he trains todayâincluding his personal "strongman biathlon."
Be sure to follow us on social media for daily fitness updates!
Highlights:
- On his first show at 154 pounds: "My goal was 'not get last place.'"
- How he began powerlifting, but kept bodybuilding as his "first love"
- "You know, the second bodybuilder I ever saw in my life was Ronnie Coleman."
- His introduction to Metroflex and real liftingâat age 17
- "All these big, jacked dudes walking around, and I remember thinking to myself, I just made it to the promised land. This is home."
- His unique membership agreement: "If you represent the gym, and you win, you don't gotta buy a membership. If you don't, you're gonna work it off."
- The difference between health club lifting and training with the big boys
- "I learned early on, you don't ask questions. If they say do 20, you don't ask why. You shut the fuck up and do 20."
- "[As a bodybuilder] you're more of a nutritionist than anything else."
- How he got started with hunting and eating game meat: "I grew up in west Texas, in the country. And the only two things to do out there was drink beer, and hunt. The two best-looking girls in my school were my cousins, so there wasn't much to do, man."
- On game meat: "I think it makes me stronger, tell you the truth."
- How he prepares his game meat
- How he feels in his 40s, and how he views competition: "I donât want to say I'm retired. I'm just not competing."
- How becoming a father changed everything for him
- On the burden of eating: "I'll be up 'til one in the morning, sometimes, trying to finish my food. And you take a bite, and you chew it up, and you get some water and swallow, and then you get the next bite. And I just cuss my food."
- "Yeah, I got to where I hated food. Because it was always, you're either force-feeding yourself, of you're getting, you're hungry all the time because you're getting ready for competition."
- On his training: "I've got nothing to prove. It was fun, but my goal right now, when I'm in the gym, is 'Don't get hurt.'"
- Why he loves "functional" and strongman-style training
- The challenge of mixing training with shooting
- His introduction to strongman-style training from Tony Sentmanat
- "I like it because it's something different, and it's a new challenge. After doing what I've done for so long, it's just something new. Plus it's outside, you can do it outside, and it's just a new challenge, something different."
- His legacy in bodybuilding, and how he looks back on his accomplishments: "I wish I would have enjoyed it a little bit more, but at the same point, I don't know if I would have accomplished what I did, because I was so focused. No matter what you do, it never was good enough. I never looked in a mirror and was like, wow I look great. I looked in the mirror and pick myself apart."
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Episode 35: Taylor Chamberlain - Born into Bodybuilding
Team Bodybuilding.com athlete and IFBB Bikini Pro Taylor Chamberlain shares her fascinating story of finding her way in fitness, watching her parents take the stage when she was a teenager, and figuring out how to thrive with flexible dieting.
Highlights:
- Her earliest fitness memories in the gym daycare
- "I think when I was 13, maybe 12-13 years old, that's when I first remember going in the gym, and my mom and dad kind of showing me the ropes. I just fell in love because I loved the way that I felt afterwards, like my heart rate was up, and the endorphins came, and I felt strong. I kinda just got addicted from there."
- On competing: "[My parents] were so enthusiastic⊠I really thought that was cool to see them go through that physically, but also how they grew so strong mentally, and how they were able to not let it faze our relationship, like our family."
- When tragedy struck in the middle of her dad's bodybuilding debut, and how the family rallied together to face it.
- Her own dark and "restricted" period of eating: "I only could eat certain foods, because the magazines told me I could. And I had to do cardio twice a day, and it didn't matter what got in my way, I was going to do it, and I was going to eat at noon. Just totally ritualized."
- "I feel like that, going through all of that, it's definitely helped me spread the message that I want to today⊠Fitness and nutrition should enhance your life, rather than make it something miserable that you're going through."
- How she found flexible dieting, and why she lives by the numbers
- "Nutrient-dense foods do matter. But, you can also still see results while throwing in processed foods!"
- Why lifting plus flexible dieting is better than either on their ownâand why lifting is "the magic ingredient"
- Why she embraced a six-month bulk after going pro, and how she feels now
Her decision to not cut down for an important photo shootâand how liberating it felt
- "I also want to show women that you don't have to look a certain way to get to your goals. You don't have to withdraw food, and you don't have to do the crazy amounts of cardio and all that⊠This is actually really important to me, this shoot, not coming in super shredded."
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$250,000 Transformation Challenge - Presented By Optimum Nutrition
Become a leaner, stronger you in just 12 weeks! Sign up today at:
https://www.bodybuilding.com/250k
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Episode 34: Hard-won Life and Lifting Lessons from KC Mitchell
Strength icon KC Mitchell, aka "That 1-Leg Monster," shares his incredible story of struggle and redemption in this wide-ranging discussion. He lost a leg and nearly lost his life to an IED in Afghanistan, then battled back to become a competitive powerlifter with help from legends like Ed Coan, Mark Bell, Rich Piana and many others. Now he may be eyeballing⊠bodybuilding?
Highlights:
- Why he still revisits photos of the incident that almost took his life, and how it feels now
- His pre-injury training: Lots of fighting, plus "curls for the girls"
- What powerlifting has to offer CrossFitters and other lifters
- What the old KC thought of powerlifting (and powerlifters)
- His a-ha moment, in the darkest days of post-injury narcotics abuse
- Why he threw away his Doritos along with the pain pills and booze
- His unique relationship with pain
- What his first few weeks back in the gym looked like
- His first free squatsâand the video of them that went viral
- Lifting with the big boys at Metroflex Long Beach
- His relationship (and pancake eating contests) with the late Rich Piana
- Why he shies away from "adaptive" lifting competition
- His epic first powerlifting meet story
- His "crazy" squat theory: "If I sit 402 pounds on my back, it's going to push me down to a point to where it's going to push me past that pain part."
- Backstage with Ed Coan before his final deadlift: "I'm not going to tell you the weight, but you need to pull it."
- How Hany Rambod talked him into (probably) doing a bodybuilding show
- Why he admires athletes like Kris Gethin
- The simple beauty of the deadlift
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Episode 33: The Science of Physique Enhancement with Dr. Bill Campbell
Researcher and "Physique Scientist" Dr. Bill Campbell, the head of the Physique Enhancement Laboratory at the University of South Florida, talks about two groundbreaking studies he's worked on regarding protein intake for women and flexible dieting, as well as the incredible science of strength training for fat loss.
Highlights:
- His protein study: Dial in your protein and "do whatever you want with carbs and fat, I don't care. Just don't diet."
- "The protein aberration": 425 extra calories per day, but no fat gained.
- The flaw in the study, from the study's author
- "If I didn't see that in my own lab, in my own data I wouldn't believe it."
- There's a catch: You need to lift!
- The flexible dieting study: "To the best of my knowledge, we did the first study in resistance trained individuals with this flexible dieting paradigm."
- "We wanted to see how people would come out of these diets. How would their bodies respond if you were previously tracking or if you were following a rigid diet?"
- The short-term results vs. the long-term potential of this study.
- What these two studies say about the scale as a way to measure progress
- Why adding muscle mass is always a win
- How Bill Campbell measures progress if not on the scale
- What he's planning on studying next about flexible dieting
- How flexible dieting can be "self-correcting"
- What's next from his lab: carb-cycling
- Why strength training is essential for both the "leaning out" athlete and the beginner
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Episode 32: Cassandra Martin - Physique-building by Old-school Lifting and... Construction Work?
Cassandra Martin is known for serious muscles and heavy lifting on Instagram, but doesn't share much else in her posts. She and her husband Hunter stopped by to discuss how they train, how their work makes her stronger, and why she feels lifters should eat their way through a plateau.
Highlights:
- From cosmetology school to construction and bodybuilding
- "Construction is cardio, right?"
- Her diet (spoiler alert "I eat a lot of red meat")
- How long it took her to start seeing serious muscle gains
- The difference that beams and bags of concrete make in strength and muscle gains
- Her inspirations: Ronnie Coleman, Branch Warren, Johnnie Jackson, and "powerbuilding"
- "If you plateau, mostly, it's just diet"
- Her advice for women looking to discover what they're capable of
- The importance of self-talk
- Why she doesn't use captions or many hashtags
- "I just wanted my page to be a place for people to go it they're lacking motivation. I don't need to hear you talk, I just want to see you get after it and lift some weights."
- Her split, and how she structures her individual workouts
- How the way she dressed changed when she began adding serious muscle
- "Never be afraid to eat. I think that's the one thing I tell everyone."
- Her thoughts on onstage competition and "friendly competition"
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Episode 31: Brandan Fokken's Wild Fitness Journey
Longtime Bodybuilding.com athlete Brandan Fokken shares his fascinating story and talks Hulkamania, corporate wellness, the ultimate disastrous show prep, and far more.
Highlights:
- How Brandan got started: Following Mike O'Hearn routines at 14
- The timeless allure of Hulk Hogan
- Brandan's nightmare show prep that left him on the point of death
- "So, they took me in the hospital, and right away in the ER, they thought I had a muscle wasting disease."
- How he ended up back on stage five weeks later
- So⊠what if his son wants to compete someday?
- How he got into (and out of) corporate wellness
- What corporate wellness taught him about sustainable fitness, programming, challenges, and more
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Episode 30: Bikini Redefined with Amy Updike
IFBB Bikini Pro and fitness model Amy Updike talks tats, nursing, implants, and how CrossFit inspired her to take up bikini competitions.
Highlights:
- Amy's impressive ink and the back-story of her back
- When and why she got serious about fitness
- The pushback she received when she got serious about lifting
- Competing 5 times in 6 weeks? She's done it.
- Why she got breast implantsâand why she is now a proud "explanter"
- How she "owned" her implants from the start on "Transformation Tuesday"
- How they limited her lifting and "made me sad"
- What women need to know about "breast implant illness"
- How her implant experience has changed her feelings about competing in general
- The secrets of whine-free hiking with kids
- Amy's plans for the future
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Episode 29: Kris Gethin Crosses the Finish Line
Just days after the dramatic climax of his six-month Man of Iron video series and training protocol, Kris stops by to share the amazing story, and the wisdom he earned along the way. If you haven't watched Episode 25, watch that first, and then listen to this!
Man of Iron Series: https://www.bodybuilding.com/manofiron
Highlights:
- The ultimate question: Did he finish or not?
- "They were falling like flies out there."
- What he learned from his half-Ironman a couple of months earlier
- "I've done speed dating with saddles."
- Why victory is the absolute wrong goal.
- "It's the hustle, it's the journey. That's where it's at."
- Why his training dramatically transformed at the halfway point
- His lab results, beginning and end: body fat, muscle mass, VO2 max
- How he sneakily pushed his VO2 max from "good" to "superior"
- Trail running: The secret of elite hybrid fitness?
- Arms: Still the perfect way to start the week!
- "Seventy-seven percent of recovery and lowering your cortisol levels comes from de-stressing the mind."
- How he felt on the starting line
- Will he do it again?
- "The fourth event in the triathlon is the hospital."
- How his race day strategy held up
- The supplements that made the biggest difference in his performance
- What every bodybuilder needs to know about running: it's all about the heart
- "I just want bodybuilders to understand that they can experience so much more, and still be a bodybuilder."
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Episode 28: Old-School Training Wisdom From Julian "The Quad Guy" Smith
He's a highly popular trainer and bodybuilder who also happens to have one of the most impressive sets of wheels out there. But Julian Smith doesn't keep his training secret! He shares plenty that you can use right away in this in-depth conversation.
Highlights:
- His history as a bodybuilder, and as a student of bodybuilding
- How equipment availability drove him to innovate
- How 195 pounds looks and feels different 12 years apart
- How Tom Platz inspired him, and what he learned from the Golden Eagle.
- His other favorite pro bodybuilders, and why he stopped trying to mimic them
- Is muscle cool in Portland? Not quite yet, unfortunately.
- Why he loves the Smith machine (it's not just because of the name)
- How he thinks through what load to choose
- The art of slow negatives, and the mindset that goes along with them
- What you absolutely need to do on your last rep of bench press and squats (you'll need a spotter or safeties!)
- The secret of his leg development: isometric contractions
- His horrible first show prep
- How he navigates eating at restaurants while staying conscious of his macros
- "All I eat is Rice Krispies treats. You heard it here."
- The magic of heel elevation for squats--and some unique ways he does it
- How he trains right now, on a two-week rotation
- How much he plans out his workouts beforehand
- The mind-muscle connection: Why it's the be-all and end-all, and how he finds it
- Why he almost always squats at the end of a leg workout
- "I tell people this all the time. Bodybuilding is one injury away from never doing it again. I want to do this as long as I can."
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Episode 27: 'Possible' Pat Takes the Stage
In his second visit to the podcast, the weight-loss icon Pat Brocco tells us about his first time competing onstage after losing over 300 pounds. He's also helping lead a unique new weightloss challenge for Bodybuilding.com that his fans need to know about!
Highlights:
- Pat's competitors and fellow weight-loss stories at his first show
- How the world championship will be different
- "I didn't work 14 weeks not to pose!"
- His competition buzz, when all hunger and thirst disappeared
- His post-competition meal (it's a lot smaller than you think)
- What his fiancée and kids think of his journey at this point
- "I've walked in almost everyone's shoes when it comes to weight loss, unless someone had 400 pounds to lose."
- "I don't want people to feel like, 'Oh, I lost 100 pounds and I'm good,' because that's how I felt when I first started."
- "I've reached all my goals. I'm at a healthy body fat percentage. I've overcome diseases. I've overcome everyday activity. I'm healthy and I feel good. That's where I want people to get to."
- The incredible transformations his followers have achieved
- The Mission Possible Challenge: What You Need to Know
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Episode 26: Sadik Hadzovic on Training and Napping Like a Champ
One of the world's great bodybuilders stop by to talk competition, the perfect muscle-building sleep schedule, and protein doughnuts.
Highlights:
- Little-known fact: When you shave Chewbacca, Sadik is what is underneath.
- The movies that will actually make Sadik cry
- How "giving 110%" can mean⊠taking a nap
- "Lift heavy, eat protein, sleep, recover. That's it!"
- How he gained 25 pounds of muscle (Hint: it involved training less!)
- How on-camera Sadik is different than what happens afterward
- His original goal: get to 155 pounds.
- The first time he attended a bodybuilding show⊠and hated it
- His first show, which he did with zero prep
- Will he cry when he wins? Only if they play the Lion King themeâŠ
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Episode 25: Dr. Jim Stoppani on Daily Full-Body Training, Fasting, And More
Dr. Jim Stoppani brings plenty of energyâand plenty of gummy bearsâto the recording studio. He's been espousing the virtues of full-body, near-daily workouts in recent months, and says it could just be the best training technique out thereâif you do it right. He also goes deep into the science and practice of intermittent fasting, which allows him to stay lean and energetic well into his fifties!
Highlights:
- Jim's history (spoiler: He's been a diehard since age seven)
- The traditional knocks against full-body training, and how Jim answers them
- How he's able to stay lean without "cardio"
- The remarkable science of fasting
- How the meal that follows your fast matters
- Jim's personal fasting and training schedule
- The problems with sweeteners and BCAAs during fasting windows
- Fasting combats jet lag?
- Fasting as the cure for the yo-yo diet
- Why IF might be the easiest diet to follow
- Why he doesn't recommend fasted cardio
- How you might be sabotaging your workout by how you spend your day
- Why Jim parks far away from the building, takes the stairs, and walks whenever possible
- How you're misunderstanding the idea of your genetic potential
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Episode 24: The Art of the Everyday Workout with Kizzito Ejam
Longtime Bodybuilding.com athlete Kizzito Ejam stops by to discuss his unique rest-day-free approach to training. He's been both lifting and doing cardio dailyâsometimes twice a dayâfor years, and he tells us how he's made it work, while also sharing plenty of laughs along the way.
Highlights:
- Kizzito's Shin Workout: The finest routine on Bodybuilding.com. You have seen it, right?
- Kizzito plus the Bodybuilding.com gym's heaviest dumbbells equals true love.
- How martial arts gives him all the cardio and mobility he needsâand allows him to focus on strength and muscle in the gym.
- How he got from 165 to 205, staying lean the whole wayâand not eating like a bodybuilder.
- "If you train this way, you'll see that your growth is nonstop."
- "Going prone": Kizzito's secret recovery trick
- How he dealt with an injury that put him on the shelf for months
- "Always have a crazy expectation, always shoot for that crazy expectation, keep logs of where you are, and then look back."
- Kizzito's unique take on intermittent fasting
- "When it comes to martial arts and the gym, it's about more than just building your body. It's about building your mind. If you stay consistent and you start to achieve your goals, it builds you up. It translates into your everyday life."
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Episode 23: Charles Staley - How to Lift to Stay Strong and Healthy at Any Age!
Strength coach Charles Staley offers up his hard-earned wisdom about how to balance strength, body composition, and overall health as the years go by. From programming to choosing movements to flexible dieting, he touches on everything you need to know to plan out your lifting life!
Highlights:
- How Charles changed his view on muscle and fat-loss at age 55
- Beginner's gains: they can happen at any age!
- "Respect your age, but you shouldn't allow it to define you."
- Is the deadlift the fountain of youth?
- Why machines have their place, too
- The virtues of training in "blocks" for the aging lifter
- On work capacity: "Training to train"
- How to structure full-body training: Meat & potatoes, then arms
- The real value in personal trainers for aging lifters
- Why what you deadlift and chin-up can "say more" about you than squats
- How many workouts a week is best?
- The safe way to lift heavy and find room for singles and triples in your training
- Circuits and pairs: They're not just for cardio!
- Making light weights heavy: The perfect goal for changing your body
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Episode 22: Lee Constantinou, The Relentless Competitor
WBFF pro bodybuilder Lee Constantinou went from lean martial artist to competitive bodybuilder in a matter of months, and has never looked back. He's taken to the stage 10 times in the past six years, and he shared his plan for how to get there, feel good doing it, and develop your crucial plan for afterward.
Highlights:
- How Lee transitioned from martial arts to bodybuilding, and how the two sports go hand-in-hand
- Van Damme: the ultimate inspiration for a hybrid lifter
- Videoing yourself: the ultimate form check--if you can handle the truth
- A technique freak since age 15? That's how you get on stage!
- How martial arts influenced his award-winning posing abilities
- The details of Lee's meal plan for his first prep--to the gram
- The upside and downside of the "same meal five times a day" prep
- His competitive revelation: "I need to find a better way to do this. I don't want to eliminated foods and I don't want to restrict myself."
- Why flexible dieting didn't work for him
- How he's been able to manage 10 competitions in just 6 years
- How he handles dietary "blowouts" these days
- His one piece of advice for someone who is just about to compete: Have a plan for after
- Yoga and bodybuilding: The perfect pairing
During July 2017, please nominate us for a People's Choice Podcast Award: https://www.podcastawards.com
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Journey For The Goblet Of Gains: Theme Song
Here we go! On a sunny morning in a quaint medieval forest, your journey begins as you cross the moat and enter the cavernous stone archway of Ye Olde Gym. Your guides, the Buff Dudes, meet you at the door, crack open your cranial cavity, and fill it with scoop after scoop of wisdom about proper form, programming, and how to live life to the buffest.
You've got a long trip ahead of you, young one. So gird up your loins as you progress through the levels and worlds of this strange, muscular universe...
Learn more about the Buff Dudes:
https://www.bodybuilding.com/author/the-buff-dudes
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Episode 21: From 600 Pounds to the Stage with "Possible" Pat Brocco
Pat had been big foreverâso big that he could gain 100 pounds in a little over a year and not even notice a difference. But then he turned his life around, one literal step at a time. On the verge of his first-ever competition, the star of Bodybuilding.com's popular YouTube series joins us to get real about life-changing transformations.
Highlights:
- How Pat got up to 600⊠and gained 100 lbs in a year and a half without noticing
- What it's like seeing himself in people online every day
- What pushed him to finally make it happen
- His plan: Walking to get every meal, every day
- "Do I get the egg whites or do I get the 100 chicken nuggets?"
- What 100 pounds lighter felt and looked like
- Why trainers didn't work for him
- "Losing weight wasn't hard. Prep is hard."
- What he'd say to anyone else thinking of hitting the stage after serious weight loss
- The "selfish" question: Is it worth it to be away from your kids for training if it means you'll get to live longer?
- The dark side of skin removal surgery
- What if he doesn't win?
During July 2017, please nominate us for a People's Choice Podcast Award: https://www.podcastawards.com
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Episode 20: The Weird, Gritty World of Contest Prep
Heather Eastman, a former NPC competitor, coach, and judge, as well as a content editor for Bodybuilding.com, joins the show as co-host and digs deep into show prep. Are you thinking about aiming for the stage and wondering if it's the right for you? Start here, and then decide.
Highlights:
- Why glutes are, indeed, the new pecs. And The Rock's glutes in particular.
- Is your personal training⊠personal?
- "There's more to be gained from doing an exercise 80% correctly versus trying to get 100% correct form every time." Alert the form police!
- Posing practice: The secret for your show success. Seriously.
- Why you should shamelessly practice poses while working out.
- Why contest prep should be viewed as an endurance sport.
Be sure to follow us on social media for daily fitness updates!
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Episode 19: How to Earn Your Best-Ever Back Squat
In this info-packed episode, strength coach and doctor of physical therapy John Rusin, PhD, gives his step-by-step guide to earning your right to kneel before the throne of the so-called King of Lifts. Do these squat variations in this order, and do your back squat this way, and you'll never regret it!
Highlights:
- Back squats as a destination, not a starting place
- Why to start with front squat variations rather than leap into back squats
- Why the goblet squat isn't "the pussification of squats"
- Can you pass his "relative strength test?" Nick⊠couldn't.
- The heavy goblet squat: great for in-season athletes or as a progression
- How the landmine hits both the quads and the posterior chain harder than almost any other variation
- How to use the landmine squat to add muscle, but also engrain the squat pattern--better than your so-called "mobility" routine
- John's favorite version of the barbell front squat, and why you should progress to it from the other two moves
- If you're not training for the Olympics or the CrossFit games, why do you kill yourself to squat like you are?
- How to squat with straps⊠and how not to
- What about belts? Wraps? Squat shoes?
- How much belt is too much belt? (AKA, are you the guy wearing his belt at the urinal?)
- Can the front squat be your "terminal squat?"
- The problem with 20-rep squat protocols
- The final stop on the progression: the back squat⊠sort of
- What a difference a box and a couple bands make
- Why some people can lift more with band resistance than without
- How high should my box be?
- The everyman's guide to singles, triples, and other low-rep squats
Be sure to follow us on social media for daily fitness updates!
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Episode 18: The Buff Dudes and the Eternal Journey for Gains
The clown princes of online fitness, aka Brandon and Hudson White, stop by to talk about their incredibly popular YouTube channel, their evolving approach to fitness education and satire, and their upcoming program and video series with Bodybuilding.com.
Highlights:
- Goodbye to Krissy!
- The Buff Dudes origin story, 300-ish videos in
- Their most popular videos areâŠ
- Navigating the line between humor and instruction
- Where their new ideas come from
- The dawn of the dudes
- Brandon's first show and "Klondike bulk"
- Why they really like doing teen-focused videos
- Buff Dudes on the Misc!
- How their first bulk since the teen years went
- Their favorite ways to train: efficient, fast, superset-packed
- Their new project: The Buff Dudes and the Journey for the Goblet of Gains
- Boss battles, levels, 8-bit music⊠meet the classic video game for lifters, come to life
- Speaking of life⊠meet Buff Dudes Live: the stage show! Irvine, California, June 11
Be sure to follow us on social media for daily fitness updates!
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Episode 17: Kris Gethin - Meet the Man of Iron
You may know Kris Gethin the bodybuilder, but Kris Gethin the ultra-endurance athlete? That's a new one. But not only is the master of pain training to do an Ironman triathlon, he's doing it in a fraction of the time that athletes usually take. In this episode, Kris talks with us about what will surely be a wild ride.
Highlights:
- What a typical training day looks like right now.
- The ultimate question: Why an Ironman?
- How the typical triathlon training approach is a bad fit for Kris
- How he met his trainer, Alex Viada
- Kris on a Bosu ball? Get ready for it.
- How his traditional twice-daily cardio sessions helped him in the early going
- The difference, or lack thereof, in time commitment between his training styles
- The subtle art of distinguishing "OK pain" and "injury"
- His history with running, cycling, and swimming (there is none)
- How his nutrition has changed, both in general and during endurance work
- The ways in which he has strategically loosened his traditionally strict diet
- How he feels during his hybrid training
- Why he runs with a 70-pound weight vest on
- His unique method of using weights as a pre-exhaust for endurance training
- Training legs before a run and a bike? Yup.
- How to follow Kris' journey
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Episode 16: All About Caffeine - What Every Lifter Needs to Know
Fill up the cup and listen to Krissy Kendall, Ph.D. tell us everything we should know about the world's most popular drug. Are you trying to match your caffeine intake to your physique or training goals? Here's what you need to know!
Highlights:
- What happens in your body when you ingest caffeine, and how soon the effects "peak"
- Caffeine primes your body to use fat as fuel? It's true!
- Why caffeine is the most legit ingredient in your fat-burner
- What half-life means, and what it should mean to you
- Nicotine's strange effect on caffeine's half-life
- How to know if you're sensitive (it's not rocket science)
- The lethal dose and recommended highest dose
- If you're a light responder, is caffeine still damaging your sleep?
- How long to cycle off of caffeine or a fat-burner
- The "upper limit" for performance boosting is⊠really high!
- Why volume, rather than strength, is where caffeine shines in the gym
- Caffeine and the endurance athlete: A natural match
- But doesn't it dehydrate you? Not really.
- How to tell different caffeine sources apart
- How much caffeine is in your coffee? Good question.
- Why decaf is anything but.
- Does adding milk to coffee affect the caffeine content?
- Does caffeine make you "less drunk?" (No)
- Is caffeine safe during pregnancy?
- What is the ideal spacing of caffeine doses?
- Does caffeine stunt growth?
- Can caffeine keep you from adding muscle?
- Are the health benefits of caffeinated coffee better than decaf?
- Coffee vs tea: The differences in caffeine (and just as importantly, theanine)
Be sure to follow us on social media for daily fitness updates!
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Episode 15: The Ins And Outs Of Ketogenic Dieting For Athletes - Part 2
Welcome back to part 2 of our keto podcast with EAS athlete Jason Wittrock and Chief Science Officer for EAS Dr. Steve Hertzler. Today we dive into all things keto-adaptation!
Highlights:
- What it feels like when youâre finally keto-adapted
- The effects of the ketogenic diet on mental clarity and appetite
- Endurance training on the ketogenic diet
- Why keto isn't the optimal diet for adding big-time muscle quickly
- Jason Wittrock's introduction to ketogenic dieting
- Keto cycling
- The physique effects of ketogenic dieting
- Why this diet, like all others, comes down to adherence
- The beauty of keto-coffee
- Metabolic syndrome and ketosis
- Ketogenic dieting, exercise, and weight loss
- The number one mistake you see when going keto and how to correct it
Be sure to follow us on social media for daily fitness updates!
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Episode 14: The Ins And Outs Of Ketogenic Dieting For Athletes - Part 1
EAS athlete Jason Wittrock and Chief Science Officer for EAS Dr. Steve Hertzler sit down with us and explain the ins and outs of nutritional ketosis for athletes!
Highlights:
- The history of the ketogenic diet
- The typical ketogenic macros
- What makes it so popular for fitness?
- How does the ketogenic diet work?
- Ketogenic versus high protein, low-carb diet
- How your body can use ketones
- High carb diets, insulin resistance, and diabetes
- Who Uses The Ketogenic Diet Aside From Athletes?
- Where Do I Start, And What Are The Most Common Beginner Errors?
- The staples of Jason's ketogenic diet
- Carbs vs net carbs
- Is Tracking Macros Necessary?
- "Ketogenic" versus "keto-adapted"
- The importance of sodium, potassium, magnesium
- Pee sticks, blood, and breath testing
- The effects of adaptation on strength levels
- Supplements to include, others to avoid
Be sure to follow us on social media for daily fitness updates!
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Episode 13: Robert Irvine - Chef, Lifter, Soldier, TV Star
Chef Robert Irvine makes time in his insanely busy schedule to stop by and chat about lifting, eating, working with soldiers and veterans, and plenty else!
Highlights:
- The craziness of the Robert Irvine show, and the importance we don't see
- How he starts his day
- How and when he started training, and when he "came of age" as a lifter
- Food: The real problem in the military
- What would make MREs better--and how it's happening now
- Why real-time nutritional biofeedback for soldiers is about to become the norm
- His secrets of effective food prep
- How getting fired taught him to get serious about his time management--and fitness
- Why it's crucial for kids to learn to cook
- The secret to making perfect fish in the oven
- Why he lifts for reps rather than 1RM strength
- Why he does plenty of cardio
- His bench press routine. Sets of 100, you say?
- Why the great chefs are turning to fitness
- Why he thinks getting a personal trainer is an essential first step
- How this chef eats for health and gains
- No eating after six? "Tell your doctor Robert Irvine says he's nuts."
Be sure to follow us on social media for daily fitness updates!
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Episode 12: Craig Capurso - The Abdominal Snowman!
Fitness model and IFBB Men's Physique Pro Craig Capurso braves the elements to talk with Nick and Krissy about his new passion for performance-focused training, his breaking point with physique competition, and why he sometimes feels like "the fitness dad."
Highlights:
- Lifted: Bodybuilding.com's transformation reality series⊠with Craig!
- Craig's painful (and recent) farewell to semi-pro football
- Football player's physique vs physique competitor's physique
- Craig's new performance-focused goals
- Cutting down to 205: his breaking point
- "Without a goal, Iâm pretty average. But if I have a goal, it's hard to beat me."
- What it means to be "the fitness dad" at the expo
- 17 sets of 5 on deadlifts? Yup.
- How Craig found CrossFit
- How Craig wants to change CrossFit
- Rest and recovery in bodybuilding vs CrossFit
- Craig's favorite recovery tools: EMS, cryo
- Why 35 is a turning point in Craig's life
Be sure to follow us on social media for daily fitness updates!
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Episode 11: Dr. Abbie Smith-Ryan - What Women Really Need To Know About Body Fat & Fitness
Special guest Abbie Smith-Ryan, Ph.D., expert in women's fitness and body fat measurements, answers our wide-ranging questions about training, cellulite, and health for women. Wondering how accurate that number on the calipers is? How low you should strive to go? Whether you should do cardio fasted? Listen up before you cut down!
Highlights:
- What's a DEXA scan, and how different is it from other body fat measurements? Body fat measurements for babies and pregnant women? Yeah, they exist.
- The advantages of a DEXA scan, and how you might be able to get one in your town. What does DEXA say about the post-pregnancy body?
- Less time = more purposeful training. How low is too low?
- Abbie's experience as a college runner (9 stress fractures? Yow.)
- The lowest body fat she's seen for men and women.
- How to juggle the priorities: strength, weight, BF, how your pants fitâŠ
- How a DEXA scan can show your "ideal body weight"
- Core and posture: Where strength should start for women (and butt strength, of course!)
- Why this former runner only does HIIT cardio now. How fasted cardio can actually impede fat-burning.
- Yogurt as a pre-workout meal, anyone? Where the science is at on food sensitivities. How limiting FODMAPs might help.
Be sure to follow us on social media for daily fitness updates!
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Episode 10: Out of Surgery and Onto The Stage with Shaun Stafford
Two-time WBFF world champion Shaun Stafford stops by to talk about buffets, injuries, and coming back from the shoulder cyst he thought at first was just gains.
Highlights:
- The madness behind the scenes at the Olympia expo
- How Shaun originally injured his shoulder and thought a large cyst "was just gains"
- "There's a 60% chance this is going to workâŠ"
- Finding his "new normal" post-surgery
- When it's worth it even for a self-taught pro to hire a coach
- How to have shoulders without training shoulders
- His "weak link" program to do as active recovery
- "What would you rather do? Be able to play for 45 minutes with your boy without huffing and puffing, or be jacked and wear a large t-shirt?"
- His three phases of the perfect workout
Be sure to follow us on social media for daily fitness updates!
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Episode 9: Mark Bell & Silent Mike on The Way of the Powerlifter
The world's strongest coach, Mark Bell, discusses powerlifting, CrossFit, and his vague recollections of his first meet. If you know these guys from their YouTube channel or podcast, Mark Bell's PowerCast, you know that nothing is off limits.
Highlights:
- How "Silent Mike" became silent
- The story of Mark Bell's first meet⊠or what he remembers of it
- What makes powerlifting more approachable than Olympic lifting, CrossFit, or bodybuilding
- Why we're all bodybuilders deep down
- How competition gets your priorities in line
- The most important things to know before your first meet
- The percentages you should nail before your first meet
- Why Mike prefers 3RMs to 1RMs
- Why Mark has embraced CrossFit and trained CrossFit athletes
- Do online haters impact strong people?
- The most important contributions of CrossFit to the larger strength training community
- How to squat right: Watch more videos, use less weight
- Is this the golden age of strong women?
- In defense of "cookie cutter" training
- How to set your strength-building expectations
- Powerlifting is "boring as shit"--and that's a good thing
Be sure to follow us on social media for daily fitness updates!
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Episode 8: Dr. Krissy Kendall - Is Creatine Safe for Teens?
Krissy Kendall, PhD, reacts to recent headlines raising concerns about teen usage of the popular supplement creatine. If you've been wondering if creatine is safe for you or your student athlete, here's what you need to know!
Highlights:
- The controversial new creatine study: What it said
- Krissy's problems with the protocol
- Why creatine and testosterone boosters are apples and oranges
- Creatine and aging adults: What the studies show
- Creatine and teen hormones: a safe combo?
- Why activity should be your first supplement
- Creatine as a protector against brain injuries
- The long-term effects of creatine usage
- Creatine every day versus ibuprofen every day
- How to make sure creatine isn't "tainted" with banned substances
- Krissy's challenge: Find a clinical paper which directly implicates creatine as a cause for health problems
- What would have made this study better
- Debunking the "creatine causes dehydration" notion
- For parents: Do you need to worry about your student athlete and creatine?
- Athletes: If you have concerns, take creatine alone, not in a blended product
Be sure to follow us on social media for daily fitness updates!
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Episode 7: Andy Speer - How To Train Like An Athlete and Stay Photo-Ready, Too
NYC-based coach and Performix athlete Andy Speer talks about his unique approach to training and coaching, and why he likes to compete in sports ranging from Olympic lifting to martial arts into his 30s.
Highlights:
- Andy's famous resemblances
- Why he's competing in Olympic lifting for the first time
- How he navigates the "dance" of following a specialization program and staying well-rounded
- How his training is different at 36 than 26
- The need for an occasional "gut check" even while on a specialized program
- How he balanced the front burner and back burner in his training, and his clients training
- Splits vs full-body training, and how to have a little of both
- Why he thinks a "back day" is beneficial even when full-body training
- Muscle: "the best anti-aging protocol out there"
- Eating in your 30s vs eating in your teens
- The two training modalities that helped build his foundation
- The fulfillment of the coaching life
- The allure of competition and "challenges"
- The secret of doing a get-up with your girlfriend on your arm
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Episode 6: Walks, Whole Eggs & Pull-ups: Lais DeLeon's Reasonable Fit Life
Can you be a fitness model without leading an obsessive, calorie-fixated life? Lais DeLeon says you can, and over a million people watch her make it happen daily on Instagram and other social platforms. Here's how she does it.
Highlights:
- A walk, coffee, and a podcast: The best way to start the day?
- Why walking is her favorite thing to do, period.
- Why Lais believes you don't have to be in pain every time you work out!
- Competition prep: is it the x-factor for sending people over the edge?
- Building fitness that's attainable, realistic, natural, and real
- Anybody can be extreme, but balance is harder to achieve
- Who she was at zero IG followers, who she is with a million
- Who eats four whole eggs at breakfast? Lais does! But that's not all.
- Walks, whole eggs, and pull-ups: They keys to fitness!
- How she got from zero to three quality pull-ups
- Lais' other mission: preaching the mind-muscle connection
- The three P's of mind-muscle training: palpations, pre-exhaust, practice flexing.
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Episode 5: Dr. Layne Norton's Hard Truths of Training
Want to know how to tackle the holidays? How about the best way to use blood flow restriction training or nutrient timing? Get the straight dope from muscle-building scientist Dr. Layne Norton!
Highlights:
- How to use context to make more informed training and nutrition decision
- The risks and rewards of training for elite competition
- Tracking macros during the holidays: Yea or nay?
- Layne in his 20s vs now
- How to lower the barrier of entry to training and nutrition
- Training volume and calories: why both must be individual
- Do you want a plan that requires the maximum amount of will power, or the minimum?
- PH3: Who it's for, not for, and who had surprising results
- The fine line between "minimum effective dose" and "maximum recoverable volume"
- Blood flow restriction training: How Layne learned about it
- Who BFR works best for
- About that one study that "showed" BFR caused rhabdoâŠ
- How tight is tight enough?
- Layne's new study: Protein sources, timing and body composition
- How rats are superior to human subjects in some ways
- Intermittent fats and carbs: an alternative take on fasting
Be sure to follow us on social media for daily fitness updates!
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Episode 4: Dr. Dominic D'Agostino on the Ketogenic Diet
Researcher Dr. Dominic D'Agostino explains the significance and best approaches to the ketogenic diet, troubleshooting common problems, and looking at the next frontier of ketogenic and fasting-related research.
Highlights:
- Who is Dom D'Agostino and what cool stuff has he achieved?
- What was his breakfast like this morning?
- His journey from pasta-fed Italian lad to ketogenic lifter
- The ketogenic dietâs applications for epilepsy
- But wait⊠what is the ketogenic diet, really?
- Is âketosisâ black and white, or a spectrum?
- How to set your carb and protein intake during keto-adaptation
- Yes, you can add more protein back after you're adapted!
- Why adaptation takes months, not weeks
- How to control your appetite rather than let it control you
- Coffee: the X-factor in successful keto?
- The usefulness of exogenous (supplemental) ketones
- How athletes could use exogenous ketones
- Everyday people and exogenous ketones
- Ketogenic dieting and brain health
- Can a periodic fast or ketogenic "reset" work wonders for your health?
- The cancer-glucose connection
- The danger of a high-carb cheat meal on keto
Publish Date: Friday, November 25, 2016
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Episode 3: Evan Centopani - How A Pro Grows
Fresh off the release of his new training program Iron Intelligence (http://www.bodybuilding.com/ironintelligence), we spend an hour with one of the world's top bodybuilders. How did he get there? How healthy is he? Why does he eat so much freaking kale? Listen to find out.
Highlights:
- Why veggies are Evan's "fourth macro"
- His favorite veggies (Hint: Not broccoli and asparagus)
- Is kale the key to feeling as good as you look?
- How action figures inspired Evan to take up lifting
- Not your typical sand-kicked-in-the-face origin story
- From pudgy to "running and starvation"
- Evan's journey from lifter to bodybuilder
- Why equating pain with progress made all the difference
- Keto-style prep vs high protein, low carb, low fat
- Evan's "natural weight" if he stopped lifting and eating huge
- How his body handles yard work
- Why cardio is key for feeling good
- Evan's "two types of bodybuilders"
- Sure, but how healthy is he?
- Why living a good, clean life is underrated
- Iron Intelligence: The program, who it's for, and how to get the most out of it
Publish Date: Friday, November 11, 2016
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Episode 2: The Crazy Life of a Crazy-fit Couple
Deep talk and serious goofing off with one of the fittest couples in the industry. Chassidy and Antonio Smothers talk with hosts Nick Collias and Dr. Krissy Kendall about lifting, love, beer, bacon, and Instagram.
Highlights:
- Who's on the morning team?
- Moon striations and lunar spray-tans are things. Seriously.
- The mysterious eighth and ninth body fat pinch-points
- Please clean your belly button when Krissy tests your bodyfat
- Sorry, "sucking it in" doesn't help your BF%
- The couple that shreds together, weds and beds together
- Why it's not a good idea for a couple to prep at the same time
- Matching pro cards = relationship goals
- Matching pitchers of mimosas = relationship goals
- How Instagram brought contest prep to fans
- The challenges that contest prep poses to a couple
- Communicating by letters when you're married? Welcome to the military!
- How Chassidy keeps up her masterful posing skills
- Whatâs in the Smothers family fridge?
- How to navigate the "constructive criticism" tightrope
- The case for competing once to "get it out of the way"
- Why Chassidy doesn't compete much anymore
- How to keep your show placing from defining you
- In-N-Out vs. Five Guys vs. Red Robin
- How to describe beer if you donât drink it
- The judgement a muscular person gets subjected in a non-muscular world
- How to deal with the commenters
- How Chassidy and Antonio met
- How many IBUs does a raspberry cider have?
Publish Date: Friday, October 28, 2016
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Episode 1: You're Doing It All Wrong...
Hosts Nick Collias and Dr. Krissy Kendall chat with special guest Bill Geiger about his robust history of training (and injuries) from the â80s onward. Learn from this fitness industry veteranâs triumphs and tragedies so you can stay in the game as long as he has!
Highlights:
- Bill's lifting and injury history
- Does "calf shame" count as an injury?
- One way to train around a bum shoulder
- The bodywork our hosts can't live without
- How to compete⊠the wrong way
- Where the "12-week" transformation really came from
- When a beginner is ready for "advanced" techniques?
- Master this type of squat first
- One unexpected advantage of the kettlebell
- How much volume is too much?
- The correct way to pronounce, and take, creatine
- What's the deal with nonresponders?
- How long is the "grace period" after a creatine or beta-alanine loading protocol?
Publish Date: Friday, October 14, 2016
Be sure to follow us on social media for daily fitness updates!
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