In this episode, Ross and I discuss the evolution of core training, the importance of understanding the core's role in overall fitness, and the balance between static and dynamic exercises.

We talked about how important the need for a comprehensive approach to core training that includes various movements and the significance of breathing during exercises.

The conversation also touches on common misconceptions and the importance of adapting training to individual needs.

In this episode, I was joined by guest host Jon Vlahogiannakos, an online health and fitness coach and my previous business coach.

Jon shared his journey from aspiring hockey player to fitness coach, detailing his experiences in personal training, transitioning to online coaching, and the importance of content and marketing in building a successful business.

He also discussed his recent foray into public speaking, emphasizing the significance of authenticity in social media and how it can help coaches connect with their audience.

In this conversation, we discussed the significance of authenticity in coaching, emphasizing that clients are drawn to coaches who are genuine and relatable.

Exploring the importance of building connections with clients, sharing personal experiences, and the transformative power of vulnerability.

We also touched on the challenges of time management in the coaching industry and the necessity of effective communication.

Finishing with the importance of being coachable and open to change.

• Jon’s journey into fitness began with his own weight loss experience.

• Content creation and marketing are crucial for online coaches.

• Public speaking was initially daunting for Jon, but became rewarding.

• Authenticity in social media helps coaches connect with their audience.

• Jon emphasizes the need for coaches to share their personality online.

• Jon's first speaking engagement was at the Raise the Bar event.

• Helping others see fitness and health differently is a key goal for Jon. Coaches need to showcase their personality to attract clients.

• Clients seek accountability and support, not just information.

• Building genuine connections leads to longer client relationships.

• Vulnerability in coaching can foster deeper connections.

• Time management is crucial for coaches to avoid burnout.

• Reflecting on personal growth is essential for coaches.

• Coaches should focus on their unique strengths.

• It's important to avoid comparing oneself to others in the industry.

• Success often takes time and consistent effort.

"I decided to work. I did not finish school."

"I can actually speak on stage."

"I was like, what the fuck?"

"I got to eat a donut on stage."

"I want to help people see it differently."

"I love the way you framed that."

"I think it's a bit of both."

"People buy coaches, not coaching."

"It's about genuine human connection."

"Time is something you never ever get back."

"Put it all on a calendar."

Chapters

00:00 Introduction to Jon Vlahogiannakos

01:11 Jon's Journey into Fitness Coaching

04:35 Transitioning to Online Coaching

10:34 Becoming a Mentor and Coach

13:46 The Importance of Content and Marketing

18:40 Public Speaking and Sharing Knowledge

24:10 Authenticity in Social Media

26:29 The Importance of Authenticity in Coaching

33:16 Building Genuine Connections with Clients

35:56 Navigating the Journey of Personal Growth

47:35 Time Management and Coaching Effectiveness

Special episode drop!

Episode 72: Gut health with Kristin Frechette of “Gut Health Nutrition”

In this episode, Kristin Frechette and I delve into the complexities of gut health and its profound impact on overall well-being.

Kristin shares her personal journey from struggling with digestive issues to becoming a gut and gallbladder nutrition specialist.

We discussed the interconnectedness of the gut with other bodily systems, the mechanisms behind leaky gut, and the gut's role as a second brain. Also touching on the effects of modern medicine on gut health, emphasizing the importance of understanding and nurturing our digestive systems for better health outcomes.

Kristin gave a ton of awesome info on the connection between gut health and mental well-being, the impact of stress and exercise, and the specific needs of women, particularly during menopause.

takeaways

• Kristin Frechette specializes in gut and gallbladder nutrition.

• Gut health is more than just digestion; it's foundational to overall health.

• Leaky gut can lead to systemic inflammation and various health issues.

• The gut microbiome plays a crucial role in mental health and mood regulation.

• Bacteria in the gut can influence social behavior and personality traits.

• Modern lifestyle factors contribute to gut health deterioration.

• Antibiotics can disrupt the balance of gut bacteria.

• Understanding gut health can empower individuals to take control of their health. Western medicine has its place but often lacks holistic education.

• Probiotics can support gut health after antibiotics.

• Small lifestyle changes can lead to significant improvements.

• Gut health is linked to various symptoms, including IBS.

• Stress negatively impacts digestion and gut health.

• Exercise promotes gut health and overall well-being.

• Women transitioning into menopause may face unique gut health challenges.

• Gut health is essential for serotonin production.

• Nutrition plays a critical role in energy levels.

Sound Bites

• "I help people get to the root cause."
• "Everything in the body is connected."
• "Leaky gut is a pretty popular name."
• "Bacteria wants to grow, to be strong."
• "Small tweaks can lead to big changes."
• "Gut health affects serotonin production."
• "Your body always chooses life."
• "Stress shuts down digestion."
• "Nutrition is key for energy production."

Chapters

00:00 Introduction to Gut Health and Nutrition

06:06 Kristin's Journey to Gut Health Expertise

12:17 Understanding Gut Health and Its Importance

20:00 The Mechanisms Behind Leaky Gut

21:24 The Gut as a Second Brain

23:59 Modern Medicine's Impact on Gut Health

24:23 The Role of Western Medicine in Gut Health

27:36 Common Symptoms and Initial Approaches

30:57 Understanding the Connection Between Gut Health and Mental Well-being

34:19 The Impact of Lifestyle Factors on Gut Health

40:00 Exercise and Its Benefits for Gut Health

43:49 Target Audience: Women and Gut Health

46:59 How to Reach Out for Help

In this episode, I was joined by Jennifer Corriveau, a health and wellness coach and owner of Integrity Nutrition.

We discussed Jenn's journey from corporate life to entrepreneurship, the importance of community in health and wellness, and her advocacy for inclusion through Best Buddies.

Jenn shares her personal experience with cancer, emphasizing the power of mindset and resilience.

The conversation also touches on the role of supplements in nutrition, dispelling myths about supplements, and the significance of a balanced lifestyle.

Jenn's positive outlook and 'get to' mentality should help you to embrace life's challenges and find joy in everyday experiences.

Takeaways

• Jennifer Corriveau is a health and wellness coach with a passion for helping others.
• She transitioned from a corporate job to owning Integrity Nutrition during the pandemic.
• Building a community around health and wellness is crucial for success.
• Jenn emphasizes the importance of maintaining an active lifestyle post-competition.
• Fundraising initiatives have raised over $50,000 for local charities.
• Best Buddies promotes inclusion and friendship for individuals with disabilities.
• Herbalife products are meant to supplement a healthy lifestyle, not replace real food.
• A balanced approach to nutrition is essential for long-term success.
• Jenn's cancer journey taught her the importance of mindset and resilience.
• Living with a 'get to' mentality can transform daily experiences.

Chapters

00:00 Introduction to Health and Wellness Coaching

03:04 Journey to Integrity Nutrition

06:12 The Importance of Community in Wellness

08:56 Fundraising and Giving Back

12:03 Understanding Herbalife and Nutrition

14:47 Passion for Helping Others

17:57 Challenges in Health and Wellness Coaching

35:48 Embracing Imperfection in Fitness Journeys

38:02 The Relationship with Food: Balance and Enjoyment

41:57 Planning for Success: The 80-20 Rule

46:34 Incremental Changes for Lasting Impact

54:44 Facing Adversity: Jennifer's Cancer Journey

01:05:28 Control Your Controllables: A Mindset Shift

In this episode of the Beauty and the Beast podcast, Adam and guest host Dr. Meghan Rohde discuss the intersection of physical therapy, fitness, and motherhood.

Meghan shares her journey as a physical therapist specializing in sports and women's health, her passion for CrossFit, and the challenges of balancing fitness with parenthood.

They explore the importance of self-care for parents, the shifting priorities in life, and the need to be present for children while also maintaining one's identity outside of parenting.

In this conversation, Meghan and Adam explore the challenges of balancing parenthood and fitness, emphasizing the importance of finding a sustainable approach to both.

They discuss the myth of 'doing it all' and the need for compassion towards oneself and others in the parenting journey.

The conversation also delves into understanding stress responses, the significance of individualized programming in fitness, and the importance of embracing different seasons of life while building resilience.

How to find Meghan and Revolution Wellness

​Revolution Wellness Website​

​Follow Revolution Wellness on Instagram​

Takeaways

• Meghan has been a physical therapist for 20 years, focusing on sports and women's health.
• She transitioned into obstetric physical therapy to better support pregnant and postpartum women.
• CrossFit has played a significant role in her life, both personally and professionally.
• Balancing fitness and motherhood is challenging but essential for personal identity.
• Self-care is crucial for parents to be effective caregivers.
• Priorities shift over time, especially after becoming a parent.
• Meghan emphasizes the importance of being present for children during activities.
• Children learn from their parents' actions and attitudes towards fitness.
• It's important to manage guilt associated with taking time for oneself.
• Meghan's journey reflects a broader struggle many parents face in maintaining their identity. Balance is key in managing fitness and parenting.
• The all-or-nothing mindset can be detrimental.
• It's important to communicate openly about challenges.
• Self-care is essential for mental health.
• Rest is an active process that needs to be prioritized.
• Understanding stress responses can improve well-being.
• Individualized programming is crucial for effective fitness training.
• Compassion towards oneself and others is vital in parenting.
• Life's seasons are temporary; resilience is built through challenges.
• Postpartum support is relevant regardless of the child's age.

Sound Bites

• "I've been a PT 20 years."
• "I love working with runners."
• "CrossFit's really given me everything."
• "I just don't care anymore."
• "Our kids need us for everything."
• "Something is better than nothing."
• "You can't do it all, and that's okay."
• "It takes a village."
• "Rest is a verb."
• "You have to bring that down."
• "Shit's different, right?"
• "I love working with moms."

Chapters

00:00 Introduction to the Podcast and Guest Host

02:04 Meghan Rohde's Journey in Physical Therapy

06:14 Understanding CrossFit and Its Community

10:01 Balancing Parenthood and Fitness

13:52 The Importance of Self-Care for Parents

18:04 Shifting Priorities in Life

21:59 The Journey to Self-Acceptance

26:06 Being Present for Our Children

31:24 Finding Balance in Parenthood and Fitness

36:48 The Myth of Doing It All

41:30 Compassion and Understanding in Parenting

45:57 Understanding Stress Responses and Self-Care

52:32 The Importance of Individualized Programming

58:56 Embracing Life's Seasons and Building Resilience

Beauty and the beast PT & S&C Podcast is back with a brand new episode!

Episode 69: Rehab vs. Prehab​

In this episode, Ross and I explore the differences and similarities between rehabilitation (rehab) and prehabilitation (prehab).

Prehab focuses on preventing injuries while rehab addresses existing injuries.

The conversation delves into the importance of assessing pain thresholds, the role of loading in recovery, and common misconceptions about shutting down activity after an injury.

Emphasizing the need for a balanced approach to training that integrates both rehab and strength training, treating all individuals as athletes regardless of their fitness level.

In this conversation, Adam discusses the nuances of strength and conditioning, particularly in relation to aging athletes and rehabilitation. He emphasizes the importance of understanding the differences between rehab and performance training, the significance of progression in training, and the need for efficiency in both rehab and workout routines.

The discussion also touches on the role of physical therapy in performance training and the broader definition of performance as it relates to everyday activities and wellness.

Takeaways

• Rehab focuses on recovery from injuries, while prehab aims to prevent them.
• Understanding the pain threshold is crucial for effective recovery.
• Loading the body appropriately can aid in the healing process.
• Common advice to completely rest after an injury is often misguided.
• Rehab and strength training should be integrated, not seen as separate.
• Finding a balance in training is essential for optimal performance.
• All individuals, regardless of fitness level, should be treated like athletes.
• Rehab exercises can also enhance athletic performance.
• There is no one-size-fits-all approach to rehabilitation.
• Communication between rehab professionals and strength coaches is vital for recovery. Strength and conditioning can be tailored for older adults.
• The main difference between rehab and performance is volume.
• Injury recovery requires understanding individual capacity.
• Progression in training is not always linear.
• Efficiency in warm-up and rehab is crucial.
• Physical therapy should aim for more than just basic function.
• Performance training can help individuals achieve personal goals.
• Rehab exercises should integrate into regular workouts.
• Understanding the body's response to training is essential.
• Performance is about enhancing daily activities and quality of life.

Chapters

00:00 Introduction to Rehab vs Prehab

02:46 Defining Rehab and Prehab

07:08 Assessing Injury and Recovery

10:51 The Role of Loading in Recovery

15:04 Common Misconceptions in Rehab

19:20 Finding Balance in Training

21:17 The Overlap of Rehab and Strength Training

24:11 Strength and Conditioning for All Ages

27:03 Rehab vs. Performance: Understanding the Differences

30:52 The Importance of Progression in Training

33:58 Efficiency in Rehab and Training

37:20 The Role of Physical Therapy in Performance Training

41:02 Beyond the Basics: Aspiring for More in Fitness

45:17 Defining Performance: The Sport of Life

“You are not broken”

This was the statement Laura wanted to make sure to get across during our discussion for Episode 68.

I had the pleasure of sitting down with Laura Brown, a board-certified women's health nurse practitioner, about women's health, menopause, and hormone therapy.

Laura shared her journey to opening Sapphire Women's Healthcare and talked alot about the misconceptions surrounding estrogen and its importance in women's health.

In our conversation Laura covered the stages of menopause, the role of testosterone, and how women can advocate for their health.

The conversation hit some hugely important points.

Talking about the different stages of menopause, the role of testosterone for women, and most importantly, Laura gave a lot of important tips on how women can advocate for themselves when talking with their doctors.

Beauty and the beast episode 68 is live!

• Laura Brown is a board-certified women's health nurse practitioner.
• Sapphire Women's Healthcare focuses on perimenopause and menopause care.
• Estrogen has been demonized due to misinformation from the Women's Health Initiative.
• Menopause is a natural process that affects every woman who lives long enough.
• Women often experience a range of symptoms during perimenopause and menopause.
• Testosterone can be beneficial for women, especially regarding libido and mood.
• Advocating for women's health is crucial, as many providers lack training in this area.
• Self-care is essential and should focus on what truly recharges and restores individuals.
• Education on menopause and women's health is vital for both women and their partners.
• Women should feel empowered to seek the care they deserve.

Resources mentioned in the episode

​Find a menopause informed provider​

​Sapphire womens healthcare website​

​Follow Laura on Instagram​

Chapters

00:00 Introduction to Women's Health and Menopause

01:01 Laura's Journey to Sapphire Women's Healthcare

04:43 Understanding Estrogen and Its Misconceptions

11:29 Stages of Menopause: Perimenopause to Postmenopause

22:01 Symptoms and Treatment Options for Menopause

30:50 The Role of Testosterone in Women's Health

31:49 Understanding Hormonal Changes and Their Impact

32:00 Off-Label Uses of Hormones

33:51 The Role of Testosterone in Women's Health

36:17 Navigating Menopause: Empowering Women with Knowledge

38:34 Advocating for Women's Health in Clinical Settings

44:31 Supporting Women: A Man's Perspective

53:18 Investing in Health: Lifestyle Changes for Women

From the “Make America Healthy Again” movement, to aging without pain to influencer fitness culture.

I was joined by my friend and fellow coach Chris Proctor to talk various aspects of health and fitness, focusing on the challenges faced by busy professionals, particularly women, in maintaining a consistent exercise routine.

Chris and I discussed the unrealistic expectations many people have regarding fitness and health, particularly influenced by social media.

• Consistency is key to achieving fitness goals.

• The all-or-nothing mentality can hinder progress.

• Even short workouts are better than none at all.

• Many clients struggle with the perception of exercise as a chore.

• Long-term fitness is about maintenance, not just performance.

• Adapting training to life changes is crucial for sustainability.

• Aging doesn't have to mean a decline in fitness.

• Finding enjoyable forms of exercise can help overcome resistance. Unrealistic expectations in fitness can lead to disappointment.

• Influencers often do not show the behind-the-scenes effort.

• Coaching provides efficiency and accountability in fitness.

• Investing in a coach can save time and improve results.

• The Make America Healthy Again movement lacks focus on key issues.

• Personal responsibility is crucial for health improvement.

• Many people are unaware of the true costs of healthy living.

• Effective workouts can be achieved with minimal equipment.

• Nutrition education is essential for making healthier choices.

• The narrative around health often shifts blame away from individuals.