Hyrox, endurance training, strength training, periodization, recovery strategies, injury prevention, hybrid athletes, fitness competition, athletic training, physical therapy

In this episode, Ross and I discussed the balance between strength and endurance training, particularly in the context of the Hyrox competition.

We explored the challenges athletes face when trying to excel in both areas, the importance of periodization in training, and effective recovery strategies.

The conversation also touched on injury prevention for runners and the evolving landscape of hybrid athletes who combine strength and endurance training.

Takeaways

• You can be good at both endurance and strength, but not at the same time.
• Periodization is crucial for balancing different training focuses.
• Recovery strategies like sleep and nutrition are foundational.
• Hyrox competitions require a unique blend of strength and endurance.
• Injury prevention is essential for both runners and strength athletes.
• Foam rolling and mobility work are key for long-term health.
• Athletes should build a solid foundation before specializing in one area.
• Transitioning from strength to endurance requires careful planning.
• Hybrid athletes are becoming more common in the fitness landscape.
• Training for Hyrox involves multiple disciplines and strategies.

Chapters

00:00 Introduction and Personal Updates

02:52 Hyrox Competition Insights

06:09 Balancing Endurance and Strength Training

09:03 Periodization in Training

11:52 Recovery Strategies for Athletes

14:46 Transitioning from Strength to Endurance

18:06 Injury Prevention for Runners

20:53 Training Strategies for Strength Athletes

23:36 The Future of Hybrid Athletes

Episode 77: Why continuing to train with an injury is so important.
In this episode of the Beauty and the Beast Physical Therapy and Strengthening Podcast, Ross and I discuss the importance of training through injuries, addressing common misconceptions about rest and recovery.
We talked the need for movement even when injured, exploring various strategies to modify workouts while ensuring safety and promoting healing.
The conversation highlighted the significance of understanding pain, building confidence in movement, and practical modifications for common injuries, ultimately advocating for a proactive approach to fitness and rehabilitation.
Takeaways
- Training through an injury is often misunderstood; many believe they must stop all activity.
- Medical professionals may not have the time to provide detailed advice on managing injuries.
- Movement is crucial for recovery; even light activity can aid healing.
- Gradual return to activity is essential to avoid re-injury.
- Building confidence in movement can help alleviate fear associated with injuries.
- Every exercise can be modified to suit an individual’s needs and limitations.
- Pain should not be a barrier to movement; understanding the difference between hurt and harm is key.
- Injuries should be approached with a mindset of adaptation rather than avoidance.
- Trusting your body and your coach is important for recovery and progress.
- Maintaining some level of activity, like walking or cycling, is beneficial even when injured.

In this episode of the Beauty and the Beast podcast, Ross and I delve into the intricacies of periodized training, exploring its relevance in both rehabilitation and performance contexts.

Discussing the evolution of training methods, the importance of managing stress and recovery, and the significance of tissue healing in rehabilitation.

Touching on pain management, client mindsets, and the necessity of movement during recovery.

We provided insights on exercise variation, the balance between strength and endurance, and practical advice for determining appropriate weights.

Takeaways

• Periodization training is essential for both rehab and performance.

• Managing stress and recovery is crucial in training.

• Tissue healing should guide rehabilitation strategies.

• Pain management requires a nuanced approach.

• Movement is vital for recovery, even with injuries.

• Client expectations can impact recovery outcomes.

• Common sense plays a key role in training decisions.

• Behavior change is necessary for effective rehabilitation.

• Exercise variation can prevent boredom and enhance engagement.

• Maintaining strength during endurance training is important.

00:00 Reconnecting and Setting the Stage

02:57 Understanding Periodization in Training

05:57 The Evolution of Training Approaches

08:43 Managing Volume and Intensity in Training

12:00 Navigating Pain and Injury in Training

14:57 Behavior Change and Patient Education

18:04 The Role of Fear in Recovery

20:40 Collaborative Approaches to Rehabilitation

23:53 The Importance of Individualized Care

30:48 The Importance of Exercise Variation in Training

32:51 Maximizing Workout Efficiency: Quality Over Quantity

35:46 Understanding Periodization in Strength and Endurance Training

38:44 The Ebb and Flow of Training: Balancing Strength and Endurance

44:50 Implementing a Simple Periodization Plan

56:33 The Role of Professional Guidance in Training

In this episode, I was lucky enough to be joined by Coach Amanda Holloway.

She’s a certified personal trainer, registered social worker, and owner of “Newfound Fitness”.

We talked her journey through mental health challenges and how it led her to combine fitness with mental wellness.

Personal experiences with depression, anxiety, and body image issues, the importance of addressing both mental and physical health.

We discussed the societal pressures surrounding body image, the impact of trauma, and the significance of self-love and acceptance in the wellness journey.

Takeaways

• Amanda's journey into fitness began after struggling with postpartum depression.

• She emphasizes the importance of addressing mental health alongside physical fitness.

• The societal pressures on women regarding body image can lead to shame and guilt.

• Amanda's work focuses on helping women find their self-worth beyond physical appearance.

• The journey to wellness is not linear and requires ongoing commitment.

• Mental health struggles can manifest in various ways, impacting physical health.

• Self-love and acceptance are crucial for a successful health journey.

• Trauma can affect how individuals perceive their bodies and health.

• Supportive relationships can significantly impact one's wellness journey.

• It's essential to challenge negative self-talk and reframe one's narrative.

  
  

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