Fuel Move Recover. A Performance and Wellness Podcast.: Recent Episodes
Advancing Athletics
Fuel. Move. Recover. A Performance and Wellness Podcast is a weekly show dedicated to providing you with entertaining and informative discussions on the science and practice of improving your performance and wellness. Episodes post every Friday and are hosted by members of the FMR team (Alex Uding DPT, Michele Ionno DPT, and Ali Kiefer, RD). The FMR team members are both clinicians and friends who chat about how each topic affects both their lives and the lives of their clients. For each episode, a different topic is chosen about nutrition (Fuel), exercise (Move), stress management (Recover), and then interdisciplinary discussions (Family) via a consistant four-week rotation. The FMR project is member-supported and you can find more information about becoming a member at www.advancingathletics.com/join
Summary. In this Fuel Week episode, we talk about understanding food labels and wording on food packaging. Enjoy!
Topics covered. The spelling and pronunciation of Ali's name. The trials and tribulations of Michele explaining his name. Ali's feast or famine schedule with work. Preservatives used as a substitute for salt. Ali's favorite pasta shape and the translation of farfalle. What does serving size mean? How to read the nutritional facts. Understanding different ingredients and additives. Did you know that the words on the packaging of your food have actual definitions? We explain and discuss the legal meaning of these terms: "Organic", "Natural", "Gluten-free," "Vegan", "Keto", "Healthy", "Light/Lite", "Reduced", "Low-calorie", "Low-sodium", "Fat-free", "Sugar-free", "Good source of", and "High in." And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Recover Week episode, we talk about common running injuries of the foot and ankle. Enjoy!
Topics covered. Alex's plans to go on a hike. Michele's unexpected run-in with a Wash U/St Louis alum. Our favorite shapes of pasta. The Scooby-Doo character with bad calves. Our experience with running injuries. The different types of running injuries. Difference between bone and muscle injuries. Things to look out for with bone injuries. Things to look out for with muscle issues. Issues with the post tib, plantar fascia, Achilles tendon, and shin splits pathologies. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Family Week episode, we talk about an updated stance on the health, wellness, and performance of firefighters. Enjoy!
Topics covered. Alex's inspiration from a personal loss. Ali's enjoyment and set-up in Florida. Michele shares a tragedy from his community. Michele's obsession with nice calf muscles. Ali's fish story from Puerto Rica. A new model for optimizing firefighter performance. The importance of health, wellness, and performance. What difficulties stand in the way of change. What can we do to foster change in these organizations? The importance of utilizing available resources. The importance of individual ownership over issues. The importance of unity from the top down. The importance of connecting performance with health. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Move Week episode, we talk about tips for developing your "running base" and tips on building your endurance. Enjoy!
Topics covered. Unsurprisingly, Alex talks about the weather in New England. Michele's unusual fascination with the New England weather. The power of being part of a community. Michele's excitement with concerts coming back in 2022. The importance of dedicating time to building your running base. How to build your aerobic endurance as a part of your running base. The importance of developing your neuromuscular awareness during running. The value of walking as part of (or in addition to) building your running base. The importance of quality miles that reinforce good running mechanics. The value of building muscle endurance while establishing your running base. The importance of leaning into nuance when adjusting days, mileage, and/or pace. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Fuel Week episode, we discuss tips for how to successfully navigate the grocery store. Enjoy!
Topics covered. Ali's escape of the Chicago Winter. Ali and Michele chat about the difference between Texas and Florida. Michele's surprising athleticism. Ali's experience with comments about her body from her time in sports. The importance of having a plan for the grocery store. Ali's inspiration for this topic. The rationale for trying different stores. The importance of making a list. Why you shouldn't go after you work out or when you're hungry. The importance of bringing your own reusable bags. How you should approach your trips to the store. Things you should look for in each aisle. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Recover Week episode, we discuss shame, resilience, and the importance of connection. Enjoy!
Topics covered. Alex survival of the winter storm in New England. Michele's week back after being isolated. Should listener April because our permanent Ongoing Topic? What is the shame-resilience theory? How is shame defined? Is shame avoidable in regular life? What are shame screens and the different types of defensive strategies when feeling shame? The importance of recognizing and accepting vulnerability. The importance of contextualizing your shame. The importance of normalizing your shame. the importance of demystifying your shame (aka, "speaking shame"). And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Family Week episode, we discuss the role that coaches play regarding body image for female athletes. Enjoy!
Click here to read the article we used for our discussion.
Topics covered. The gang discusses karaoke. Alex talks about the weather again. Ali describes how much of a recluse she is. Michele talks about covid and his new pants. What are endomorphs and the other body types? Do all warm-blooded creatures have hair? What channel was Wild America on? What is Pectus Excavatum? We go on to discuss coaches' perspectives on body image in girls' sports. How do coaches feel this is viewed in non-aesthetic sports? High incidence of coaches' commentary on body image (intentional and unintentional). Four themes arose: a) the "elephant" on the field, b) coaches acknowledging coaches are agents of body image, c) the focus on skill over appearance, and d) systemic issues. We go in-depth with each one, including the importance of resources and breaking down the barriers of communication to build relationships. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Move Week episode, we discuss the hamstrings muscles: what they do and how to train them. Enjoy!
Topics covered. Alex talks more about the weather. Michele talks about his favorite "bands." What's another name for warm-blooded creatures. Are only mammals warm-blooded? The damage that a moose could do to your car. What muscles make up the hamstrings. How do they work during the gait cycle? What movements do they contribute to/cause? What planes of motion do they work in? How do you train them? Should you train them by lengthening and shortening them? How do they get injured? And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Fuel Week episode, we continue our discussion on breakfast, including fasting. Enjoy!
Topics covered. Ali is training for her new job. Michele rambles about work and other oddities. Review of the previous discussion on breakfast, grazing, and 3-squares. The goal of intermittent fasting. What do the time frames look like? Pros of intermittent fasting. The cons of intermittent fasting. Important warnings/concerns of it. The importance of not using a one-size-fits-all. The evidence for multiple different meal types working. Importance of listening to your body. Why you might benefit from not fasting and more frequent small meals. Why you might benefit from using fasting. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Recover Week episode, we discuss stretching as a post-exercise technique with its benefits and shortcomings. Enjoy!
Topics covered. Alex is busy preparing for the first New England snow. Michele's struggles with the paradox of choice. What is stretching good for? What is stretching even good for? How does it address stiffness? How does it interplay with your nervous system? How does it affect your recovery? What evidence is there for it? Does every routine have to be the same? Why it's important to include strength training. What alternatives to stretching can you include for a better experience? And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Family Week episode, we discuss a variety of articles: 1) the effects of a "fasting minimizing diet" bar, 2) the success of different types of New Year's Resolution Goals, and 3) Do we need to shift away from stretching? Enjoy!
Topics covered. Alex's low-key Christmas. Ali's bountiful Christmas. Michele's big Italian super spreader Christmas. The countdown to 2022. Ali's article on a new nutrition bar that mimics fasting. The importance of quality research. The difficulties of drawing conclusions based on short-term studies or studies funded by manufacturers. Alex's article looks at the difference between achievement-based goals and avoidance-based goals for New Year's Resolutions (NYRs). The role that support and follow-up have on NYR goals. Michele's article on looking at the pros/cons of stretching. What's the difference between "Can I stretch" versus "Do I have to stretch?" Is it beneficial to stretch before exercise? After exercise? To improve range of motion? To prevent injury? And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Move Week episode, we discuss standing desk ergonomics and the posture/movement considerations that should accompany using a standing desk. Enjoy!
Topics covered. Alex caught up with former patients were are back from college. Michele gushes about enjoying the Christmas season. Winter Solstice has finally arrived! Why is it good to use a standing desk and stand at work? What are the advantages of standing? How should you start (how much time/what tasks/etc) What are the disadvantages? How high should the desk surface be? How should you position the monitor/computer? How should your feet be supported? How to deal with standing while wearing unsupportive dress shoes. What are things to be mindful about? How to work your way into it? How to incorporate movement into your day with/without standing. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Fuel Week episode, we discuss breakfast and some final tips about managing the abundance of food during the holidays. Enjoy!
Topics covered. Ali's struggle with hard days and hard workouts. Michele's busy and uneventful week. Winter solstice countdown. Our experience with not being fired from previous jobs. A brief wrap-up on eating during the holidays: a) liquid calories, b) slowing down and enjoying your food, c) shifting the focus away from food, and d) staying active during the cold. Is breakfast the most important meal of the day? Our experience as eating (3 square meals vs grazing). Research's support of eating breakfast. The benefits of breakfast. Prevention of brain fog. Correlation with higher fiber intake and healthier body weight. Details about eating 3-meals a day: a) what's the goal?, b) the cultural norm of eating breakfast, c) the usefulness of adding snacks, c) pros of eating three meals, and d) cons of eating three meals. Details about being a "grazer": a) what's the goal?, b) what's the origin of it?, c) what are the pros of this eating approach, and d) what are the cons of this eating approach. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Recover Week episode, we discuss the concepts of emotion regulation (ER) flexibility and emotion inertia with their implications on well-being. Enjoy!
Topics covered. Alex's upcoming trip to Vermont. Michele's lust for Vermont and waking up with snow on the ground. Our memories of long road trips in the backseat with our siblings. Recap of our discussions on ER and relevant previous episodes on the subject. Why is ER is important? Why should we care about ER? What health-related issues is ER related to? What are the different ER strategies? What kind of ER profiles are there (aka, what are the combinations of type/frequency of ER strategies commonly used)? Which ones are related to better/worse well-being? How do different psychopathologies contribute to/are affected by different ER profiles? What is emotional inertia? What are emotion dynamics? What's more important: emotion stability or emotion flexibility? What is emotion predictability not beneficial? How is habitual expressive suppression related to emotion inertia? What other factors impact emotion inertia? And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Family Week episode, we discuss articles about the importance of eating breakfast for teens, the use of Blood Flow Restriction (BFR) for older adults, and the definition of Emotion Regulation Flexibility. Enjoy!
Topics covered. Alex's unremarkable week. Ali's busy and exciting week. Michele's modern chic taxidermy. The effect of eating high protein breakfast for teens who usually skip breakfast. The difference between "low protein" and "high protein" breakfasts. The benefits of the high protein breakfast. The effect of BFR on strength and muscle for older adults. What is BFR? Was there a difference between low-intensity and high-intensity BRF training? What is emotion regulation flexibility? A recap of emotion down-regulation. The possible benefits of having flexibility on how and when you use different emotion down-regulation strategies.
And more.
Click here to read the articles we used.
Ali's article
Alex's article
Michele's article
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Move Week episode, we discuss the importance of desk ergonomics so you can feel good and be productive. Enjoy!
Topics covered. Alex's recovery from her early Thanksgiving celebration. Michele gets his back shaved. An introduction to ergonomics. We discussed common problems with and solutions for the following: Desk height. Monitor position/tilt/location. Chair position/set-up. Issues for those who are short. Issues for those who are tall. Common movement and posture issues. How to address these issues yourself. And more.
The office chair that Alex commonly recommends.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Fuel Week episode, we cover tips and tricks to help you stay on track with your fitness and wellness goals while enjoying the Thanksgiving holiday. Enjoy!
Topics covered. Lindsay's busy week with the kids. What school-day night was our college party night. Ali's getting into her work routine and adjusting to the colder temperature. Michele's busy week of work and choice of workout clothes for the cold. Ongoing Topics: Lindsay announces that she's leaving the show as a regular host. The list of emotion down-regulation strategies. The Winter Solstice is 33 days away! What type of meat would Lindsay be. This week's discussion: Why you should avoid the all-or-nothing strategy. How to provide healthy options. Why you should step away from the snack table. How to build a balanced plate. Share what you make at home. Why restriction and abstinence may not be optimal. Beware liquid calories. Be a mindful eater. Focus on non-food elements of the holidays. Make room for physical activity. And more.
Trader Joe's Copy Cat Spinach Dip recipe
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Recover Week episode, we introduce you to the topic of emotion regulation. We describe what it is, the model of how we develop emotions, and two common types of emotion down-regulation (reappraisal and suppression). Enjoy!
Topics covered. Alex's Thanksgiving prep. Michele's forgetful week. Winter Solstice countdown. Corrections and follow-ups. A brief recap of last week's episode. The article used for this week. What is emotion regulation? What are emotional dynamics? What causes emotions? What is it important to down-regulate emotions? What is emotion reappraisal? What is emotion suppression? What are the three components of emotion down-regulation? The 5-stage model of Emotion Generation: situation selection, situation modification, attentional deployment, cognitive change, and response modulation. What are antecedent-focused regulation and response-focused emotion regulation? Where do appraisal and suppression fit into each? What are the affective (aka, how you express yourself) consequences of emotion down-regulation? What are the cognitive/experiential consequences of emotion down-regulation? What are the social consequences of emotion down-regulation? And more.
Click here to read the source material for this week's episode.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Family Week episode, we discuss the influence of siblings/peers on healthy eating, alternate nostril breathing technique for shift workers, and emotion regulation on health habits during the pandemic. Enjoy!
Topics covered. Alex's trip. Ali's new job. Michele's elk meal. How "gamey" we would be if eaten. The effect of peers and siblings on healthy food choices. Boys are more affected by their peers than girls. The overall negative effect. The effect of alternative nostril breathing on CR and strength of shift workers. Acute improvement of BP. Acute improvement of grip strength. The attenuating effect of circadian rhythm disruption. The relationship of emotion regulation and mental health difficulties on health behavior during the 2020 lockdown. What is emotional reappraisal? What is emotion suppression? What factors were associated with worsening health during the lockdown? What factors were associated with maintained health during the lockdown? And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Recover Week episode, we talk about the training and activity implications of the menstrual cycle across the lifespan. Enjoy!
Topics covered. Alex's hosting abilities. Michele's job security and hunting trip. Description of the menstrual cycle stages. The difference of the menstrual cycle over the lifespan. Period cycle and performance. Impact on performance, itself. Impact on perception of performance. How coaches can support athletes during their cycle. Difference needs during different parts of the cycle. Period cycle and injury risk. Implication on participation and injury. Lifestyle management of your period cycle. Environmental things to help. Indicators that there's a problem. Resources and apps to utilize. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Fuel Week episode, the women of FMR sit down to talk about the fueling for and management of your menstrual cycle. Enjoy!
Topics covered. The ladies discuss their fall activities. The best type of Halloween costume. The importance of hormones. The relationship between your hormones and your menstrual cycle. The ladies share personal stories about their period health. The role of hormones on the menstrual cycle. Consequences of not having a period. The biological phases of the menstrual cycle. Dietary considerations. What do menstrual irregularities look like? How to deal with menstrual irregularities? And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Recover Week episode, we return to our discussion about cognitive distortions: what they are, the names of some of them and examples, and what to do about them. Enjoy!
Topics covered. What are devious licks? What are angelic yields? Reintroduction of cognitive distortions. What is filtering? What is jumping to conclusions (aka, mind-reading)? What is labeling? What is overgeneralization? What is personalization? What are "should" statements? How to address cognitive distortions with these tips: pinpoint the emotion/thought, reframe the circumstances, make a pro/con list, and seek professional help. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Family Week episode, we use three articles to discuss improving performance and wellness. Enjoy!
Topics covered. Alex's leaf-peeping. Ali makes it official that she's staying in Chicago. Michele is getting over being sick. Schedule changes. Alex's hosting debut. The effect of social media on food choices. What sites were the most effective? What changes were seen? How can we use this to our advantage? The effect of different speeds during training in elderly populations. What is slow movement good for? What is fast movement good for? How well do the elderly respond to strength training? The importance of positive youth development is a part of youth sports. What are the benefits of masters-oriented sports? What's the difference between this and the participation trophy trend? Why do we want to encourage sports participation from a health benefits standpoint? And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Move Week episode, we talk about physical stress with the management of and recovery from physical workloads. Enjoy!
Topics covered. Alex is catching up from the busy week. Michele is dealing with being sick. What is physical stress? How does stress contribute to positive change? Examples of stressful conditions. Symptoms of overuse conditions and timelines. Types of overuse injuries: strains, sprains, stress fractures, and stress reactions. Signs and symptoms of these injuries. How to manage these injuries. Diagnosis and screening. How to manage burnout. How to manage hyperspecialization. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Fuel Week episode, we discuss the benefits of relaxation and proper micronutrient/mineral balance on your overall wellness. Enjoy!
Topics covered. Lindsay's enjoyment of the fall weather. Ali's traveling and camping. Michele's apple sauce and meditation. The changing seasons. The benefits of seasonal themes on your calendar. How do mineral levels affect our energy levels? The healing benefits of mineral springs. The historical use of mineral springs. The health benefits of iron. How much do you need? Where can you get it from? The health benefits of iron. How much do you need? Where can you get it from? The health benefits of sulfur. How much do you need? Where can you get it from? Other benefits of recreating outdoors: sunshine (vitD), time away from the grind, benefits of physical activity, benefits of socializing. How we balance tech with nature. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Recover Week episode, we introduce you to cognitive distortions and go through a hand-full in this first of two episodes on the subject. Enjoy!
Topics covered. Alex's good but uneventful week. Michele's catching up from last week. What are cognitive distortions? What could have been the origin of such negative thinking? The importance of working with a mental health professional if you're struggling with cognitive distortions, among other things. We discussed the following types of cognitive distortions: Always being right; Catastrophizing; Discounting the positive; Emotional reasoning; Fallacy of change; Fallacy of control; Fallacy of fairness; Polarization. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Family Week episode, return to "relative energy deficit in sports" (RED-S) syndrome. We expand on our discussion from the last Family week including how you don't have to be an athlete to fall victim to RED-S syndrome. Enjoy!
Topics covered. Alex is a leaf peeper. Ali is weighing her choices about taking a new job. Michele gets vaccinated. The profile of an elite athlete's struggle with energy balance. The importance of discovering being strong is better than being thin. The accessibility of nutrition info and resources. The IOC's consensus statement on RED-S. The health consequences of low energy availability. The performance consequences of low energy availability. Remembering that concentration, balance, and coordination can be signs of low energy availability. How to prevent RED-S. How to treat RED-S. Why is important to know RED-S is a "diagnosis of exclusion." The impact of RED-S on female physique athletes. The negative effects of weight management in female physique athletes. The biological consequences of cutting weight for competition. The risk fatigues of disordered eating and eating disorders in this population. And more.
OIC consensus statement on RED-S article
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Move Week episode, we discuss the hip hinge movement: what it is, its purpose, and how to train it. Enjoy!
Topics covered. Alex's journey in learning a new language. Michele's attempt to stay even-keeled. What is the hip hinge. What exercises is it used in. what is it good for. What functions is it used for. How do we define the hinge. How is it different from the squat. What muscle groups does it work. The differences between the deadlift and the RDL. What is the proper body alignment for it. Tips for improving your deadlift. Tips for improving your RDL. Examples of variations of both. Why should you work single-leg exercises. How to train your movement pattern. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality
Summary. In this Fuel Week episode, we return to our discussion on reality checks and the pitfalls to look out for when pursuing your nutrition-related goals.
Enjoy!
Topics covered. Lindsay's family returns to the school year routine. Ali's management of the hot Chicago summer weather and her job application hell. Michele's preparation for College of Wooster Baseball work. Follow-up comments on meditation. Recap of how folks fall short of their nutrition-related goals. The impact of stress on reaching goals. The body's biological response to stress. Ways to manage stress. How we manage our stress. How your hormones affect your nutrition and vice versa. Tips to improve hormone levels. The impact of sleep on your goals and vice versa. The importance of nutrition tracking. The pitfalls of obsessing over nutrition tracking. The importance of consulting with a professional to develop the right plan. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality
Summary. In this Recover Week episode, we discuss the practice of meditation, how it works, and some of its benefits. Enjoy!
Topics covered. Alex's car health. The progress of one of Michele's athletes. Summary of mental stress. How meeting the demands of your tasks is important. How stress is not bad. Importance of addressing the secondary effects of stress that linger after the event. What is the practice of meditation. How does it work. What are some different kinds of meditation. The difference between transcedental, mindfulness, and guided meditation. Examples for its benefits for college students, working adults, first responders, and chronic pain. We mention some notable meditation apps. We discuss how to go through a brief meditation if you haven't done it before. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality
Summary. In this Family Week episode, we discuss Relative Energy Deficient in Sports (RED-S) Syndrome. We describe what it is, things to understand about it, and use two specific articles to further color the conversation. Enjoy!
Physical health & symptoms of RED-S in fitness athletes
Qualitative exploration of RED-S in endurance athletes
Topics covered. Alex's bad luck with her car continues. Ali's hatred of the heat and her allergies. Michele's bountiful harvest and love of plums. Shout-outs to awesome people on Twitter. What is RED-S syndrome? What is the difference between it and the Female Athlete Triad? Why is this a big deal? Are males affected too? What are the symptoms of RED-S? What are the physiological effects? What are the psychological effects? What's the difference between disordered eating and an eating disorder. What are the back and forth dynamic between mental health and RED-S? The nature of RED-S in fitness athletes. The presentation of RED-S in endurance athletes. The importance of words and phrasing. The difficulty of "recovering" from RED-S. The struggle with diagnosing it. The struggle of managing it if someone doesn't fit into a diagnosis. The struggles of an issue but not being to the point of medical diagnosis (aka, "sub-clinical" presentation). And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality
Summary. In this Move Week episode, we return to the squat movement. We discuss the importance of the four conceptual pillars that are the foundation to how and why you do this movement. Enjoy!
Topics covered. How our weeks are going. Alex learning another language. Michele's experience at Beer Fest. The functional relevance of the squat movement. A review of the importance of your structure to the way you do the movement. The importance of your thoracic and shoulder mobility/strength. How breathing plays a role. How angles affect your performance. How the implement you choose and the way you hold it affects your squat. The effect of your timing and coordination. The training considerations and variables that affect your squat. The importance of your intention in doing the movement. How this exercise is applied to your training over a continuum. We also discuss concepts you can consider if you are training others to do this movement. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality
Summary. In this Fuel Week episode, we talk about things that help you/get in the way of you meeting your nutrition-related goals. Enjoy!
Topics covered. How our weeks are going. How Michele got his ass kicked by one of his athletes during a workout he made for her. The origin of FMR episode titles and finding out the subject matter of each episode. How to deal with the stress of not meeting your goals. Why are you stuck at your current plateau? How realistic is your goal? What's your why? Did you account for the things you can't change, like your genetics? Why focusing on body comp is more important than weight. How to avoid the BMI trap. What are common pitfalls? How does portion control get accidentally lost? Tips to maintain portion control. Importance of calorie density. Tips to consider with calorie density. What is boredom/emotional eating? How to control it and tips. The sneaky effect of liquid calories. The detrimental effect of undereating. How undereating can derail your goals. And more.
Lindsay's article of 35 no-prep foods that are quick, easy, and healthy.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality
Summary. In this Recover Week episode, we introduce the topic of dual-task activities and training. We dive into how you execute and process information and how you can train yourself or your clients to make decisions more successfully or quickly in taxing situations. Enjoy!
Topics covered. Alex's close-call and traffic accident. Michele's story about how quickly things can go back. Michele's busy week. How long have modern humans been around. Other corrections. What is a dual-task activity? How your mind processes information. What components make up a dual-task. Real-life examples of dual tasks. What is dual-process theory? What actions are included in type 1 system and type 2 system of the dual-process theory? What activates the type 1 system? What activates the type 2 system? What role does attentional focus play on these systems? What is the dual-task cost? What is the acute effect of dual-task on physical performance and cognitive decision-making? What is the chronic effect? When are dual-task activities inappropriate? How to execute them in training? How much of it do you need? How can you simulate real-life scenarios? Lots of examples are given for each of these topics. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality
Summary. In this Family Week episode, we use three different research articles as discussion points about optimizing performance and wellness. The topics of the articles were a) the negative impact of amenorrhea in endurance athletes, b) minimum training needed to maintain your endurance or strength base, and c) the effect of single-task versus dual-task balance training on dual-task performance in adolescents. Enjoy!
Topics covered. Alex's new obsession with the tv show "Alone." We play the game "Where in the world is Ali Kiefer this week." Michele talks about his busy schedule. How myopic we can be about the "challenges" of modern-day life. Fuel article. What is amenorrhea? What's the difference between primary and secondary? What effects it has on performance? The importance of recognizing when you're training too much? Move article. How much training do you need to maintain your baseline endurance/strength level? Is intensity or frequency more important? Who could benefit from or be aware of this? Recover article. What is dual-task training/cost? What are the current hypotheses of how dual-task performance works? How are adolescents different than adults? How do they respond to dual-task training? And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality
Summary. In this Move Week episode, we introduce you to the squat exercise. In what will be a multi-episode review, we take a deep dive into its uses and body structures important to the movement itself. Enjoy!
Topics covered. Alex's patience with the New England weather. Michele's vacation so far. The ongoing Ongoing Topic of who invented the Theragun. Why is squatting essential. How is functional for life and relevant for sports. The mentality around the exercise. It's functional relavence. The four essentials of squatting: structure, coordination, strength, and intention. How these following structures play a role: the ankle, shank length, femur length, femoral head (ball) shape, acetabulum (socket) shape, and pelvis height and shape. The use and variety of shoes worn to squat. The role of heel height. The position of your feet and legs during the squat. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality
Summary. In this Fuel Week episode, we talk about fad diets/"bikini body" craze, what's good and bad about them, and what are some better alternatives. Enjoy!
Topics covered. Ali's Montana trip. Michele's stressful week. Mainstream uses of vibration. The current "hot girl summer" craze. The motivation for people to get back into shape. The diet mentality and its shortcomings. Why don't diets work? Why doesn't restriction work? Lack of long-term success with diets. Negative effects and nutrient deficiencies. The importance of focusing on overall health. A deep dive into the Keto diet. A deep dive into the Low Carb/Atkins diet. A deep dive into the Whole 30 diet. A deep dive into the Detox juicing movement. What are better alternatives to these fad diets? And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality
Summary. In this Recover Week episode, we discuss vibration and percussion therapy in the form of vibrating rollers and massage guns. Enjoy!
Topics covered. Alex is going cherry and strawberry picking this week. Michele tries to remember what he did this week. How fascia works. What is self-myofascial release? How vibration therapy works. How is vibration therapy used. The benefits of adding vibration to foam rolling. How much should you do it. How it can improve your performance and wellness. How sensory sensitivity plays a role. How percussion works. Does the intensity of the vibration or percussion matter. What are the benefits of percussion guns. What do we know about the science of percussion guns. How should you use your percussion guns. What positives and negatives should you look out for. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality
Summary. In this Family Week episode, we chat about research articles we each read. We discovered a common theme between our articles: Making changes to your performance and wellness is complicated. We explore this common thread and the articles themselves. Enjoy!
Topics covered. Alex's unremarkable week. Ali's trip to Seattle. Alex and Ali discover the "Gum Wall" in Seattle. Michele's ability to ramble endlessly. External cues and their use for youth athletes. The importance of modifying your cues as an athlete develops. The benefits of using other coaching cues like demonstrations or non-verbal cues. The benefits of external cues. The difference between working one-on-one versus group settings. The effect of vibration therapy for DOMS. The acute effects of vibration on the body. How the "rub it when it hurts" technique and vibration work the same. Things to look out for when using vibration. What benefits does vibration have biologically. Its use as a recovery tool. What personal attributes influence obesity. The role that your gut microorganisms have on obesity. The role of probiotics on your gut flora and obesity. The reasons to improve your gut flora. How to improve your gut flora. The role that healthy gut flora has on your overall health. The connection between your mental health and gut health. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Move Week episode, we chat about the importance and practice of long-term athletic development for youth athletes. Enjoy!
Topics covered. Alex's reunion with her other sister. How OTOA went and our plan for the future. The difference between being fit and healthy. How awesome it is for Ali and Lindsay to nerd out on nutrition. What is long-term athletic development (LTAD)? Why is LTAD important? What does LTAD look like for young kids versus teenagers? How is LTAD non-linear? Why we care about an athlete's global relationship with physical activity. When is specialization okay? Why we don't want you to specialize too soon. How LTAD occurs on a continuum. Why assessment and progression are important for performance and wellness. How we coordinate in-season versus off-season training. What are areas of focus for different age groups (elementary versus middle school versus high school versus college and above)? The importance of self-advocacy for athletes. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Fuel Week episode, we discuss the tips and tricks for staying healthy and on track while enjoying the parties and trips that often happen during the summer. Enjoy!
Topics covered. What we did for Memorial Day weekend. Using the Peleton app. Ali working at Peleton. The Monk Fruit mystery is finally solved. Summer/Special events add up over the course of the summer months. Managing your mindset about eating at events and on the road. The concept of scarcity versus abundance. How to be prepared for these events. Bring your own healthy options. Check out restaurants and their menus before deciding to eat there. Balance your plate with a variety of veggies, protein, and carbs. Limit liquid calories. Decide what you really wanna have. Make smart choices around what you decide to have as a treat. Use the sampling approach but with small portions. Check in with your hunger cues and signals. Find other ways to celebrate. How to practice mindful eating. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Recover Week episode, we introduce the concept of hydrotherapy. Specifically, we talk about the cold version (aka, cryotherapy) and ice tubs that are a commonly used recovery treatment after workouts and competition. Enjoy!
Topics covered. Alex balancing all of her work. Learning to embrace uncertainty. Michele juggling training a bunch of young and new clients at once. The unsolved mystery of monk fruit extract. A follow-up on the ice tubs vs contrast water therapy from last week. What do exercise and physical activity actually do to the body? What is metabolic stress? What is mechanical stress? How does exercise turn into muscle stress and adaptation? How does water immersion affect the stress response? How does cold affect the stress response? How does the combo of both affect stress response? When do you want the stress response? How can you take advantage of ice tubs for recovery? When should you use it? What is it best for? What do not understand about it? And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this family week episode, we discuss new research that informs our work with patients and clients. These are the articles we discussed: Low-calorie diet increases cortisol levels. HIIT improves depression symptoms in healthy women. A review of the effectiveness of ice tubs on recovery in team sports. Enjoy!
Topics covered. Alex's haircut journey and confessions. Ali's experience training a new coworker. Michele's exhaustion from concentrating. The mysterious extract from monk fruit. Is it still recommended to lose about 1 lb a week? What constitutes a good question to submit to FMR? What's the best Dorito flavor? The effect of cutting calories and calorie tracking on your perceived stress and physiological stress levels. The trade-off of being meticulous with your tracking versus the stress of it. The balance of challenging yourself and accepting yourself. The difference between High-Intensity interval workouts and High-Speed interval workouts. The benefit of these workouts on depression and anxiety. Would this work on people with clinical depression? A review of the benefits of cold water immersion (aka, ice tubs) and/or contrast water therapy (aka, intervals of hot tub/ice tub) after training on recovery. Is the effect mental or physical? The role of perceived recovery on actual performance. And more.
Ways to participate in FMR.
Submit questions for FREE or for $1.
Nominate and vote on future topics for $2.
Gain free access to all the content we make (ebooks, recipes, Q&As, etc) for $5.
Have your name/organization mentioned at the end of the show for $10.
Each level includes the perks from the levels below the one you choose.
Listen to the "Introducing FMR 2.0" episode for more details.
Read more and sign-up on the Join tab of our website.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this move week episode, Alex and Michele discuss high-intensity interval training (HIIT). Using HIIT workouts can be a powerful addition to your exercise routine while you're new to exercise and just getting started or as an athlete who wants to optimize your training. We talk about how it works, its value, and some ways to implement it. Enjoy!
We also touch on the brand-new levels that we've added to the FMR platform. Now you can submit questions FOR FREE or for $1/month, which is functionally a donation to our project. Other levels include the following: Voting Level ($2/month; Help decide what topics we'll cover), All-Access Level ($5/month; Get free access to all the content we produce), and Producer Level ($10; Get your name/organization mentioned at the end of the show).
Listen to the "Introducing FMR 2.0" episode for more details. Read more and sign-up on the Join tab of our website.
Topics covered. Alex tells us about the mountain unicycle (muni) athlete that she evaluated. Michele talks about his thoughts on testing his athletes. Alex's favorite Utah National Park. Ongoing topics. Changes we've made to FMR and how you can participate in the show. How is HIIT defined? What are the benefits of HIIT? What do people like about it? What are the metabolic benefits? Ways to program it into your routine. Who is HIIT training appropriate for? How you can implement it? Ways to moderate it for your current fitness level. Ways to utilize it if you're an athlete. Different examples of it for a variety of athletes and individuals. And more.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this episode, we discuss the changes that we are making to the FMR Platform while introducing you to the newest member of the FMR Team, Ali Kiefer
We have added a variety of levels to Fuel. Move. Recover. which provides you with more flexibility with how you interact with the show and support our project. These are levels that we describe in detail during the show.
Question Level (Free or $1). Submit questions for us to answer and discuss on the show. The $1 version is more of a donation to show your financial support for our work.
Voting Level ($2). Help choose what we talk about on the show by offering suggested topics and/or voting on topics offered up by other members at this level and above. We'll have an exclusive election each month to get a new topic. You can offer a topic or "like" other members' suggestions. After a week, the suggestion with the most likes is chosen and put in rotation. Plus, you get the Question Level perks.
All-Access Level ($5). Get access to all the content we produce. From pre-recorded Q&As and presentations to recipes, meal ideas, and ebooks you get free access to everything that we produce. Also, we have a 300 Tier. When more than 300 members are active at this level, we'll host an exclusive Q&A for you each month to ask our experts personalized questions. We plan to have guests come in also so you can hear from a variety of experts across the fields of nutrition, movement, and mental health. Plus, you get the Question Level and Voting Level perks.
Producer Level ($10). Get your name or organization mentioned at the end of the podcast. You will also get exclusive invitations to future events that we do and other perks that we'll announce later. Plus, you get the Question Level, Voting Level, and All-Access Level perks.
To become a member of any level, head on over to our website.
www.advancingathletics.com/join
We finish this brief supplemental episode by getting to know our newest member, Ali Kiefer, a little bit. From her go-to exercise and meal, you'll learn a little about her as she prepares to be a regular guest on the podcast.
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this fuel week episode, Alex, Lindsay, and Michele discuss sugar. How does it work in the body and some of the sugars of how we get it. They talk about how we personally consume it and trends of consumption in society. they also talk about artificial sweeteners, sugar's effect on the body, and ways to improve your use of sugar. Enjoy!
Recommendations & Updates:
Join Lindsay's one-day Spring Reset. Take care of yourself and get some good food from it.
Click here to sign up for Lindsay's one-day Spring Reset in Northeast Ohio
A good book about sugar consumption: Always hungry by David Ludwig
What's the difference between glycemic index and glycemic load? Learn more here.
Email Michele (fuelmoverecover@gmail.com) to sign up your son or daughter/athlete for strength training if you live near Tuscarawas County, Ohio.
Topics covered. Alex getting settled into her new place. Lindsay's race to the end of the semester. Michele updates us on the peach trees. How sugar works in your body. How different types of sugar are used in the body. Why whole foods matter for sugar consumption. What are our favorite types of carbs? What are some of the health impacts of sugar? How can your mood and emotions be tied to your blood sugar? What the deal with artificial sweeteners? Are there any healthier types of artificial sweeteners? What are sound strategies to decrease your sugar consumption? What are sneaky foods that have sugar in them? How can you dilute the sugary foods you like? What are some foods that avoid the blood sugar spike? How does staying fit affect sugar use/needs? At work, are you hungry or just bored? And more.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Recover Week episode, Alex and Michele talk about grit. Grit is a combination of your passion and perseverance. They talk about the importance of being passionate about something you want to achieve. They also talk about the necessity of having the perseverance to overcome the obstacles that arise on your path to achievement. Lastly, they talk about how grit is developed while giving real-life examples. Enjoy!
Topics covered. Nostalgia for the place you live when you move. The NFL Draft. How perception colors our understanding of success. Our ongoing projects. How is grit defined? Who is Angela Duckworth? How was the concept of grit developed? What role does your interest have in grit and success? What role does your practice have in developing grit and being successful? Why is purpose important to being gritty and successful? Why are hope and a positive outlook important parts of being gritty? And more.
Take the Grit Scale to see how gritty you are. Click here
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Family Week episode, Alex, Lindsay, and Michele discuss the meaning and real-life relevance of three different research articles. Lindsay's article is about how food affects your mood. Alex's article is about how shoulder strength is affected by actively engaging your abs. Michele's article is about the effectiveness of a pillow with internal springs for people with chronic neck pain. Enjoy!
Topics covered. Alex is packing up for a move. Lindsay's son is starting soccer. Michele is trying to save this year's peach harvest. What is a spring pillow? What pillows have been shown to be effective for neck pain? The importance of high-quality research. The importance of proper education on managing a condition. The power of the placebo effect. The connection between what you eat and how you feel. How to get started on eating better to feel better. The power of the Mediterranean diet. Importance of access to high-quality food. How do you activate abs when using your shoulder? The importance of using your abs in real life. Some ways to engage your abs inside or outside the gym. The real-life relevance of a study like this. And more.
Click on the link below to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
https://wellevate.me/lindsay-malone
Click here to go to our blog, learn more about us, or become a member.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this Move Week episode, Alex and Michele focused on breathing again and how to apply these concepts to exercise. We discuss how to breath during both aerobic and resistance exercises. We also discuss how breathing works while wearing a mask and some warning signs/red flags to be on the lookout for. Remember to listen to episode 42 for our first discussion on the basics of breathing. Enjoy!
Click here to go to our blog, learn more about us, or become a member.
Topics covered. Alex's dad visiting and his explosion of conversation after months along. Activities on the Uding Farm. Michele's experience treating patients without a mask on. Ongoing tweaks to audio quality. Available products on the Advancing Athletics Shop. Breathing strategies and techniques during physical activities. The purpose of activation exercises. The role and inclusion of breathing into these exercises. The role of breathing during aerobic exercise. The role of breathing during resistance exercise. Some common breathing training techniques. How does wearing a mask affect your exercise capacity. The role of masks outside of the pandemic. What are air-restriction masks used for? The role that altitude has on your breathing. The effectiveness or lack-there-of of masks on mimicking altitude training. Warning signs that your breathing might be a program. What are some "red flags" to be aware of regarding your breathing. And more.
https://wellevate.me/lindsay-malone
Click here to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary. In this #fuelweek episode, Alex, Lindsay, and Michele focus the discussion entirely on poop and bowel regularity. The way that your body deals with and expells the food you eat says so much about your habits and stress levels. Also, did you know that your positioning and intensity also have an effect? We also talk about Lindsay's 5 tips for better regularity, how many poops a day is normal, and how long between eating and pooping is to be expected. Enjoy!
Click here to go to our blog, learn more about us, or become a member.
Topics covered. The steady flow of Alex's work. Lindsay's enjoyment of the nice weather and return of baseball. Michele's work outdoors and patient caseload. Tweaks of our podcast audio to make improvements. FMR is being promoted by the Academy of Nutrition and Dietetics because of our integrative approach. Why Lindsay talks so much about bowel movements (BMs) as a Dietician. How often does Alex talk about it as a physio? What are the benefits of proper and regular BMs? How do infrequent BMs affect your overall health? What is the normal amount of time between eating and pooping (aka, "transit time")? How often should you poop? Why your "normal" potty schedule may not be actually normal. What's the proper position for an easy and successful BM? How stress plays a role in BMs. The role of hydration in BMs. The role of fiber in BMs. The role of gut motility in BMs. How can help regulate your BMs? What can hinder the regulation of BMs? And more.
https://wellevate.me/lindsay-malone
Click here to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary: This #recoverweek episode is centered on mental imagery. We introduce you to what mental imagery is and the principles behind its use. We give examples of how we utilized it in our personal athletic careers and how we utilize it with our clients or patients. Also, we give some ideas about how its use connects to real-life events and tasks. Enjoy!
Click here to go to our blog, learn more about us, or become a member.
Topics covered. Alex's week. Michele's birthday. In-person training with Michele. The definition of mental imagery. The components of mental imagery. The use and ability of it. How to control it. The different components of mental imagery. Pattern breakers. Reversal ability regarding mental imagery. Controlling/changing your arousal state. Introducing the article looking at young athletes and mental imagery. The applicability of mental imagery to real-life. The importance of visualizing success. The use of previous success as an opportunity to visualize it in future events. And more.
https://wellevate.me/lindsay-malone
Click here to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary: This #familyweek episode has the FMR Team discussing more new research. Lindsay brings you an article about fasting and knee arthritis. Alex brings you an article about teaching pelvis floor muscles in breathing for teenage athletes. Michele brings you an article about recovery strategies from acute mental fatigue. Enjoy!
Read Lindsay's article.
Read Alex's article.
Read Michele's article.
Click here to go to our blog, learn more about us, or become a member.
Topics covered. Alex's first ski trip. Lindsay's enjoyment of more daylight. Michele's challenging run. Alex and Michele discuss their snowboarding trip. Lindsay's upcoming program. Our introduction of Ali Kiefer who is the newest member of the FMR Team and Fuel Squad. Alex's article on pelvic floor and improved breathing. The importance of breathing in combination with the pelvic floor. The power of improving simple things like breathing. Michele's article on different recovery strategies after acute mental fatigue. Discussing differences between ego depletion and mental fatigue. The differences between rest and recovery. The difficulties with identifying differences in these settings. Lindsay's article on fasting and knee arthritis. The science between fasting. The benefits of including some fasting in your routine. How to introduce it for the uninitiated. The potential benefits for those with obesity and arthritis. And more.
https://wellevate.me/lindsay-malone
Click here to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
You can follow us on social media here:
Alex on Twitter (@alex_uding)
Ali on Instagram (@fullbelly.full.life)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsay.malone.rdn)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover) or Instagram (@fuelmoverecover). Please, subscribe/rate/review the podcast wherever you listen, subscribe to our youtube channel, and share our stuff on your social media pages.
Thanks to those who support us in making this a reality.
Summary: This #moveweek episode covers the muscles, mechanics, and styles of breathing. We discuss the concept of "bracing" and where that goes awry. We also discuss the functionality of the abdominals and how breathing can complement mastering the use of your abdominals. Enjoy!
Click here to read Alex's post on the topic and try out four breathing exercises.
For further info on the topic, click here to read Alex's article on the core and listen to episode 6: Fasting & pelvic floors are endorsed by us.
Click here to go to our blog, learn more about us, or become a member.
Topics covered. Alex's busy schedule. Michele drowning in data. Your inhale muscles and exhale muscles. How pressure works for breathing. How your canister creates pressure to help you breathe. How to properly brace your abdomen. What muscles do you use when you breathe. What issues occur with improper pressure regulation. How moving around tells us about your breathing. Ways you hold your breath to brace. How your habits and activities affect your breathing. And more.https://wellevate.me/lindsay-malone Click here to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast, or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department
Thanks to those who support us in making this a reality.
Summary: This #fuelweek episode covers the common threads between people who live to 100 years old. These groups of centenarians (clustered around the world became known as "Blue Zones" ) have common threads called the "Power 9." We discuss this and how incorporating some of them can help you thrive. Read more about Blue Zone Power 9 here. Take the longevity quiz here. Watch the TED Talk here. Enjoy!
Click here to go to our blog, learn more about us, or become a member.
Topics covered. The New England weather. Lindsay's house repairs, which explains the banging you hear in the episode. Michele's sleep burrito. New FMR Areas of Focus. What are Blue Zones? How did the concept originate? The dreaminess of Zac Efron (and his Netflix series). What are the Power 9 [concepts that connect people in the Blue Zones). The power of a sense of purpose in your life. Avoiding convenience in discuss making. Eating mostly whole plant foods. Not eating until your stuff. Don't clean your plate just to clean your plate. Eating during meals rather than just eating to eat. The role of alcohol in living a long life. Balance eating with physical activity. The stereotypes we have about the people who should and do exercises. The stereotypes about what constituents eating. And more.https://wellevate.me/lindsay-malone Click here to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast, or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department
Thanks to those who support us in making this a reality.
Summary: This #recoverweek episode is the second half of our discussion on clinical guidelines for low back pain. Specifically, we discuss chronic low back pain. Click here to read the American College of Physicians Guidelines in their entirety. Click here to read our blog post on it. Listen to episode 31 to hear our discussion on acute/sub-acute low back pain. Enjoy!
Click here to go to our blog, learn more about us, or become a member.
Topics covered. The changing seasons. Michele putting his foot in his mouth with one of his athletes. What has been shown to be effective for the treatment of chronic low back pain? What nonpharmacological treatments have been attempted (in research studies). What pharmacological treatments have been attempted? The benefit of mindfulness-based stress reduction. The application of this approach to issues other than back pain. The shift away from a expert-novice-based approach in healthcare. The benefits of a multidisciplinary approach to rehabilitation for low back pain. The importance of appreciating that rehab is a journey. The acceptance that treatment contributes to improvement instead of being a cure. The role of opioids in the treatment of low back pain. And more.https://wellevate.me/lindsay-malone Click here to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast, or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department
Thanks to those who support us in making this a reality.
Summary: This #familyweek episode is a New Research topic where the FMR Team describes and discusses three new research articles: One related to nutrition, one related to movement, and one related to stress management. The specific topics were phytonutrients in grass-fed animal protein, energy deficiency in dancers, and the gender-specific effect of sleep deprivation on agility. Enjoy! (Click the links to read each article).
Click here to go to our blog, learn more about us, or become a member.
Recommendations: Alexandre Family Farm. Localharvest.org. for finding local CSA (community-supported agriculture) that offer subscriptions for monthly variety bags of local meat and produce.
Topics covered. Alex's skunk story. Lindsay's skunk story. Michele's skunk story. The presence of phytonutrients from nature plants in grass-fed meat. The boost in phytonutrients when you eat these sources of animals. The cost-effectiveness of eating grass-fed meat which can replace supplements. The prevalence of energy deficiency in female and male dancers. Most subjects didn't even know about energy deficiency. Males were just as lacking to be impaired. The importance of educating our athletes and destigmatizing these conversations. The effect of sleep deprivation on agility. The effect of time-of-day on agility. Females are more resistant to the effects of sleep deprivation. One night of proper "recovery sleep" can resolve the effects of sleep deprivation.
And more.https://wellevate.me/lindsay-malone Click here to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast, or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department
Thanks to those who support us in making this a reality.
Summary: For this #moveweek episode, we discuss the different types of muscle contractions. We describe them and provide tips about how to utilize them to meet your goals.
Click here to go to our blog, learn more about us, or become a member.
Topics covered. Alex's fall. Michele's TikTok potential. What are the different types of muscle contraction? How are they applicable when looking at isolated versus functional movements? What is the application of eccentric movements? What is the application of concentric movements? What is the application of isometric movements? Which one emphasizes power? Which one emphasizes control? And more.https://wellevate.me/lindsay-malone Click here to get 20% off your purchase of supplements the at Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast, or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department
Enjoy you to everyone who supports us in making this a reality.
Summary: For this #fuelweek the topic is fasting. From its historical roots to different implementations of it, we talk about different versions and the benefits of it.
Topics covered. Music we listened to in high school and college. How our week's are going. Lindsay's Thailand elephant story. The history of fasting and the therapeutic use. Reasons for fasting: physical and mental benefits. Social aspects of it. Types of fasting: intermittent, time-restricted eating, and gentle. What breaks a fast? How do you start? Who is it safe for? And more. Referrals and Recommendations: Fasting references Lindsay's offered during the episode.
Dr. Dale Bredesen (fasting and chemical-induced Alzheimer's Disease)
Dr. Jason Fung (foods that mimic fasting effects)
Dr. Valter Longo (fasting and longevity)
https://wellevate.me/lindsay-malone Click here to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast, or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department
Enjoy you to everyone who supports us in making this a reality.
Summary: For #recoverweek, we discuss heart rate variability. We explain what it is, how you can utilize it, and things to be aware of about it. Enjoy!
Click here to read the FMR post that accompanies this episode.
Referrals and Recommendations: From FMR episode 34, If you live near Worcester, MA, go to PR Running (Westboro) for great service and selection. Tell them Momentum PT (Milford) sent you and you'll get a 15% discount. If you live near Canton, OH, go to Second Sole (Canton) for great service and selection. Tell them Michlele Ionno sent you for a 15% discount.
Click here to take the Ardell Wellness Stress Test.
Ongoing projects or alerts: To reach us, message Michele on social media (see below) or e-mail Advancing Athletics (admin@advancingathletics.com).
Topics covered. Getting back into the swing of things with work. Digging ourselves out of snow. What is Heart Rate Variability (HRV)? How we calculate HRV. The usefulness of tracking sleep with wearables. What is HRV good for. What can HRV do for your performance? How HRV plays a role in your wellness. How companies are utilizing it. How is it beneficial for athletes? How you can utilize other information as a proxy for recovery. What activities have an impact on your recovery and restfulness? And more.https://wellevate.me/lindsay-malone Click here to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast, or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department
Enjoy you to everyone who supports us in making this a reality.
Summary: In this #familyweek episode, We discuss 9 tips from us on how to achieve your weight-related goals. Enjoy!
Referrals and Recommendations: Click here to seeLindsay's recommendation of a Mindful Food Journal.From FMR episode 34, If you live near Worcester, MA, go to PR Running (Westboro) for great service and selection. Tell them Momentum PT (Milford) sent you and you'll get a 15% discount. If you live near Canton, OH, go to Second Sole (Canton) for great service and selection. Tell them Michlele Ionno sent you for a 15% discount.
Ongoing projects or alerts: To reach us, message Michele on social media (see below) or e-mail Advancing Athletics (admin@advancingathletics.com).
Topics covered. Dealing with frustration at work. The pleasures of working from home. The all-too-common issues that pregnant and post-partum moms face. You should get better sleep because it affects your body regulation. You should be consistent because real change takes time to obtain. Make a goal and write it down or tell someone. Why tracking your progress is so important. Why challenging your abilities in some way is essential. Why it's important to get more sleep. Why you should have high standards for your food. Why (usually) working out isn't enough by itself. Why it's important to "live to fight another day." And more.https://wellevate.me/lindsay-malone Click here to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast, or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department
Enjoy you to everyone who supports us in making this a reality.
Summary: In this #moveweek episode, Alex and Michele discuss Alex's post on running shoes. They talk about the anatomy of a shoe, things to avoid, and things to pursue. See below for more details. Enjoy!
Referrals and Recommendations: If you live near Worcester, MA, go to PR Running (Westboro) for great service and selection. Tell them Momentum PT (Milford) sent you and you'll get a 15% discount. If you live near Canton, OH, go to Second Sole (Canton) for great service and selection. Tell them Michlele Ionno sent you for a 15% discount.
Ongoing projects or alerts: To reach us, message Michele on social media (see below) or e-mail Advancing Athletics (admin@advancingathletics.com).
Topics covered. The mesmerizing effect of holding an infant. Quarantine life. Our obsession with running shoes. Changes in foot care during the pandemic. What is the saddle of the shoe of what's it's function? What is the toe box of a shoe and it's function? Ideas about the heel-to-toe drop and things to be mindful of. Common pitfalls when shoe shopping. Why you shouldn't have brand loyalty. Factors that can affect your shoe size. Your shoe size can change! You must move around some when you're buying your shoes. Make sure you get measured. Things that you should pursue when buying a shoe. Go to a specialty store. Make sure they'll let you try it out. Actually try it out: Move around in it. Make the test realistic to what you'll be using the shoe for. When to replace the shoes? Ways to stretch your money and the life of the shoe. Don't assume you always need the same kind of shoe. Your strength, flexibility, motor control, swelling can all change (permanently or temporarily). And more.https://wellevate.me/lindsay-malone Click here to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast, or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department
Enjoy you to everyone who supports us in making this a reality.
Summary: In this #fuelweek episode, the whole gang is together to discuss Lindsay's article. This week's fuel post is about the #1 strategy for the success of your new year's goals! Enjoy!
Ongoing projects or alerts: To reach us, message Michele on social media (see below) or e-mail Advancing Athletics (admin@advancingathletics.com).
Topics covered. The Cleveland Browns won a playoff game!? Crazy stories surrounding the game. What is Lindsay's number one tip? What is the origin of it? How much is enough? How many people struggle with it. What kind of investment is needed? How to organize around your schedule or pantry. What do you need to buy and what do you have going on this week? How can you make planning more tolerable? Ideas from the gang about how we combine food prep and multitasking or fun. Lindsay's top no-prep health foods. Tips for eating healthy on the road. And more.https://wellevate.me/lindsay-malone Click here to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department
Enjoy you to everyone who supports us in making this a reality.
Summary: In this #familyweek episode, Alex, Lindsay, and Michele are back together again to give you tips about thriving in the new year. Even if you don't have an obvious/stated goal for 2021, no worries. We discuss a variety of ways you can improve your performance and wellness. Enjoy!
Ongoing projects or alerts: To reach us, message Michele on social media (see below) or e-mail Advancing Athletics (admin@advancingathletics.com).
Topics covered. Lindsay's unexpected Christmas gift from mother nature. The Cleveland Browns in the playoffs. Fun or interesting New Year's resolutions and goals. our personal goals for 2021. Tips for the new year included: Eating mostly whole foods (single ingredient). Defining what a healthy 2021 looks like to you. Add a routine to your evening tv binging. Make half of your plate for lunch and dinner veggies. Make time work for you (improve your efficiency and productivity). Immediately before bed, finish your day without screentime. Eat less sugar. Just go for it (act on your plans/goals). Start breathing. And more.https://wellevate.me/lindsay-malone Click here to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department
Enjoy you to everyone who supports us in making this a reality.
Summary: In this #recoverweek episode, we discuss the article by our Recover Lead, Michele Ionno, DPT, that he posted about treatment of acute low back pain. With Lindsay away, Alex and Michele decide what the recommendations mean and what to do with them. Please, enjoy this New Year's Day 2021 edition of our show!
Ongoing projects or alerts: Click here to sign up for Lindsay's Nutrition and Wellness Program. Admission is ENDS on January 4, 2021.
We are giving away a free membership to any Veteran through 31 December 2020. If you or someone you know is a veteran and would like a membership, all you have to do is ask. To reach us, message Michele on social media (see below) or e-mail Advancing Athletics (admin@advancingathletics.com).
Topics covered. End of the year plans. Lindsay being "off on assignment." Introduction and definition of acute low back pain (LBP). Symptoms and the natural history (aka, typical course) of acute LBP. How evidence is defined and categorized. Pharmacological treatment of acute LBP. Nonpharmacological treatment of acute LBP. The utilization of these recommendations. The potential benefits of individualization. The importance of patient ownership of selected treatment. And more.https://wellevate.me/lindsay-malone Click here to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department
Enjoy you to everyone who supports us in making this a reality.
Summary: In this #moveweek episode, we discuss the article by our Move Lead, Alex Uding, DPT, that she posted about activation exercises. Her post provides guidelines on the science behind and the purpose of these movements. We cover a variety of other topics and, as always, incorporate out members' questions, comments, concerns, thoughts, and ideas. Enjoy!
Ongoing projects or alerts: Click here to sign up for Lindsay's Nutrition and Wellness Program. Admission is ENDS on January 4, 2021.
We are giving away a free membership to any Veteran through 31 December 2020. If you or someone you know is a veteran and would like a membership, all you have to do is ask. To reach us, message Michele on social media (see below) or e-mail Advancing Athletics (admin@advancingathletics.com).
Topics covered. Alex's triumphant return. The triumphant return of adult beverages. Lindsay's run-in with the law. Ongoing programs and projects. Why activation exercises help us. How to time your fueling with your activation exercises as a part of your warm-up. How they help with strength and recruitment imbalances. How to improve coordination and strength gains. How you can impact mobility and flexibility. The impact on injury risk. When spend some time on recommendations: Equipment recommendations for activation exercises. Importance of the duration. General volume (eg, sets and reps). Variety of movements. Recommendations Importance of being mindful and purposeful. Encouragement of asking for help. Video guidance and recommendations. And more.https://wellevate.me/lindsay-malone Click here to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience guide her recommendations.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department
Enjoy you to everyone who supports us in making this a reality.
Summary: In this #fuelweek episode, we review Lindsay's post about fueling for improved immune function. What is your immune system? What micronutrients are best to boost your immune system? What foods and how much should you eat? Learn by listening to the episode. Enjoy!
Ongoing projects or alerts: Click here to sign up for Lindsay's Nutrition and Wellness Program. Admission is ENDS on January 4, 2021.
We are giving away a free membership to any Veteran through 31 December 2020. If you or someone you know is a veteran and would like a membership, all you have to do is ask. To reach us, message Michele on social media (see below) or e-mail Advancing Athletics (admin@advancingathletics.com).
Topics covered. The weather. Alex's absence from the episode. Snowstorms. Ongoing programs and projects. Introduction to how your immune system works. Importance of your gut health and your immune system function. How to judge if your immune system is functioning well. Monitoring your poop. Eating for immunity. The negative impact of sugar on your immune system. Benefits of, importance of, and amounts of fiber and protein. Importance of zinc and how to get it if you don't like oysters. Recommendations for a multivitamin. Importance of sleep and stress management during cold and flu season (and of course a global pandemic). And more.https://wellevate.me/lindsay-malone Click here to get 20% off your purchase of supplements that Lindsay recommends in the show. It is important for us to disclose that Lindsay does get a small percentage from each sale made through this link. Lindsay's recommendations are independent of Wellevate, which is only a place to buy products. Wellevate does not influence her recommendations in any way. Only science, research, and clinical experience dictate her recommendations.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department
Enjoy you to everyone who supports us in making this a reality.
Summary: In this #familyweek episode, we discuss some gift ideas from our Team Leaders who tell you both specific and general ideas for things that might make good gifts. Our gift guide includes things that are free so that you can feel good about what you're giving no matter your financial status. We also incorporate our members' questions/comments as usual and open up about the challenges of the pandemic while finding things to be thankful for. Enjoy!
Ongoing projects or alerts: Click here to sign up for Lindsay's Nutrition and Wellness Program. Admission is rolling through 31 December 2020. Another group will be starting on Jan 4th so you can sign up for that one as well.
We are giving away a free membership to any Veteran through 31 December 2020. If you or someone you know is a veteran and would like a membership, all you have to do is ask. To reach us, message Michele on social media (see below) or e-mail Advancing Athletics (admin@advancingathletics.com).
Topics covered. How our weeks are going. Alex's ongoing program for PT ConEd. Lindsay's individual prep for the year. Michele's struggle with the challenges of working during the pandemic. A great meal planning/prep service and their affordability. Fitness trackers and how they are best used. A gifted massage or foam roller. Equipment for making homemade pasta. A puzzle photo and the benefits of puzzle making. The benefit of giving experiences, which can be anticipated and planned for. A nice set of sheets or a cooling pad. A museum/zoo membership or daily meditation books. The power of a library card. A resistance band set and their versatility. Ideas for gifts for parents who don't use a gym membership. How do support people getting healthy but doing it successfully. How acts of service can be gifts too. And more.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department
A special thanks goes out to Dr. Jack Lesyk, Ph.D., who you can follow on Twitter here. You can also learn about his practice, experience, and framework of the 9 mental skills here.
Summary: In this #recoverweek episode, we discuss Michele's conversation with Performance/Sport Psychologist, Dr. Jack Lesyk, Ph.D. He introduces the field of performance/sport psych to the FMR family. We hope you enjoy this first outside collaboration and we'd like to hear your thoughts on how it went. We might add more collaborations like this in the future! Enjoy!
Ongoing projects or alerts: Click here to sign up for Lindsay's Nutrition and Wellness Program. Admission is rolling through 31 December 2020.
We are giving away a free membership to any Veteran through 31 December 2020. If you or someone you know is a veteran and would like a membership, all you have to do is ask. To reach us, message Michele on social media (see below) or e-mail Advancing Athletics (admin@advancingathletics.com).
Topics covered. Our holiday enthusiasm. Ongoing programs: Fit mom method. Free memberships for Veterans. Impressions of Dr. Lesyk's introduction to sport psych. Most common mental skills of which athletes struggle to master. Performance-related anxiety. Coping with failure during competition. Emotional regulation. How do advise your employees to use their emotions as a positive rather than an impedance. Concentration during performance/competition. The life lessons that sport and competition can teach us. And more.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department
Summary: In this #moveweek episode, we revisit Alex's post about "getting back on track." You can read and watch the post here. Specifically, we talk about the second half of her video post, which you can follow along on our website or our Youtube channel. Enjoy!
Ongoing projects or alerts: Click here to sign up for Lindsay's Nutrition and Wellness Program. Admission is rolling through 31 December 2020.
We are giving away a free membership to any Veteran through 31 December 2020. If you or someone you know is a veteran and would like a membership, all you have to do is ask. To reach us, message Michele on social media (see below) or e-mail Advancing Athletics (admin@advancingathletics.com).
Topics covered. Michele's cold-medicine-induced hallucinations. Plans for Thanksgiving. Countdown to the Winter Solstice. Building accountability. Making a schedule for your fitness or rehabilitation goals. Explore different types and kinds of exercise. Ideas for connecting with your loved ones. Healthy ways to encourage your loved ones. How and why to celebrate the success that you're achieving. How to evaluate and adjust to build on your success and overcome present obstacles. And more.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
Summary: In this #fuelweek episode, we discuss the latest article by our Fuel Lead, Lindsay Malone. Her post and our discussion centered on healthy alternatives to Thanksgiving meals. Whether you're looking to get on track FINALLY this holiday season or want to maintain your momentum through the holidays, this is a good starting point. As always, we incorporate a few questions from members into the show. Enjoy!
Ongoing projects or alerts: Click here to sign up for Lindsay's Nutrition and Wellness Program. Admission is rolling through New Year's Day 2021.
Email Michele (recover@advancingathletics.com) to learn more about the Strength and Conditioning programs that we have for baseball or female athletes. We are starting 6
Click here to view the Advancing Athletics Shop, including the brand-new Rehab Membership card for Open Access Physical Therapy!
Topics covered. Review of the FMR content schedule. Ongoing topics. Schedule change for next week (episode 26). Pitfalls of applying black-and-white rules to nutrition. Ideas for making healthy choices the default choices. How to make healthy choices the easy choice. Recommendations for making deep frying a turkey. Healthy alternative recipes. Ideas for someone who's alone to eat a healthy Thanksgiving meal. Ideas for enjoying non-food activities (indoor or outdoor). Recommendations for creating a holiday season that doesn't require a restart on January 1st. And more.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
Summary: In this #familyweek episode, we offer up fuel, move, and recover tips on how to thrive through the Thanksgiving holiday. Thanksgiving 2020 will be challenging for a lot of reasons but there are still plenty of positives, reasons to be grateful, and goals to accomplish. Each of the FMR Leads offers up three tips to make the most out of the holiday. We also incorporate a few member questions and, as always, have fun along the way.
Ongoing projects or alerts: Click here to sign up for Lindsay's Nutrition and Wellness Program. Admission is rolling through New Year's Day 2021.
Email Michele (recover@advancingathletics.com) to learn more about the Strength and Conditioning programs that we have for baseball or female athletes. The programs start on 16 November 2020 and admission is not rolling.
Click here to view the Advancing Athletics Shop, including the brand-new Rehab Membership card for Open Access Physical Therapy!
Topics covered. Favorite Thanksgiving dish. Programs currently offered. Our exercise-related holiday traditions. The benefits of physical activity on digestion. Ideas for creating an "activity tradition." Ideas for indoor physical activities that fit into the holiday. Traditional foods to avoid or healthy ways to make use of leftovers. Creating a healthy culture around Thanksgiving. The use of "micro-workouts" during the holidays. Catching up on sleep. Balancing healthy foods with your favorite, nonhealthy foods. Framing Thanksgiving as "just one day on the calendar" so you maintain your routine. The power of expressing gratitude for what you do have or are happy about. And more.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
In this #recoverweek episode, the FMR Team discusses the post by Recover Lead, Dr. Michele Ionno, DPT. His post provided videos about sleep position and all things involved in getting better sleep. We hope you enjoy the episode and that you benefit from the information. If you would like to get your own questions answers on the next show, all you have to do is sign up and become a member.
Click here to sign up for Lindsay's Nutrition and Wellness Program. Admission is rolling through New Year's Day 2021.
Email Michele (recover@advancingathletics.com) to learn more about the Strength and Conditioning programs that we have for baseball or female athletes. The programs start on 16 November 2020 and admission is not rolling.
Click here to view the Advancing Athletics Shop, including the brand-new Rehab Membership card for Open Access Physical Therapy!
Topics covered: How our weeks are going. Preferred sleeping positions. Importance of addressing undiagnosed sleep disorders. Discussion about the types of issues that could bother your sleep. What's the best sleeping position? Sleeping environment and equipment. A morning routine to help with stiffness. The use of melatonin, CBD oil, and comfort foods to help with sleep. Modifications and accommodations for side-sleeping. Regulating sleep temperature. Sleep materials. Sleep positions for your arm and shoulder. Getting into proper alignment. Making sure you are supported while trying to rest. And more!
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
Welcome to the FMR #moveweek where we discuss the Move post of the week. This week, our Move Lead, Dr. Alex Uding, DPT, provided you with tips about how to get back on track. We discuss the first half of Alex's list while incorporating questions from our audience. There are tips to better understand why you get off track and how to regain the life that you want.
Click here to sign up for Lindsay's Nutrition and Wellness Program. Admission is rolling through New Year's Day 2021.
Email Michele (recover@advancingathletics.com) to learn more about the Strength and Conditioning programs that we have for baseball or female athletes. The programs start on 16 November 2020 and admission is not rolling.
Click here to view the Advancing Athletics Shop, including the brand-new Rehab Membership card for Open Access Physical Therapy!
Topics covered: Our lineup of products. Daylight savings. How our weeks are going. Halloween costumes. Hair health. Getting out of a rut. Establishing healthy routines of exercise and fuelling when anticipating pregnancy. Setting simple goals. Exercising while injured. Making progress while injured. Being cautious when making comparisons. How our individual needs are different. How to be successful with less. How to balance your fitness goals while other life obligations/goals. Squeezing in more physical activity when crunched for time and at home. And more!You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
In this Fuel Week episode, we talk about applying the 80/20 rule to be successful during the holidays while either allowing or planning for some of the delicacies that are staples of the holiday seasons. We use the holiday seasons as a convenient test for balancing your nutritional goals and self-rewards.
Click here to sign up for Lindsay's Nutrition and Wellness Program. Admission is rolling through New Year's Day 2021.
Email Michele (recover@advancingathletics.com) to learn more about the Strength and Conditioning programs that we have for baseball or female athletes. The programs start on 16 November 2020 and admission is not rolling.
Click here to view the Advancing Athletics Shop, including the brand-new Rehab Membership card for Open Access Physical Therapy!
Topics covered: Programs you can join. New recipes resource we will start offering. Strategic application of the 80/20 rule for nutrition. How to track calories of homemade foods. Our disconnect from real food. Finding the balance between what you eat and how much. Our experience applying the 80/20 rule at home. Limit what food comes into your house. Be purposeful in where you place food around the house. Give or throw away what you don’t want or shouldn’t eat. Using the “Switch Witch” to minimize what your children eat at Halloween. How to make your 80% strong. Absolutes aren’t needed for successful lifestyle choices. The necessity, or not, of abstaining from certain foods during the holiday. Being disciplined while giving yourself grace for your mistakes. And more!
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
Welcome to FMR #Familyweek where we do a special topic. This week is the first Strong Season Series: The Fall where talked about staying sharp despite the good (upcoming holidays) or bad (shortening daylight) changes that are coming.
Click here to sign up for Lindsay's Nutrition and Wellness Program.
Click here to view the Advancing Athletics Shop, including the brand-new Rehab Membership card for Open Access Physical Therapy!
Topics covered: New projects we are undertaking. Things to focus on for the fall. How to approach the holidays. Healthy cold-weather foods. Sticking with a routine. Proper post-workout fuelling. Building your foundation for the new year. Planning out your calendars for training to meet goals. Master outdoor cold-weather exercise. Home/Equipment-less prep for the Army Combat Fitness Test. Address stress that has surfaced. Utilize less light to catch up on sleep. Set goals. Staying energized during the shortening daylight hours. And more!
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
In this FMR #recoverweek episode, we talk about Michele's article on foam rolling as an active recovery technique! Recover Week is when we write an article and record a podcast about all things related to stress management. The specific topic is chosen by our Recover Lead, Michele. As always, we incorporating questions and comments from the members of our audience who have active memberships to Fuel. Move. Recover.
Click here to sign up for Lindsay's Nutrition and Wellness Program.
Click here to view the Advancing Athletics Shop, including the brand-new Rehab Membership card for Open Access Physical Therapy!
Topics covered: Compression tights. Chef Boyardee. New projects we are launching. The scientific basis of foam rolling. The general does and donts of foam rolling. The best muscles to foam roll. Warning signs for what body parts to avoid. The desensitization of skin and sub-dermal structures. The modification of neuromuscular activation and patterns. Release of trigger points. The importance of being movement-focused complemented by soft tissue work like foam rolling. The benefits of compression and its application. And more!
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
In this FMR #moveweek episode, we talk about Alex's article on energy systems and now to train them! Of course, we incorporate the questions and thoughts of our members on the topic.
Our storefront is live! Our short e-book available for $40 before the member-discount! We also have 1-on-1 consults with our Dietitian or Physical Therapist that you can purchase too. Membership costs only $9.99/month or $100/year, which allows you to participate in the show and get members-only access to videos, discounts, and more.
Topics covered: Topics covered: Playoffs baseball. Hunting for jerseys. Our available energy systems. Crossover of the energy systems. The [ATP-PC] short-duration/max-effort system. Fuel for the ATP-PC system. The [Glycolytic] medium-duration/medium-intensity system. Fuel for the glycolytic system. How to properly fuel for hiking. The muscle burn that accompanies this system. The [aerobic] long-duration/low-intensity system and its fuel. How to build strength for endurance runners. Description of what is your aerobic base and how best to build it. And more!
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
In this FMR #fuelweek episode, we talk about ways to improve your immune system.
Our storefront is live! Our short e-book available for $40 before your member-discount! We also have 1-on-1 consults with our Dietitian or Physical Therapist that you can purchase too.
Topics covered: Dinosaur National Monument. Brief introduction to your immune system. Importance of quality sleep. Undiagnosed sleep disorders. Relationship between sleep and some heart issues. Sneaky places that sugar hangs out. Our approach and tips for meal prep. How to get a variety of colors into your diet. Tips for quick and healthy breakfast items. Ways to boost your immune system when you’re starting to feel sick. Apps and websites for tracking your recipes and intake. And more!
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
In this FMR #familyweek episode, we respond to our members' questions in this mailbag-eccentric episode!
Our storefront is live! We have a special offer! Our short e-book is discounted to $5 until the end of Monday, September 21st! We also have 1-on-1 consults with our Dietitian or Physical Therapist that you can purchase too.
Topics covered: Can you get too much sleep. Myths related to fuel, movement, and recovery. Does drinking coffee break your fast? Is coffee a diuretic. Is coffee healthy? Relationship between coffee and cabs. Load management in return to sport. Dopamine and recovery. And more!
Beverages this week: La Croix
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
In this FMR #recoverweek episode, we discuss the latest topic of the week and respond to our members' questions and thoughts on the matter!
Our storefront is live! We have a special offer! Our short e-book is discounted to $5 until the end of Monday, September 21st! We also have 1-on-1 consults with our Dietitian or Physical Therapist that you can purchase too.
Topics covered: The importance of multidisciplinary collaboration. The benefits of addressing your mental health and improving your mental skills. Emotional intelligence and emotional literacy. Antifragility and growth mindset. How a growth mindset and your word choice influences motivation. Cognitive performance enhancement. The importance of incorporating thinking into movement training. The necessity of challenging your thinking while performing sport-related activities. The importance of being "ready" for behavior change. Dealing with short-term success during long-term goals. How to control your focus to ensure success. And more!
Become a member so you can submit questions for us to discuss on the show for as little as $9.99/month or $100/year. This is one of the many perks that you have access to as a member. If interested we'd love to have you, click here.
Beverages this week: Thirsty Dog Brewery
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Feal Good Foundation, Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
In this FMR #moveweek episode, we discuss the latest topic of the week and respond to our members' questions and thoughts on the matter!
Our storefront is live! We have a special offer! Our short e-book is discounted to $5 for the next two weeks! We also have 1-on-1 consults that you can purchase too.
Topics covered: High school jobs. Childhood stories and cartoons. Training the healthy limb to work the injured limb. Opportunities for growth while injured. How getting injured allows you to expose and correct bad habits that affect performance and wellness. Metaphorical and literal cross-training. The benefits of training different energy systems. Modifying your activities. How to modify your routine when injured. How to work an injured area. Building back up. The mental side of pain. A call-to-action for improving chronic issues and pain. And more!
Become a member so you can submit questions for us to discuss on the show for as little as $9.99/month. This is one of the many perks that you have access to as a member. If interested we'd love to have you, click here.
Beverages this week: Royal Docks
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
In this FMR #fuelweek episode, we discuss the latest topic of the week and respond to our members' questions and thoughts on the matter!
Topics covered: the launch of our Storefront. Why coffee makes you poop. The FMR Team's individual injury history. The most common nutrition mistakes when injured. Trusting your intuition about how your body feels. Importance of hydration. Changes in metabolic rate when injured. Use of Omega-3s. Importance of nutrition when taking pain meds. Hot tips for shakes and shake recipes. Viewing nutrition and fueling as self-care. And more!
Become a member so you can submit questions for us to discuss on the show for as little as $9.99/month. This is one of the many perks that you have access to as a member. If interested we'd love to have you, click here.
Beverages this week: Brew Dog and Rhinegeist
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
In this FMR #familyweek episode, we discuss the topic of the week, Coffee!, and respond to our members' questions and thoughts on the matter.
Topics covered: Marketing gimmicks for sneakers. Sleep tracking wearables. Addictive properties of caffeine. Health aspects of different coffees. How to deal with caffeine sensitivity. The effects of coffee on your bladder. The negative effects of the "Just-In-Case" pee. Best kinds of decaffeinated coffee (Swiss Water technique versus Chemical technique). Are Energy Drinks any good for you and what alternatives are there? And more!
Become a member so you can submit questions for us to discuss on the show for as little as $9.99/month. This is one of the many perks that you have access to as a member. If interested we'd love to have you, click here.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
In this episode, we review the latest #recoverweek article and discuss our members' questions and thoughts on the matter.
Topics covered: Plant-based diets for athletes and adolescents. Searching for ways to improve. The Goldilock Zone of naps. How long to nap. Recommendations on frequencies. Benefits of napping. Measuring recovery via sleep quality. Wearables for better sleep. Better decision-making to get consistent sleep. Being disciplined with your schedule. Coaching college athletes and good team alliance. Managing nutrition and sleep while traveling. Managing disappointment from competition while having limited health and wellness options. And more!
Become a member so you can submit questions for us to discuss on the show for as little as $9.99/month. This is one of the many perks that you have access to as a member. If interested we'd love to have you, click here.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
In this episode, we review the #moveweek article from Move Lead, Alex, while answering questions from the audience.
Topics covered: Effects of zinc on sleep. Too much micronutrient supplementation. Genetic contributions to abdominal definition. Volume (sets and reps) of ab work. Function of transverse abdominis (TA). Screening athletes with back pain or poor functioning of the TA. Function of internal and external obliques. How to train rotational athletes and which exercises to select. Function of rectus abdominis. Exercising with a history of back pain. Balancing fitness goals with alcohol consumption. How to program abs workouts into your weekly routine. Order of operations for programming abdominal exercises. And more!
Become a member so you can submit questions for us to discuss on the show for as little as $9.99/month. This is one of the many perks that you have access to as a member. If interested we'd love to have you, click here.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
In this episode, we discuss the #fuelweek article from Lindsay and answer questions from the audience.
Topics covered: Best running story. FMR approved bedtime snacks. Effect of carbs on your nervous system. Difference between thirst and hunger. VitD importance and supplements. Blanket statements about supplements. Mid-night snacking. Fueling while hiking. Bodyweight workouts at home. And more!
Become a member so you can submit questions for us to discuss on the show for as little as $9.99/month. This is one of the many perks that you have access to as a member. If interested we'd love to have you, click here.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our patrons' shout-outs are for Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
In this episode, we review the #familyweek topic on sleep and answer questions from the audience.
Topics covered: Enclothed cognition. Socks & their healing power. The Green Mountain State. Exercise recommendations right before bed. How to get to sleep better. Use of sleep supplements. Do we have a sleep bank and can you pay off your sleep debt. The effects of heavy exercise on sleep quality. Quick, healthy meals. The function of the glutes during running. The role of your lymphatic system on your health and performance. And more!
Become a member so you can submit questions for us to discuss on the show for as little as $9.99/month. This is one of the many perks that you have access to as a member. If interested we'd love to have you, click here.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
This week's drinks: Platform Brewing Company. Bells Brewing Company.
Our patrons' shout-outs are for Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
In this episode, we review our Recover Lead's article of this #recoverweek and answer some questions from the audience.
Topics covered: Body hair. Water snobs. Ways to tell if you're stressed. Compartmentalizing your work life from your home life. Balancing work-from-home with life-at-home. Mindfulness apps. And more!
As a member, you get to submit questions for the show among other perks. If interested we'd love to have you, click here.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Alex is drinking Ginger Tea, Lindsay is drinking her own smoothie, and Michele is drinking water.
Our patrons' shout-outs are for Stark County Sheriff's Office, Task Force Dagger, The Teacher's Desk, Veterans Outdoors, and the Woonsocket Police Department.
Summary: In this move week episode, we discuss "the core," what it is, and its components (pelvic floor, abdominals, diaphragm, back, etc ). Enjoy!
Topics covered: Difference between ie and eg. Steeping tea. The diaphragm. The pelvic floor. Abdominals and back muscles. Dynamic canister. Proper training of "the core." What is "the core?" Urine leaking during exercise. Plus more.
If you want to get your question answered on the show, click here.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our drinks this week from Southern Tier, Schlafly, and Mother Earth.
Our patrons' shout-outs are for Stark County Sheriff's Office, Task Force Dagger, Veterans Outdoors, and the Woonsocket Police Department
In this episode, we review our Fuel Lead's article of this #fuelweek and answer some questions from the audience.
Topics covered: The return of sports. The foundation of proper nutrition. Well-timed nutrition and hydration. Fasting. Protein sources, timing, and sources. Antioxidants. And healthy fats. If you want to get your question answered on the show, click here.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our drinks this week are Dick's Brewing Company and Narragansett Brewing Company.
Our patrons' shout-outs are for The Gary Sinise Foundation, Stark County Sheriff's Office, Task Force Dagger, Veterans Outdoors, and the Woonsocket Police Department
In this episode, we celebrate our first #familyweek. The podcast is dedicated to answering any questions from our patrons on the subjects of fuelling, moving, and recovering.
Topics covered: Tug-o-War. Nipple wounds and associated balms. Fasting. Coaching to personality types. The stress of being a first responder. Excessive physical loading.
If you want to join the Family, click here. Enjoy the show!
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our drinks this week are Sycamore Brewing and Bell's Brewing.
Our patrons' shout-outs are for The Gary Sinise Foundation, Stark County Sheriff's Office, Task Force Dagger, Veterans Outdoors, and the Woonsocket Police Department.
In this episode, we discuss the #RecoverWeek article from our Recover Lead, Michele Ionno, DPT. His article can be found here. Together, Michele, Alex, and Lindsay break down how to understand and improve your relationship with stress. We incorporate and answer the comments that our patrons submitted and if you want to join the Family, click here. Enjoy the show!
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
Please like our page on Facebook (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
Our drinks this week are GT Kombucha, BrewDog Nanny State, and Market R Shea Wefeheiz.
Our patrons' shout-outs are for The Gary Sinise Foundation, Stark County Sheriff's Office, Task Force Dagger, Veterans Outdoors, and the Woonsocket Police Department.
In this episode, we discuss the #moveweek post on Fuel. Move. Recover. from our Move Lead, Alex Uding. First, because this is one big family (#FMRFamily), we go around the room to share what we're drinking and how each of our days are going. Then you hear Alex summarize the article as Lindsay and Michele join in to articulate their takes on stiffness, where it comes from, and what can be done about it.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
If you want us to defeat the Internet then please like us on Facebook (@fuelmoverecover) and Instagram (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
The beers we were drinking were from Harpoon, New Glarus, and Market Garden.
Our patrons' shout-outs are for The Gary Sinise Foundation, Stark County Sheriff's Office, Task Force Dagger, and the Woonsocket Police Department.
In this episode, we discuss the #fuelweek post on Fuel. Move. Recover. from our Fuel Lead, Lindsay Malone. First, because this is one big family (#FMRFamily), we go around the room to share what we're drinking and how our day is going. Then you hear Lindsay summarize the article as Alex and Michele articulate their take on optimizing fuel.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
If you want us to defeat the Internet then please like us on Facebook (@fuelmoverecover) and Instagram (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages.
The beers we were drinking were from Harpoon, New Glarus, and Market Garden.
Our patrons' shout-outs were for The Gary Sinise Foundation, Stark County Sheriff's Office, Task Force Dagger, and the Woonsocket Police Department.
In this inaugural episode, we introduce you to the Advancing Athletics team that is bringing you Fuel. Move. Recover. Because this is one big family (#FMRFamily), we go around the room to share what we're drinking and how our day is going. Then you hear Lindsay, Alex, and Michele introduce themselves and describe what you can expect from FMR.
You can follow Alex on Twitter (@alex_uding)
Lindsay on Twitter (@lindsaymalonerd) or Instagram (@lindsaymalonerd)
Michele on Twitter (@micheleionno) or Instagram (@micheleionno)
If you want us to defeat the AI Robots that rule the Internet then like us on Facebook (@fuelmoverecover) and Instagram (@fuelmoverecover), subscribe/rate/review the podcast or subscribe to our youtube channel, and share our stuff on your social media pages. Thanks for your support and enjoy the show. We're honored to be in your earholes.