The Ben and Len Podcast: Recent Episodes

Benjamin Hartzenberg and Lenny Hazelwood

The Ben and Len Podcast is a discussion based podcast on all things health and fitness hosted by Benjamin Hartzenberg and Lenny Hazelwood.We are university students, strength and conditioning coaches and personal trainers who are passionate about exercise ourselves, we cover topics appropriate for someone just getting started in the gym all the way to athletes who want to know how to improve their game!

We are excited to welcome Madeleine Fonteyne to the podcast. Maddie is a physiotherapist practicing at Kieser Ascot. She studied a Bachelor of Kinesiology at the University of Alberta and a Masters in Physiotherapy at UQ. At Kieser, her primary work is in the musculoskeletal physiotherapy space. She also works with the senior women's football team at Wynnum Wolves Football Club.

A few topics we delve into in this episode:

Are manual therapy interventions useful without a strength training intervention at the same time?
Is there any time you would not recommend an exercise intervention for anyone? Any specific pathologies?
How valuable is getting a diagnosis for an injury? When can we get away without a diagnosis and when it is more crucial?
How might getting a diagnosis positively or negatively affect someone’s perception of pain throughout the healing process and beyond?
How can we as health practitioners change our language used when diagnosing or addressing someone’s painful pathology to reduce the negative affects of the psychological and social aspects of the Biopsychosocial model regarding chronic pain?
What is one key piece of advice you would like to give to the listeners to take from this episode?

**Want to hear us answer your question?
Send your question through on Facebook or Instagram and we'll debunk it!

Follow Lenny on Instagram HERE*Follow Lenny on Facebook* HERE**

Follow Ben on Instagram HERE Follow Ben on Facebook HERE

We welcome Dr Mitchell Gibbs on the podcast for the first time. Dr Mitchell Gibbs is a lecturer and researcher in the School of Health Sciences. Mitchell holds a Bachelor of Exercise Science, a Master of Research, and a PhD from Western Sydney University. Mitchell’s research focuses on back pain, mainly, the use of active interventions (exercise and education) under a biopsychosocial framework. Mitchell teaches musculoskeletal rehabilitation and strength and conditioning for Exercise Science/Physiology students at UNSW. Mitchell is an Accredited Exercise Scientist and Strength Coach with 10-years in the industry. Mitchell continues to consult on complex pain cases and in some pro-sport settings.

In this episode we discuss several articles of research with Mitch, as well as:

Exercise snacks.
Specific vs non-specific exercises for chronic lower-back pain.
Implementation of evidence-based practice with chronic lower back pain.

And much more.

**Want to hear us answer your question?
Send your question through on Facebook or Instagram and we'll debunk it

Follow Mitchell Gibbs on Instagram HERE**

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With 2 new exciting guests coming onto the podcast to discuss the nuances of acute and chronic pain and treatment strategies for both, Ben and Len provide some beginner level context around the different types of pain and frameworks that surround them in the literature.

Want to hear us answer your question?
Send your question through on Facebook or Instagram and we'll debunk it!

Follow Lenny on Instagram HEREFollow Lenny on Facebook HERE

Follow Ben on Instagram HERE

Follow Ben on Facebook HERE

In episode 28, we discuss intensity of exercise as it relates to:

Resistance Training:

Training for Power
Training for Strength
Training for Muscle Hypertrophy (Muscle Building)
Training for Endurance

Cardiovascular Conditioning:

Training for Short-Duration Events
Training for Long-Duration Events

Additionally, we discuss one of our listener's questions for the week:
Are Mobile Exercise Services REALLY Helping Anyone?

**Want to hear us answer your question?
Send your question through on Facebook or Instagram and we'll debunk it!

Follow Lenny on Instagram HERE*Follow Lenny on Facebook* HERE**

Follow Ben on Instagram HERE Follow Ben on Facebook HERE

A big welcome to Morgan Nelson on the podcast. Morgan Nelson's success lies outside of the health and fitness industry. As such, he provides a unique perspective to most guests we have had on. Morgan's success lies in his ability to influence people, behaviour change and breaking down self-limiting beliefs.

In this episode, we discuss all things revolving around human behaviour, what makes a strong mindset, procrastinating versus taking action, goal setting, breaking down self-limiting beliefs and much much more.

Want to hear us answer your question?
Send your question through on Facebook or Instagram and we'll answer it on a future episode.

Follow Morgan Nelson on Instagram HERE

Follow Lenny on Instagram HERE Follow Lenny on Facebook HERE

Follow Ben on Instagram HERE Follow Ben on Facebook HERE

Could velocity-based training be the new best way to track intensity for athletes, patients and the general population?
Should coaches be implementing velocity-based training methods instead of calculating 1-rep-max percentages?
Why do females seem to have more ACL ruptures than males?
Does Q-angle or the menstrual cycle increase risk of injury?
Why doesn't strength training seem to reduce the risk of ACL injuries in AFL?

Find out all the answers and more when tuning into this episode!

**Want to hear us answer your question?
Send your question through on Facebook or Instagram and we'll debunk it!

Follow Lenny on Instagram HERE*Follow Lenny on Facebook* HERE Follow Ben on Instagram HERE Follow Ben on Facebook HERE**

In this episode, Len and Ben discuss how they are reformatting the structure of their future episodes - including an introduction into their own training regime for the week, 1 of their listener's questions answered, and 1-2 hot topics of interest to discuss and breakdown to see whether it holds up with science.

Find out more in this episode about:

Grunting in the gym. Do grunters and groaners have a strength advantage?
Carbon-plated running shoes - How much spring do they really bring?
WHOOP - the newest trending activity tracker. Is it really what its made out to be?

**Want to hear us answer your question? Send your question through on Facebook or Instagram and we'll debunk it!

Follow Lenny on Instagram HERE*Follow Lenny on Facebook* HERE**

Follow Ben on Instagram HERE Follow Ben on Facebook HERE

We welcome Olivia (Liv) on the podcast for the first time. Liv is an accredited Dietitian, PhD student, personal trainer and triathlon coach.

In this episode, we discuss all things endurance sports and nutrition. We touch on:

Liv's story - including injuries, training and work experience.
Energy stores and energy depletion with endurance sports.
What is "bonking?" and how can you identify it?
Fuelling coming up to race/competition day.
Supplements.
Protein intake.
Calorie counting. Is there a better method?
Cupcakes. The cake, icing and sprinkles of nutrition.

Liv's recommendation on nutrition resources HERE

Follow Liv on Instagram HERE
Follow Lenny on Instagram HEREFollow Lenny on Facebook HERE Follow Ben on Instagram HERE Follow Ben on Facebook HERE

In this shorter episode Ben and Lenny discuss the recent social media trend that is Hybrid Training!

We answer the following:

What is hybrid training?
Who might this type of training suit?
What are our thoughts on the trend and is it a good or bad way to train?
How to go about hybrid training if you have never tried it before!

**We are pleased to welcome Kaine Doblo back on the podcast for the second time.

If you haven't listened to Episode #14 with Kaine where he discussed prepping for your first triathlon, mindset around endurance training, and neuromuscular adaptations, then make sure to go back and have a listen!

In this episode, Kaine discusses an intriguing and entertaining story on his most recent and biggest race event yet. We also delve behind the scenes on his own training preparation leading up to the event, and the possibility of him doing an Ironman.**

Follow Lenny on Instagram HEREFollow Lenny on Facebook HERE Follow Ben on Instagram HERE Follow Ben on Facebook HERE Follow Kaine on Instagram HERE Follow Kaine on Facebook HERE

With Benjamin increasing the amount of running he is doing in preparation for his upcoming race, and Lenny training Jiu-Jitsu - there is no better time to talk all things cardiovascular fitness.

Listen in as Len and Ben go through unpack a few MUST knows when it comes to improving your cardiovascular fitness.

Follow Lenny on Instagram & Facebook here:
https://www.instagram.com/lennyhazelwood/
https://www.facebook.com/adaptmovementplus

Follow Ben on Instagram & Facebook here:
https://www.instagram.com/bh_coachingservices/
https://www.facebook.com/benhartzenbergfitness

Around 12 months since the previous Part 1 of the Debunking Myths series, Lenny and Ben are determined to bring to you what myths are currently roaming around in the Health & Fitness Industry, and why they aren't necessarily true.

Listen in as Len and Ben go through hot topics that have been engrained deep within the industry's layers for years, and pick them out, one by one.

Follow Lenny on Instagram & Facebook here:
https://www.instagram.com/lennyhazelwood/
https://www.facebook.com/adaptmovementplus

Follow Ben on Instagram & Facebook here:
https://www.instagram.com/bh_coachingservices/
https://www.facebook.com/benhartzenbergfitness

Its that time of year again, where approximately 78% of people have already fallen off the band wagon or given up on their goals.

Why is it that each year, countless people set goals, yet fall short or have given up on them entirely, after only 8 weeks?

In this Episode, we discuss different types of goal setting, how to actually achieve them, when you should bail on your goals, and applying these principles to health and fitness goals in 2024.

Follow Lenny on Instagram & Facebook here:

https://www.instagram.com/lennyhazelwood/

https://www.facebook.com/adaptmovementplus/

Follow Ben on Instagram & Facebook here:

https://www.instagram.com/bh_coachingservices/

https://www.facebook.com/benhartzenbergfitness

A big warm welcome to our friend and Physiotherapist, Richard Game on the Podcast!

Richard is a Practising Physiotherapist originally from Canada. He practises Physiotherapy holistically, taking into consideration factors such as biochemistry, food, sleep and stress and how they all play an influence on the mind and body. He is very passionate about health optimization and longevity, and helping people with chronic health conditions through a more functional medicine-based approach.

Combining both his degree in Nutrition and degree in Physiotherapy, Richard brings a wealth of knowledge to the table on how the body and mind play interconnected roles through movement.

Scrolling back a number of years, Richard grew up playing a magnitude of sports including Ice Hockey and had his fair share of injuries over the years. Richard was always passionate about training and during studying a degree in Nutritional Sciences, worked in a number of roles including Personal Training and Strength and Conditioning.
Richard is now working on his own practice, focusing on helping people virtually.

Get in contact with Richard:
Richard-Game.com
Instagram: @evolvedhealth
Supplement Company: Vital.Origin

Get in Contact with Lenny:
P: 0484 635 215
Instagram: @lennyhazelwood
admin@adaptmovementplus.com.au

Get in Contact with Ben:
Instagram: @bh_coachingservices
ben@bhcoaching.com.au

In this episode of The Exercise intervention Podcast Ben and Len discuss:

Sleep Schedules
Our current training schedules
Events we are training for in 2024

We hope you enjoy, as always please give us any feedback if there is something specific you would like us to talk about!

If you enjoyed this episode then please give us a review on whatever platform you are listening from!

Hi all, welcome to Episode #16.

In this episode, Len and Ben discuss:

Acute and Chronic Pain
APA and ESSA: The war no one asked for
Muscle strains and Tendinopathies
Our take on pain rehab recommendations
And little bits of sprinkled shit talk throughout.

Listened to this episode?
Take the time to leave a review!

Send us a message via socials below:
@bh_coachingservices
@lennyhazelwood

Hi and welcome back to The Exercise Intervention Podcast.

In Episode 15, Len and Ben deep dive into how our own habits, beliefs and behaviours shape us and how we interact with the world.

We discuss:

Why are we consistent with some things, and suck at sticking to others?
Tips for building new habits and keeping them.
Goal setting: Is it worth doing it?
Why guilt is ruining your productivity.
Systems to keep yourself accountable.

We love hearing when people take something away from our episodes.
Whether you liked or despised this episode, we'd love to know!

Send us a message via socials below:
@lennyhazelwood
@bh_coachingservices

A warm welcome to Kaine Doblo on the podcast.

Kaine Doblo recently graduated from QUT with a Bachelor in Sport and Exercise Science. Kaine previously had a passion for AFL, but in recent years has focused his attention on competing in a number of Triathlon events. He is a Strength and Conditioning coach and currently works with general population, community-level sporting teams and collaborates with Physiotherapists in the rehabilitation space as well.

Our discussion with Kaine covers topics including: Preparing for your first Triathlon, Endurance Sports and Training Adaptations, Lifting Weights and Fuelling for Endurance Events, and Mindset.

Enjoyed this episode?
Rate, write a review and share!

Get in contact with Kaine:
Kaine.doblo@outlook.com

Our socials:
@lennyhazelwood
@bh_coachingservices
@kainedoblo.coach

Welcome back to The Exercise Intervention Podcast.

On this episode, Len and Ben cover some prevalent topics in the health and fitness industry.

We go into brief details about:

Lower-back pain
Acute injury while training
The core: What is it, why is it important, and how do we train it?
How does it tie into LBP?
LBP and gluteus Medius
Training the core: Does it decrease fat around the abdomen?

We hope you enjoy this episode as much as we enjoyed recording it.
Please make sure to rate, write a review and share!

Our socials:
@bh_coachingservices
@lennyhazelwood

Welcome back to The Exercise Intervention Podcast.

On this episode, Ben and Len discuss their most recent hiking challenge: Hiking 12 peaks in less than 15 hours.
Additionally, we also discuss why we decided to take on this challenge, how to prepare for something like it, and what experience you may need.

0:00 - Intro

1:38 - Why did we do this challenge?

4:14 - What preparation goes into it?

18:10 - What previous experience do you need?

21:00 - Side story: Hiking Mount Barney in the cold, dark and pouring rain.

26:45 - Things to consider when prepping for an overnight hike

39:00 - Future hiking plans

46:55 - Key takeaway points

Enjoyed this episode?
Rate, write a review and share!

Our socials:
@lennyhazelwood
@bh_coachingservices

On this episode of The Exercise Intervention, we have Vevin Mathew on the podcast.

Vevin is a coach, soon-to-be accredited Sport and Exercise Scientist and father of 2.
Previously, he was an aviation engineer, having graduated with a Bachelor’s and Master’s in aviation in 2012.
In 2018, Vevin changed his career and started in the Fitness industry, where he worked initially as a personal trainer for 2 and a half years.
Fast-forward, Vevin is now a volleyball coach. He coaches schools and clubs across Brisbane, as well as the Queensland state team and the Volleyball Australia junior national program.
On the side, he works as a semi-professional strength and conditioning coach for a number of facilities. He currently works with St Peter’s, East Tiger’s Rugby League, and The Boxing Shop.

Our discussion with Vevin covers topics around youth athletes, training load management and “The art of coaching.”

This episode would best suit a coach looking to gain a different perspective, an adolescent athlete looking to up their game, or a parent who’s child plays team sports.

0:00 - Vevin Mathew

8:10 - Being a coach and having a mentor

12:02 - Creating buy-in and facilitating autonomy

16:37 - Communication between coaches, parents, and other support staff

22:23 - Load management and judging exertion

33:07 - Agility, change of direction and plyometrics

45:29 - The impact of age on sport performance and training

47:42 - The art of coaching

1:02:40 - Key takeaway points

Enjoyed this episode?Rate, write a review and share!

Get in contact with Vevin:Vivinmathew@gmail.com

Our socials:@lennyhazelwood
@bh_coachingservices
@coachvevinmathew

Welcoming Eli Taylor - a soon-to-be fully accredited practising Dietician and our very first guest speaker on the podcast.
Join us as we delve into a number of topics revolving around training and nutrition for women, the menstrual cycle, and working with female clients.
0:17 - Eli Taylor

2:12 - Disordered eating

7:36 - Nutrition for women, low energy availability and losing a period.

12:10 - Weight loss and a calorie deficit.

16:20 - Bone mineral density for women.

17:43 - Tips for people at risk of osteopenia or osteoporosis.

19:20 - Exercise and bone loading. How to improve bone mineral density.

22:49 - The physiology of bone loading during exercise.

23:55 - The menstrual cycle and how it affects training and nutrition.

36:44 - Coaching and communication with female athletes/clients/patients.

42:36 - Going forward: Future prospects for women's health, nutrition and training.

47:05 - Key takeaway points.

**Our socials:
@bh_coachingservices
@lennyhazelwood
@eliana.dietitian

Do you have a question?
Would you like us to address a certain topic?
Send us a message!**

Welcome back to another episode of the Ben and Len Podcast!
In today's episode we cover off on different training styles and methods such as:

Tabata
Fartlek Training
Powerlifting
Olympic Lifting
Calisthenics
And more!

We also summarise different elements of training such as:

Power and plyometrics
Strength
Muscular endurance
Balance
Anaerobic conditioning
And more!

Stay tuned for out next episode, where we get our very first GUEST SPEAKER on the podcast!

Have a question or want us to address a topic?
Send us a message below

Instagram:
@lennyhazelwood
@bh_coachingservices

Hi all, after a small break Ben and Len are back with another much-needed episode. In this episode, Len and Ben touch on a number of different topics revolving around movement-related pain and soreness, as well as fear of pain and psychosocial elements.

A few topics we touch on:

Pain after exercise: DOMS. What is it? When should we get it?
Differentiating pain and soreness.
The malicious topic of Lower Back Pain.
Benign exertion headaches.
Managing workload for pain and soreness.
Patella tendinopathy.
Shin splits and running.
Orthopedics for flat feet.

Like us to address a topic? Send us a message!

Instagram:

@lennyhazelwood

@bh_coachingservices

Facebook:

BH Coaching Services

Coach Len

In this episode Ben and Len discuss what it’s like to work in the health and fitness industry, as well as address a number of different topics that may be helpful for someone thinking about starting.

What does it take to be a personal trainer?
What should I look for when getting a coach/trainer?
University qualified vs a regularly qualified personal trainer: What’s the difference?
University qualified doesn’t make you a good coach.
The different roles in the health/medical field and the fitness industry: What do the titles mean?
Working with athletes vs general population.
An example of career progression towards working in high-performance sport: By people that don’t work (nor want to work) in high performance sport.
1 piece of advice for passionate health professionals that want to help people.

Want us to address a topic?
Send us a message!

Instagram:
@lennyhazelwood
@bh_coachingservices

In this episode Ben and Len talk about advice they would give to their younger selves if they could go back in time and do it all again.

Some topics we touch in this episode:

Training now vs a training as a male teenager.
Beginner gains.
Hitting plateaus in training: How to overcome them.
How being overly strict on nutrition and sleep can affect workouts.
Mindset around training. Should you train angry, focused, socially or otherwise?
Listening to music while working out: Beethoven, Brittany Spears or Slipknot?
Missing a workout and wanting to catch-up: How to structure 2 missed workouts into 1 day.
The deep dark hole of pre-workout and caffeine reliance.

Have a question or a topic you'd like to hear us address?
Send us a message!

Instagram:
@lennyhazelwood
@bh_coachingservices

Facebook:
lencorecoaching
bh coaching services

Tiktok:
lenny_hazelwood
bh_coaching_services

In this episode Ben and Len debunk myths prevalent throughout the health and fitness industry.

We debunk:

Why lifting higher weights doesn't make you more toned
Why lifting heavy weights doesn't make you bulky!
The anabolic window: Is it really a thing?
How important is protein powder?
Pre-workout: When should you have it?
Creatine: What is it and what are the side effects?
Spot reducing fat: Why you can't target specific areas of fat on the body

Want us to address any other topics?
Send us a message on socials!
@lennyhazelwood
@bh_coachingservices

In this episode Ben and Len discuss:

Resting between sets depending on your training goal
Resting between workouts and/or muscle groups
Resting between PR (Personal Record) attempts
Recovery techniques to use and to avoid after a workout + the days following

In this episode Ben and Len discuss consistency:

What does consistency look like?
Why do we find it so hard to be consistent with exercise?
Enjoyment or discipline?
Over-training versus under-training.
Identity and changing your mindset.
Some tips and tricks from our personal experiences to help you be more consistent!

In this introductory episode Ben and Len cover:

Why we started the podcast
Our personal history and relationship with exercise and training
Our experience as coaches in the fitness industry

Today Lenny and Ben discuss the difference between free weights (e.g. Dumbbells and barbells) and machines in a gym!

Questions answered in this podcast:

What are the positives of each and what are the negatives of each?

What do you need to consider when using each?

Which is better? (HINT: Neither is better than the other)

When would be use each in our own training as well as when we are training our clients?

In this episode we answer the question, "What is strength training?" and we discuss the benefits and potential problems that might come up.

We also dress the things to keep in mind when getting into strength training and how people of different ages might need to go about it slightly differently!