Sets and Reps: Recent Episodes
Greg Gdanian
Immerse yourself in health and growth insights from coaches to creatives and more. They know that discipline and consistency is ongoing, and that you cannot get results unless you put in the reps. New episodes Wednesdays or Fridays EST.
Selected highlights from Episodes 43-48. Though there weren't many episodes of the Sets & Reps podcast, these were recorded right before my hiatus (which has been going on now, admittedly, from April to present day).
My intro briefly goes over what I've been doing and what my plans are. I like to think if you don't give too much away it is better off for you ;)
Below are time codes and some helpful links!
The Website: https://www.sets-and-reps.com/
The Instagram: https://www.youtube.com/channel/UCqd9Ec-wBXEjvtNLAIAwFWA
Episodes featured in this compilation:
04:50-21:54 43. The Iron Core Way (Os Aponte)
Os's website: https://www.ironcoreway.com/
22:18-33:05 44. The Fine Line Between Medicine And Fitness (Lauren Eirk, pt. 1)
33:30-37:30 44. Force, Stress, and Muscle Activation Technique (Lauren Eirk, pt. 2)
Lauren's website: https://fitnessintegratedscience.com/
37:59-53:45 45. Uprooted And Transplanted (Mom & Dad)
54:23-1:13:23 46. Therapy And The Injured Athletes Identity (Sarah Fritsche)
Sarah's website: https://therapyisbae.com/
1:14:19-1:31:45 47. Clinician > Profession (Devyn Pioli)
Devyn's website: https://docs.google.com/forms/d/e/1FAlpQLSfTC-_7B0ooSWHaqSLV3tbYQaq40pwcPZYs3n961d2StGHKg/viewform
1:32:00-1:50:00 48. The Strength Connection (Michael Kurkowski)
Mike's website: https://podcasts.apple.com/gb/podcast/the-strength-connection/id1588270298
After working in the food industry, Michael Kurkowski worked his way to the management position where he built up the next generation of trainers to be authentic and welcoming in their practice. He has also owned his own studio and online coaching business. Additionally he has hosted 2 podcasts. Currently he is the host of The Strength Connection. As said in the show’s mission statement, he connects with the top minds in strength to share stories, insights and experiences to help the world get stronger everyday! I’m grateful for this episode and the connection I have made with Mike. We dove into several topics including:
- Exploring the dimensions of communication
- The anatomy of a conversation
- Humility
- Creating an environment your employees can thrive in
- Being the most positive person in your client’s life
- Defining and differing proactive and reactive attitudes
- Strategies for communicating with your clients outside of working hours
- Problems are here for us to solve
- Reps for Results - Mike Kurkowski 2022
- Joy is not just progressive overload
Devyn Pioli is a chiropractic student, personal trainer and former co-worker who I had the pleasure of connecting with on the podcast. Take a listen for insights and stories about overcoming burnout, the problems with valuing the profession over the clinician, all things powerlifting competitions, mentorship, filtering out bullsh*t by looking at intent and more!
Experiencing a pattern of burnout (03:54)
2 Philosophies of Chiropractic Medicine (08:00)
What does “out of alignment” really mean? (10:20)
Being a “guide” for your clients (13:15)
There’s a context where everything is useful (14:13)
Information dosages (16:18)
Authenticity builds buy-in (17:17)
Divisive individuals within the profession (19:48)
Pros and cons of having the degree as a clinician (23:37)
How powerlifting competitions work (27:97)
Training volume versus heavy sets (35:54)
Preparing for a powerlifting meet (37:00)
Mentorship (38:33)
Filtering out B.S. from people you follow (41:35)
Arching your back in the bench press (48:00)
Online personal training platform (50:00)
One trick for an hour plus of productive work to start a project (51:48)
www.sets-and-reps.com
Today’s guest is Sarah Fritsche, a therapist, athlete and future doctor of psychology! With her doctoral research she is giving back to the athletic community by building awareness around the mental side of the female athlete’s injury recovery. Having been a part of this category she questions the system and knows there is information lacking. I was grateful to learn all about what she is doing in pursuit of merging the mental and physical fields of recovery for this population. In addition, we cover a top-down view of some of the most effective therapy models and which ones might be used in certain client situations. Sarah takes a humanistic approach to her sessions with clients which means they lead in whatever direction they need. I share my own experiences with you and Sarah, and relate them to our conversation about what long and short term therapy looks like. Read the rest of my takeaways from today’s episode of Sets and Reps: the podcast below!
A lot of listening at a young age led to a therapist’s career
Learn different styles of therapy
Cognitive behavioral therapy: an action-based approach for short term outcomes
Greg’s experiences with therapy
Online therapy
Debunking Misconceptions of Therapy
Increasing client “buy-in” to therapy coping skills
How to avoid playing the “therapy role” in professions outside of that scope
Fitness and physical activity for self care
Resources missing for athletes on the mental health side of injury recovery
Sarah’s doctoral research: The psychological effects of injury in female collegiate athletes
Fill out Sarah's online survey to be a part of the study! Specific criteria required!
Identity factors in highschool vs. college female athletes
Sarah’s instagram has all kinds of positivity in the form of encouraging posts that cover some of the major mental health struggles you may be going through as well as some actionable tools you can take to make some sense of it all
https://www.instagram.com/therapist_bae3/
Follow your host Greg Gdanian on Instagram for daily clips and episode updates: https://www.instagram.com/gregbuildsskills/
https://www.sets-and-reps.com/about My website is officially live! Huge thank you to my designer Nick who I will have on the show very soon. He worked hard for several months to get this thing launched for me and we did a soft launch not too long ago but I am officially announcing it to you here! The website is:
A home for every single current and future episode of Sets and Reps the podcast A home for my blogs (whenever I get around to writing them) A place where you can sign up for an email newsletter to receive updates about new content and a personal short blog about upcoming episodes All the ways to connect with me (your host!) On today’s episode you will meet my Mom and Dad. They have stories to tell and lessons to teach from lives well lived. They happily relocated to South Carolina in their 60’s after living in a small town called Milford for about 33 years (I’ve been alive for 23 of those years). My Dad was a pastor for a long time so he’s a great communicator/public speaker, in addition to having served the cities of Nashua and Manchester as a paramedic. My Mom is a former preschool teacher, fitness technician for Curves fitness for women, and a licensed massage therapist. Here are the main takeaways from episode 45 of Sets and Reps the podcast:
Uprooted and Transplanted (A new life) 2 honest journeys of weight loss Why my parents never gave me an allowance and what they did instead! Do’s and Don’ts in the process of grieving a lost loved one What Mom and Dad share about living together for 40 years
Muscle activation technique (MAT) is a multi-tiered educational system that Lauren has been proficient in since its creation in 2002. Since then, she has watched it grow and improve while being a huge supporter and student of it for a long time. According to Lauren it largely influences how she works with individuals each day. It is a manual therapy that involves taking a look at joint symmetry in the human body and the ability of our muscles to contract. It assesses range of motion passively (on a table where the patient or client is staying relaxed). If muscles are weak in some areas and over developed in others, an MAT specialist will be able to assess you and provide you with skills and exercises to restore. After discussing MAT, Lauren and I shift gears and discuss a few biomechanical concepts as well as how forces and stresses are applied to our bodies.
“A doctor may prescribe medicine or surgery. [Fitness professionals] prescribe forces on people… A force has a specific point of application, a specific magnitude, and a specific direction. Forces must be placed strategically according to the structure… If a force is misapplied over a period of time in a way that violates that structure, that structure will diminish.”
Below are some of the main takeaways from this second part of my conversation with Lauren:
- Muscle Activation Technique - Taking a look under the hood to find muscular imbalances and weaknesses
- The science behind muscle contraction and muscular overuse
- What an MAT specialist is looking for and how they assess clients
- Breaking down the different MAT certifications and Lauren’s long journey to mastery
- Biomechanics is the study of forces that are placed on or within living systems
- Disruption of forces leads to injury
- Every person has their own genetic blueprint
- Bone structure differences on one side of the body
- Joint clicking and popping - why might this be happening and how should we react to it?
Get updates on Sets and Reps the podcast and more great content from your host, Gregory Gdanian!
- IG: https://www.instagram.com/gregbuildsskills/
- Youtube: https://www.youtube.com/channel/UCqd9Ec-wBXEjvtNLAIAwFWA
Important Links to learn more about today’s honored guest!
Fitness Integrated Science in Louisville, Kentucky - https://fitnessintegratedscience.com/
Download the “Fitness Integrated Science TV” App!
- Google Play Store: https://play.google.com/store/apps/details?id=com.fitnessintegratedscience
“The Fitness Integrated Science Monthly On-Demand Subscription features workouts, education, and programs with Nationally recognized Health and Fitness Expert Lauren Eirk. This channel is for those who seek a more thorough, biomechanically based approach to their long-term health in order to maximize results while avoiding injury.”
You can find today’s Guest on Social media:
1.) Instagram: https://www.instagram.com/fitnessintegratedscience/
2.) Facebook: https://www.facebook.com/FitnessIntegratedScience
Lauren Eirk has spent the last 35 years teaching, mentoring, and studying health, fitness, and yoga. She has a multitude of certifications including a mastery level Muscle Activation Techniques specialist, but she has also developed her own 500 hour yoga teacher training program known as Yoga Integrated Science. She is the CEO of Fitness Integrated Science, a wellness center in Louisville, Kentucky that offers a variety of services including personal training, yoga, manual body work and more.
“The role of the health professional now is so much different than it was when I first got into the field… weight loss is just one thing, eating right is just one thing, and they’re very important things, but if you don’t understand how a joint works and how muscles work and how to safely put someone through a program that’s not going to hurt them, I don’t think you’re going to stay in business for the long term. Seeking knowledge is going to have to be ongoing if you’re going to make it in this field.”
Below are some of the main takeaways from this first part of my conversation with Lauren:
- Lauren’s first knee surgery at age 26
- Lauren is introduced to MAT (Muscle Activation Technique) to combat her physical pain
- Helping yoga teachers understand human anatomy in 2009
- Yoga Integrated Science - Lauren’s self-made 500 hour yoga teacher training program
- The benefit of being a teacher of some kind
- Having the beginner’s mentality
- Being in and drawn to the fitness industry because of physical imbalances/weaknesses
- Staying hungry and never forgetting your “why”
- Taking it “one day at a time” for work/life balance
- Working to restore people from pains and injuries
Get updates on Sets and Reps the podcast and more great content from your host, Gregory Gdanian!
- IG: https://www.instagram.com/gregbuildsskills/
- Youtube: https://www.youtube.com/channel/UCqd9Ec-wBXEjvtNLAIAwFWA
Important Links to learn more about today’s honored guest!
Fitness Integrated Science in Louisville, Kentucky - https://fitnessintegratedscience.com/
Download the “Fitness Integrated Science TV” App!
- Google Play Store: https://play.google.com/store/apps/details?id=com.fitnessintegratedscience
“The Fitness Integrated Science Monthly On-Demand Subscription features workouts, education, and programs with Nationally recognized Health and Fitness Expert Lauren Eirk. This channel is for those who seek a more thorough, biomechanically based approach to their long-term health in order to maximize results while avoiding injury.”
You can find today’s Guest on Social media:
1.) Instagram: https://www.instagram.com/fitnessintegratedscience/
2.) Facebook: https://www.facebook.com/FitnessIntegratedScience
Iron Core Way is a Kettlebell focused gym located in Oceanside, California. My guest Os Aponte is the chief instructor and face or "guardian" of the company, as he puts it. He is much more than a personal trainer, he is a genuine human dedicated to going above and beyond in service of his clients to help them stay present, focused and absolutely glued in with the right tools needed to crush their goals. I had the pleasure of connecting with him many times through social media, and before he was chosen as today's guest he became a great friend and supporter of Sets and Reps: the podcast. Iron Core Way Gym: https://ironcoreway.com/ Read more about Os Aponte: https://ironcoreway.com/Trainers/Os-Aponte Follow Os on Instagram: https://www.instagram.com/ironcoreway/ The Main Takeaways from Today's Episode: 1. Behind the name "Iron Core Way" 2. Educating and re-educating on the importance of the core in fitness and in life 3. Many systems make movement 4. Visual system common concerns and fixes for exercise 5. The sense of self for success in both solo and group fitness 6. How fast does someone progress in a bodyweight skill versus a resistance trained skill
Allow me to say that it's such a pleasure that you've found my show. I hope you enjoy this podcast interview with coach Jonathan Goodman, creator of the PTDC (Personal Trainer Development Center). He is bringing the fitness industry together. Since 2011 he's published 11 books, welcomed over 20M visitors to his website, and sold over 250,000 educational items to health and fitness enthusiasts. Originally from Toronto, Coach Goodman has enjoyed over 1,300 days exploring the world with his young family. Please follow him on Instagram at @itscoachgoodman
Links:
https://www.theptdc.com
https://urlgeni.us/instagram/CoachGoodman
Rebecca Rouse has a background as a dedicated gymnast from a very young age. She went from working as a trainer at Equinox to building her way up to the management level. Just over a year ago, Semper Stronger was born (https://semperstronger.com/). Semper Stronger is an online fitness business co-founded by Rebecca with her active-duty marine husband. Rebecca and I discussed the innate discipline she has had since she was a young athlete with a busy schedule. We also talked the process of mental strength building early in her fitness career, and even took a look at some of the different phases of training she had participated in. In addition we discussed how a strong relationship with your romantic partner can drive a business. Thank you again, Rebecca Rouse. Keep on putting in those reps! Other topics discussed:
Equinox: the mecca of personal training Imposter syndrome as a personal trainer Interpersonal skills are critical in fitness On the bodybuilding stage Judging competition in Bodybuilding vs. in Olympic Weightlifting How well our bodies can function vs. how our bodies look Gymnastics as an entry point into long term strength development Meeting you where you’re at Avoiding flashy fitness for instagram Building a business with your romantic partner Understanding the sport of Olympic Weightlifting Discussing differing styles of kettlebell training RepsForResults: My Guest’s Goals for 2022
Follow today's guest on Instagram: https://www.instagram.com/rebecca.rouse/ Semper Stronger: https://www.instagram.com/semperstronger/ Follow your host Gregory on instagram: https://www.instagram.com/gregbuildsskills/ Subscribe to our YouTube channel: https://www.youtube.com/channel/UCqd9Ec-wBXEjvtNLAIAwFWA
On episode 42 I talked with one of my personal training clients Chris Griffin. For over 20 years, Chris has been studying and performing plant spirit medicine for clients seeking deep, spiritual healing. On his own journey for healing and enlightenment, he found that this practice aided him greatly not only with some physical imbalances in his body, but also his feelings of low self esteem and self value. He also described how we are all human, and being imbalanced is a huge part of that. I started this podcast so that I could practice consistency and pay daily attention to the goals I have set for my life, and part of that includes learning and imparting insights to you and the listener from others who have gone before us. I greatly enjoyed having this conversation and I’m sharing the pieces of it that I found held the most value. I’ve provided a lot of great resources below to learn more if there are parts of this podcast that you would like to explore further. There are two goals of plant spirit medicine that we discussed in the beginning of our conversation and those are: 1. To find spiritual connection in the natural world 2. To help people that are in need. The 12 pulses and the hand positions in 5 element chinese medicine: https://www.youtube.com/watch?v=BPCvOOohW_Q Who are the plant spirits that heal us? https://plantspiritmedicine.org/heal/ What are the 5 elements? https://www.healthline.com/health/mind-body/what-are-the-five-elements https://www.thomsontcm.sg/articles/introduction-on-tcm-5-elements-theory/ Contact today’s guest if you want to learn more about him and his services: chris@cgriffinpsm.com Podcast with Chris’s teacher, Eliot Cowan: https://www.resources.soundstrue.com/podcast/plant-spirit-medicine/ More about Eliot Cowan: https://plantspiritmedicine.org/training/teachers/ “Plant Spirit Medicine” by Eliot Cowan: https://www.amazon.com/Plant-Spirit-Medicine-audiobook/dp/B07PQTXQDR/ref=sr_1_1?keywords=plant+spirit+medicine&qid=1639149236&sr=8-1
From: www.successstartswithin.com “Eli brings a proactive and applicable approach to mental training. He believes that repetition is the key to success and so it is no different when it comes to mental training. Eli’s philosophy is to make mental training a habit that becomes part of your daily routine. That is how he believes lasting change can be created.” While an extensive athletic background is an indicator of who his message can reach, one of Eli’s primary goals is to make mental training something easy for anyone else too! He is a certified mental performance coach and a professional baseball player who just recently returned from playing in Belgium. His journey takes him full circle to this point in time where he is growing his 1-on-1 mental performance coaching business. This episode talks about facing difficulties in one stage of life, and then facing similar difficulties later on with a different mindset! We also talk about some of Eli’s best mental training tools you the listener can add to your toolbox! Below are more of the main takeaways:
Seeking Mental Health Help in Highschool Mentorship Relationship New Mindset, New Challenges Courage despite fear Mental Health in a Proactive manner We’re not born with the ability to be healthy Cognitive Restructuring Developing Relationships in Sports
Listen to the end of the episode to go beyond with our guest about some of their goals for the future.
Learn more about Eli: https://successstartswithin.com/about-me/ Instagram: https://www.instagram.com/elistraw/ Cognitive Restructuring article: https://successstartswithin.com/cognitive-restructuring/ “Mental Toughness Blueprint”: https://successstartswithin.ck.page/ - The Sets and Reps “End of Year Content Announcement”: https://youtu.be/Zp3zga2atVY Follow your host on Instagram: https://www.instagram.com/greg.gdanian/
Rowan Ainslie has been on skis since he was three years old. This season at 20 years he heads off as a professional alpine ski racer competing in slalom and giant slalom. He participated in 70 races last year, achieving the second highest number of race starts in the world for a skier in his ranking. His inspiration growing up was Bodie Miller, skier from New Hampshire. He loves the fast paced events going down the mountain and being able to take himself beyond just casual enjoyment. We talked about his interesting upbringing being able to ski everyday during early education. In addition we talked about the ins and outs of alpine ski racing and the team dynamics of a sport with only 4 athletes. We also discussed the most common types of injuries skiers can sustain as well as a smart way for a skier to train in the off-season.
- Follow your host Greg Gdanian on Instagram: https://www.instagram.com/greg.gdanian/ - - All other platforms: https://linktr.ee/setsandrepspod
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Jared Bull is a transformational executive coach and entrepreneur. After experiencing heavy combat twice in Afghanistan as a marine with a 50% casualty rate, he needed time to heal from inner wounds. He went on to work and continually work with other coaches, executives and entrepreneurs from around the world. He gives them inner tools and resources to bring their visions to life. Now his work has been featured across 5 different industries and within over 15 companies across 13 different countries. The part about this work that he enjoys the most is seeing the old parts of a person die as they begin to integrate their future self. This episode is a reminder that: If you are equipped with equal parts skillset and mindset, ANYTHING is on offer for your life.
Here are some topics Jared discussed with me on Episode 39 of the Sets and Reps podcast:
With a coach in your back corner, life moves forward with so much ease and grace. Some key differences between a counselor and a coach. Mindset and Skill Set Getting Your Needs Met Breaking Down Different Support Systems Every Human Being was Born and Made to Be Successful Drawing Boundaries in a Toxic Environment Self Leader > “Lone Wolf” A leader balances responsibility and a need for support Anything Is On Offer Out in the World
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Here’s how to reach today’s guest:
Free Class: https://jb798527.clickfunnels.com/optin1625341080129 Contact Info: Jared Bull: https://transformationalcoaching.co YouTube Channel: Transformational Coaching 610-505-5612 Speaker Reel: https://youtu.be/qzlpuGx2rJk
The purpose of today's solo episode of Sets and Reps is to review and promote an article I recently came across from drjohnrusin.com . This article was written by Lawrence Lee (CSCS, PPSC, FRCms). He owns Lee Physical Therapy and Wellness in NYC. This article was huge for me because it helps differentiate between working out, training, and general physical activity. Are you randomly entering the gym at various times without necessarily being mindful of your goals? Do you remember why you are there in the first place? Nobody should feel that this is attacking them personally, believe me, I've been tracking my sessions for the entire month so far just so that I can start to gauge a pattern and create a more structured program for my body and my goals. As a personal trainer, reading this article was humbling for me because it reminded me how important the decisions I make within my sessions are for both myself AND my clients. The difference between working out and TRAINING are the specific physical changes that can occur as your body and overall life improves. Please read this article below!
- Here is the article: https://drjohnrusin.com/why-workouts-dont-work-for-health-longevity/ Read more about Dr. John and the Pain Free Performance Specialist Certification: https://drjohnrusin.com/about-us/ Follow the author Lawrence Lee on Instagram: https://www.instagram.com/fitpro_lawrencelee/
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Colin Cook is an athlete, a father, and the owner of Peak Recovery and Health services. His recovery and health center in Manchester for people who train hard and need to physically find reprieve, but for people who just want to feel better, sleep better or manage stress. He is also a coach who created Peak Triathlon Coaching. He was ranked #1 in his age group in the U.S. last year, and has competed in 15+ ironman competitions. At a time in life when he was overcoming addiction, becoming a triathlete was a way to physically and mentally push himself beyond. Now, through his coaching business he helps people find structure after ending a long athletic career, and through both businesses to find a balance between hard training and recovery. Todays topics of conversation:
Why recovery is equally as deserving of attention as hard training Services offered at his facility including cryotherapy, PBM, infrared sauna, float therapy Thoughts on sleep All about triathlons including a reasonable place to start, how to avoid injuries, and where you should focus your exercise sessions
- BOOK AN APPOINTMENT AT PEAK RECOVERY SERVICES: https://peakrecoveryandhealthcenter.com/ Learn more about Colin Cook's triathlon coaching business: https://peaktricoaching.com/ - Instagram: https://www.instagram.com/ggdanian/?hl=en https://linktr.ee/setsandrepspod
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I'm trying to be completely transparent on this one. It has been an off week but I am on the mend. In this episode I share a story and talk about what mechanisms have reduced my anxiety. Follow my Instagram: @setsandrepspod
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Jake Kelfer’s project and passion is helping new entrepreneurs elevate their online business and make their dreams a reality with Elite Elevation Coaching. Jake is a 2x best selling author; I had the opportunity to read “Elevate Your Network” (pick up your free copy here: https://freebook.elevateyournetworkbook.com/two-step-order ). His newest book “The Elevated Entrepeneur” will be released on October 18th! Link to that will be below. Jake is also a high energy motivational speaker and the founder of the NBA professional combine. I can attest to how engaging of a speaker he is! Can't wait for you to listen to this one.
- In this conversation on Sets & Reps the podcast, Jake helps us tackle uncertain life or business changes by focusing on the internal and external thoughts holding us back. He also defines the “ACE method”, a proven staple in his business to help his clients pursue success in their lives and businesses! In addition we talk about believing in your ability to solve problems for others, knowing when to re-evaluate your path, non-negotiable routines, side hustles and more! - - Read more about Jake at his website: https://www.jakekelfer.com/ Chop it up with Jake on Instagram: https://www.instagram.com/jakekelfer/ "The Elevated Entrepeneur" - October, 18th: https://books.google.com/books/about/The_Elevated_Entrepreneur.html?id=YMWbzgEACAAJ
Now you are entering the field of neurotherapy/neurofeedback, so you can learn how to put in the reps with tip top brain activity on your side. So glad to have you here. This is Episode 34. Toby Pasman studies neuro-physiology (the brain and how it works). His passion is neuroplasticity, the brain’s ability to re-wire it’s systems through all kinds of new experience as well as supplementation, nootropics or exercise. Toby has a master’s degree in psychology and he is board certified in neurofeedback. He's worked in many settings including mental health and substance abuse, but now he has moved to peak brain performance through his current business Roscoe's Wetsuit Neuro (learn more at the link below). In this episode you will learn how you can greatly enhance your cognition with the tech that researchers and professionals like Toby use to harness neuroplasticity.
- On this episode: Toby talks about the importance of “brain training”, what neurotherapy is and a brief history of its use, who uses neurotherapy?, electrical stimulation of the brain versus the muscles, effects of aging on new brain cell production, study better with neurofeedback, how to keep your brain healthy and more! - - Toby Pasman found me on podcastguests.com (I highly suggest you give the page a visit if you are a show host looking for guests). - - Read more about my guest: www.roscoeswetsuitneuro.com - - Use code: SETS21 to receive 15% off your first neural-health coaching session. Take a deep dive with Toby and receive coaching if you want to learn about nutrition, supplementation, exercise and nootropics.
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Dr. Chris Leib is the “movement professional”: http://www.movementprofessional.com/. For the past 10+ years he has been in hot pursuit of learning about movement and making sure other people can use movement to not just survive longer but actually live longer. His book Longevity through Movement presents information that both the health wellness professional and the everyday active person can consume. On episode 33 he discusses the movement continuum and how any two people, regardless of fitness level, can perform some version of the same movement. We also talk about how writing a book can create endless content opportunities, movements to make you live longer, an ideal physical therapy model, posture beyond just “good and bad”, and more!
- Follow Chris on IG: https://www.instagram.com/movementprof/ YouTube: https://www.youtube.com/c/DrChrisLeibMovementProfessional/videos Pick up a copy of Longevity Through Movement: https://www.amazon.com/Longevity-Through-Movement/dp/B0861KQ7VC/ref=sr_1_2?dchild=1&keywords=longevity+through+movement&qid=1632414685&sr=8-2 - - New episodes Wednesdays or Fridays Weekly Podcast Clips: https://www.youtube.com/channel/UCqd9Ec-wBXEjvtNLAIAwFWA Apple podcasts: https://podcasts.apple.com/us/podcast/sets-reps/id1542481466?uo=4 Spotify: https://open.spotify.com/show/5MY7JySM41za68dsi6R0pL
- In November it will have been 1 year since the formation of this podcast. Brian Meldrum, aka Kid Briian from back in Episode 1 has quite the return on this one. We take some time on the show to react to my first episode where he was featured, and reflect on changes as well as thoughts we still agree with. - More key points: Instagram’s algorithm as creators, how to send a DM, mindful decision making, deathbed impact, long term planning with education vs. a passion project, massive action for massive results, reducing constant stimulation and more! - Brian is a very talented music producer and podcaster; he can also teach you how to produce music! Here are all of the links to where you can make a connection:
Instagram: https://www.instagram.com/kiidbriian/ Spotify: https://open.spotify.com/artist/3Lf1Crq6UCT3qJifITOIvY?si=vEWa79tqR_mFfLh_LG9F-w Music production education: http://fiverr.com/kidbrian
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For professional figure competitors, getting to and maintaining a competition ready physique has both rewards and drawbacks. It is a long process but the goal is to compete with yourself and to see how much more you can bring to the table each year. Not only is Allison Jackson a mother, but she’s a professional figure competitor turned fitness/nutrition coach. She hosts her own podcast called Fit To Lead. With so much of her time and effort in different places, it is important that we discussed routines, knowing your priorities and the importance of family support. More topics discussed: the process of competition day, the challenges of an 8 month preparation, posing, having a coach, altering diet at the end of the prep, post competition mental health challenges and more!
- Read more about Allison and her business: https://www.allisonjacksonfitness.com/ Follow Allison on Instagram: https://www.instagram.com/allisonjacksonfitness/ The "FIT TO LEAD" Podcast: https://open.spotify.com/show/1Flbca31hGV64mb3Knbm4r -
Shugyo is intense physical and spiritual training for the purpose of transformation. It could also be translated as a deep daily practice. That’s a lot like how we run things on the show Sets & Reps. On Episode 30, Rick Testa describes how three of his own deep daily practices have helped him divert from a destructive path. We talk about how martial arts builds discipline, helps you get to the edge of fear, learning, and dealing with your own emotions. Rick is the chief aikido instructor at Shoshinkan dojo, a 4th degree black belt. He is also an ordained zen monk and practitioner of integral bodywork. Integral bodywork is a fascinating type of structural integration therapy (the connection of muscles/soft tissue/joints). I’ve only recently become aware of it through this podcast. We talk about the 10 sessions of integral bodywork, how someone is able to perform it, and what some of the “side effects” are. Thank you for listening!
- All podcast websites and platforms: https://linktr.ee/setsandrepspod More about Shoshinkan Aikido: https://www.shoshinkan.org/ More about Integral Bodywork: https://integralbodywork.com/
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Podcasting is a wonderful hobby and passion project. I was grateful to be able to explore it with Lazo Mohamed, the host of FLOW podcast. Lazo is an architect from Manchester, England working towards his master’s degree. FLOW podcast was created to provide charged, unfiltered discussions about a host of interesting and relevant topics ranging from mental health and relationships to exploring Greek and Egyptian mythology! The research that Lazo puts into each podcast is evident and I was happy to have the opportunity to connect with him. Joining us also on Episode 29 today is Lazo’s colleague Huzaifa.
- This was a truly fun and insightful conversation between podcasters who don’t know it all but are figuring it out one episode at a time. We discussed: how the podcast was formed right before lockdown in the U.K., preparing for an episode, audience feedback, conversing about multiple topics versus just specializing, expanding your reach, developing multiple skills as a podcaster, briefly on the “Flow” state and more! - - FLOW Podcast on Instagram: https://www.instagram.com/flow.podcast/ Sets & Reps on Instagram: https://www.instagram.com/setsandrepspod/ - - Better Beings: 50% off Full YOUniversity Tuition Package with code SETSANDREPS: https://betterbeings.net/youniversity
Being relentless means stopping at nothing and racing headlong towards the goal. Jordon Haslem is in relentless pursuit of building physically and spiritually stronger people through coaching and discipline. He is a strength coach operating out of Strength Camp gym in St. Petersburg, Florida. He has also trained American Ninja Warriors and played football Semi-pro. When he realized he had more of a knack and enjoyment for the preparation rather than playing the sport, he began developing himself and moving his career forward. In today’s episode of Sets & Reps we discuss: having a “beginner’s mindset”, your ideal career, words that qualify your vision, a thirst for knowledge, an abundance of counselors, where to focus your learning, and more! Important accounts you should follow on Instagram! The podcast: https://www.instagram.com/setsandrepspod/ Today’s guest: https://www.instagram.com/coachhaslem/ Follow Overtime Athletes: https://www.instagram.com/overtimeathletes/ 50% off YOU Revolution YOUniversity Full Tuition Package with code SETSANDREPS: https://betterbeings.net/youniversity
Michelle Zellner went from being a personal trainer and noticing that being healthy and happy required much more than the physical aspect of working out, to developing a multi-faceted approach in the form of corporate wellness programs and online courses. She is an advocate of living by intentions to become a healthier and happier human being. She has helped so many others do the same by helping identify areas in their life where they could make improvements and grow each day. She thrives off of the energy she can receive from the environment. She came on the Sets & Reps podcast and uses her story and experiences to discuss: solutions for everyday problems we all face, living with authenticity, creating an environment to thrive, curiosity rather than judgement, vision boarding and more! -- Find more information about today's guest: https://betterbeings.net/ -- Follow Sets & Reps the podcast on Instagram here: https://www.instagram.com/setsandrepspod/ -- A message from today's guest: Greetings Better Beings! To highlight National Wellness Month, and to honor my commitment to help people be better beings, I am hosting a series of webinars during the month of August. These are complimentary and open to anyone in the ENTIRE WORLD. I am sharing the zoom registration links with you, with the hope that you will join and spread the word far and wide. If you can’t make it to the live session, a recoding link will be sent to anyone who has registered. I hope to see you there! In health and happiness, Michelle Join me Wednesday, August 11th at 7pm MT to discuss The Habits of Healthy People: https://us02web.zoom.us/meeting/register/tZYldeutrTopHdFYin9zhpN5-rosz8W6gw0e Join me Tuesday August 17th at 7pm MT to get to Know Your Numbers: https://us02web.zoom.us/meeting/register/tZctd-yvqDMpHtW3lc628kbAWp7D2Jr38BaC--
Christian Merritt started as a youth athlete passionate for programming safe yet effective workout programs for himself, to helping both athletes and the general population become effective with their mind and body. He created the Merritt method and has ambitions to manifest it into a culture and community of driven individuals. He has recently opened up his own training space and specializes in helping golfers optimize their performance on the course. Topics discussed include: overcoming burnout, cross-sport program considerations, anatomy of the golf swing, major muscular injuries in golfers, hip power and mobility, and explaining the Merritt Method mentality.
Mike Pachan has 11+ years of experience using and researching cannabis and hemp. On the daily he chases an “Activated” lifestyle. With his “Mountain Made” CBD products, he is hard at work making sure you are too. Topics discussed: the what and how of CBD vs. THC, cannabis isn’t for everybody, quality control and transparency, maintaining and not suppressing high energy, his anxiety struggles, science stuff, studying cannabis in the healing of ailments, moving the industry forward, and more!
Brandon Cadorette is a personal trainer and the co-owner of “Wellfound Physical Therapy and FItness” in Burlington, Vermont. Brandon had been working as a trainer at the health club I joined, of which I am still an employee. I saw him as one of my first mentors. I could always run an idea by him about training or ask a question if I had it. He has taken the entrepreneurial leap and opened up his own facility with his wife Jen, physical therapist. Topics discussed in today’s episode: operating a combined pt and fitness clinic, some flaws of online training, why p physical therapy patients don’t always do personal training, keeping fitness clients uninjured, measuring your workout intensity, smarter endurance training and more!
Discussing gratitude, the hard work of maintaining motivation, reframing yourself, going the extra mile and more! Shawn Anderson is a motivational speaker. Shawn also founded Extra Mile Day which in currently honored by 512 cities in the U.S. for those who pushed a little bit more each day to better their communities or create a positive change.
Michelle May created the Am I Hungry training programs to promote a vibrant lifestyle for individuals who have felt bound up by diets or a poor relationship with their food. This was a great conversation about the "mindful eating cycle", the dangers of restrictive eating, the right and wrong ways to use food tracking apps, and much more!
Thomas Robinson is a personal trainer and the creator of FTLYF (Fit For Life). This app is your personalized program that matches you with personal trainers in your area. Vice versa, if you're a trainer, Tom has created a business that is supportive and proficient in the way of matching you with eligible individuals who have specific training needs. Along the way we talk about the trials, troubleshooting and timing that it takes to develop an app, as well as his story, inspirations, and passions that helped him to create it. No, covid wasn't involved with it.. -- Please listen to SETS & REPS on Spotify, or catch up with any of the videos that you may have missed on my YouTube channel. Be passionate, inspire discipline.
Whether you work a sedentary job or you’re a professional athlete, Eric Dagati knows “what’s up” when it comes to performance. He’s coached many in an industry that’s moving forward constantly, and shares how important it is to stand apart. Topics: how important it is to build professional relationships, how to test for performance, how to track and what to AVOID when it comes to performance, team consulting, breathing better and more! Give it a listen! Follow @ setsandrepspod on Instagram! Codes: (00:00) Special Message/What’s Sets & Reps? (02:05) Guest Introduction (04:58) Teach a man to fish (08:50) Build professional relationships/connections (11:00) Multiple disciplines under the same roof (15:20) Long term athletic development (23:48) Program readiness (24:57) Open up the hood with the “Performance Pyramid” (32:53) Don’t make assumptions (33:57) Minimal, Maximal, Optimal (36:33) “The Magic Wand” conversation (39:36) Make it personal (45:24) Edge of your ability (48:24) Breathe better (53:27) Speaking the international language of movement (58:48) Professional team coaching/consulting (01:04:12) The harder conversations to have (01:07:20) Am I in the wrong spot?
How can you make writing a part of your life as a successful side hustle? What’s a smart way to begin your outline, create relatable characters, and peel back the layers? Urban fantasy writer Riley Tune puts in the reps for recognition in stores and online everywhere, as well as describing how it feels to see the results. Time codes included below (00:50) Circuit Training: Me vs. Also Me (03:18) What is urban fantasy? (07:20) Set apart from other superhero stories (09:52) Paragon: An Icon Story (14:40) The outline process for writers (17:36) Making relatable characters (22:19) Sharing your story (24:38) From work space to book store (32:21) Writing as a side hustle (39:28) Measure a book’s success
Learn what kind of mind is the right one for coaching group fitness from group fitness class coordinator Sue-Ellen of Hampshire Hills Athletic club. Sue has 9 Les Mills group exercise certifications. With a “do it, don’t think about it” mentality, she talks about her experience becoming certified, maintaining a certification, how to coach and connect to a room full of people, and more! Time codes are included below. 00:54 Circuit Training: #22ResetChallenge (TRY this and tag @setsandrepspod on Instagram) 06:26 Group Fitness as an “hour of escape” 11:22 Maintain your Group Exercise Certification 12:54 A “Les Mills” Health Club? 15:00 Choreographed Classes vs. Freestyle Classes 17:42 How to Interact with People 21:26 Don’t Think, Just Do 23:00 Teaching Exercises to a Room Full of People 25:04 When it All Comes Together 26:30 Will Group Fitness Remain a Part of Future Fitness?
I share the top 3 most commonly asked questions I've received in the 2.5 years I've been certified as a personal trainer.
Another 2 minute short, this time exploring the various learning styles. How you can benefit from knowing what yours is and how to use it? Listen to find out.
How to make an intimidating environment feel a little more comfortable the first time you arrive. The first time is half the battle but to make it sustainable for your lifestyle, you need to make it a part of your routine.
Deadlines are looming and maybe you feel like you've got nothing done even though you have meant to. Using the 3 I's, you can get started on that project you've procrastinated or take the first few steps towards a goal that you've been overthinking or avoiding. You can learn an easy way to get the results by putting in the reps.
What’s your favorite way to support small businesses? For me, I love it when a small business owner comes on my podcast to explain the glow up from humble beginnings in another part of the world to traveling around my side and watching his business grow. Barber David Valle Lara, of the Shop Professional Barbering, puts in his reps every day by cutting hair and making people smile. He talks about the importance of building client relationships, the pros and cons of being a barber, what takes up extra time and energy owning a business, how important your accomplishments are and much more! Time codes included below! (00.22) Circuit Training: Set S.M.A.R.T. Goals! (05:48) The Shop, Professional Barbering (07:37) Fixing Phones, Cutting Hair (12:16) Making the Move, Becoming a Business Owner (14:40) Importance of Client Relationships (17:17) The Pros and Cons of Being a Barber (20:33) What Takes up Extra Time and Energy with Ownership (24:30) Stick With It (26:37) Don’t Talk About What You’re Doing (30:19) Barber’s Top 2 Tips for Men’s Style/Beard Trimming
They went from freestyling in the whip to starting their own music label and experiencing rapid growth and numbers with their first song. Now they have an EP, 2 albums and a myriad of singles that BUMP. I spoke to the founders of Blacklabel music, local rappers Jevi and Jedih. They are passionate about the what and why of music. They have a mind that desires giving only the content they care deeply about and bringing power to their fans. We talk about how it all started for them, including what their label name means. We talk about time management and mental health for artists, having your mind at the center of your reality, how they choose the titles for their songs and many more. Time codes included below. Subscribe to join the Sets & Reps army! 3:42 Circuit Training: My Personal Training Programs 13:03 What Does Blacklabel Mean? 15:06 From Rapping for Fun to Making a Name 16:06 J Cole’s “No Role Modelz”: Respecting a Legend 18:36 The First Song that Blew Up 23:10 Fall in Love with the Repetition, Not the Reception 27:19 Artist Inspirations 29:55 The Struggles of Time Management for Artists 33:43 Success is a Series of Little Victories 35:38 Having Your Mind at the Center of Your Reality 40:43 Choosing the Names of Songs 49:51 Signing to a Record Label vs. Being an Independent Artist
Jack Lynch is a D3 baseball athlete from Ithaca, New York. He’s played baseball his whole life and enjoyed it just as long; while a pro career may be in his future, he has decided to be the best player he can be and be assured that he is having a good time during. We talk about how he has made the game of baseball a mental one, how you can surround yourself with a strong support system to help you believe in yourself, he takes me through his workout program as a college level athlete, shares a story about how he acted precise in a tight situation, and much more! Time codes included below! (5:11) Circuit Training: A personal trainer’s guide to meditation (13:56) Sport made mental, not physical (19:50) It takes 1 or 2 people to believe in you (24:40) Joining Advanced Therapy and Performance (CT) (25:38) Team lifts vs. working out solo (28:19) College level baseball workout program (29:33) Variations and technique for performance (33:09) Stay on the path even if others don’t (38:52) A moment where you performed well under pressure (40:21) Have fun, do the job (41:08) You might be the only thing in your way
Sets & Reps is BACK with another thought-provoking and value-packed episode. This time I'm sitting down with mental performance coach Matt Rieger. Matt graduated from Springfield college with an athletic counselor degree; he currently works at Advanced Therapy and Performance helping athletes use mental skills to overcome obstacles and make improvements in their daily lives. Time codes for your listening leisure below!! - - 4:18 Circuit Training "Core training vs. Abs training" 15:05 Breaking down a "mental skills" session with athletes 18:30 Goals/outcomes of mental performance training 18:56 Building Self-awareness 21:25 Handling "the unknown" 23:04 Routines and Habits 25:53 "Building tools/Overcoming obstacles" vs. "Fixing a Problem" 28:01 Mental Performance: High-school vs College 29:39 Chasing the results or enjoying the process 33:15 Development = Time + Patience 35:24 What does it mean to "walk in someone else's shoes"? 43:00 The coach's role in discussing sensitive/uncomfortable information 47:24 The mental affect of playing multiple sports at once 51:26 The 7 mental skills 54:50 Advice for stepping up your empathetic response
GOATA (Greatest of All Time Athlete action) coach Stephen Beahn has been an athlete his whole life, and like many others, he suffered from nagging aches and pains performing. After lifting and working out traditionally his whole life, he sought out GOATA to help him in ways no one else ever could. This fast growing methodology looks at the movement patterns of some of the greatest athletes that play for their whole careers with no injuries, as well as indigenous tribe members, babies, and some animals. It re-envisions and debunks fitness industry norms by helping athletes and the common man, woman, and young person re-code their body to move the way nature intended. Time codes for topics discussed below: 2:17 “Circuit Training”: Tight Hips and Solutions for mobility! 10:27 an Athlete’s search for answers 15:03 GOATA (Actions of the Greatest of All Time Athletes) 18:32 GOATA patterns 19:50 Assessing with Slow-Mo footage 23:25 the most common posture problems 28:40 GOATA and injury rehab 33:32 Front Chain vs. Back Chain 37:57 Sprinting: straight lines vs. energy waves 41:07 Properly absorbing pressure in the Hip and foot 55:22 Cuing change of direction and forward motion 57:45 Objections/opposing opinions 1:04:11 Move well and KEEP moving well for life Subscribe for more!
Greg Stoyles has been on several walks of life. He formerly taught philosophy at several colleges in Western New York and sat on several ethics committees, as well as having been ordained as a minister when he completed seminary. He has also been to Ireland twice to study abroad, and visited Japan in his youth. In episode 12 of Sets & Reps, I pick his brain on philosophical theories, ethics as a standard for goodness, what suffering means, how to avoid suffering by seeking pleasure, and many other substantial topics. Time codes included below. Thank you for listening! 1:37 - Circuit training: Stronger Shoulders! 6:49 - Philosophy vs. Psychology 9:25 - Theories of Philosophy 13:52 - What is the best life for me to live and why? 16:45 - Hedonism: seeking pleasure to avoid suffering 18:43 - Immediate/physical pleasures vs. mental pleasures 23:54 - Advice to those trying to avoid instant gratification 26:47 - Living a life of excess 30:18 - When suffering is unavoidable 38:59 - Early progressive policies 1800s england 41:51 - Explaining the guilt behind switching to a vegetarian/vegan diet
*email me at setsandrepspod@gmail.com if you have brief questions about the gym, training, or nutrition that you want me to discuss in my new intro segment. You will receive a shoutout at the end of the intro!
In this all new Sets & Reps podcast, former Strength and Conditioning Coach Dan Rousseau from the Tampa Bay Rays professional baseball team joins me to talk about his experience working with athletes.
We talk about the roles and responsibilities of a strength and conditioning coach, taking the CSCS exam, what was the biggest thing that transferred from the training facility to the field, how a coach like this might spend most of his time during peak hours, where he would travel with the team, and so much more!
LinkTree - https://linktr.ee/setsandrepspod
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Email - setsandrepspod@gmail.com
Welcome back to the special edition of Sets & Reps called "Nerd Splurge", the podcast where my lifelong compadre Josh Hartling and I get together and dive into various superhero, comicbook, and pop culture topics, with something new and exciting each episode. On today's episode, we quiz each-other with random trivia questions, and have a conversation about who the first ever superhero was, the original color of the incredible Hulk, the best selling comicbook of all time, and more!
Alyssa has been a personal trainer in the New England area for 3+ years now, she is also a corrective exercise specialist and has taught women's self defense classes in the past. She has dedicated herself to helping her clients achieve great things and stay focused within personalized training programs. She is also my coworker and a great friend and positive influence! We talk about how Covid-19 has impacted the fitness industry from two personal trainer's perspectives, how one can nurture a commitment to fitness and a healthy diet while balancing the rest of their life, the importance of the client/trainer relationship, weightlifting as an "outlet", using competition to drive you without obsessing over someone else's journey, and how youths can get out of their comfort zone in the gym. Thank you for listening! I hope you stay blessed and productive during this pandemic.
Do YOU have topics you want to hear me learn about and discuss on this podcast? SEND me an EMAIL at setsandrepspod@gmail.com and I'll throw your name up when I do the episode intro.
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My guest has been running his own reporting/commentator podcast for some time now, he reports on crazy breaking news in the world of professional sports. He has a vision and a desire to work for the MLB in the future. Aside from having clear passion in what he does, the man is very well spoken and I found the conversation to be very stimulating. We talk about manifesting positive outcomes with your words and attitude, the "everything happens for a reason" phrase, the dual concepts of social media as a positive or negative influence, long term project growth, STEROIDS in professional baseball??.... and more!
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P.s. if it seems like we interupt eachother, it's because of a slight lag in our connections lol...
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New videos every Friday! Times of release announced on IG!
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In this episode, I'm talking about the best motivational practices and habits that kept me going during the pandemic, and will continue to keep me going as I nurture them. You can do these too and they may help! I also talk about instant gratification versus the long game for success, the benefits of positive self talk, figuring out your potential and MORE!
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Instagram: ggdanian
YouTube: Sets & Reps Greg Gdanian
Email: setsandrepspod@gmail.com
Today's Sets & Reps discusses the use and ownership of firearms for self defense. Shelby Young is an experienced personal trainer at Hampshire Hills Athletic club in Milford and happens to be one of the heads in the department I work in. He has a background in Olympic weightlifting and several forms of martial arts (including Muy Thai, MMA, and boxing). We hope the general population and viewer's like you can glean from this conversation, I know I did.
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IG ggdanian
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YouTube: Greg Gdanian Sets & Reps
Send me topic requests and inquiries! (setsandrepspod@gmail.com)
Every 5th episode of Sets & Reps will be known as Nerd Splurge. In this special edition of the podcast, my lifelong friend and fellow nerd Joshua and I sit down to break down two random storylines from either DC or Marvel comics.
On today's episode we talk about Blackest Night and Identity Crisis, two D.C. stories revolving around the dead and dead risen. Take a dive with us as we discuss 3 things we like and 3 things we dislike about these stories.
In this episode I find out what it takes to be an entrepreneur and have an internal chat with myself to see if I possess that. I also share what has been going on in my personal career currently, in the recent past, and where I want it to go in the future. Finally, I discuss my top 4 exercise recommendations for building functional strength and top 5 general nutritional recommendations.
In this podcast episode, my fellow classmate and future PTA colleague Ryan and I talk about athleticism from the high school to college level. We touch upon areas like lifelong skills development, multi-sport play, breaking the stigma of youth weightlifting and more.
We talk about a few weightlifting topics, specifically part of how we got into it, how we best dealt with nagging pains, pre/post workout nutrition, and Strongman vs Powerlifting.
On this episode, producer and fellow exercise enthusiast Brian Meldrum and I talk about the emotional effects of music, some of our own breakdowns of todays artists, and an inside look at Brian's journey as an up and coming producer. We hope to inspire the pursuit of something you're passionate about.