S&H Shenanigans: Recent Episodes
salomon
Hey guys, we are coaches from Montreal,Canada. We have an evidence based approach to fitness and love to educate our audience on some topics that could help them achieve their goals or maintain their progress.
Episode 4: Mastering Discipline, Defining Balance
Sal and Sandrine share their take on discipline, unraveling its role in their fitness journeys and daily lives. Delve into their contrasting views on balance, exploring how it shapes their dynamic lifestyles.
In this episode, the duo opens up about post-competition realities, discussing their evolving relationships with food. Gain practical insights into navigating cravings and fostering a healthy post-competition approach.
Join Sal and Sandrine for an insightful discussion, packed with wisdom and tips on discipline, balance, and sustainable post-competition nourishment. Tune in for a dose of inspiration for your fitness journey.
Welcome to episode 3 of "Physical Culture: Taking Inventory"! Join Sal and Sandrine as they dive into Sweetdrine's journey through her first workout block post-competition. Discover one of Sweetdrine’s milestone’s that shattered one of her greatest limiting beliefs when it comes to lifting weight and explore the uncommon perks of training high reps.
Embrace the warrior within, push your limits, and be part of the evolving Physical Culture.
Enjoy the insights, and until next time, keep striving for greatness!
PhysicalCulture #WarriorWithin
Welcome to Episode 2 of "Physical Culture." In today's episode, we're diving into Sal's world. I had a chance to ask him three insightful questions that will help us get to know him better and gain a deeper understanding of his views on the sport of bodybuilding. We kick things off by discussing mini cuts, then we shift our focus to what bodybuilding truly means to him, and finally, we explore the artistry of posing. Stay tuned and enjoy the conversation!
• Welcome to "Physical Culture - Taking Inventory" podcast, where Sal and Sandrine explore bodybuilding, self-mastery, and the highs and lows of their journeys
• Topics covered include sacrifice, unwavering devotion to our passion, and commitment to their core beliefs of dedication, hard work & fostering personal development.
• Join us on this journey, get inspired and prepare to be empowered as we strive to be the best versions of ourselves in the world of physical culture. Buckle up!
We talk about nutrition, coaching, entrepreneurship and how to overcome adversity.
I get the chance to pick Sandrine’s brain and luckily you get to hear it!
Enjoy!
Moments before stepping on stage for the first time in 5 years and the first time as a Classic physique competitor.
I discuss a few things that this prep thought me and share a quick dive into my peak week protocol.
Enjoy the ride.
Clark and I had the privilege to spend some time with IFBB pro Desrick Walcott.
He’s a Pro bodybuilder, coach, artist, motivator and forever inspiration of mine.
It was awesome to get the chance to pick his brain and have some great conversations about the sport as well as about life in general, discovering one self and facing adversity.
It’s was so hard to pick sound bites of this episode because its overall such a great conversation.
Hope you guys get to enjoy it as much as we did.
Can you actually boost your metabolism to fast track your way to your goals?
If you count on using spices to achieve that the unfortunate answer is NO..
I present two studies using a variety of spices to boost metabolism and the results were an underwhelming 50 cals extra per day at most.
That’s not gonna take you super far.
I also discuss if theres actual differences between young VS older people when it comes to metabolic rate.
As well as, if there’s differences between males and females.
Short answer is NOP. No differences whatsoever.
Finally I talk about what can actually impact you metabolic rate and what you can do to prevent it from declining over time or during a deficit period.
In this episode I tackle three bullet points. Mostly all nutrition related.
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Study review
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Study Reviewed: Energy Deficiency Impairs Resistance Training Gains in Lean Mass but Not Strength: A Meta-Analysis and Meta-Regression. Murphy et al. (2021)
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Study review:
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Study Reviewed: Reduced Adaptive Thermogenesis During Acute Protein-Imbalanced Overfeeding is a Metabolic Hallmark of the Human Thrifty Phenotype. Hollstein et al. (2021)
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Presentation by James Krieger
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Can you really optimize your hormones to better fat loss?
I dive in deep and give you guys a nice breakdown of all three topics.
Enjoy!
ERRATUM: at the end discussing about whey protein I talk about increases in leucine but said leptin instead …. Clearly just a brain fart
In this episode Clark and I discuss a lot about the “process”.
Every fitness journey has a couple things in common and theres a few that are worth knowing before starting your own journey in order to better your chances of success.
We dive in deep into the early moments and give a couple recommendations.
In this new episode, we introduce our new trainer Mel!
Followed by a cool round table discussion about
(03:52) Rep range, load and hypertrophy
(10:51) Defining terms like volume, intensity, ROM
(17:32) Is a meal plan mandatory when new to training?
In this first episode of bullet points I discuss, an interesting study about the impact of yo-yo dieting on your metabolism, how fascinating satellite cells are and finally a few informations about different type of learners.
I hope you enjoy this episode.
Learn to dissociate yourself from the number on the scale. Listen up if you want to alter your perspective on the subject.
Everyday there seems to be a bit more hope that gyms will open back again.
That’s why I felt like it was a great opportunity to bring our professional athletic therapist, Helen, to share some knowledge and wisdom about going back to resistance training in a safe way.
I’m sure many of you are excited to throw those bands and 10 pounders away in a closet forever, so here’s some great information on how to start this new chapter of your journey.
Helen has been working with our team for a while now and has done wonders with many of my clients dealing with injuries or chronic pain. This conversation is also a chance to showcase the variety of great services we offer at TSTF.
Here are some key points we discussed:
- The best approach to go back to the gym post lockdown.
- Load selection recommendations.
- How to prepare before gyms open.
- Warm up recommendations.
- Tips to fast track your way to heavier loads.
I hope you guys enjoy this content and get a few great tips out of it.
I’m very excited to share our first TeamSalomon Coaches Round Table with Clark, Helia and I. In this first episode we discuss our opinions and recommendations for home training and nutrition during quarantine. We understand that it’s everyone’s reality at the moment and even if sometimes it feels like that’s all people talk about, we still wanted to share our own perspective with you guys.
Hopefully this content gives you a couple ideas or help improve your mindset towards the matter. I’m very privileged to have these two individuals in my corners and I’m so excited to see us grow as team in the futur.
Enjoy!
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Here are some bullet points from our conversation:
- Home training VS Gym training
- Is picking up running the best call?
- What is the best to do to not lose muscles?
- Can you just take a break from lifting weights?
- Should you be dieting right now?
- Improving weaknesses (mobility/cardio) during quarantine
- What to do if you’re an emotional eater?
- Is Bowser a dragon or a turtle??!
- What to do after a diet slip up
- Improving dieting skills during quarantine
Sharing a document that we've been working on for quite some time now:
-Add-ons that don't affect your caloric intake
-How to satisfy cravings without busting your macros
Robert, is a Team Salomon athlete who is two weeks out of his first national classic bodybuilding competition in Vancouver.
On this special episode I ask Robert questions about:
his fitness and competition journey
his reasons to be part of this sport
some funny anecdotes
AND he even drops a motivation speech
On this episode, we answer questions from you guys
Personal questions:
01:43 Q: is Salomon ever ashamed of Helia's behaviour?
12:37 Q: How was our first date and How did we MEET?
20:40 Q: Does Helia ever get tired of Salomon's nerdy talk?
24:15 Q: Who said "I love you" first?
Fitness questions:
04:00 Q:Our opinion on SARMS
17:00 Q: Important things to remember when BULKING
23:37 Q: Any "power foods" for a tournament ?
Today we go over the basic science behind carbs
- What are carbs
- What are they used for
- Where are they stored
- Complex VS Simple carbs
- Glycemic index
- Carb Timing
- Carb Cycling
- Water retention Carbs related
- Fiber
This time, we reverse the roles! I'm asking Helia questions about her journey, how she makes it work for herself an what it has brought her so far.
We talk about:
How she got started with fitness
Why she stuck to it
How she find her meal prep/ cooking style
How she manages her time
then vs now: what fitness brought to her life
In this episode we discuss:
Training muscle frequency
the concept of hypertrophy continuum
training 3x VS 5x/ week
5 important things in your journey
In this episode, we cover many subjects such as:
defining caloric intake, impacts of different food types, weight loss, calorie intake, macro distribution, energy expenditure, Cardio and when it's more useful, spot fat reduction and more.