The Essential Strength Podcast: Recent Episodes
David Skolnik
Strength is synonymous with success. This podcast dives into strength in its many forms - from physical to mental, intellectual to professional. Learn how to cultivate your own strength and expand your potential for success in all arenas of life.
Our guest this week is Dr. Kyle Gillett.
In today’s conversation, Dr. Gillett and I talk about the concerning health trends he sees in men and women between the ages of 25 and 45 as well as the health trends that those over 50 should be aware of. We talk about the continuum of diet, exercise and pharmaceutical interventions in addressing obesity and the many downstream risk factors associated with excessively high body fat percentages. We also go deep on the topic on infertility - why rates are climbing and what we can do about it.
You can LEARN MORE about Dr. Gillett's work & his new venture, GilletHealth - HERE
Our Partner Today is Stronger In Motion- Whether it's 1:1 Strength Coaching, Nutrition Consultation or our new Enduring Strength Program - we can take take the guess work out of training and nutrition and guide you towards the STRONGEST version of yourself!
Connect with Dr. Gillett - @kylegillettmd Connect with David - @dr.davidskolnik.dpt Connect with the Show - @essential.strength.podcast
Action PlanMy biggest takeaway - the the inspiration for your ACTION PLAN this week is this: while there are trends towards higher rates of certain diseases right now, especially metabolic conditions and declining fertility rates - there is also SO MUCH WE CAN DO ABOUT IT! Lifestyle changes, pharmaceutical support, dietary interventions… there is almost no problem that we cannot solve with the right team around us and the necessary tests to identify our personal risk factors.
So, your action plan this week is simply to go check out Marek Health - learn more about what they do and also, if you haven’t seen a doctor in 5 years - make a freakin appointment! If you feel amazing - GREAT - go get some labs done and figure out what your internal environment looks like when you feel awesome - that way in the future you and your medical team will know what to do in the inevitable event that one day you don’t feel so awesome whether because of age, environment, stress or illness. Be an active agent of your own health!
That’s it for this week. Until next time, we wish you STRENGTH and GOOD HEALTH.
Our guest this week is Frank Benedetto.
On today’s episode, Frank and I talk about why so many healthcare professionals are finding themselves burned out but scared to leave their jobs, when and how to find your niche as a practitioner and I ask Frank if it is ever too early or too late to start a side hustle. Frank is also gracious enough to offer two free tools to help everyone listening design a life they will love and to help them discover their niche - both resources typically reserved for members of The Honey Badger Project - so be sure to check today’s show notes for links!
Check Out Pain Free Performance - our partner on today's show is THE BEST educational resource for trainers, coaches and allied health professionals looking to advance their skills and ensure their clients will train PAIN FREE while improving their performance!
!! USE THE CODE "ESSENTIAL" AT CHECKOUT FOR 15% OFF !!
- Download the Life Design Worksheet
- Download the Find My Niche Worksheet
Connect with Frank - @frank_benedetto Connect with David - @dr.davidskolnik.dpt
Connect with the Show - @essential.strength.podcast
Action PlanYour action plan for the week is this - Block out the time needed to fill out the Life Design Worksheet, which is linked in the show notes for this episode. I can tell you from personal experience - the first time I did this exercise it was eye opening in a lot of ways. It gave me clarity as to what I really want my life to look like in a way I’d never experienced before, and it highlighted how my current work, income, and time management was not necessarily in alignment with what I said I wanted. And, spoiler alert - it still isn’t. I’m moving in the right direction - albeit slowly - but it’s high time I sat down and completed the Life Design Worksheet again, this time with my wife, and started taking more concrete steps towards living out my ideals. I hope you gain some valuable insight from this exercise… in fact I’m quite sure that you will.
That’s it for this week - until next time, we wish you STRENGTH and GOOD HEALTH.
Our guest this week is Dr. Kristin Phillips, DPT & a Re-Release of the fifth most popular episode in Essential Strength History!
Check out our partner on today's episode - Barbell Rehab - and use the code "stronger25" to save $25 off any online continuing education course!
Remember - if you are enjoying this podcast, be sure you’re subscribed, and that you’re sharing these episodes with your friends and family who would appreciate what we’re talking about on a week to week basis!
Highlights - In today’s Conversation, Dr. Phillips and I discuss the pros and cons of the term “Women’s Health” in light of the fact that both men and women both have pelvic floor anatomy that can benefits from assessment and treatment. We talk about the link between pelvic health and sexual function as it relates to both men and women and we talk about some of the common misconceptions that people have about the day to day job of a pelvic health therapist.
Connect with Dr. Phillips: @kristinphillips_dpt Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Action Plan - Your action plan this week is two fold:
First - your very practical action plan is simply to hop on the good old google machine and find your local women’s health physical therapist. You might not need their services now, but maybe you know someone who recently had a child and doesn’t even know pelvic floor rehab is available, and maybe at some point in the future this will be important for you personally. It’s always good to know where the healthcare specialists are in your area.
Second - your more broad action plan is to expand your professional knowledge base. Don’t assume that because you’ve been in an industry for 5 years, 10 years or longer that you have “seen it all” or that you know everything there is to know. This is part fo why I love having guests on who are fellow Physical Therapists specializing in treatment approaches I’m only peripherally familiar with, or has one lecture on in school. The best time to learn is now, and the next best time to learn is every day for the rest of your life.
That’s it for this week, be sure to tune in next time for my conversation with Frank Benedetto and a conversation that initially aired on November 3rd, 2021. This one is all about professional BURNOUT, especially as it relates to health and fitness professionals.
Until then - we wish you STRENGTH and GOOD HEALTH!
Our guest this week is Saad Alam.
Saad Alam is the Co-Founder and Chief Executive Officer of Hone Health (formerly known as Peak), an online clinic that treats men’s hormonal imbalances and low testosterone.
Saad is a lifelong health advocate dedicated to researching new and innovative ways to improve overall well-being. Saad set out on his journey to build a next-generation men’s health clinic after experiencing testosterone imbalances firsthand, which inspired him to learn more about male hormones and to help other men. Since founding the company, Saad has devoted himself to assisting men realize that age should not dictate how one feels and to have confidence as they evolve. He believes that we can maximize human life span past 100 years and is committed to helping people understand how to cultivate a holistic approach to actually feel younger as they age.
Remember - If you’re enjoying this podcast, be sure you’re subscribed, and that you’re sharing these episodes with your friends and family who would appreciate what we’re talking about on a week to week basis! Tag the show on Instagram - @essential.strength.podcast - and tag me, your friendly host - @dr.davidskolnik.dpt.
And don’t forget to check out our partners on today’s episode:
STRONG CoffeeIf coffee is one of your daily essentials, do yourself a favor - check out STRONG Coffee and save 15% of every purchase with the code ESSENTIAL at checkout.
Connect with Saad: @msaadalam
Check out Hone Health: HoneHealth.com
Connect with David: @dr.DavidSkolnik.dpt
Connect with the Show: @essential.strength.podcast
Action PlanYour action plan this week is, once again, to get your blood work done and to take the results to a naturopath or hormone optimization specialist. Someone who won’t write off your results as “aging” when you’re 32 years old (or younger). I’m going to keep beating this bloodwork drum until you all understand it’s importance. I’m working on improving some health markers. My wife is working on improving some health markers. I have co-workers and friends who are taking positive action towards a better, healthier, more energized life and in a minute, you’re going to hear Saad’s story - one that inspired an entire company that is working to revolutionize men’s health. So please - get your blood work done and take the results to a professional who cares about optimizing health, not just managing sickness.
What's Next?That’s a wrap for this week’s episode but make sure to tune in in two weeks for the first of our HIGHLIGHT SERIES featuring the five most popular episodes in Essential Strength history - starting with an episode featuring Dr. Kristin Phillips, DPT and a conversation about pelvic health, pelvic floor physical therapy and why women’s health isn’t actually just for women.
Until then, we wish you STRENGTH and GOOD HEALTH.
Our guest this week is Danny Matranga.
In today’s conversation, Danny and I talk about the key elements he wants every client to understand about training, the difference between the idea of a “best diet” vs. “best dietary practices”, what Danny sees as the biggest scam in the fitness industry and the potentially bleak inevitability that we will all eventually have to prioritize our health.
Remember - If you’re enjoying this podcast, be sure you’re subscribed, and that you’re sharing these episodes with your friends and family who would appreciate what we’re talking about on a week to week basis! Tag the show on Instagram - @essential.strength.podcast - and tag me, your friendly host - @dr.davidskolnik.dpt.
And don’t forget to check out our partners on today’s episode:
STRONG CoffeeIf coffee is one of your daily essentials, do yourself a favor - check out STRONG Coffee and save 15% of every purchase with the code ESSENTIAL at checkout.
The Enduring Strength Training Platform!
If you are tired of doing the same workouts and getting the same results... if you are ready for a training plan that will get you Strong & Healthy now and for the long run, send me an e-mail: david@strongerinmotion.com
Connect with Danny: @danny.matranga
Check out Danny's Podcast: Dynamic Dialogue
Connect with David: @dr.DavidSkolnik.dpt
Connect with the Show: @essential.strength.podcast
Action PlanThis week I want to focus on a single statement Danny made during our conversation. The statement is:
“Someone else making progress faster than you is not a personal failure.”
I want you to identify 1 or 2 areas of your personal or professional life where you find yourself feeling like a failure because you aren’t where someone else is, and I want you to make time to compare more than just your current situation but instead to consider your path to where you are vs. theirs, your currently trajectory vs. theirs, your goals vs. theirs, your definition of success vs. theirs… you might actually need to have a conversation with this person or these people you think are “beating you.” I can’t guarantee what you’ll discover but I do know that you’ll be taking steps towards comparing apples to apples instead of apples or oranges and that alone will help you see that you are not a failure.
What's Next?
Be sure to tune in next week for a solo episode where I’ll be taking a deeper dive into the differences between personal training, group coaching and following a training plan - you’ll learn which of these three options is best for you, how to weigh both the financial and fitness sides of the decision and for the coaches and trainers listening, you’ll learn how to create offers that target all three levels of this fitness/business continuum.
Until then, we wish you STRENGTH and GOOD HEALTH.
Our guest this week is Shanté Cofield.
Shanté is a Doctor of Physical Therapy (DPT) and the creator of The Movement Maestro, a website and social-media based platform devoted to all things human movement and mobility and a business coach who helps people discover their unique stories so they can stand out in the crowded online business landscape.
In today’s conversation, Shanté and I talk about her two keys to good content and why it’s vital for folks to “stop watching other people’s stories and start writing their own.” Shanté defines empathic listening, shares the values that guide her life and business and we discuss when it’s appropriate for coaches to guide our clients and when it’s better to be their sidekick.
Remember - If you’re enjoying this podcast, be sure you’re subscribed, and that you’re sharing these episodes with your friends and family who would appreciate what we’re talking about on a week to week basis! Tag the show on Instagram - @essential.strength.podcast - and tag me, your friendly host - @dr.davidskolnik.dpt.
And don’t forget to check out our partners on today’s episode:
STRONG CoffeeIf coffee is one of your daily essentials, do yourself a favor - check out STRONG Coffee and save 15% of every purchase with the code ESSENTIAL at checkout.
Pain Free Performance Specialist CertificationIf you are a health and fitness professional who is ready to step up and take your place on the true FRONT LINE of preventative health, then you need to check out GetPPSC.com and sign up for the LvL 1 Coaching Course. use the code ESSENTIAL to save 15%.
Connect with Shanté : @themovementmaestro
Connect with David: @dr.DavidSkolnik.dpt
Connect with the Show: @essential.strength.podcast
Action plan
If you are a content creator, whether on Instagram, TikTok or any other platform, and your end goal is to convert followers to customers - my challenge to you is to be more like Shanté in one specific way:
The Challenge - use your platform and your content to move your people forward before they ever actually decide to work with you. Make your content so valuable that when people do decide to work with you - and if you make it easy for them to do so, they will - make it so valuable that they say “Your content helped me so much in my fitness journey, my business development, my self-care, it helped me so much that I just can’t wait to work with you.”
Now, I know what you’re going to say - if I give it all away fro free, why would anyone pay to work with me? Well, I posed that exact question to Shanté in today’s conversation so, you’ll just have to keep listening to find out what she had to say about it!
That’s it for this week, but make sure you tune in next week for our conversation with Danny Matranga for a conversation about the five things he wants every client to understand about training, the difference between the idea of a “best diet” vs. “best dietary practices”, what Danny sees as the biggest scam in the fitness industry and potentially bleak inevitability that we will all eventually have to prioritize our health.
Until then, we wish you STRENGTH and GOOD HEALTH.
Our Guest this week is Mark Breedon.
Mark is an online strength coach for women who uses strength training to build their confidence in and out of the gym, and make them feel like a confident badass lifter. Mark is passionate about helping those who don't fit the typical mold of someone who is strong and wants to show you that strength training is for everyone. Mark's mission is to change the focus on why we exercise, to move away from training for the weight on the scale and instead use exercise for health, self-confidence, and feeling strong!
In today’s conversation, Mark and I talk about training for strength vs. training for fat loss, Mark defines a “weight neutral” approach to coaching, how he helps his female clients celebrate “non scale victories” and we talk about the “five minute rule” for exercise. I’m really excited to share this one with everyone listening because the world needs more strong women and it’s going to take more coaches like Mark breaking down barriers!
Remember - If you’re enjoying this podcast, be sure you’re subscribed, and that you’re sharing these episodes with your friends and family who would appreciate what we’re talking about on a week to week basis! Tag the show on Instagram - @essential.strength.podcast - and tag me, your friendly host - @dr.davidskolnik.dpt.
And don’t forget to check out our partners on today’s episode:
The Enduring Strength Training Platform!
If you are tired of doing the same workouts and getting the same results... if you are ready for a training plan that will get you Strong & Healthy now and for the long run, send me an e-mail: david@strongerinmotion.com
STRONG CoffeeIf coffee is one of your daily essentials, do yourself a favor - check out STRONG Coffee and save 15% of every purchase with the code ESSENTIAL at checkout.
Connect with Mark: @training.strong.women
Connect with David: @dr.DavidSkolnik.dpt
Connect with the Show: @essential.strength.podcast
Action PlanThis week’s action plan is a reimagining of one of the questions that Mark asks his clients. The question is - “What would make you feel strong?”
I’d like you to spend 10 minutes this week answering this question in one of two ways. You can simply sit down and free-write on the question of “what would make you feel strong”. Let you mind go, let the words flow and see where you get. Alternatively, if that sounds a bit to unbridled for you taste, I’d suggest you break this question down into three categories:
What would make me feel physically strong?
What would make me feel intellectually strong?
What would make me feel emotionally strong?
If you take 10 minutes to define what a STRONGER YOU actually looks like, you may find that you have a renewed sense of motivation and direction after this exercise!
That’s it for this week, but make sure you tune in next week for our conversation with Shante Cofield, aka The Movement Maestro and a conversation about how to own your time, build trust, live your values and make your online business stand out in a time when everyone has gone online.
Until then, we wish you STRENGTH and GOOD HEALTH.
Our guest this week is Ebenezer Samuel.
Ebenezer is the fitness director for Men’s Health, the largest men’s media brand in the world, and a personal trainer for a wide range of clients from NFL players to working mothers and from broadcast personalities to firefighters. He's also the head of training innovation at the virtual training platform FlexIt.
In today’s conversation, Ebenezer and I talk about how the fitness industry can do a better job of promoting client health vs. specific physical attributes, I get Ebenezer’s insight on how the growing market for fitness technology can have positive impacts for both coaches and clients, the importance of critical thinking for coaches and why making workouts and recovery fun is the key to activity adherence. Ebenezer has a unique perspective as both a coach and a journalist and I’m thrilled to share this episode with everyone listening!
Remember - If you’re enjoying this podcast, be sure you’re subscribed, and that you’re sharing these episodes with your friends and family who would appreciate what we’re talking about on a week to week basis! Tag the show on Instagram - @essential.strength.podcast - and tag me, your friendly host - @dr.davidskolnik.dpt.
And don’t forget to check out our partner on today’s episode - The Enduring Strength Training Platform!
If you are tired of doing the same workouts and getting the same results... if you are ready for a training plan that will get you Strong & Healthy now and for the long run, send me an e-mail: david@strongerinmotion.com
Connect with Ebenezer: @ebenezersamuel23
Connect with David: @dr.DavidSkolnik.dpt
Connect with the Show: @essential.strength.podcast
Action PlanThis week’s action plan will speak directly to the coaches, trainers and fitness professionals in the audience. I want you to take the next 7 days and make an effort to talk to your clients about the health-related benefits of physical activity, nutrition, or whatever kind of service your are providing. I’m not saying to stop talking about bigger biceps, flatter stomachs or new PRs... but there are more important things in the long term. Things that might motivate these current clients to become forever clients which is not only great for their health, but pretty good for your bottom line when coaching is your career. Stable health and stable income is a winning combination. This action plan might require you to do a bit of research - maybe you should go back and listen to a few more episodes of this podcast for some brain gains - it will be time well spent. Understand - as a coach or trainer you have the ability to be working on the TRUE front line of healthcare - the preventative side of the line. Don’t every underestimate the value you can bring and don’t be afraid to show every client just how powerful healthy lifestyle choices are!
That’s it for this week. Make sure you tune in next week for our episode Mark Breedon and a conversation about strength training with female clients, common barriers to entry for the female gym goer, weight-neutral training and defining success without looking at the scale.
Until then, we wish you STRENGTH and GOOD HEALTH.
Our guest this week is Reed Davis.
Reed is a Board Certified Holistic Health Practitioner (HHP) and Certified Nutritional Therapist (CNT). He is an expert in functional lab testing and holistic lifestyle medicine. Reed is the Founder of Functional Diagnostic Nutrition® (FDN) and the FDN Certification Course with over 3,000 graduates in 50 countries.
Our Parter on today's episode is Functional Diagnostic Nutrition- Use this special enrollment link to gain access to the most in-depth nutrition and lab testing certification course ever developed!
Remember - If you are enjoying this podcast, be sure you’re subscribed, and that you’re sharing these episodes with your friends and family who would appreciate what we’re talking about on a weekly basis!
Today's Conversation with Reed touches on the importance of personal responsibility, both as a prerequisite to being a strong person and also as it relates to taking responsibility for your own health. We discuss how conditions that are “common” in modern health should by no means be considered “normal” and the difference between a doctor who labels you with a diagnosis code and a practitioner who identifies your opportunities to heal. Reed and I get into concepts like individualized micronutrient metabolism testing, why Reed no longer uses the phrase “root cause” when it comes to health and we talk about Functional Diagnostic Nutrition. This is one of the more unique, eye opening conversations I’ve had on the podcast and I can’t wait for all of you out there to hear it!
Connect with Reed: Reed on LinkedIn Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Check out Functional Diagnostic Nutrition: functionaldiagnosticnutrition.com
Action PlanThis weeks action plan could easily be to get your bloodwork done… again. But that was your action plan last week and I’m confident you all went out and got that done right away! So, this week’s action plan is simply take stock of Reed’s 5 categories of wholistic health - his DRESS Principle:
Diet, Rest, Exercise, Stress Reduction and Supplementation.
Rate yourself 0-10 on category and write down 3 concrete steps you can take to raise your scores.
Simple. Actionable. Health.
What's Next - Make sure you tune in next week for our episode with Ebenezer Samuel and a conversation about the intersections of technology and fitness, why the fun factor is key to exercise adherence and how global accessibility to coaching is changing the game for both coaches and clients. I hope you’ll join me!
Until next time - we wish you Strength and Good Health.
Our guest this week is Ali Gilbert.
Ali has 20 years of experience as a Strength & Conditioning Coach specializing in Men’s Health and Hormone Optimization and has presented on these topics nationwide.
Our Parter on today's episode is Testosterone School- Use this special enrollment link to sign up and learn everything you need to know about testosterone and TRT in this self-paced course!
Remember - If you are enjoying this podcast, be sure you’re subscribed, and that you’re sharing these episodes with your friends and family who would appreciate what we’re talking about on a weekly basis!
Today's Conversation with Ali focuses on one hormone in particular - Testosterone. Ali explains why testosterone levels are plummeting in industrialized nations. She covers exactly what Testosterone does in the body and why low testosterone has a nasty cascade of effects on everything from focus to energy to libido. Ali also explains how the traditional healthcare system is failing men with low T and what every guy can do about it - including educating themselves with Ali’s immersive new online platform - Testosterone School.
Connect with Ali: @thealigilbert Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Check out Testosterone School: thetestosteroneschool.com
Action PlanThis week’s action plan is very concrete - I want you to get your blood work done. By the end of this episode I think you’ll understand why this is the second time that blood work has been your action plan - the first one was Episode 60 w/ Dr. Kyle Gillet. My wife and I have both recently gotten bloodwork done and it’s lead to changes in diet, stress management practices, household product use, you name it. There are processes happening inside our bodies that we simply cannot see, hear or even necessarily feel. That’s where a male or female wellness panel comes into play. Most insurances WILL COVER a wellness panel at one of the big lab companies in America. If you are interested in thriving rather than just surviving though, what you do with those lab results makes the difference. Ir you’re in a state where naturopathic physicians can practice, set up an appointment. Or find a men’s or women’s health specialist, a hormone optimization specialist … find someone who is going to hold you to a high standard than the standard American because sadly, only 12% of American’s are metabolically healthy and if you’re listening to this podcast, I know you don’t want to fall in that other 88%.
What's Next - Make sure you tune in next week for our episode with Reed Davis and another conversation all about REAL HEALTH - Reed and I go deep on the power of food sensitivity testing, metabolic profiles, the difference between “normal” and “common” when it comes to health conditions and why personal responsibility is paramount. I hope you’ll join me!
Until next time - we wish you Strength and Good Health.
Our guest this week is Roman Rodriguez.
Roman is the founder of The Coaching Marketplace, Director of Training at Moxy, PPSC Lead instructor and has been coaching and educating in the fitness industry for over a decade.
Our Parter on today's episode is Pain Free Performance - Use the code "ESSENTIAL" to save 15% on the BEST weekend certification in the fitness industry!
Remember - If you are enjoying this podcast, be sure you’re subscribed, and that you’re sharing these episodes with your friends and family who would appreciate what we’re talking about on a weekly basis!
Today's Conversation with Roman explores his journey as a trainer, an educator and a tech founder. We cover the importance of telling a good story, the social psychology skills that most coaches are sorely lacking, the importance of competition even when you don’t always win and Roman will dive deep into the problems he sees in the fitness education industry, the solutions he is building with The Coaching Marketplace, and why he is so passionate about coaches and educators having more opportunities to monetize their knowledge and their content.
Connect with Kevin:@roman_empire813 Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Check out The Coaching Market: thecoachingmarket.com
Action PlanThis week’s action plan builds on a single line that Roman says near the very end of the conversation - “Choose to challenge yourself before life challenges you.”
If you listened to Episode 78 with Doctor Chris Swart - you will remember that he made a point of saying that as life progresses challenges don’t get smaller, they get bigger. And that is why the continuous pursuit of strength is so important. Roman echoed this sentiment. Life will ALWAYS present challenges. You can CHOOSE to volunteer for certain challenges, or you can wait for the inevitable. One gives you some semblance of control. The other hands the reigns over the whatever unknowable force you believe controls this crazy world we live in. Your action plan this week is to CHOOSE to take on a challenge that you’ve been avoiding. Volunteer for the challenge. Step up. Maybe you’ll succeed. Maybe you’ll fail. I guarantee you’ll learn something. And as you’ll find out later from Roman, it's not about always winning, it about always COMPETING. Always TRYING. Again and again and again. So challenge yourself this week. That’s your action plan.
What's Next - Make sure you tune in next week for out episode with Ali Gilbert and conversation all about Testosterone - why the definition of “normal levels” of testosterone is changing, societal and environmental impacts on this vital sex hormone, the role of testosterone on aging and vitality what Ali is doing to support men who want to live an optimal life instead of an average one.
Until next time - we wish you Strength and Good Health.
Our Guest this week is Kenny Santucci.
Kenny is the owner of Strong New York and The Strength Club NYC. Kenny has established himself as a top trainer and thought leader in the New York City Fitness Landscape
Our Partner on today's episode is the STRONG Coffee - save 15% with the code ESSENTIAL at checkout!
Remember - If you are enjoying this podcast, be sure you’re subscribed, and that you’re sharing these episodes with your friends and family who would appreciate what we’re talking about on a weekly basis!
Today's Conversation with Kenny is about his vision for Healing the World Through Fitness, his personal reasons for pursuing a strong life, how to get more people physically active and the keys to effectively training the general population client.
Connect with Kevin:@kennysantucci Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Action PlanThis week’s action plan is specifically for the coaches listening to the show. I want each of you to take stock of two key elements of effectively coaching general population clients - First, do you know what your clients specific goals are? Not the goals you think they should have, but the goals they actually want to achieve, their reasons for working with you in the first place! Next are you making Every. Single. Session FUN. Again, not fun for you, but fun for your clients! We’re coaches, we like being in the gym. We think lifting heavy shit is fun. We think learning new exercises is fun. But those aren’t necessarily the elements your clients enjoy the most. So, can you make sure that your clients, the people investing time, money and TRUST into you, are having fun every single time they work with you. Prioritize those two elements, plus two more that Kenny will outline later in the conversation, and your training business will CRUSH IT.
What's Next - Make sure you tune in next week for out episode with Roman Rodriguez and a conversation about the soft skills every coach needs, the importance of competition even when you don’t always win, and Roman’s vision for a democratized fitness education marketplace.
Until next time - we wish you Strength and Good Health.
Our guest this week is Kevin Mullins.
Kevin is a Miami-based personal trainer, Pain Free Performance Lead Instructor, and published author. Kevin and I share many of the same interests and passions in the realm of health & fitness and we are both part of the Pain Free Performance Education team.
Our Partner on today's episode is the Pain Free Performance Specialist Certification - save 15% on the BEST weekend certification in the Fitness Industry with the code ESSENTIAL at checkout!
Remember - If you are enjoying this podcast, be sure you’re subscribed, and that you’re sharing these episodes with your friends and family who would appreciate what we’re talking about on a weekly basis!
Today’s Conversation with Kevin isn’t about how to cue a squat or program effectively for online clientele… no. Today’s conversation with Kevin is about mental health. Specifically, it’s about the mental health of men in the fitness industry. How we’re taught to deal with difficult situations, what happens when our identity is called into question and whether or not we can still be badass coaches while taking a softer, more introspective approach to masculinity.
Connect with Kevin: @kevinmullinsfitness Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Action PlanThis week’s action plan is meant to provoke some hard mental work. The question to ask yourself is - “What strategies do I have for dealing with difficult feelings?”
It would probably be a good idea to grab a pen and paper for this week’s action plan so that you can actually SEE your strategies written out. As you’ll learn later in the conversation with Kevin - only having one way to deal with difficult feelings can work… until it doesn’t. Until you hit what seems like rock bottom and then the floor collapses underneath you all over again. The point of this question isn’t to trigger anxiety or cause you to feel your strategies are flawed. The point is to bring attention, perhaps for the first time, to the strategies you have in place. I hope that as you listen to this, life is mostly good, you’re mostly happy and your feeling mostly positive about your immediate future. But, again, as you’ll learn in this episode - life can change fast. Really fast. And it never hurts to be prepared.
What's Next - That’s it for this week on The Essential Strength Podcast. Be sure to tune in next week for our episode with Kenny Santucci, owner of Strong New York, and a conversation about Healing the World Through Fitness, Taking care of the little things, prioritizing personal health, lowering the barriers to physical activity, and how to train the general population.
Until next time - we wish you Strength and Good Health.
Our guest this week is Doctor Chris Swart.
Doctor Swart is an Exercise Science Professor with a PhD in Exercise Physiology. While this conversation is built on our shared experiences in the field of Exercise Science, there are a lot of universally applicable lessons that can be applied to the pursuit of any career or any stage of life - including the importance of networking early and often, finding mentors and testing your knowledge.
Our Partner on today's episode is FNXFit - save 15% on every purchase with the code ESSENTIAL at checkout!
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Today’s Conversation with Doctor Swart includes the story of his decision to pursue a career in academics vs. a career in coaching or rehab, the common mistakes he sees undergraduate students make as they prepare for graduation and the transition into the workforce, and Doctor Swart outlines his “Three Mentors Philosophy”.
Connect with Doctor Swart: @doctor.swart Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Action PlanThis week’s action plan is inspired by Doctor Swart’s “Three Mentor’s Philosophy”. If you are truly trying to level up in life, you need to find people who have done want you want to do, experienced the potential stumbling blocks, and found success. So, without spoiling the Philosophy - I still want you to listen to the entire conversation, of course! - What I’m encouraging you to do is identify one area of life you are actively trying to improve - this could be professional, it could be athletic, it could be your marriage… you get to choose - and then find someone 10-20 years ahead of you who has achieved and sustained what you are striving for and approach them about mentoring you. You’ll learn about some strategies for initiating this type of conversation later in the conversation but for now, just start thinking about what you want to achieve and identifying potential mentors!
What's Next - That’s it for this week on The Essential Strength Podcast. Be sure to tune in next week for our episode with Kevin Mullins, coach, educator and author - and a discussion about the state of men’s mental health in the Fitness Industry, how we are taught to deal with difficult situations, what happens when our identity is called into question and whether or not we can still be badass coaches while taking a softer, more introspective approach to masculinity.
Until next time - we wish you Strength and Good Health.
Our guest this week is Cory Camp.
Cory is a former Division One athlete, Founder of Forever Athlete and host of the Forever Athlete Podcast. After his athletic career ended, Cory experienced a profound loss of identity and felt that he’d been “locked out of flow” - the state of being where we are at our most creative and intuitive. The realization that he had invested too much of his identity into a single element of life, lead Cory to dedicate himself to helping other athletes make a smoother transition into life after sport.
Our Partner on today's episode is STRONG Coffee- save 15% on every purchase with the code ESSENTIAL at checkout!
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Today’s Conversation with Cory is about human connection, training for a marathon, getting uncomfortable and the struggles that athletes face when their careers come to an end.
Connect with Cory: @corycamp Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Learn More About Forever Athlete: https://www.foreverathletela.com/
Check out the Forever Athlete Podcast: Listen Here
Action PlanThis weeks action plan goes deep. I want each of you to ask yourself one of Cory’s favorite questions - “How would you describe yourself without telling me what you do for a living?” You’ll hear Cory’s answer in a just a little bit but feel free to pause this episode for a minute to answer this question in your head. If you find value in this exercise - I’d suggest you pose it to a friend, family member or significant other. I wonder if you’ll be surprised by their answer or if you’ll find you would use similar words to describe them? Regardless, I think you’ll learn something about yourself by describing yourself in this way.
What's Next - That’s it for this week on The Essential Strength Podcast. Be sure to tune in next week for our episode with Doctor Chris Swart, and a conversation about how undergraduate students with an interest in health and fitness can best prepare themselves for a successful transition into the working world. The conversation includes Dr. Swart's “3 Mentors Philosophy”, the power of networking and common mistakes students make but don’t have to.
Until next time - we wish you Strength and Good Health.
Our guest this week is Matteo Franceschetti.
An athlete his entire life, Matteo has always been obsessed with performance. First, it was athletics. Then business. Now, sleep. The first two pursuits - athletics and business - lead to many sleepless nights, rationalized by the pursuit of record performance. It was Matteo’s quest for more restorative sleep, in fact, that led him to quit his previous life and launch Eight Sleep, a company dedicated to fueling human potential through optimal sleep, and to turning the bed into a seamless health platform for improved health, performance, and longevity.
Our Partner on today's episode is FNX Fitness- save 15% on every purchase with the code ESSENTIAL at checkout!
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Today’s Conversation with Matteo centers around how to how to express our power, the roll of sleep in peak performance and how Eight Sleep is using modern technology to recreate a more optimal human sleep experience.
Connect with Matteo: Matteo Franceschetti on LinkedIn Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Learn More About Eight Sleep : www.eightsleep.com
Action PlanThis week it’s all about SLEEP - something I’ve been learning so much about ever since I recorded this conversation with Matteo. Sleep impacts everything from focus and memory retention, to risk of all sorts of mental health disorders, body composition, cancer risk, life expectancy - you name it, sleep effects it. I've been reading the book Why We Sleep , and in the book the author, Matthew Walker, even goes to far as to posit the question - “While most people ask - why did living organisms begin sleeping? - I think the more pertinent question may be why did we ever wake up”. Life is traumatic. Sleep is restorative. You action plan this week is incredibly simple - Get 7.5 hours or more of sleep every night this week if at all possible. This means giving yourself a sleep opportunity of closer to 8.5 hours of sleep - meaning about 8.5 hours of time in bed to achieve the 7.5 hours of sleep. And just take note of ALL the wonderful things you feel at the end of the week. While you’re getting all this wonderfully restorative rest - go check out EightSleep.com and, if you’re feeling like you really want to put all your newfound energy and focus to work - Check out “Why We Sleep” by Matthew Walker. Do these things and You’ll never look at your bed the same way again!
Whats Next - That’s it for this week. Make sure you’re subscribed to this podcast so that you don’t miss next week’s episode with Cory Camp, founder of Forever Athlete, and a conversation about human connection, training for a marathon, getting uncomfortable, the struggles that athletes face when their careers come to an end.
That’s it for this week. Until next time - we wish you Strength and Good Health.
Our guest this week is James Ellis. James is a friend here in Phoenix and the owner of Hammer CrossFit. I’ve described James as a guy who would give you the shirt off his back, even if it was the last shirt he owned. This selflessness is juxtaposed by James’ self-proclaimed tendency to be an “over thinker” and today’s conversation is a deep dive into how James is able to both take bold action while still finding time and space to reflect on his decisions.
Our Partner on today's episode is STRONG Coffee- save 15% on every purchase with the code ESSENTIAL at checkout!
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Today’s Conversation with James centers around how to apply your strength in productive ways, the risks of using external strength to cover internal struggles, trying to find a balance between overthinking and taking action and expanding a gym-based business in the middle of a pandemic.
Connect with James: @jimsgym1030 Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Learn More James' Gyms: ALL THE GYMS!
Action PlanJames had a very interesting insight on what triggers his tendency to overthink. Contrary to how many of us may view comfort vs. strain - for James its times where he is “too comfortable” that he feels the burden of overthinking creep to the forefront of his mind. So, with this knowledge - he stays active. He puts tasks, projects and goals on his plate and by stimulating a need to think fast and act fast he finds his mind is more at peace. Your action plan is not to do exactly what James does and forefeet yourself task after task and action after action. It’s simply to take the next seven days and bring some awareness to the times your mind feels at ease, like it’s running smoothly and firing on all cylinders vs. times it feels like it’s misfiring, or stuck in neutral. Try to avoid the impulse to judge your mind and force it to feel good in the situations you would like it to, but rather just work on identifying the times, tasks and environments that create the feeling of a happy, efficient mind. Then, with that knowledge, put yourself in position to experience more of these moments!
That’s it for this week. Make sure you’re subscribed to this podcast so that you don’t miss next week’s episode with Matteo Franceschetti - Founder & CEO of Eight Sleep - and a conversation about how to express our power, the roll of sleep in peak performance and how Eight Sleep is using modern technology to recreate a more optimal human sleep experience.
Until then, we wish you STRENGTH and GOOD HEALTH.
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Our guest this week is Astrid Narajo - aka The Anti-Diet Dietician.
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Today’s Conversation centers around Astrid’s four pillars of a wholistic health, common self-limiting mindsets that undermine fat loss goals, various ways to increasing caloric expenditure and the importance of asking yourself some very simple questions before you reach for your next snack.
Connect with Astrid: @antidiet_dietician Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Learn More Astrid's Business: So Many Resources!
Action PlanToday’s action plan is - you guessed it - diet related! That being said - I am not going to give you a macronutrient goal, and calorie goal or anything else nearly that restrictive. Instead, I’m going to ask you to ask yourself the most profound question that Astrid suggested during our conversation. The question is - “Am I eating because I’m hungry? Or am I eating because it’s a habit?” You are going to hear Astrid and I talk at length about the topic of emotional eating later in today’s episode. We eat for all kinds of reasons - social norms, in response to sadness, in celebration or because this is how our parents ate. It might sound strange but - we rarely eat in response to hunger anymore. Food is just too readily available - hunger has become completely avoidable for most of us. But… is that really a good thing? You’re about to find out!
That’s it for this week. Make sure you’re subscribed to this podcast so that you don’t miss next week’s episode with James Ellis and a conversation about how to apply your strength in productive ways, the risks of using external strength to cover internal struggles, trying to find a balance between overthinking and taking action and expanding a gym-based business in the middle of a pandemic.
Until then, we wish you STRENGTH and GOOD HEALTH.
Our Guest this week is Austin Cohen.
Our partner on today's episode is STRONG Coffee- save 15% on every purchase with the code ESSENTIAL at checkout!
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In today’s conversation, Austin and I talk about the origins of FlexIt Fitness, the problem the company is out to solve, and the challenges of fitness entrepreneurship. Austin provides some very practical advice for anyone looking to branch into and build up their online coaching presence and we discuss the pros and cons of joining an established coaching company vs striking out on your own.
Connect with Austin: @austin_flexit Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Learn More FlexIt Fitness: https://flexit.fit/virtualpt/
Action PlanToday’s action plan stems from something that Austin reveals towards the very end of the conversation - it is one of his three daily essentials. Austin strives to end each day knowing that anything he could have done today has not been left for tomorrow. Now, I’m not saying you need to turn this podcast off and get busy immediately - seriously, stick around because this is an incredible episode - but rather I just want you to be little more diligent with creating a daily to-do list that is achievable. I want you to be a smidge more protective of your time, a bit more committed to your priorities and give yourself permission to say “no” I can’t do that today, my scheduled is already full. If it feels good today, do a little bit more tomorrow, and the day after that. By the end of this week, I think you’ll back and say “Wow”, I can’t believe how much I accomplished.
That’s it for this week. Make sure you’re subscribed to this podcast so that you don’t miss next week’s episode with Astrid Naranjo. Astrid is a clinical dietician and nutritionist who joins us to talk about the four pillars of a wholistic health, common self-limiting mindsets that undermine fat loss goals, various ways to increasing caloric expenditure and the importance of asking yourself some very simple questions before you reach for your next snack.
Until then, we wish you STRENGTH and GOOD HEALTH.
Our guest this week is Nelly Attar.
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Nelly Attar joins us all the way from Riyadh, Saudi Arabia. Nelly is a sports entrepreneur, trainer and athlete. After completing two degrees in psychology and working in mental health for four years, Nelly followed a calling to pursue her growing interest in physical activity and sport and has become a driving force in the emerging sports landscape in the middle east as wall as a champion of ecotourism and adventure tourism in the region. Nelly has summited mount Everest, run 6 full marathons, completed 2 half ironman races and is currently training for the most demanding physical challenge of her life.
Connect with Nelly: @nellyattar Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Learn More Nelly on her Website: http://nellyattar.com/
Action PlanThis week’s action plan stems from something Nelly says fairly early in our conversation. You are going to hear Nelly and I talk at length about a quote from her father that has driven her forward through all of life’s challenges. But that’s not the quote that your action plan is based on. It’s based on this quote, from Nelly - “Life is a beautiful thing, because even when we plan for it, it’s full of surprises.” I want you to write that quote down and put it somewhere you will see if every day. Keep it up for at least a week and let it be a reminder to you - despite our best attempts, our most thorough preparation - we can never fully control life. This lack of control can be felt in one of two ways - as a frustration, and something we must fight against or as the exact thing that makes life so beautiful, something to embrace and be grateful for. Ultimately, the interpretation is up to you, but I’d suggest that for the next seven days you practice viewing life’s surprises and moments of beauty.
That’s it for this week. Make sure you’re subscribed to this podcast so that you don’t miss next week’s episode with Austin Cohen - Founder and CEO of FlexIt - and a conversation about virtual fitness, improving access to personal training, re-thinking what it means to have a gym membership and Austin’s personal mantra of “don’t let anything that can be done today get left for tomorrow.”
Until then, we wish you Strength and Good Health!
Our Guest this week is Sarah McDevitt.
Our partner on this week's episode is Pain Free Performance - Save 15% with the code ESSENTIAL at checkout!
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In today's conversation, we talk to Sarah about her personal experiences with anxiety and her realization that, like many of us, achieving the deeper states of meditation was really freakin hard! In today’s conversation, Sarah walks us through the benefits she found from meditation and breath work and small discoveries along the way that lead her to develop Core as she realized that utilizing an external object allowed her to better anchor herself in the present moment.
Connect with Anthony:SarahMcDevitt on LinkedIn Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Learn More About Core: https://hyperice.com/products/core-premium/
Action PlanThis week’s action plan is to take the next seven days and practice meditation for at least 5 minutes per day. I want you to focus on one specific line from Sarah that you will hear later in this episode - “We Must Enjoy the Journey.” Meditation is your journey this week. Not your destination - your JOURNEY. Accept every distracted moment, every fleeting thought, every moment that meditation feels harder than it should be. There is a reason people “practice” meditation - they don’t achieve it. It’s a process, a journey if you will to become better, more focused, more accepting of your own headspace and more connected to you own mind. If you want to check out the Core app - you can find it linked in this week’s show notes - even without the Core device, you can try the guided meditations that Sarah and I will be talking about today. 5 minutes a day for 7 days - that is how you turn thoughts into action this week!
That’s it for this week. Make sure you’re subscribed to this podcast so that you don’t miss next week’s episode with Nelly Attar for a conversation about the strength that can be found in grief, how to live an inspired life, and the work Nelly is doing to improve access to sport and fitness in her home country of Saudi Arabia!
Until then, we wish you Strength and Good Health!
Our guest this week is Anthony Mendez.
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In today’s conversation, Anthony and I walk about how to define success for yourself rather than measuring your success by someone else definition. We talk about both the big and the small stepping stones in Anthony’s career and lessons learned along the way and we talk about algorithm-proof tactics for building a large and engaged social media presence and the impact social media can have on a health and fitness business!
Connect with Anthony: @mendezfitness Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Check Out Anthony's Podcast: Sweat It Out
Action PlanIf you have an instagram account and you want to grow it and leverage it for your business I want to you block out time to engage and interact every day for the next 7 days. Put it in your calendar, highlight it and then check it off when you do it. What exactly do I mean by engage and interact? I want you to dm every new follower, thank them for the follow and ask a follow-up question, start a conversation! Then, choose 5 of the accounts that liked your last post and DM them - thank them for engaging with your content and see if there is anything they’d like to see more of, or how that particular piece of content impacted them. Again - start a conversation! If you are action SOCIAL on social media, you will separate yourself from the herd very quickly!
That’s it for this week. Make sure you’re subscribed to this podcast so that you don’t miss next week’s episode with Sarah McDevitt - CEO of Core by HyperIce and a conversation about breaking down the mystery of meditation, using breath training to enhance a mental practice and how biofeedback from the Core device can enhance a meditation practice!
Until then, we wish you Strength and Good Health!
Our guest this week is Julie Shiller.
Our partner this week is Pain Free Performance - use the code ESSENTIAL at checkout to save 15%
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In today’s conversation, Julie and I talk about her evolving definition of strength, the benefits of taking risks and intentionally trying things you are bad at, the role of courage in living a strong life and the urgent need for everyone to begin strength training given our current health climate.
Connect with Julie: @theother23hourscoaching Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast Action PlanI want to you grab a pen and paper and make a short list of things you want, but you’ve been too afraid to ask for. That could mean things that require you to ask permission from someone else, or things you simply need to give yourself permission to pursue. Once you’ve got your list written down, choose the one that’s the scariest. The one that is going to require to most courage to ask for. And ask for that. If it’s only you that needs to give yourself permission, well - then make sure the answer is a resounding YES. The reason to start with the scariest, most courageous ask is that once you’ve checked that one off, the rest of the list won’t be nearly as scary! So follow Julie’s advice today - be courageous, do something that scares you and ask for what you want!
That’s it for this week! Make sure that you are subscribed to this podcast so that you don’t miss next week’s episode with Anthony Mendez and a conversation about how to define your own success, taking small actions in preparation for the big leaps of faith and some very practical strategies for growing an Instagram Account that supports your personal and business goals!
Until next time - we wish you STRENGTH and GOOD HEALTH!
Our guest this week is Valentina LeQueux.
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On today’s episode, Valentina and I talk about her recovery from crippling anxiety and the steps she took to learn to love herself more than ever. We talk about the importance of being open about your feelings, seeking help when its needed and the unfortunate judgement most people fear when discussing mental health. Valentina and I also both share how physical health has helped solidify our mental health and we chat about the All Vibes Welcome project, whose aim it is is to normalize the full spectrum of emotions reduce the pressure to feel “good vibes only”.
Connect with Valentina: @valentinalequeux Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast Connect with the ALL VIBES PROJECT: @all_vibes_project Action PlanThis week’s action plan is to honor your mental health. What does that mean? It means that I want you to take stock of what you’re feeling, without judgement and without fear of outside expectations - and I want you to do what’s best for your mental health. If you are in a place of contentment, low anxiety and your happiness quote is being met - appreciate that and assess the conditions that are impacting this state of mind. If you are in a place where your primary emotion is sadness or grief, respect that and assess the conditions that are impacting this state. If you feel the way that Valentina and I have felt in the past - like you don’t have control of your thoughts, like your anxiety or depression is crippling you - accept that and seek the help you need. Contentment, anxiety, grief, frustration, joy —- no one feeling is more “normal” than any other. They all have their time and place, and more often then not they are rooted in our recent life experiences. Please, don’t feel like you have to paint a smile on for the sake of making other people more comfortable. All Vibes truly are Welcome.
That’s it for this week’s episode. Make sure you’re subscribed so that you don’t miss next week’s episode with Julie Shiller and a conversation about courage, doing things that scare you and the importance of being strong for the greater good!
Until then - we wish you STRENGTH and GOOD HEALTH.
Our guest this week is Brandon Whitehead.
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In today’s conversation, Brandon and I talk about the roll of being open to change as it relates to coaching and to being coached. We discuss the links between gut health and brain health and mindset shift from thinking only about what you’re eating but also about what your body is able to digest and Brandon breaks down his four keys to restoring a healthy gut - remove, replace, repair and repopulate.
Connect with Brandon - @bwlegend_tcm Connect with David - @dr.davidskolnik.dpt Connect with the Show - @sessential.strength.podcast Action Plan - Your action plan for the week is this - I want to combine two pieces of the the conversation with Brandon today to forge what I believe is a very powerful action plan - mindset and nutrition:
I want you to be open and accepting of chance, and the discomfort that comes with it. Specifically, I want you to be open to the idea of making changes to your diet. I know from personal experience that I am resistant to these changes. I talk to nutrition coaches like Brandon and I read book and articles on nutrition and all the negative impacts of processed food… and then somewhere in my subconscious I justify continuing to eat mostly the same as I always have. I make small changes but… at what cost? At the cost of my gut health? My brain health? My executive function and my risk of dementia? It’s time for some hard change. Some change that initially, might not taste great - because lets be honest, vegetables will never taste as good as potato chips - but its a change that you will be proud of and feel the effects of because don’t kid yourself - even though they’re delicious, you’ve never felt great after binge eating chips or cookies. So accept the challenge to eat foods that make your body and brain happy, even though initially it will be hard.
That’s it for this week. Make sure you’re subscribed so you don’t miss next week’s episode with Valentina LeQueue and a conversation about the depths of anxiety and depression, the pursuit of self-love and the importance of being open about your feelings.
Until then - we wish you STRENGTH and GOOD HEALTH!
Our guest this week is Dr. Carolyn Stone.
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Highlights - In today’s Conversation, Dr. Stone defines Hashimoto’s Disease, why it is increasingly common and why it is such a primary focus of her practice. I ask Dr. Stone what’s behind the silent epidemic of low testosterone in young men and why Testosterone is something every guy should care about. We also discuss how strength training can directly effect our hormonal health.
Connect with Dr. Stone: @drstoneaz Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Action Plan - it’s simple. Get your damn blood drawn and establish a baseline level of hormonal health. We talked about this on Ep. 60 with Dr. Kyle Gillett - you don’t have to wait until something hurts or your feel sick to benefit from blood testing. That’s the trap of modern healthcare - we all wait until we’re sick and then try and figure out how to treat our symptoms. What we should be doing is figuring out why we feel good and how to keep feeling that way!
That’s it for this week - make sure you’re subscribed so that you don’t miss next week’s episode with Tailored Nutrition Coach Brandon Whitehead and a conversation about all things gut health, gut-friendly food and gut-friendly lifestyle choices.
Until then - we wish you STRENGTH and GOOD HEALTH!
Our guest this week is Dr. Kristin Phillips, DPT.
Check out our partner on today's episode - Barbell Rehab - and use the code "stronger25" to save $25 off any online continuing education course!
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Highlights - In today’s Conversation, Dr. Phillips and I discuss the pros and cons of the term “Women’s Health” in light of the fact that both men and women both have pelvic floor anatomy that can benefits from assessment and treatment. We talk about the link between pelvic health and sexual function as it relates to both men and women and we talk about some of the common misconceptions that people have about the day to day job of a pelvic health therapist.
Connect with Dr. Phillips: @kristinphillips_dpt Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Action Plan - Your action plan this week is two fold:
First - your very practical action plan is simply to hop on the good old google machine and find your local women’s health physical therapist. You might not need their services now, but maybe you know someone who recently had a child and doesn’t even know pelvic floor rehab is available, and maybe at some point in the future this will be important for you personally. It’s always good to know where the healthcare specialists are in your area.
Second - your more broad action plan is to expand your professional knowledge base. Don’t assume that because you’ve been in an industry for 5 years, 10 years or longer that you have “seen it all” or that you know everything there is to know. This is part fo why I love having guests on who are fellow Physical Therapists specializing in treatment approaches I’m only peripherally familiar with, or has one lecture on in school. The best time to learn is now, and the next best time to learn is every day for the rest of your life.
That’s it for this week, be sure to tune in next time for my conversation with Dr. Carolyn Stone where you’ll learn about common causes of Thyroid Disorders, Hashimoto's disease risk and treatment, and the incredible connections between strength training and your hormones!
Until then - we wish you STRENGTH and GOOD HEALTH!
Our guest this week is Mark Bell.
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HIGHLIGHTS -Mark is back for his second appearance on The Essential Strength Podcast, and today we are talking all about DIETS. For anyone who follow’s mark on social media, you know that he is ALWAYS pursuing some sort of dietary goal and experimenting with different diet principles and approaches to goal-oriented nutrition. In today’s conversation, Mark pulls back the curtain on all the things he’s learned from the last 18 months of dieting in one form or another, and provides some incredible take-home messages for anyone committed to living a stronger, healthier life.
Connect with Mark:@marksmellybell Listen to Mark's Podcast: Mark Bell's Power Project Connect with David: @dr.davidskolnik.dpt Connect with The Show: @essential.strength.podcast
ACTION PLAN - Your action plan this week, and perhaps for the next few months, is to pick a dietary framework, commit to it and learn from the experience. That could mean you try intermittent fasting, eating Paleo, investing in the Vertical Diet… as you learned today it’s not a matter of figuring out the ONE DIET TO RULE THEM ALL, it’s about picking something and sticking too it, and then moving on to something else and sticking to that, rinse, repeat and figure out what works best for you - the current version of you with your current goals and lifestyle. And if that feels a bit too nebulous well - maybe you can start by subscribing to Mark’s PROTEIN MANDATE and prioritizing 0.8-1 grams of protein per pound of body weight every single day, as many days as you can for as many weeks and months as you can. You’ll end up with a daily food intake that looks pretty similar to some of these “named” diets just by subscribing to a high protein intake.
That’s it for this week, be sure to tune in next time for my conversation with Dr. Kristin Phillips about all things pelvic floor, pelvic health and why “more keggles” is not the answer to your problems.
Until then - we wish you STRENGTH and GOOD HEALTH.
Our guest this week is Pat Darby.
Our partner on this week's episode is STRONG Coffee- save 15% on every purchase with the code ESSENTIAL at checkout! A portion of every purchase helps support this show.
REMEMBER - if you are enjoying this podcast, be sure you’re subscribed, and that you’re sharing these episodes with your friends and family who would appreciate what we’re talking about on a week to week basis!
HIGHLIGHTS - In today’s conversation, Pat and I talk about the benefits of hiring a money coach and why so many people think they need to make money before they hire someone to help them make and manage their money. Pat tells me why there is no simple answer to the question - ‘what’s the best investment’, and we discuss how to approach the conflict of paying yourself vs. re-investing in your business.
Connect with Pat: @patdarbybiz Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Action PlanWhether you own a business that requires book keeping, or have personal financial goals that require accurate budgeting, I want you to take Pat’s advice and make sure you aren’t “loosing your expenses”. For a business owner, this means ensuring that everything you spend on the business is accounted for so that when tax season rolls around, you are able to accurately calculate your gains and losses. For the individuals who don’t own a business, this means being more objective and more specific about where and what your money is being spent on, and where you could save more for that goal you say is so important.
Think of it like taking the first steps towards achieving a fitness goal - until you define your starting line - by taking actions such as tracking what you eat, how you train and how you feel - you can’t map the route to the finish line.
That’s in for this week - until next time, we wish you STRENGTH and GOOD HEALTH!
Our guest this week is Hayden Bowe.
Today's Partner is Pain Free Performance- use the code "essential" to save 15% on any in -person course.
Remember - if you are enjoying this podcast, be sure you’re subscribed, and that you’re sharing these episodes with your friends and family who would appreciate what we’re talking about on a week to week basis! Tag the show on Instagram too - @essential.strength.podcast - and tag me - @dr.davidskolnik.dpt - its super fun to see whose listening!
Hayden Bowe is Co-Owner of Hybrid Performance Method, Co-Host of the Hybrid Unlimited Podcast, Gold Medal Winning Powerlifter and Champion Weight Lifter. In today’s conversation, Hayden and I talk about the Sport of Powerlifting - the origins, the future, how to improve the athlete experience and the fan experience and how to “professionalize” the sport. From powerlifting, we shift to business - how Hybrid has evolved, the bumps along the way, the apparel and coaching elements and how to let success and data dictate growth.
Connect with Hayden: @hayden.bowe Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Action PlanYour Action Plan for this week is going to particularly applicable to those of you who own a business - but can be applied to any other area of your life as well - I want you to take stock of the actions, products or habits that are garnering the most robust response and make a plan to put more energy into them. If there is an element of your business, like the online coaching element of Hybrid, that is consistently garnering the most attention from your clients or audience - are you putting the equivalent amount of energy into that element to make it the BEST it can be? Or are you spreading yourself too thin, investing time, energy and money disproportionately into activities that don’t really need it? Like Hayden said - allow growth to happen when it’s OBVIOUSLY necessary, and until then pour yourself into the actions and activities that are your bread and butter. This goes to family activities, physical training, you name it!
That’s it for this week. Until next time, we wish you STRENGTH and GOOD HEALTH.
Our guest today is Natalie Newhart.
Our Partner on Today's Show - FNX Fitness - Use code "essential" for 25% off every purchase
In today’s conversation, Natalie and I walk at length about her definition of strength and how it has changed in the last 3 years, why learning to manage stress is just as important as the food we eat and the weights we lift, and strategies for overcoming the compulsive desire to always train harder.
Connect with Natalie - @natalie.newhart Connect with David - @dr.davidskolnik.dpt Connect with the Show - @essential.strength.podcast
Remember - if you are enjoying this podcast, be sure you’re subscribed, and that you’re sharing these episodes with your friends and family who would appreciate what we’re talking about on a week to week basis! Tag the show on Instagram too - @essential.strength.podcast - and tag me - @dr.davidskolnik.dpt - its super fun to see whose listening!
Today’s action plan centers around something Natalie said about the difference between knowledge and action. We all have that one thing that we want to do, that we’ve read about, talked about, planned for … and never taken action on. We live in a time when information is perhaps the single most abundant resource and at the same time, the sheer volume of that information can cripple us. It can leave us feeling like there is so much to know that we will never know enough. But, I challenge you, Natalie challenges you, to prove to yourself that you have the CAPACITY TO TAKE ACTION. You can still keep learning, you can still gather more information as you go, but whatever that “one thing” is that you thought about when I said “we all have that one thing…” - don’t let it die on the vine.
That’s it for this week. Until next time, we wish you STRENGTH and GOOD HEALTH!
Our guest this week is Frank Benedetto.
On today’s episode, Frank and I talk about why so many healthcare professionals are finding themselves burned out but scared to leave their jobs, when and how to find your niche as a practitioner and I ask Frank if it is ever too early or too late to start a side hustle. Frank is also gracious enough to offer two free tools to help everyone listening design a life they will love and to help them discover their niche - both resources typically reserved for members of The Honey Badger Project - so be sure to check today’s show notes for links!
Check Out Pain Free Performance - our partner on today's show is THE BEST educational resource for trainers, coaches and allied health professionals looking to advance their skills and ensure their clients will train PAIN FREE while improving their performance!
!! USE THE CODE "ESSENTIAL" AT CHECKOUT FOR 15% OFF !!
- Download the Life Design Worksheet
- Download the Find My Niche Worksheet
Connect with Frank - @frank_benedetto Connect with David - @dr.davidskolnik.dpt
Connect with the Show - @essential.strength.podcast
Action PlanYour action plan for the week is this - Block out the time needed to fill out the Life Design Worksheet, which is linked in the show notes for this episode. I can tell you from personal experience - the first time I did this exercise it was eye opening in a lot of ways. It gave me clarity as to what I really want my life to look like in a way I’d never experienced before, and it highlighted how my current work, income, and time management was not necessarily in alignment with what I said I wanted. And, spoiler alert - it still isn’t. I’m moving in the right direction - albeit slowly - but it’s high time I sat down and completed the Life Design Worksheet again, this time with my wife, and started taking more concrete steps towards living out my ideals. I hope you gain some valuable insight from this exercise… in fact I’m quite sure that you will.
That’s it for this week - until next time, we wish you STRENGTH and GOOD HEALTH.
Our guest this week is Dr. Kyle Gillett.
In today’s conversation, Dr. Gillett and I talk about the concerning health trends he sees in men and women between the ages of 25 and 45 as well as the health trends that those over 50 should be aware of. We talk about the continuum of diet, exercise and pharmaceutical interventions in addressing obesity and the many downstream risk factors associated with excessively high body fat percentages. We also go deep on the topic on infertility - why rates are climbing and what we can do about it.
You can LEARN MORE about Dr. Gillett's work with Marek Health - HERE
Our Partner Today is Stronger In Motion- Whether it's 1:1 Strength Coaching, Nutrition Consultation or our new Enduring Strength Program - we can take take the guess work out of training and nutrition and guide you towards the STRONGEST version of yourself!
Connect with Dr. Gillett - @kylegillettmd Connect with David - @dr.davidskolnik.dpt Connect with the Show - @essential.strength.podcast
Action PlanMy biggest takeaway - the the inspiration for your ACTION PLAN this week is this: while there are trends towards higher rates of certain diseases right now, especially metabolic conditions and declining fertility rates - there is also SO MUCH WE CAN DO ABOUT IT! Lifestyle changes, pharmaceutical support, dietary interventions… there is almost no problem that we cannot solve with the right team around us and the necessary tests to identify our personal risk factors.
So, your action plan this week is simply to go check out Marek Health - learn more about what they do and also, if you haven’t seen a doctor in 5 years - make a freakin appointment! If you feel amazing - GREAT - go get some labs done and figure out what your internal environment looks like when you feel awesome - that way in the future you and your medical team will know what to do in the inevitable event that one day you don’t feel so awesome whether because of age, environment, stress or illness. Be an active agent of your own health!
That’s it for this week. Until next time, we wish you STRENGTH and GOOD HEALTH.
Our guest today is Danial Hooper.
In today’s conversation, I ask Danial about the role of community within the framework of building a brand, what challenges he has faced in building a digital brand and Danial shares an incredible shift in perspective from assessing Return on Investment (or ROI) to prioritizing Return on Relationship (ROR). Plus I get Danial to spill the beans on some new products and projects coming down the pipe at FNX Fitness.
Our Partner on Today's Show - FNF Fitness - Use code "essential" for 25% off every purchase
Connect with Danial - @instadanial_ Connect with David - @dr.davidskolnik.dpt Connect with the Show - @essential.strength.podcast
Book Recommendation - The Go Giver (Bob Burg & John David Mann)
Action PlanI want to zero in on one of Danial’s core philosophy’s for delivering amazing customer service - and that is the idea of delivering home cooked meals. I haven’t stopped thinking about this since Danial and I recorded this conversation and I’ve been taking steps to ensure I deliver that level of personalized care in each interaction I have in my coaching business and with my patients. I hope that each of you listening feel a bit of that home cooking each time you listen to this podcast. I mean really, what an incredible standard to hold. I’m so happy to have gained this gold nugget of insight from Danial.
What I’d ask each of you to do is to make a point of delivering that home cooked feeling to at least one interaction this week. It could be an interaction with a customer, an employee, a friend or even a stranger. The home cooked feeling makes it obvious you’ve put extra time and thought into your interaction - you could have gone the convenient, store bought route but you decided to take the time to cook something up SPECIAL. I think you’ll find that people will respond to this in an incredibly positive way!
That’s it for this week - until next time, we wish you STRENGTH and GOOD HEALTH.
Our guest today is Crystal Miranda.
Crystal is back as our very first repeat guest and today we are talking about the dangerous nature of Toxic Positivity and the importance of normalizing the full spectrum of human emotions.
Today’s episode is being released on October 10, 2021 on World Mental Health Day and in support of Crystal and the non-profit work she is doing through The Healthy Mind Movement - we are releasing a new piece of apparel. I’m sure everyone listening has seen someone wearing a “Good Vibes Only” T-shirt, but what about all the other vibes? The anxious vibes? The angry vibes? That accepting and nurturing vibes? Even the bad vibes? Life is full of emotions, all of which are innately normal and human, which is why were are releasing our "ALL VIBES WELCOME" t-shirt today, on World Mental Health Day, with all proceeds going directly to The Healthy Mind Movement to support access to mental health services.
Connect with Crystal - @healthymindmovement Connect with David - @dr.davidskolnik.dpt Connect with the Show - @essential.strength.podcast
Purchase Your "All Vibes Welcome" T-shirt - HERE
Today’s conversation is all about normalizing the full spectrum of human emotions. It’s about giving ourselves permission to “feel all the feels” and it’s about creating an opportunity for each of you listening to support the work Crystal is doing by purchasing an “All Vibes Welcome” t-shirt. It’s OK to not be OK. It’s OK to work through tough things just like it’s OK to celebrate all the good in our lives. All emotions, all feelings… All Vibes are Welcome here.
Your action plan this week is to give yourself time, space and permission to FEEL YOUR FEELINGS. To be OK not being OK and to welcome whatever vibes emirate from your mind and your soul. Soak them in. They are what make you human.
If today’s conversation resonated with you and you want to support the powerful work that Crystal is doing in the Mental Health Community through her non-profit The Healthy Mind Movement - check the show notes for lots of ways to connect with Crystal, support her work and of course, to purchase your All Vibes Welcome T-shirt.
Until next week, we wish you STRENGTH and GOOD HEALTH!
Our guest this week is Sarry Ibrahim.
In today’s conversation, Sarry and I talk about how to define financial strength, what it means to Think Like a Bank, the importance of having financial objectives and goals and what Sarry thinks people can do right now to set themselves up for strong financial futures.
Sign up for Enduring Strength- Take the guesswork out of your workouts with this year-round program coached by Dr. David Skolnik, DPT. Build Strength, Gain Muscle and Improve Your Endurance with Enduring Strength. Hit the link above to e-mail David directly and receive your link to join the join the program!
FNXFit - Use the code "essential" - Take 25% off any order from FNXFit. FUEL YOUR GREATNESS!
Connect with Sarry - Sarry Ibrahim, MBA, LTCP
Connect with David - @dr.davidskolnik.dpt Connect with the show - @essential.strength.podcast
Book Recommendation - Who Not How: The Formula to Achieving Bigger Goals Through Accelerating Teamwork
Action PlanYour action plan for the day is this - take 10-15 minutes this week to write down 1 or 2 primary financial objectives and 3-5 steps or strategies you can implement to start moving yourself in the direction of accomplishing those objectives. I know you all have financial goals, even if you’ve never written them down. Let today be the day you start taking real action toward meeting them.
That’s it for this week. Until next time, we wish you STRENGTH and GOOD HEALTH.
Our guest today is Dr. Justin Farnsworth, DPT.
In today’s conversation, Dr. Farnsworth and David talk about how the American Healthcare system is failing to keep us healthy and how the Fitness Industry needs to step up to fill the void. They talk about why it is so difficult for people to take personal responsibility for their own health and the dangers of “convenience culture”. This is a no-holds-barred conversation, with a lot of passion - these issues are vitally important and its going to take a lot of difficult discussions to bring about real change.
If you are listening on Apple Podcasts - don't forget to leave a 5 star rating and short review. These simple actions make a major impact on the show's future!
Connect with Dr. Farnsworth: @drjustinfarnsworth Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast Our Partner Today is Pain Free Performance - Use the code "essential" for 15% off.The Pain Free Performance Certification is a must for any fitness professional who is committed helping their clients achieve true health, avoid injury and maximize performance!
Action PlanYour action plan this week is to take responsibility for your own health. I want you to identify the area of your health that is lacking the most. That could be sleep, nutrition, stress management or physical training. Piggy-backing off of my conversation with Mads Friis on Ep. 53 - I want you to write down the three biggest barriers to making positive changes to your chosen health metric and then I want you to make an Action Plan for taking steps toward improving your health. Maybe you do what Mads does and bring your gym bag to work to avoid the temptation of stopping at home and never going to the gym at all. Maybe you write down your grocery list instead of just shopping on a whim. Or maybe you set an alarm on your phone that tells you to PUT YOUR PHONE AWAY at 9:30pm so you can start winding down and improve your sleep quality and quantity. It doesn’t matter what you choose. Choose something, identify your obstacles and make a plan. You are your own best healthcare system and you only get one body and one life - so act accordingly.
That’s it for this week - Until next time, we wish you STRENGTH and GOOD HEALTH.
Our guest this week is Kyle Benson.
Kyle is a marriage and sex therapist who has worked with dozens of couples to help them understand the root causes of their wants, needs, insecurities and find the truth in their relationships.
In today’s conversation, Kyle and I talk about how to cultivate intentionally intimate relationships, how to adjust the “thermostat” on your relationship, balancing individuality with partnership, and how to root out defensiveness and stonewalling to allow for effective communication.
Connect with me and to connect with this podcast via Instagram where we produce weekly video content and would love to get a chance to know you, our listeners! If you have a second to rate and review this podcast, that would also mean the world to me and help get these messages into more heads and more hearts!
Connect with Kyle: @_kylebenson Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Recommended ReadingFor New Couples & Those Currently Dating: Attached & Wired for Dating
For Committed Couples: 7 Principles for Making Marriage Work, Hold Me Tight: Seven Conversations for a Lifetime of Love & Eight Dates
For Non-Monogamous Couples: Polysecure
For Better Sex: Magnificent Sex
Action PlanYour action plan this week is specifically for the listeners who are in a committed relationship. I want you to take a page out of Kyle’s book and schedule 30 plus minutes of uninterrupted time with your partner where you talk about the things that are going well in your lives (both individually and as a couple), areas of stress and uncertainty, and areas where you could really use each other’s support. This conversation could happen on the couch, at the kitchen table, on a walk, or over dinner during date night. The only rule - NO PHONES, NO DISTRACTIONS - if you think you’re going to need to take notes, grab a piece of paper and a pen. This is about internal togetherness.
That’s it for this week. Until next time we wish you STRENGTH and GOOD HEALTH!
Our guest this week is Hayley Pettinato.
In today’s conversation, Hayley and I talk about the power of daily affirmations and how to optimize your self-talk. We discuss different forms of journaling, and Hayley and I dive into three of the biggest health and fitness myths that can have damaging effects on both our physical and our mental health.
If you have a second, please subscribe to this podcast, leave us a five star rating and write a quick review. It means the world to me, and it helps get this podcast out into the ears of more people looking to discover their strength. Check us out on instagram too, @essential.strength.podcast - where you can catch video clips of every episode, motivational quotes and keep up with everything happening on the show!
Connect with Hayley: Instagram @iamhayleynoelle // YouTube Hayley Noelle // Philosophy of Fitness Podcast Connect with David: @dr.davidskolnik.dpt Connect with the Show: @essential.strength.podcast
Our Partner on Today's Podcast is FNX Fitness - Take 15% off their full line of performance supplements with the code "ESSENTIAL" at checkout.
Action PlanYour action plan this week is to use one of the journaling strategies that Hayley told us about today - the Scripting Strategy.
I want you to choose a current goal you are working towards and set aside 10 minutes between now and our next episode to write down, in detail, a description of the day you achieve this goal as if it has already happened. Where are you? Who is with you? How do you feel? What was the hardest part? The more detail, the better. If someone else were to read this journal entry, they would have no idea that this event has not yet come to pass.
That’s it for this week. Until next time, we wish you STRENGTH and GOOD HEALTH.
Our guest this week is Mads Friis.
On today's Episode, Mad's and David discuss strategic goal setting, the importance of sleep and rest, and why so many people are unhappy despite their perceived success.
Mads is, by his own admission, excessively curious and this curiosity has lead hum to question why so many people seem so unhappy and unfulfilled. It is his mission with his Podcast and his coaching business, to help as many people as he can figure out what makes them happy, where they want to be in life, and show them how simple it is to start taking concrete steps towards fulfilling their highest desires.
Connect with Mads - Instagram: @madsmfriis // Website: GrowthIsland.com // Podcast: Growth Island w/ Mads Friis Connect with David - @dr.davidskolnik.dpt Connect with the Show - @essential.strength.podcast
Check out our Partner on Today's Episode!15% off at FNXFit when you use the code "ESSENTIAL" at checkout!
FNXFit is my go-to performance supplement brand - from their SuperGreen powder, to protein, creatine and pre-workout products - they have everything you need to live an optimized life!
Action PlanYour action plan this week is take action on one of Mads’ most simple, and yet most profound suggestions for living your highest performing, most fulfilled life. And that is to write down what makes you happy. Block out at least 10 minutes to grab a piece of paper and a pen - yes, a physical piece of paper and a pen, not just your laptop or phone - and write down as many things that make you happy as come to mind. Do your best to just let this list flow out of you - without judgement, or worry of what others might think. This is your list. Written by you. And for you. You can share it if you want, or keep it all to yourself. But please, allow yourself to be immersed in the process of discovering, or perhaps rediscovering, what truly makes you happy.
That’s it for this week. If you enjoyed today’s episode Mads and I would love to hear from you! Take a screenshot and post it to social media, be sure to tag me, @dr.davidskolnik.dpt and Mads, @madsmfriis. And if you’re so inclined, subscribe to this podcast, as well as the Growth Island podcast, and drop each of us a review and a comment! It’s a small action to take, but it has an outsized effect!
That’s it for this week. Until next time, we wish you STRENGTH and GOOD HEALTH.
Our guest this week is Joe Sullivan.
In today’s episode, Joe and I talk about the origin of his “Adapt or Die” mentality, the importance of family, what makes a good coach and Joe answers some questions from gym members at my home gym, American Raw Fitness out here in Gilbert, Arizona.
Joe is an All Time World Record holding powerlifter, a coach, an entrepreneur and an educator. He is very familiar with hardship and speaks frequently on the power of mindset as it relates to overcoming difficult circumstances.
Our Partner on Today's EpisodeBarbell Rehab - use the code "stronger25" to get $25 off any online courses from Barbell Rehab.
Connect with Us:Connect with Joe - @joesullivan_aod & on YouTube
Connect with David - @dr.davidskolnik.dpt
Connect with the Show - @essential.strength.podcast
Remember to SUBSCRIBE and RATE the podcast wherever you listen to podcasts :)
Action PlanThis week’s action plan is two-fold:
The first thing I want EVERYONE to do is take a second and just count your blessings. Just stop and be thankful for what you have and for the hardships you’ve overcome because they’ve lead you to wherever you are now and at some point in the future, those same hardships will provide you with the wisdom and experience to overcome the hard shit the future indefinitely holds for all of us.
For the coaches listening - take an honest look at yourselves and your services and make damn sure that you’re delivering what you are succeeding in fulfilling the promise of the service you were hired for. I thought this definition of good coaching sets a very clear bar for all of use to measure ourselves by, but only if you’re truly honest in the assessment. If you aren’t sure, the answer is probably “no”, but you could always take a quick poll of your clients - at the end of the day it’s really their perception of your service that matters most.
That’s it for this week. Remember to subscribe to the podcast and leave a review or a comment, and check out the Instagram Page for this show - it’s linked in the show notes - to see video clips and other highlights from the show!
Until next week, we wish you STRENGTH and GOOD HEALTH!
Barbell Rehab
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Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Our Guest this week is Kandace Hudspeth.
On today’s episode, Kandace and I talk about all the things you need to know to leverage Instagram to support your personal brand and business. From how lay out your page, build trust, increase interaction and help people transition from consuming your content to taking action on it.
Kandace is a career brand strategist and lifelong fitness enthusiast who pivoted her career, from big agency leadership to fitness business and brand innovation. With 20 years building brands and crafting digital marketing strategies, Kandace brings proven growth and an elevated touch to every brand and team she works with.
Connect with Kandace - @kandacehudspeth on Instagram // Kandace Hudspeth on LinkedIn
Connect with David - @dr.davidskolnik.dpt
Connect with the Show - @essential.strength.podcast
Books & Products we Talked About1. Pain Free Performance - use the code "essential" at checkout for 15% off
2. The Greatest Salesman in the World by Og Mandino3. Building a Story Brand by Donald Miller
4. Start With Why by Simon Sinek
Action PlanThis week’s action plan is going to sound easy - but it is going to be VERY HARD for anyone who uses Instagram to support their personal brand or business. For the next week, I want you to take Kandace’s advice and truly treat it like it’s a part of your business - make a strategy, block your time, cut out the consumption and focus on action. Set specific time aside to connect with like-minded individual, audit pages that are achieving what you hope to achieve with your page, and make some Gary V style “deposits”. Seriously, I’ve been trying to do this since we recording the conversation 10 days ago and it is freaking TOUGH. But it feels good to be taking purposeful steps towards maximizing the power of this social media platform.
That’s it for this week. Until next time, we wish you STRENGTH and GOOD HEALTH.
Our guest today is David Skolnik.
We’re changing things up to make episode 50 with something special. Today, my producer - Christian - is interviewing me. The idea is, a reintroduction of sorts. Now that we’re 50 episodes in, I know it’s not just my mom and dad and a few friends listening any more, so getting to know who I am, and why I do what I do seemed the pertinent thing to do.
Connect with David - @dr.davidskolnik.dpt Connect with the Show - @essential.strength.podcast
Our Partner today is - Get PPSC - use the code "Essential" for 15% offThe Pain Free Performance Certification is the ULTIMATE in-person learning experience for any fitness professional who wants to provide the absolute best for their clients.
Action PlanYour action plan for the week is this - If you have some element of your own personal story that you find it hard to talk about, I want you to lean into that discomfort just a little bit more this week. There were elements of my experience with depression that I shared for the first time on this episode. Things I’ve only told my closest friends and family, and even a few pieces of the story they may never have heard before. Each time I talk about that time in my life, it gets a little bit easier to share the dark, uncomfortable details. It’s those details that make the story real, and relatable. And it is those details that could make the difference in someone else’s life. You don’t have to share with everyone. You can share with one person. But that’s my challenge to you. Share a little more than you ever have before about something hard that you’ve been through. Overcome the mental resistance and you will be stronger for it.
That’s it for this week. We’ll be back to our normal format next week with a new guest for Episode 51.
Until then, we wish you STRENGTH and GOOD HEALTH.
Our guest this week is Hallie Tobias.
In our conversation today, Hallie and I talk about how to eat to achieve specific goals, we talk about the psychology and personal development aspects of nutrition coaching, and I learn what has surprised Hallie the most about working as a nutrition coach.
Check Out Our Partner on Today's Episode - FNX Fitness
Save 15% off any purchase of the BEST nutritional supplements in the game!
Use the code "ESSENTIAL" at checkout to save some dolla dolla bills ya'll :)
Connect with Hallie - @hallietobias_tcm Connect with David - @dr.davidskolnik.dpt Connect with the Show - @essential.strength.podcast Action PlanHallie had a quote earlier in the conversation that really struck me - she said “Nobody is perfect, and perfection is not required to reach your goals.”
I’m sure that some of you listening have been hesitating to make a change in how you approach your eating, but are stuck in the planning phase of change because the complexity and controversial nature of diets and diet culture. What I would like you to do this week is the following - make one small change and stick to it for the next three weeks. That could be adding a serving of vegetables, waiting an extra hour before eating breakfast, adding more carbohydrates - just do something to move the needle. It doesn’t have to be perfect - spoiler, it will never be perfect - but it has to be SOMETHING. Perfection may not be required to reach your goals, but action most certainly is.
That’s it for today - if you appreciated today’s conversation, check out the show notes and connect with Hallie and I, let us know what you thought, and if you have any questions we can answer! Don’t forget to subscribe and rate the podcast when you have a second! It’s truly appreciated.
Until next time, we wish you STRENGTH and GOOD HEALTH.
Today’s guest is Joe Rinaldi.
Joe is a Doctor of Physical Therapy based on Philadelphia, Pennsylvania - but Joe will tell anyone who asks that he is far more than his professional title. His personal mission is to serve, love, encourage and inspire everyone he meets, and to leave the world better than he found it. There is a contagious positivity about Joe that I am sure everyone listening will feel.
In today’s conversation, we talk about who Joe wants to be and the work he is doing to become that person, we talk about balancing selfishness and selflessness, how and why Joe is able to view negative circumstances as opportunities and why being a good person is essential to being a good healthcare provider.
Connect with Joe - @joerinaldi.dpt Connect with David - @dr.davidskolnik.dpt Connect with the Show - @essential.strength.podcast Check out this week's partner - Barbell RehabBarbell Rehab is a resource for the fitness-minded Physio and the evidence based coach looking to sharpen their professional skill set. Use the code "stronger25" and take $25 OFF the Barbell Rehab Online Course & Strength Training the Postoperative Client.
Action PlanYour action plan for the week is to practice a single line from today’s conversation. Not long ago, Joe said something I found incredibly profound. He said that his life began to change when he changed his inner monologue from “what if” to “even if”.
I want you to practice the same shift in language. Write down the words “even if” on a piece of paper and stick it in your pocket. For the rest of the day, or the week even, any time you think “what if” stop yourself and replace “what if” to “even if” and feel that power surge that follows.
That’s it for this week. If you found this episode inspiring, share it with a friend or post a screenshot of today’s episode and tag the show. Be sure to subscribe to the show for weekly podcasts that will inform, inspire and empower you.
Until next time - we wish you STRENGTH and GOOD HEALTH.
Our guest this week is Matt Lombardi, Former Professional Hockey Player, Entrepreneur, Avid Cross-Fitter and Co-Founder of Beam, a THC-Free CBD brand committed to producing the best possible products for better everything.In our conversation today, Matt and I talk about CBD and why it stood out to him as an athlete surrounded by a million different supplements. We talk about Beam, their core products, and their mission to reimagine health and wellness. We also discuss the “dark sides” of entrepreneurship that happens behind the flashy ad campaigns and celebrity endorsements.
Our partner on today's episode is - Beam
Use the code "Essential" for 15% off any purchase from Beam's full line-up of THC-free CBD products and start experiencing better everything!
Connect with Matt: @mattlombardi24 Connect with Beam: @beam Connect with David: @dr.davidskolnik.dptConnect with the Show: @essential.strength.podcast
Action PlanThe way that Matt described his approach to both athletics and business inspired the action plan this week - I challenge each of you to write down the five most important things in your life and make an effort to be more obsessed with each of them. When you are engaged in one of your top five activities, I want you to make a more concerted effort to eliminate distractions and truly pour yourself in the experience - be that quality time with your family, a passion project, or your job. See what you can achieve in just a week of enhancing your attention to obsession.
That’s it for this week. Be sure to share this episode with someone who needs to hear it and subscribe to the show if you haven’t already. Until next time, we wish you STRENGTH and GOOD HEALTH.
Our guest this week is Scott Howell.
From training clients in small boutique gyms, to overseeing regional operations at one of the biggest corporate fitness brands to owning his own successful gym business, Scott has seen, and done, more than most in this industry.
In today’s conversation, Scott and I talk about the risk and rewards of working for a larger company vs. blazing your own entrepreneurial trail, we talk about whether there is any such thing as “stability” in the workplace anymore, and I get Scott’s insight into how he has created local networks and worked to bridge the gap between health and fitness at Red Dot Fitness.
Connect with Scott - @ironsightspodcast
Connect with David - @dr.davidskolnik.dpt Connect with the Show - @essential.strength.podcastOur parter on today's episode is GetPPSC - The Pain Free Performance Certification is the most valuable course available for fitness professionals looking to improve the new client acquisition, assessment, programming and performance coaching skills!
Listeners can take 15% OFF with the code "essential" at checkout.
Action PlanYour action plan for the week is this - if you are thinking of branching out and starting your own business, whether that is in the fitness industry or otherwise - your task this week is to spend time finding ways to start taking steps without leaving your current “main gig”. Can you commit 10% of your weekly time to building a business, feed that part of you that is hungry for autonomy and creativity, while holding on to the safety that makes those dreams possible? And in that 10%, can you clearly identify the people in your network that can help you grow?
If you can do that, you’ll be on the right track!
That’s it for now. Remember to SHARE THIS EPISODE with someone who needs to hear it, and to SUBSCRIBE to the podcast before you go. Until next time, we wish you STRENGTH and GOOD HEALTH.
Our guest this week is Conny Schneider. Conny is the owner of KomplexFit in Petaluma, California. She is a personal trainer, community builder, knowledge seeker and as you’re learn today - not afraid to take bold steps in pursuit of fulfillment.
In today’s conversation, Conny and I talk about the strength that was required to pick up her entire life and move from Germany to Northern California after high school, how she first got involved in the fitness industry, her decision to start her own business and the challenges she faced when she she realized it was time to leave that business and start a new one. Throughout it all, we discuss the importance of human connection and community and how these concepts are central to everything in her life.
Connect with Connie - @connie.komplex Connect with David - @dr.davidskolnik.dpt Connect with the Show - @essential.strength.podcastOur parter on today's episode is GetPPSC - The Pain Free Performance Certification is the most valuable course available for fitness professionals looking to improve the new client acquisition, assessment, programming and performance coaching skills!
Listeners can take 15% OFF with the code "essential" at checkout.
Your action plan for the week is to incorporate Conny’s 3 essential elements into your day to day life. Each day for the next week, I want you to keep track of the one thing you are doing to fuel your body, fuel your mind and fuel your soul. If, at the end of the week, you feel your fulfillment meter has moved in the right direction, this is an action plan you can roll with for as long as you want!
That’s it for now. Until next time, we with you STRENGTH and GOOD HEALTH.
Today’s Guest is Layci Nelson.
In today’s conversation, Layci and David talk about the differences between someone in a leadership position and someone who is a real leader, why ego checks and apologies are key components of effective leadership, and the potential pitfalls of becoming friends with your employees.
Follow Layci - @layci_nelson
Follow David - @dr.davidskolnik.dpt
Follow the Show - @essential.strength.podcast
Check Out our Partner - GetPPSC
Use the Code "essential" to take 10% off any in-person GetPPSC Course and become a Pain Free Performance SpecialistAction PlanYour action plan for the week is a page right out of Layci’s Leadership manual - when was the last time you apologized and truly meant it? No ulterior motive, no sarcasm, no “I’m just saying sorry because that’s what you want to hear”. A real apology and an intention to make things right. Why is this your action plan for the week? Because, at the end of the day, we are all leaders** - leaders in our family, our community, our job, a team…leaders of our own destiny.
That’s it for now. Until next time, we wish you STRENGTH and GOOD HEALTH.
Our guest this week is Gabi Dixson.
Today’s conversation is focused on how health and fitness professionals, and the public at large, can have more effective and empathetic conversations about body weight, and how the lived experience of being in a bigger body shapes one’s outlook on life.
Gabi is the Winner of New Zealand’s Strongest Woman 2020 and is currently training for USPA Powerlifting Nationals in July 2021 and World’s Strongest Woman in November 2021. She is also an aspiring coach on a mission to create space for black and brown people in the fitness world and to inspire women of all shapes and sizes to try new things, be strong, and chase their dreams.
Follow Gabi - @gabigrl
Follow David - @dr.davidskolnik.dpt
Follow the Show - @essential.strength.podcast
Check Out Our Partner on Today's Episode - FNXFitAction PlanYour action plan for the week falls in line with that intention - This week I want you to seek out a difficulty conversation about a topic that makes you uncomfortable, or to have a conversation focusing on subject matter that has tripped you up in the past. Talk to someone with a different life experience that you - be that a different ethnicity, socioeconomic status, physical shape or religion - and make a concerted effort to learn, and to be empathetic.
That’s it for this week, until next time - We wish you STRENGTH and GOOD HEALTH.
Today’s guest is Andrew Coates. Andrew is a personal trainer based in Edmonton, Alberta Canada. He hosts a weekly podcast called Lift Free and Diet Hard, and is a prolific writer in the fitness space who has contributed articles to T Nation, True Coach, The PTDC and Generation Iron. He is a mentor, and a bonafide scholar of all things health and fitness.
Follow Andrew - @andrewcoatesfitness
Follow David - @dr.davidskolnik.dpt
Follow the Show - @essential.strength.podcast
Our Partner on today's episode is GetPPSC - use the code "essential" at checkout for 10% off any in-person certification course!
Your Action PlanYour action plan for the week is this - if you use social media to promote your business or your personal brand, ask yourself the same question Andrew and I promote when it comes to exercise - “Why am I doing this?” Is your content consistent with your message? Does that message convey a clear purpose? A is that conveyed message the one you actually intended to produce? A little thoughtfulness goes a long way in a a world full of unplanned, spontaneous content creation!
Until next time, we with you STRENGTH and GOOD HEALTH.
Our guest this week is Richard Goerling.
Richard is a certified mindfulness trainer, retired police officer and military veteran. He is the founder of The Mindful Badge and specializes in training health, resilience and human performance skills to first responders.
Connect with Rich - The Mindful Badge
Connect with David - @dr.davidskolnik.dpt
Connect with the Show - @essential.strength.podcast
Check out our partner - GetPPSC - and take 10% off any live course with the code essential at checkout!
Your Action PlanI would ask that you find an opportunity to practice being compassionate to someone or some thing that you strongly disagree with. To take the time and make the effort to work on understanding, empathy and to do the work required to move beyond your gut reaction and into something more skillful and more self-aware.
Until next week, we with you STRENGTH and GOOD HEALTH.
Our guest today is Dr. Michelle Gilpin, DPT. Michelle is a Doctor of Physical Therapy who practices out of Evolution Healthcare & Fitness in Portland, Oregon. In Today’s conversation we focus on one particular area of body, the pelvic floor. What is it? What is its function in the wholistic system of the body? What are the signs and symptoms that the pelvic floor is not functioning properly or optimally? And how training the pelvic floor can lead to enhanced performance in both sport and life.
Follow Michelle - @drmgpt
Follow David - @dr.davidskolnik.dpt
Follow the Show - @essential.strength.podcast
Our Partner on Today's EpisodeBarbell Rehab is bridging the gap between healthcare and fitness with online and in-person courses for clinicians, coaches and trainers who understand the value of barbell training and want to use this tool in both rehab and performance. Our listeners get $25 off the Barbell Rehab Workshop Online Course & the Strength Training the Post-Operate Client course!
Action PlanI just want you to stop and think about whether you have any of the early signs and symptoms of pelvic floor dysfunction. These could be new symptoms, or long standing symptoms that you’ve always been lead to believe were just “normal”. They could be related to lifting weights, running, or just being honest about how frequent and urgent your trips to the bathroom are. You can even take the pee test Michelle mentioned, to see if you can stop the flow mid-stream. If you identify any of these signs or symptoms - BE PROACTIVE. Our healthcare system may be set up to treat problems only AFTER they get serious, but you can break out of that model by being your own strongest advocate and finding healthcare professionals, like Michelle, who are committed to helping you go from feeling good to feeling GREAT.
That’s it for this week. Until next time, I wish you STRENGTH and GOOD HEALTH.
Our guest today is Chris Phillips. Chris is a US Army Veteran who conducted 4 tours of Afghanistan and Iraq as an Infantryman. In 2019, a solider Chris has been especially close with took his own life, and Chris decided it was time to do something. So he created Quality Resilience Fitness, QRF Fit for short, a non-profit organization that uses their proceeds to help veterans pay for gym memberships, entrance fees into lifting competitions, and to find community through fitness. His ultimate goal is to make sure that our Military Veterans know they are not along, and there is always someone here to support them.
Follow Chris - @qrffit
Follow David - @dr.davidskolnik.dpt
Follow the Show - @essential.strength.podcast
Stronger Than StigmaI’m really proud, and excited to announce that Chris, Myself and previous guest on the show Crystal Miranda have teamed up to launch the Stronger Than Stigma Initiative. This is a fund-raising initiative to support the work that is being done by Chris through QRF Fit and by Crystal through her non-profit, The Healthy Mind Movement. Stigma is harmful. It breeds bias, appropriates misinformation, and acts like fertilizer for fear. But we can be STRONGER THAN STIGMA. We can choose to understand that our differences are beautiful, that “normal” doesn’t exist, that we are all humans, we all struggle, we all feel uncomfortable in our own skin at times, and there is no place for discrimination rooted in willful ignorance. Chris, Crystal and myself have designed limited release apparel to support this initiative, with all proceeds to be shared between QRF Fit and The Healthy Mind Movement to support the important work they are doing to bring and end to mental health stigma and veteran suicide. All the information you need to get involved will be available at thehealthymindmovement.org, QRFfitness.com and StrongerInMotion.com
Action PlanYour action plan is to GET INVOLVED with the Stronger Than Stigma Initiative!
Whether that means purchasing a shirt or hoody, sending a link out to friends and family, sharing this podcast, or re-posting the Stronger Than Stigma content on Instagram - IT ALL COUNTS AND WE LOVE YOU FOR MAKING THE EFFORT. This is about giving back. This is about using your platform, no matter how big or how small, to make a difference. YOU CAN MAKE A DIFFERENCE for people, veterans or otherwise, struggling with their mental health right now. So take action!
That’s it for this week, until next time we with you STRENGTH and GOOD HEALTH.
Our guest today is Jumha Aburezeq. Jumha is the founder and head nutrition coach at StoopidFit, a health and wellness brand focused on helping people to live a healthier lifestyle as simply as possible. By focusing on simple actionable habits, Coach Jumha has helped hundreds of people lose weight, gain confidence, and feel better than they ever have before. In today’s conversation Jumha and I talk about the biggest pitfalls that trip people up when they are trying to loose fat and change their relationship with food. We talk about the STOOPID easy thing people overlook when it comes for fat loss and sustainable dieting and I get to learn about Jumha’s pet peeves in the diet industry, the advice and content that he wishes would just go away and never come back.
Follow Jumha - @stoopidfit
Follow David - @dr.davidskolnik.dpt
Follow the Show - @essential.strength.podcast
Download Jumha's Free E-Book - The Nutrition Manual: Mastering Your Diet Made Simple
Today's PartnerFNX Fitness - Our partner on today’s episode is FNX Fitness. FNX Fitness is my go-to sports nutrition and supplement brand and and couple of their products are staples of my morning ritual. One of these products is their Rebalance Super Greens. Rebalance supports immune health and digestive health and is the MOST convenient way to boost your nutrient intake on a day to day basis.
Use code ESSENTIALSTRENGTH at checkout to get 15% off every purchase of Rebalance Super Greens or any other FNX products!
Your Action Plan for the week:
This week’s action plan consists of two STOOPID easy things you can do improve your fat loss, if this is a goal of yours.
- Will you try Jumha’s secret fat loss supplement? AKA can you get 30 extra minutes of sleep each night this week?
- Can you add some color to your plate at each meal this week? Fruit or veggies - the brighter the better!
And if you want to be an overachiever - do a little journaling to really solidify these two actions. Write about how you feel at the end of each day, and in the morning, was it harder or easier than you thought to get more color on your plate? Does this feel sustainable? I’m really just trying to make you think a bit more deeply about this stuff, because the idea of starting a weight loss journey is scary and overwhelming to think about, and focusing on the small, simple changes and their impacts on how you think and feel can be the gentle nudge you need to get started.
That’s it for today. Until next time, I wish you STRENGTH and GOOD HEALTH.
Today’s guest is Gini Grimsley - Gini is the Director of Fitness Product for VASA Fitness. She is known for creating cutting-edge programming and introducing approachable, results-driven fitness concepts. She enjoys any opportunity to empower the next generation of fitness professionals and is passionate about furthering their education and expertise to provide opportunities for development and career advancement.
Today's conversation spans everything from the common strengths and weaknesses of new fitness professionals, how to build a brand, how to build teams, and how VASA balances aggressive growth in the gym industry while raising the bar on personal training services for their members.
Follow Gini @gdotperiod
Follow David @dr.davidskolnik.dpt
Follow the Show @essential.strength.podcast
Today's Partner:
GetPPSC - a ground breaking educational platform for Health & Fitness professionals worldwide, offering the Pain Free Performance Certification Course. This course will teach you how to train SMARTER, train HARDER and stay HEALTHIER.
For 10% off any in-person course, go towww.getppsc.com/eventsand use the codeessentialat checkout.
Your Action Plan for the week:
This weeks Action Plan is specifically for the health and fitness professionals out there - I want you take a pulse check on your approach with clients and patients. Specifically, I want you to check on your approachability. If you’ve been in the game for a while, have you become excessively calloused by the number of clients who don’t follow through on their goals? If you’re newer to the profession, are you trying so hard to sound knowledgeable that you’re losing the human connection? And if you’re somewhere in between, are you effectively balancing results-driven interventions with empowering communication and energy? I know that I need to more committed to effective communication, especially with my remote clients - that’s my big focus this week. I hope you find this exercise insightful and motivating…
And until next week, I wish you STRENGTH and GOOD HEALTH.
Hello my Friends! And welcome back to The Essential Strength Podcast!
Our Partner on today's show is FNX Fit- maker of Rebalance Super Greens and tons of other amazing performance nutrition and supplementation products. Hitting this link RIGHT HEREor using the code "ESSENTIALSTRENGTH" will get you 15% off your entire purchase - protein, creatine, a sleep aid, some krill oil, pre-workout... it's all there and it's all Uhh-Mazing.
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Today’s guest is Sam Johnson. Native to Portland, Oregon, Sam is passionate about leading all people to live a sustainable, strong, healthy lifestyle. He is the owner of Strength Farm in Southwest Portland, and has 10+ years of coaching experience as well as personally competing in the CrossFit Games, USAW Weightlifting Nationals, and numerous sports give him a unique perspective to help Athletes reach their Goals. His prior experience as a Staff Sergeant in the United States Air Force for 7 years also gives him a unique perspective to help military members train to be mentally and physically prepared for service. No matter who you are or what you do, Sam believes Strength is for you.
Sam recently turned all took all these experiences and forged them into a multi-disciplinary training system Called SFX Athletes that focuses on strength, speed, conditioning and mobility for building explosive performance in athletes. For everyone listening - if you would like to try a FREE 30 day trial of SFX Athletes, Sam has shared links for both Apple and Android users.
Action PlanSam knows his worth. He knows that he has a system that works. A body of knowledge that is valuable, and he has the track record of success to back it all up. As he said plainly, he doesn’t give a damn what other people think of his methods, because his methods speak for themselves. I’d encourage each of you listening to take time this week to reflect on your areas of expertise, the concepts and skills you’ve poured yourself into and make an effort to give yourself some credit for that work. It’s all to0 easy to put more stock in what others think of us than what we think of ourselves, regardless of the evidence all around us. If you’re good at something, or great at something - give yourself the credit you deserve this week!
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Until next time - I wish you Strength and Good Health.
Welcome to another episode of The Essential Strength Podcast. Our guest this week is Crystal Miranda.
Crystal Miranda is a clinical social worker and a currently pursuing her PhD in psychology. Her area of research is examining the experience of utilizing emotional states to enhance performance among strength athletes. Crystal is also the founder of The Healthy Mind Movement – A non-profit organization that aims to promote mental wellness and self-growth through evidence-based information and community immersion.
In today’s conversation, I ask Crystal about how psychological pathologies have been used to label people and how she helps people separate themselves from their diagnosis. We talk about alternative coping mechanisms that can aid us in dealing with difficult times, and about how Crystal helps the folks she works with realize that even strong people can struggle with mental health.
ConnectTo learn amore about Crystal and the work she is doing, you can check out The Health Mind Movement on both Instagram and Facebook, or to straight to www.thehealthmindmovement.org
If you enjoyed this podcast, and want to help us grow and get stronger - screen shot this episode and post in on social media. Tag the podcast @essential.strength.podcast and tag me @dr.davidskolnik.dpt - let us know you’re listening. Send this podcast to a friend or colleague that needs to hear it. And, as always, subscribe, rate and review the show. It only takes a few seconds to have an outsized impact on the future of this podcast!
Action PlanYou’re Action Plan for the week is this:
Stop forcing yourself into someone else’s definition of “self love” or “mindfulness” - If journaling frustrates you, like it frustrates Miranda - find another way to get your thoughts out of your head. If sitting and meditating frustrates you the way it frustrates me - go for a walk with your favorite music playing through your headphones and maybe the incessant thoughts careening around your mind will start to settle a bit. Long story short - find what makes your mind happy and healthy.
Alright, that’s it for this week. Until next time, we wish you STRENGTH and GOOD HEALTH.
What’s up everybody, welcome to this week’s episode of Health & Fitness Friday on The Essential Strength Podcast. This is your 5 minute download of some health and fitness knowledge meant to make you a little bit smarter and a little bit stronger as you head into the weekend!
Last week, we started the conversation about corrective exercise, some of it’s limitations, and I gave you my thoughts on whether or not it’s still useful. Today, we’re going to continue that conversation with the number one, most important consideration and caveat for using corrective exercises that will enhance pt and client outcomes.
Just like last week, this conversation is framed by a recent article from Barbell Rehab which can be found on the reading list at StrongerInMotion.com.
Long story short - Words Matter. Language Matters.
If you, as a coach or clinician, feel that you need to break a person down and show them all the areas where they are broken, so that you can then sell your services as the “fix” - you’re creating more problems then you are solving. If, however, you can prop up your clients and patients, show them all the ways in which they are strong and robust AND help them address specific dimensions of their physical capacity that are not yet optimal - then you are truly using corrective exercise in its more power and empowering form.
That’s it for this week on Health & Fitness Friday - tune in next week as we dive into an entirely new topic!
Appreciate each and every one of you! Catch ya’ll next week!
Our guest this week is Greg Everett, owner of Catalyst Athletics and author of the new book “Tough”
As the subtitle of Greg’s book explains, this book is a guide to building true mental, physical & emotional toughness for success & fulfillment. It’s about a lot more than how to be the traditional vision of a “tough guy” - and in today’s conversation we talk about why clearly defining your values and purpose are foundational to becoming tough, the four C’s that define toughness for Greg, and why tough people should have a journaling routine.
To connect with Greg, give him a follow on Instagram where he is @catalystathletics and to order the book online you can check out becomingtough.com where you will find a ton of absolutely glowing reviews for this book.
This conversation is not what you might expect. A world renowned olympic weightlifting coach, on the Essential Strength Podcast, talking about toughness - and we’re having a conversation about fulfillment, empathy, journaling and discovering your true purpose.
But that’s the point - being tough doesn’t mean falling in line with some pre-historic definition of being the burly man who shoves their feelings down into the deepest recesses of their brain, carries a big stick around and pretends that nothing hurts. Being tough is about having the courage to identify what sets your soul on fire, creates that greatest good in the world and being tough enough to stay authentic to those things.
Action PlanYour action plan this week is simple - start a journaling practice. Try it for at least two solid weeks. I know I was super resistant to this for a long time but in the last 4 weeks of podcasts, we’ve had an Olympic athlete, world record-holding powerlifter and author/weightlifting coach all have one thing in common - they are adamant about the incredible power of journaling. So start - TODAY - by writing down one thing you are grateful for and one affirmation - an “I am”, “I can” or “I will” statement - and do that each day for 2 weeks. I’ve been doing it for about 4 weeks now, not perfectly, but as many mornings as I remember too, and I can say the mornings I write down my gratitude and my affirmation always set me up for a great day.
Alright, that’s it for this week. Until next time, we wish you STRENGTH and GOOD HEALTH!
This week, we are talking about the concept of Corrective Exercise, and as always this conversation is framed by the latest article that we posted on the Reading List at StrongerInMotion.com. The title of the article is: Revisiting the Corrective Exercise Conundrum, written by Dr. Ben Geierman and published by our friends at Barbell Rehab.
Recently, the Journal of Orthopedic and Sports Physical Therapy published an editorial that included the following statement:
"In physical therapy, management paradigms for various musculoskeletal conditions are dominated by identifying abnormalities in posture and alignment, among others, Most abnormalities have NO ASSOCIATION with pain or disability, challenging the use of corrective exercises.”
So…what might this mean for physical therapist and coaches? Particularly for those who have found consistent success with corrective exercise prescription?
Just because more recent research indicates corrective exercise isn’t the super start we once thought it was, doesn’t mean that utilizing it was totally wrong, and that continuing to incorporate it into practice is “bad”. It means there is more to learn - shocker - and time to add additional tools to our professional tool belts.
For more on what kind of tools we should be adding, you’ll have to tune in next Friday when we conclude this conversation on corrective exercise.
In the meantime: If you appreciate this podcast, and the topics we cover each week, do us a favor - screen shot this episode and post in on social media. Tag the podcast @essential.strength.podcast and tag me @dr.davidskolnik.dpt - let us know you’re listening. Send this podcast to a friend or colleague that needs to hear it. And, as always, subscribe, rate and review the show. It only takes a few seconds to have an outsized impact on the future of this podcast!
Appreciate each and every one of you! Catch ya’ll next week!
Our guest this week is none other than Stacy ‘Bama’ Burr.
Bama is a former competitive power lifter who, in 2019, achieved her lifelong goal of becoming the Strongest Woman in the World, achieving a powerlifting total of 1,435lbs - including a 565lb squat, a 320lb bench press and a 550lb deadlift - all while weighing in at only 148lbs bodyweight.
The road to this achievement was extremely rocky. She lost friends, lost touch with family, and nearly lost herself to a battle with depression and hopelessness when her goals seemed out of reach. But she battled back, continued to do the work, and ultimately achieved everything she set out to in the sport of powerlifting. These days, Bama is traveling around the country hosting workshops where she teaches others how to build a Champion Mindset, which is how I was fortunate enough to connect with her. Stacy also hosts a weekly podcast called The Champion Mindset Podcast, and she coaches powerlifting athletes and anyone who wants to get strong through her training and coaching company - Bama Brick Squad.
You guys are in for a treat today, and you’re guaranteed to leave with strategies you can implement TODAY to start living like a champion.
As you listen, don’t hesitate to hit pause and take notes, send this episode to a friend, or snap a screenshot of the podcast and post it on social media (just tag me - @dr.davidskolnik.dpt and Bama - @bamaburr) - because everyone deserves to live like a champion!
Action PlanYour action plan for the week is this:
Make your bed. And I mean that both literally and figuratively. First, literally make your bed or Bama is gonna come knockin’ at your door and you don’t want that. Second, on the more metaphorical level, start taking steps to make small things into big habits. Practice being disciplined in the shallow end before going to the high dive. The results of small disciplines will surprise you.
Alright, that’s it for this week. Until next time, we wish you STRENGTH and GOOD HEALTH.
Welcome to this week’s episode of Health & Fitness Friday on The Essential Strength Podcast. This is your 5 minute download of some health and fitness knowledge meant to make you a little bit smarter and a little bit stronger as you head into the weekend!
Today we are going to finish the conversation we started two weeks ago about Why Fitness isn’t Essential in America. In part one, we discusses the ways in which the fitness industry itself - and how we represent ourselves to the public - is largely responsible for the disconnect between the way fitness professionals view their services, and how most American’s view “fitness”.
This episode outlines 4 strategies we can implement RIGHT AWAY as coaches, trainers and business owners to make ourselves ESSENTIAL in the eyes of the public. And just like last time, today’s conversation draws on information from the an article posted on John Rusin’s blog, authored by Kevin Mullins, and which can be found by going to strongerinmotion.com/reading-list where it is the first article you’ll see pop up!
The Four Strategies:
- Implement "Five Star Standards"
- Passion Based Service
- Word of Mouth and Results Based Referrals
- Build a Community Based on More Than Fitness
Be An Active ListenerIf you appreciate this podcast, and the topics we cover each week, do us a favor - screen shot this episode and post in on social media. Tag the podcast @essential.strength.podcast and tag me @dr.davidskolnik.dpt - let us know you’re listening. Send this podcast to a friend or colleague that needs to hear it. And, as always, subscribe, rate and review the show. It only takes a few seconds to have an outsized impact on the future of this podcast!
Appreciate each and every one of you! Catch ya’ll next week!
Welcome to this week’s episode of The Essential Strength Podcast!This week, our guest is Dr. Shena Vender Ploeg, a Naturapathiic Physician, with a background in biochemistry, psychopharmacology and psychology. Shena is a specialist in endocannabinology and founder of Protanicals, the first physician-formulated cannabis product line in Oregon, as well as owning Merkaba Natural Health, her integrative medicine platform where she offers in-person and telemedicine services.
Shena is, in my opinion, a genius by any definition of the word, and her combination of passion and intellect are impossible to overlook.
As Shena and I prepared for today’s conversation, my initial intent was to focus on the impact of botanical elements and plant medicine on mental health conditions - historically, currently and what Shena see’s coming on the horizon with these alternative medical interventions. But, I honestly did not realize just how broad this topic is, how much history is involved, how much research is currently being done, and how integrated alternative medicine is with mind-body practices. So, rather than take only a surface level look at alternative medicine, today is an overview, and in many ways a teaser, for future conversations with Shena on the Essential Strength Podcast. That being said, **buckle up for today’s conversation because you are about to learn a TON.
Connect with Shena**
- On Instagram - @shenabadena
- Explore her Physician-formulated cannabis products - Protanicals
Be an Active ListenerIf you enjoyed today’s conversation, do us a favor - screen shot the episode and share it on social media, Tag the podcast @essential.strength.podcast, tag me @dr.davidskolnik.dpt, and tag Shena @shenabadena - we’d love to know what you thought of this conversation. And, as always, every rating, review and subscription means more than I can say.
Your Action PlanIf you have a predetermined bias with regards to alternative, naturopathic, or botanical medicine - I’d ask you to open your mind to the possibilities these forms of treatment present. To do some research for yourself. To connect with Shena via social media, or with a local naturopathic physician to learn what it is they really do. As Shena said, often people relate these terms to a form of psychedelia that conjures images of Grateful Dead Groupies and stereotypical hippies. But there is far more to this science than you, or I, realize.
I sincerely hope you enjoyed today’s conversation with Dr. Shena Vander Ploeg, and until next time, we wish you STRENGTH and GOOD HEALTH.
Our guest today is Georganne Moline, and she has a distinction that very few can claim - Olympian.
Georganne is a professional Track & Field athlete who represented the USA in the 2012 Summer Olympics in London, running in the 400m hurdles. Her olympic chance came relatively early in her career, while she was still a student athlete at the University of Arizona.
Despite that early success, Georganne experienced self doubt and anxiety that were often crippling. If she underperformed, she couldn’t handle the disappointment. If she performed well, she was terrified of the standard she was setting for herself. It’s these kind of experiences that lead Georganne to be an outspoken advocate for mental health, and the benefits of both therapy and coaching. Her outlook on competition has changed dramatically in the last few years, even while facing some of the biggest set backs and disappointments of her career. I think each of you listening will find that there is incredible value in much of what Georganne has to say during today’s conversation, and it serves as further evidence that even when things look perfect from the outside, often times the invisible internal struggles rage on none the less.
Connect with Georganne
- On Instagram @georganne400h
Your Action PlanYour action plan for the week is this - Many of you have probably heard the saying - You never lose. You either win, or you learn. Cultivating that mindset has been huge for Georganne. And it’s what I want each of you to focus on this week. If you experience a situation that doesn’t go in your favor, or a project doesn’t go to plan - rather than focusing on the “failure”, figure out what you can learn from this situation. No one listening to this podcast is going to lose this week. You are either going to win, or you are going to learn.
Until next week, we wish you STRENGTH and GOOD HEALTH.
If you are a person who goes to the gym, you’ve likely experience A LOT of frustration in the last 11 months since the COVID-19 Pandemic started. You’ve also likely seen a lot of rhetoric that looks something like this:
If liquor stores are open, why aren’t gyms? Are we saying that alcohol is more essential than exercise?
OR
If 250 people can be shopping in a grocery story, why can’t 6 people be training at a small gym with all the same protocols in place?
I don’t have simple answers to these questions. No one does. That’s why they have been a source of so much frustration!
But instead of focusing on questions that I don’t have the answers to - I find it more productive to ask different questions. Questions that might actually have answers. One of which is - Why is it that Fitness is not considered essential in America? And, could the fitness industry itself be at least partially at fault for the situation we find ourselves in?
For answers to those questions, today’s episode of Health & Fitness Friday is going to be referencing an outstanding article from Dr. John Rusin’s team! This article is also the newest addition to the Stronger In Motion Reading List.
Today’s guest is a kettlebell specialist who is on a mission to help women build strength and master the art of training with kettlebells. Her name is Colleen Conlonand her story is one that I am so happy I have a chance to share with all of you listening to this podcast.
As the title of today’s episode implies - Colleen hasn’t always been a confident, kettlebell swinging exemplar of strength. For major chunk of her life she was anything but. She was timid. She was uncomfortable in her own skin. She battled with an eating disorder that left permanent scars not just on her mind but on her body as well. And even when she began to get healthy and and happy again, her fitness journey was meandering and taught her a lot about what she didn’t want to do before ultimately finding her calling.
Her story is one I can relate to, and I think many of you will relate to as well.
Connect with Colleen
- Collen's Website - www.colleenconlon.com
- Colleen on Instagram - @iamcolleenconlon
Your Action PlanPart of Colleen’s story that resinates with other guests we’ve has on the show, and with something that one of our Stronger In Motion Coaches, Coach Chris, shared earlier this week is that there is no one-size-fits-all form of exercise. What’s enjoyable for one person may not be enjoyable for you. And at the end of the day, regardless of any other research or “expert opinion”, nothing trumps consistency for improving your health. It took Colleen years, and multiple jobs within the fitness industry, to find kettlebells. Finding that tool, and hard style kettlebell training - it changed her life. So, for you dear listener, your task is to think about the exercise habits you have and whether you see them as rewards or punishments. Are you excited to exercise or do you dread it as a painful necessity? It’s never a bad time to switch up your routine if you aren’t enjoying it, and regardless of what anyone else does, it’s your job to find what makes you both happy and healthy.
Until next time, we wish you STRENGTH and GOOD HEALTH!
This week, we’re looking a little deeper at how the fluids you choose impact hydration, as well as other areas of health.
Let’s start by reiterating the fact that the majority of your fluid intake should come for plane old water. Nothing groundbreaking here. Intrinsically, I think we all know that water should be our beverage of choice most of the time when it comes to staying properly hydrated.
Next up on the list of hydrating fluids - are coffee and tea.
Third on the list is skim or 1% milk and non-dairy alternatives.
Level four beverages are labeled as “treats”, with the recommendation not to be consumed daily - diet sodas and other forms of drinks with non-calorie artificial or natural sweeteners like Stevia.
Level 5 includes alcohol, whole fat milk, sports drinks, fruit juices and vegetable juices.
And finally, at level 6, and given a resounding “thumbs down” - beverages high in sugar or high-fructose corn syrup.
In summary - think before you drink and when in doubt, choose water.
For more - Check out the Stronger In Motion Reading List where you'll find a link to the original article on CNN that much of this information was cited from!
That’s it for today, have a great weekend and I will catch ya’ll next week!
Today we have a guest that is sure to inspire all of you. His name is Jason Hardrath. Jason is an elementary school PE teacher in a small town in Southern Oregon who spends his summer breaks on trails all over the country chasing what are known as FKTs - Fastest Known Times - which he defines in the beginning of our conversation today. His ultimate goal is to set 100 FKTs which involve anything from simple trail running over epic distances and sometimes multiple days of effort, to mixed discipline trails involving technical rock climbing or mountaineering.
Jason found running early in his life and it helped him overcome the struggles he was dealing with academically and socially due to impulsive ADHD. To this day, he still struggles at times with maintaining focus or staying on top of routine tasks, but he finds serenity, even spirituality, on the trails where he pushes his body harder and faster than anyone ever has, and advocates for the cognitive benefits of exercise in his classroom and his community.
I do believe all of you will feel inspired to find a pursuit that brings the level of fulfillment that the race for 100 Fastest Known Times has brought to Jason’s life.
Connect with Jason
- Instagram: @jasonhardrath
- Website: www.jasonhardrath.com
- Strava: Jason Hardrath
- LinkedIn: Jason Hardrath
**Action Plan
Inspired by Jason’s stories, your action plan is this - I want you to do something you haven’t done since Episode 3 of this podcast, if you’ve been listening that long. Episode 3 focused on the philosophy of Momento Mori - a reflection on our own mortality which translates to “Remember, You Must Die”. We all must die at some point, no one is immortal. To consider your death is not a sign that you are surrendering your life, but that you are embracing some sense of urgency in how you will use your days, however many you have left, in pursuit of a purpose and with an intention to get the absolute most out of this one life. That was my biggest takeaway from this conversation with Jason - he is living a fully engaged life. He is immersed in this human experience. What is it that brings you the most joy? What leaves you feeling more “alive”? And how can you start to experience that feeling more often, even by just a few percentage points, in 2021? As always, write it down and make a plan - because without a plan a goal is just a dream!
Until next time we wish you STRENGTH and GOOD HEALTH.
Welcome to a very special episode of the Essential Strength Podcast, coming to you on Saturday morning, January 23rd, 2021! It’s a historic day, and you are about to find out why!
Today, we have a conversation between myself, and Mike McCastle, and if you are listening to this on the date of release, today is the day that Mike takes on his 8th Labor - attempting to break the world record for time fully submerged in ice. The goal - 3 hours packed in ice from the neck down.
Now, for those unfamiliar with Mike’s 12 Labors Project, this is the 8th in a series of progressively challenging physical challenges, each linked to a charitable cause that is close to Mike’s heart. From breaking the world record for pull-ups in 24hrs, to pulling a pick up truck 22 miles across Death Valley in July, Mike has set out to lead a life that inspires others, and challenges everyone - himself include - to find out what lies on the fringes of the human spirit, what greatness we are all capable of if we forgo comfort and choose a mission driven life.
Now, you’re probably wondering - what on earth would compel someone to do these things? I’ll let Mike answer that question.
You can tune into the Live Stream of Mike’s 8th Labor via his Instagram, where is is @mikemccastle - and if you’re listening to this after the fact, I would still highly recommend you give Mike a follow, because he is far from done chasing greatness. You can also contribute to the cause of furthering the research and treatment of Parkinson’s Disease through links provided by Mike or by connecting with the Brian Grant Foundation**.
Action PlanYour action plan for this special episode is short and sweet - I would ask you to reflect on the following questions:
How much of my life have I chosen, and how much have I allowed to be chosen for me?
How much of my perceived suffering have a chosen, and how much have I allowed to be chosen for me?
That’s in for this week. We’ll be back on Wednesday, January 27th. Until then, we wish you STRENGTH and GOOD HEALTH.
Welcome to this week’s episode of Health & Fitness Friday on The Essential Strength Podcast. This is your 5 minute download of some health and fitness knowledge meant to make you a little bit smarter and a little bit stronger as you head into the weekend!
We’ve been talking about exercise for the last couple weeks, how it’s quite possibly the single most effective way to improve your overall health and also why it’s so hard to form an exercise habit. Today, we’re going to shift gears a little bit and talk about HYDRATION.
A few of the key bodily functions impacted by our hydration status are body temperature regulation, joint lubrication, nutrient delivery, cellular function, infection control and our natural detoxification processes.
The best way to avoid dehydration? You guessed it - drink water! It’s your zero calorie, readily available dehydration prevention beverage!
We will continue this conversation about hydration next week, when we will get into more detail about specific beverage choices, and the concept of “malhydration” - but in the meantime, if you’d like to read more on this topic, you can head over to strongerinmotion.com and check out the most recent article in our reading list, where much of today’s information came from! The title of the article is “Benefits of Water: Are You getting Enough Fluids to Stay Healthy” by Sandee LaMotte and was published on CNN Health!
Hope everyone has a GREAT weekend, and I will catch ya’ll next week!
This is Episode 27 and our guest is Kyle Sullivan.
Kyle has been sharing his story, speaking on his experiences with alcohol addiction, the trials he faced, mistakes he made, lies he told himself and others, and strategies he has used over the last four years to go from the lowest point imaginable - writing his suicide note - to the point where, in his own words he is just “happy to be existing on this planet”, happy to experience everything this life has to offer and happy to connect with anyone and share anything in an effort to be of service and continue walking down the path that led him away from despair and into hope and happiness.
I had heard bits and pieces of Kyle’s story over the course of our friendship, but a lot of the details and insights he shared during this conversation were brand new to me and every one of my expectations for this conversation were exceeded. I sincerely hope you enjoy this conversation with Kyle Sullivan, and share it far and wide because you just never know when a moment like this can change someone’s life forever.
Connect with Kyle
- On Instagram @celticjumper & @kyle_sullivan
- On TikTok @celticjumper
- On YouTube - Kyle Sullivan
Your Action PlanKyle’s example of extreme admission of his drinking problem made me think about what lies on the other side of change - something we spoke about with Chase Chewning on Episode 10. Chase’s answer: The life you’ve always dreamed of. Now, Kyle was in a position where his need to change something had become a life or death scenario, and his fear of the negative repercussions of giving up drinking was so powerful, taking his own life seemed like a better option. Having occupied that headspace myself, where death seems like the BEST outcome, I can say with all sincerity - I hope no one listening to this ever has to face that feeling. However, I do think there is something very valuable in taking inventory of your habits and identifying whether any of them are more harmful than they are helpful, and whether you are continuing to allow them to be a part of your life because you are afraid of what happens if you give them up. If you do this, and you identify a habit you know you should quit, then I hope you can find courage and take comfort in Kyle’s story, because even at absolute rock bottom, there is always a way to climb back up to the light.
That’s it for this week, stay tuned for a special episode coming out this Saturday - January 23rd - where Mike and I talk about both the mental and physical preparation for Mike’s next Labor, attempting to set a new world record for longest time spent submerged in ice, a challenge he will be taking on in Alaska on the Saturday the 23rd. For more details follow Mike on Instagram @mikemccastle.
Until next week - we with you STRENGTH and GOOD HEALTH.
Welcome to this week’s episode of Health & Fitness Friday on The Essential Strength Podcast. This is your 5 minute download of some health and fitness knowledge meant to make you a little bit smarter and a little bit stronger as you head into the weekend!
So, why is it that we haven’t evolved to enjoy something as beneficial as exercise? Evolution has created all kinds of hacks, loops and short cuts that in essence trick us into enjoying things that are good for us. But not exercise. Why? In a new book by Harvard Evolutionary Biologist Daniel Lieberman titled “Exercised: Why Something We Never Evolved to do is Healthy and Rewarding” we learn just that.
Want to learn EVEN MORE!?Click this link to find the original article cited in this week's podcast and take a deeper look at exercise through the lens of human evolution!
Today we have a guest that I feel incredibly fortunate to have had the chance to speak with. His name is Patrick Sweeney. He is the author of Fear is Fuel, and a keynote speaker that Inc. Magazine has called “One of the world’s most interesting people”. He is a cancer survivor, a father, and a philanthropist. Patrick spent 6 years interviewing and learning from three dozen of the world’s top neuroscientists on how fear and the act of overcoming it, creates changes in the brain. He took all that knowledge and put it into his book, Fear is Fuel. Patrick’s mission, in both his writing and his speaking engagements, is to teach people how to make decisions based on opportunity rather than fear, and how courage is the key to unlocking growth, happiness, success and fulfillment.
I have little doubt that after listening to this episode you will understand why I felt so fortunate to have someone of Patrick’s stature and with his world class resume of coaching, speaking and leading as a guest on the Essential Strength Podcast. After we stopped recording I told Patrick that based on our conversation, I wished I was the CEO of a large organization just so that I could book him to lead a weekend course and continue learning how to face my fears and cultivate greater levels of courage! Patrick’s story is a testament to what each and every human being is capable of when they stop allowing fear to dictate their decision making, step out of the realm of doubt and negative self-talk, and step into a life of opportunity, self-empowerment and endless potential. Even if Patrick had stopped after earning his pilots license after a lifelong fear of flying, that would have been enough to inspire anyone. What he has done since is proof that once you decide to live a courageous life, there is no limit to what you can achieve.
Connect with Patrick
- On Instagram - HERE
- On Twitter - HERE
- Learn more about Patrick's Biography - HERE
- Order your copy of Fear is Fuel- HERE
Your Action PlanIn keeping with Patrick’s work, I would ask each of you to identify a fear that is long standing, and that is holding you back from a personal or professional goal. Write down that fear, and admit it to someone close to you. A partner, a parent, a close friend or a trusted colleague. Commit to both yourself, and this person, that you will create a plan to overcome this fear at the earliest possible opportunity. And if you still need extra motivation or proof that you can overcome your fear, well, I know of a book that just might be the thing you’re looking for.
That’s in for this week on the Essential Strength Podcast. Until next time, we with you STRENGTH and GOOD HEALTH.
Happy Friday, it’s been … quite a week kicking off 2021. We’ll leave it at that, and move on to the reason you’re here - to gain some health and fitness knowledge as you head into the weekend!
We’ve got a really cool, and in my opinion honestly life changing bit of science for everyone today. We’re talking about a breakthrough in preventive medical treatment that has been shown to address an incredible amount of common illnesses, ailments and other maladies. It’s a treatment that is backed by a ton of science and research and I’m so excited to share it with all of you!
This medical intervention has the following effects:
- Reduces pain and disability in people with knee arthritis by 47%
- Reduced progression of Alzheimer’s in the elderly by 50%
- Reduced diabetes progression by 58%
- Reduced risk of hip fracture in post-menopausal women by 41%
- Reduced anxiety by 48%
- Relieved depression in 30% of cases with low dose treatment and 47% in higher doses
- It’s the best treatment for fatigue that we have to date
- And has consistently been shown to improve quality of life in multiple populations and across the spectrum of varying socioeconomic levels, income, ethnicity, you name it.
You might have started to get a bit suspicious as I read through that list, and some of you may have even guess at what this breakthrough treatment is. It is not a pill, a potion, or a surgical intervention. The treatment is EXERCISE.If you’re intrigued by this proposed treatment, I would encourage you to check out the video posted in the Reading List on Stronger in Motion - you can just click right here - www.strongerinmotion.com/reading-list and it’s the first post you'll see. The video is a YouTube video called 23 and a Half Hours by Doc Mike Evans.
I hope you all feel inspired to make exercise a habit this year, and feel less stressed about the type of time commitment it takes to get healthier. 30 minutes per day of something as simple as walking can reduce your risk of nearly every chronic disease…it truly is that simple.
Catch ya'll next week!
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Today’s guest kicks off 2021 here on The Essential Strength Podcast, and it’s the first in a series of episodes that will all focus on mental health and mental strength. Our guest today is Ricky Simon, a professional UFC fighter from Vancouver, WA whose next bantamweight fight is on January 16th on Fight Island, part of the upcoming UFC Fight Night on ESPN.
In today’s episode you will get a glimpse behind the curtain, into the mind of a fighter. We talk about Ricky’s upbringing and how combat sports have been part of his life from the the very beginning. We talk about how he handles unexpected obstacles in the ring, and moments when the best laid plans don’t work out in moments of extremely high stakes. One recurring theme we found when talking to Ricky was his trust in hard work and preparation. As long as he gives 100% effort in camp and prepares his mind for every possible outcome, he enters the octagon with no doubt, and no distraction. I think we can all learn a lot from this perspective, regardless of our occupation.
Part of the reason I was looking forward to this conversation with Ricky so much was the chance to learn about a mindset and a career path that is as different from mine as I can possible image. As we talked about during the recording. I’ve never been in a fight in my entire life. Everything in Ricky’s life revolves around fighting. I’ve always enjoyed watching UFC fights for this exact reason - it’s like almost like watching a super hero movie to me, because I can’t fathom fighting for a living any more than I can imagine waking up with Super Man’s powers. Combine that with the mental and physical strength on display and its just … it’s incredible to me. I hope all of you out there listening learned something about how to cultivate the strength of a fighter. Through diligent training, mental preparation, acceptance of all outcomes, and having the ability to keep moving forward even when your plans fall apart.
Action PlanSince it’s the beginning of January, I’m sure most of you are feeling a bit more motivated than usual, and maybe you’ve even written down a few goals or resolutions for the new year. I want you to chose the goal you are most eager to achieve and I want you to treat it the way Ricky treats a fight. I want you to put together a “training plan” of sorts - a plan that will prepare you so well, that the question of “Am I capable of achieving this goal?” No longer crosses your mind. This plan should involve outlining what you need to learn in order to achieve your goal, what skills you need to develop, how much time you are willing and able to commit, who you will lean on for help and guidance, and anything else that will give you the sense.
Questions or comments? E-mail Us - david@strongerinmotion.com - or hit us up on Instagram - @essential.strength.podcast
Have your subscribed to The Essential Strength Podcast yet? - If you’ve enjoyed this podcast so far but have not yet subscribed, that would mean a lot to us.
Episode 24
Today is Episode 24 and it’s episode unlike anything up until this point. Today, we are sharing a highlight reel of some of our favorite definitions of strength from guests up to this point.
Featured Guests (in order)
1. Mark Bell
2. Claire Zai
3. Chase Chewning
4. Holly Myers
5. Alex Piccirilli
6. Adrian Conway
7. Max Artsis
8. Cody McBroom
9. Karin Steere
10. Laura Poburan
We’ve absolutely loved hearing each and every guest define what strength means to them and how it shows up in their lives. The 10 definitions in this episode highlight both the diversity of answers as well as the common threads - that strength is more than just physical, that it is about overcoming resistance of any kind, having the confidence to face hard choices head on, and more.
The answers in this episode come from coaches, clinicians, yogi instructors, wellness professionals, business owners, data scientists, and more. And it is our hope that through this diversity of guests and perspectives, that you realize strength is an essential element in all of our lives, regardless of age, profession, interest, or status.
Action PlanYour action plan is to either write out, or record yourself defining what Strength means to you. If you’re up for it, we would LOVE to hear what you come up with. You can e-mail your definition to me at david@strongerinmotion.com or if you’re feeling brave and want to post your definition to Instagram, tag us @essential.strength.podcast, and tag me @dr.davidskolnik.dpt and @mikemccastle so we can share what you come up with!
What's Next?We're taking the rest of December off to do some "remodeling" and "house keeping" here at the Essential Strength Podcast, and will be back with our next episode on Wednesday, January 6th! We will be kicking of a series of 10-12 episodes all focused on Mental Health and Mental Strength, and our guest on Jan. 6 will be Ricky Simon, professional UFC fighter, before his scheduled fight on January 16th. Don't miss it!
Questions or Comments? E-mail us! - david@strongerinmotion.com
What's Better: Walking or Running?
There's a lot to unpack in a question like this, but today's episode aims to tackle the two biggest reasons why people might wonder - "Should I walk or should I run?"
Want to learn more? Check out the link below for an article from Medical News Today!
https://www.medicalnewstoday.com/articles/walking-vs-running
Catch ya'll next week!
Today is Episode 23 and our guest is Laura Poburan.
Laura is the founder and lead mentor of TriggerMapping - a certification and mentorship program for nutritionists, dieticians and wellness coaches. Her core philosophy revolves around how the power of connection and human psychology must be understood and used with clients to cultivate permanent, deep and meaningful change. She is leading a shift in the weight loss industry away from traditional coaching practice towards a more healing-based approach, and preparing coaches to implement this shift and truly support their clients on every level.
ReminderThe official launch date for the Enduring Strength program is Dec. 23 - so save a little bit of that holiday shopping money to get something for yourself! - and the waiting list is open now at strongerinmotion.com
The initial launch will only include 15 participants, so sign up quick before they’re gone! This program will give you access to me as your coach for only $30 a month. You’ll get 4 workouts a week, warm-ups, cool-downs, weekly tips, an online community…and more. This program is meant to support your workouts year round, with what we refer to as “blocks” of training - 3-4 weeks focused on strength, 3-4 to improve endurance, with enough consistently to make real progress and enough variety to keep it fun and avoid the monotony of so many long term exercise plans! So again, head over to strongerinmotion.com to join the wait list and reserve your spot before Dec. 23rd!
Links
- Laura on IG - @laurapoburanlive
- Laura on Facebook - @laurapoburan
- Laura's Website - https://laurapoburan.com/
- FREE COACHING RESOURCE - https://go.triggermapping.com/ccr1
**Action Plan
I**n keeping with Laura’s mentorship program - Trigger Mapping - I’d like you to do a bit of hard work this week. What is is that keeps you from achieving the nutritional goals you have, and we all have them. I’d like to clean up my diet and be more structured and measured with what I eat, but I struggle with time management and at the end of the day, convenience often wins out. It’s an ongoing battle for me, and one that I feel in the gym and see in the mirror on a daily basis. What is it for you? Are their comfort foods that have meaningful memories attached to them? Has food been a coping mechanism for your whole life? Something learned from you parents? Do you actually BELIEVE that you can lose weight, change your physique and deserve to be happy? All of these questions have to be answered WAY before deciding if counting macros or intermittent fasting is the right diet strategy for you. So you may as well get started!
OK, that’s in for now. Until next week, we wish you Strength and Good Health!
You are in for a treat this week, an incredibly powerful conversation with Karin Steere, my favorite professor from my PT school program who is still teaching the physical therapists of tomorrow while also completing her PhD in neuroimmunology.
I know the title this episode focuses on her roles as an educator and a physical therapist, but the first 30 minutes of this conversation played out more as a conversation about where human beings draw their motivation from, the impacts of our lived experience, and how each person’s journey to healing is uniquely important. I think you’ll quickly understand why I always looked forward to Karin’s classes and opportunities to learn from her any time I had the chance, she is truly a uniquely insightful and intelligent person.
Connect with Karin
- e-mail: Ksteere@pugetsound.edu
- Twitter: @KarinTownson
- Instagram: @KarinTownson
Announcements
- Review of the month on Apple Podcasts! - Username Bernardkindall - E-mail me at david@strongerinmotion.com or send us a message on Instagram @essential.strength.podcast to claim your prize!
- The waiting list for Enduring Strength is open now! Sign up to lock in your spot for this new virtual coaching service from Stronger In Motion before registration goes live later in December!
Action PlanYour action plan for the week - as Karin mentioned throughout today’s conversation, she feels her job is to help other find what motivates them, and then help show them to way to lead a happier and healthier life. But she can’t do any of these things for you - she can’t tell you what motivates you, she can’t tell you what makes you happy, and can’t even define what “healthy” is outside of perhaps suggesting that “gettin’ you some heart disease” shouldn’t be on your list. And as we spoke, we also talked about how what makes you happy now, and how you define healthy now - be it in your 20s, 30s, or 40s - is going to be different than what happy and healthy looks like in your 80s, or your 90s. So what I would like you to do is this - Take a single piece of paper and write down how you’re lifestyle choices - what you eat, how you manage stress, how you get your physical activity - how do these support that things that define your happiness right now. And if you enjoy that process, perhaps it’s one you revisit at the end of each year, in this holiday season where we hope to feel happy and accomplished while also planning for the future. It could become a pretty powerful practice.
Alright, signing off. Until next week, we wish you STRENGTH and GOOD HEALTH.
We know physical activity and exercise is important to our health and well being. And we know that being physically fit reduces the risk of serious complications should we be exposed to COVID-19.
But what do most of us think of when we consider being “physically active?” Walking? Jogging? Riding a Bike? We used to think about about going to the gym - and I believe we will again in the future - but even then, there’s a reason the elliptical, the stationary bike and the treadmill are the most frequented pieces of equipment in any globogym. When we think of physical activity, we think of cardiovascular exercise.
Well, there are decades of research on the benefits of strength training, also called resistance training and it’s benefits for muscle mass, bone density, circulatory health and mental health - particularly in reducing the symptoms of depression and anxiety.
It can reduce the risk of diabetes, cardiovascular disease, and obesity. In older individuals, it appears that resistance training is more effective than jogging for reducing risk of sarcopenia (muscle wasting) and cognitive decline.
Despite all these benefits, surveys of over 1.6 million American adults indicate that about 60% report they do no strengthening exercise - almost twice the number who report doing no cardiovascular exercise.
But here’s the thing - strength training required almost NO EQUIPMENT - particularly if you’ve never done it before. If you’ve never done any resistance training, particularly if you are an older adult - Your body weight and a bit of floor space is all you’ll need for quite some time. Sounds fairly convenient given we’re all working hard to maintain social distancing guidelines and stay healthy.
Harvard Medical School - Tips for safe and effective strength training
Give yourself the gift of STRENGTH holiday season. Skip the air frier and ask your family to invest in your health. Hire a coach for a month, or sign up for a training program that will change your life forever! Check out everything we have to offer at Stronger In Motion - from individualized coaching, to programs that cost about $1 a day and will get you in the best shape of your life!
Today is episode 21 and we had the pleasure of spending about an hour talking to Cody McBroom, owner of Tailored Coaching Method, host of The BoomBoom Performance Podcast. Cody is an entrepreneur who has built an extremely successful Nutrition Coaching business, he is a nutrition specialist, a coach, a husband, a father and in his own words, he is PASSIONATE about personal development.
A few points to look forward to include Cody’s personal story of being the “chubby friend” growing up and when he flipped the switch and decided he wanted to change his body and his life, how he feels about hardship and exposure to suffering, and how the coaching staff at Tailored Nutrition balance individualizing every client experience while stilling making nutrition simple and easy to understand.
REMEMBER - This is the final episode of November, which means you have less than a week to leave a review on Apple Podcasts and become eligible for the Review of the Month Giveaway. Our favorite review from the month of November will get any item of their choice from our friends and partners at FNX Fitness, shipped straight to your door! This would be a great time to hit pause, subscribe to the podcast and leave a 5 star rating if you haven’t already, and write that review!
NEW OFFER - Enduring Strength is a subscription-based training plan that will balance strength, muscle building and endurance style training. For about $1 per day, you will get workouts sent to you with video links, descriptions, specific warm-ups and cool downs, and all programmed by a Doctor of Physical Therapy and Certified Strength and Conditioning Coach - yes, I’m talking about myself, I’m writing all these workouts - designed to create balance, purposeful fitness and eliminate boredom whether you’re training in the gym or having to make due at home. We are initially only opening 15 spots for the program, so head over to StrongerInMotion.com and join the waiting list to receive updates and get first access to this brand new program!
Action Plan - The single most profound moment in today’s episode, at least in my opinion, was when Cody made the statement - CONTROL IS FREEDOM. That is the focus of this week’s action plan. I want each one of you to identify an area of your life where you need to institute more control. For me, that means being more consistent with my schedule and time management, not thinking “I don’t have time to write down my plan for the day” when really, those 2-3 minutes will actually create far more time on the back end simply by keeping me organized and on task. Find that thing in your own life. It could be your calendar, it could be your nutrition, it could be your finances. Whatever it is, identify it and start take immediate action to exert more control and thereby create more freedom in your life.
That’s it for today. Until next time, we wish you STRENGTH and GOOD HEALTH!
Welcome to this weeks episode of Health & Fitness Friday on The Essential Strength Podcast! This is your bite-sized podcast designed to make you a little smarter and a little stronger heading into the weekend!
This week we’re talking about the concept of Social Jetlag and whether or not Blue Light blocking glasses actually work to help improve sleep and recovery and prevent this new form of jet lag we are likely all suffering from to one degree or another. Today’s podcast is inspired by a recent research review from Tailored Coaching Method
So, what is social jet lag? It’s a newer term used to explain the issues that arise when our social clock - our normal times of socialization, work, school, etc. - gets increasingly out of sync without biological or circadian clock which controls hormone release, helps os wake up and wind down, etc.
Overall, the research on Blue Light Blocking glasses is split - some studies show an effect, some don’t. This research roundup cited a 2017 systematic review that found there is a lack of high quality evidence for a benefit from blue light blocking glasses on sleep quality, visual performance or eye fatigue.
What do we do with this information? Well, it seems to me that this is similar to the impact of dietary supplements. Is there potential for a positive impact -yes? Do there appear to be negative consequences when used conservatively - no. Are we better off simply shutting down our screens 2-3 hours before going to bed - absolutely. Sometimes the hard way is the right way, and no product or short cut will ever be as good. More research is needed, but it appears that is the direction the blue light blocking phenomenon is heading.
Hope you all have a great weekend! - catch ya’ll next week!
Welcome to this week’s episode of The Essential Strength Podcast!Today is Episode 20, which feels like a big one! It’s one of those nice round numbers that feels like a milestone and we’re lucky enough to have a big guest for today! We had the chance to sit down for an hour with Stefi Cohen and Ian Kaplan of Hybrid Performance Method to talk about their new book, Back In Motion.
For those who don’t know, Stefi Cohen is The Co-Owner of HYBRID Performance Method, a Doctor of Physical Therapy, 25X World Record Holding Powerlifter, author, educator, creative thinker.
Ian Kaplan is the COO of HYBRID, Doctor of Chiropractic, Coach, data science enthusiast and creator of the HYBRID Tech Stack.
We get into what makes Back In Motion a completely unique book, but to set the stage, I’ll steal the words directly from Stefi and Ian: This book is NOT about diagnosing back pain. No anatomical diagrams of the spine or sophisticated discussions of neurophysiology. It is a book with real world knowledge that will empower you to find your unique path leading back to doing the things you love.
Today’s episode is a fascinating look into the minds of two people who are LITERALLY re-writing the book on how health and fitness is developed and delivered and doing things no one has ever done before.
Links
- Back In Motion - to order your copy CLICK HERE
- Hybrid Performance Method - to learn about the business and everything they offer CLICK HERE
- To connect with Stefi on Instagram - CLICK HERE
- To connect with Ian on Instagram - CLICK HERE
Action PlanThis week's action plan is based on a specific part of today’s conversation, in which Stefi asked a difficulty, but vital question about who has responsibility for accurate knowledge - the provider or the consumer? I stand by my answer that, while both parties share responsibility, ultimately it is the provider who has more power and therefore a greater share of the responsibility. So, here is what I would like you to do - I want to you to think about or write down a couple areas of your life where you have “the power”, where you control the narrative, and I want you to really make sure that you are doing everything you can to be accurate, honest and empowering. This could be in your role as a parent, as a care provider, as a supervisor or any other part of your life. When you control the story, you have a responsibility to make sure that story is based in an accurate reality, not steeped in self-serving bias. I hope this exercise leads to some positive realizations and perhaps a sense of peace.
Until next week, we wish you STRENGTH and GOOD HEALTH!
My wife and I had COVID-19.
Today was my first day back in the gym now that I've achieved the benchmarks for days since first symptoms, days without a fever and symptom reduction. The strangest part - I never actually tested positive, even though my wife, Rebecca, did. We made no effort to distance from each other after I developed symptoms and yet... I still tested negative... TWICE and with two different forms of testing.
And that is, in large part, what this episode is about. It's not about the symptoms we experienced, but instead it's about the difficulties we had in getting testing in the first place, the cost associated and the lack of confidence in the results.
COVID-19 is bad enough without the entire testing system being a headache all on it's own!
Welcome to Episode 19 of The Essential Strength Podcast with our guest this week, Maggie Dong - host of the Mind Muscle Enlightenment Podcast and someone who has a powerful message to share about expanding out definition of what it means to be healthy and fit.
On today’s episode, we talk about Maggie’s four pillars of fitness, what is means to “do the work” and how the journey is so much more important than the destination. We talk about a recent episode of Maggie’s podcast that I found super interesting, in which she speaks on how forgiveness is the first step toward building self confidence. We wrap up the conversation with Maggie explaining the current personal weakness she is working to turn into a strength, and it is a deep one that many of you may relate to.
Links
- Maggie On Instagram
- Maggie's Podcast Website - The Mind Muscle Enlightenment Podcast
- The Mind Muscle Enlightenment Podcast on Apple Podcasts
- The Mind Muscle Enlightenment Podcast on Spotify
- Maggie's Program - Magnetic Attractor
Review of the MonthRemember - if you listen to this podcast on Apple Podcasts, you are eligible to win any product of your choosing from FNX Fit - That means protein, pre-workout, CBD products, you name it, its all up for grabs! - All you have to do is click HERE and write a review telling us why you appreciate this podcast! Next winner will be announced on Wednesday, December 2nd.
Action PlanYour action plan for the week is this - I’d like you to take 5 minutes in either the morning or the evening to do two things - one is write down something you are grateful for or excited about each day. Second, I’d love for each and every one of you listening to write down Maggie’s four pillars and fitness - physical, mental, emotional and spiritual - and write a little bit each day about how you’re doing with each of these, what your priorities are, and where you need to do “some work” as Maggie might say. And, at the end of a week, if you’re loving the process, just keep it going. After all, it’s only 5 minutes!
Until next week, we wish you STRENGTH and GOOD HEALTH!
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
What’s up everyone, it’s David back with this weeks episode of Health and Fitness Friday. Your bite sized podcast meant to make you a little smarter and a little stronger at the end of every week.
We’re still riding the back pain train this week, but we’re taking it BACK IN TIME.
Back Pain seems like a modern dilemma. We sit more and more for our jobs, we sit and watch Netflix at home, we sit in our cars and therefore we have back pain.
People probably didn’t have back pain before our lifestyles became sedentary, right? Actually, not right. We can look back as far as 3,000 years ago and find documented cases of back pain. Now, back in the day - meaning like, 1500 BCE - we don’t have statistics to tell us the per capita case rate of back pain or anything of that nature, but we can say that some of the most influential names in the history of science and medicine were pondering back pain, what caused it, and how to treat it, many many centuries ago.
And now, at least 3,000 years into the written history of back pain, we still don’t have a discernible cause for 95-99% of low back pain cases. Interesting enough, as is often the case, our most modern paradigm of back pain is actually beginning to resemble more closely some of the most ancient definitions, rather than what we have considered “fact” in the interim.
A lot has changed in the last 2500 years, but we are still trying to figure out what people experience low back pain, what structures are at fault, how to address back pain effectively and create lasting results. We’ve developed advanced surgical techniques, diagnostic tools and imaging systems, and written countless thousands of articles and books on anatomy and pathology. And yet, the current wave of back pain treatment focuses less on the biomechanics structure and more on the the entire picture. The biopsychosocial model acknowledges that our strucutre, our thoughts and our environment cannot be separated, but must be considered as equal parts of a whole if we are to understand and treat pain. I don’t know about you but to me, it sounds like we’ve returned in large part to where we were 2500 years ago when Aristotle noted that pain is a “passion of the sole.”
Catch Ya’ll next week!
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Strong Coffee Company
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Barbell Rehab
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Code "stronger25" for $25 any course!
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Today’s guest is none other than Adrian Conway - former pro-football player, multiple time CrossFit Games Team Champion, Coach, Podcast Host and Co-Founder of FNX Fit.
On today’s episode we talk about Adrian’s athletic background, the birth of FNX and their commitment to building a supplement company grounded in transparency, quality and community, we talk about Adrian’s recent venture into podcasting - he is the host of RISE and POD with Adrian Conway - and I ask Adrian about the importance of two key themes in his life and success - HARD WORK and the power of A POSITIVE MINDSET.
Review of the Month - October Winner!Out favorite Apple Podcast review from October was from "lupecc" - if you're reading this, please reach out either via Instagram - @essential.strength.podcast - of send an e-mail to david@strongerinmotion.com to claim your prize - any product of your choosing from FNX Fit!
FNX Fit Affiliate Partnership!One of the biggest reasons we wanted to have Adrian on the show was to shine a light on FNX Fit as they have been an affiliate partner of the show since the jump, and they are a company I personally use daily, trust deeply and am committed to forming a lasting relationship with.
We have a 20% off discount for YOU from FNX Fit - all you have to do is go to www.FNXfit.com and use the code “ESSENTIAL” - that’s all caps E-S-S-E-N-T-I-A-L - at checkout for 20% of your entire order from FNX Fit!
Your Action Plan for the Week!I want you to take a second and consider what kind of example you are setting for those around you. For your family. For your co-workers or employees, for your team, your clients, whoever it may be. Are you setting a high bar for your work ethic? What about your attitude? Are you walking the walk or just talking the talk when it comes to your health? It’ll be a quick process to audit your life, quicker then you may think - you probably already know the answers to all the questions I just posed. The hard part is if you identified any areas where the answer was “no” - no I’m not setting a good example with my attitude, no I’m not working as hard as I could - you have to do the WORK to turn that answer into a resounding YES.
Until next week, we wish you STRENGTH and GOOD HEALTH
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Congratulations ! You have made it to the end of another work week and that means it’s time for Health & Fitness Friday here on The Essential Strength Podcast! This is the bight sized podcast meant to make you a little smarter as the week comes to a close!
This week we’re talking about how to take control and start undoing some of these painful connections and feedback loops that cause pain when you just think about an activity like walking, carrying groceries, etc.
I read a great analogy for neuroplasticity since our last conversation. Neuroplasticity is the phenomenon in which out brain and neural network physical changes as we go through life experiences. The analogy was this - Think of a river carving out a channel. The more water that move flows through the channel, the slicker and deeper it becomes. To that I would add, as the channel becomes deeper, the more water will pass through every minute, every hour, and every day. And if that channel is maladaptive, if it’s creating networks that do more harm to your quality of life than good, you want to get to work diverting the flow of water while it is a slow trickling stream, rather than waiting until it is a rushing river.
Specific Psychology approaches that can help with persistent or chronic pain:
- Cognitive Behavioral Therapy
- Acceptance and Commitment Therapy
- Graded Exposure Therapy
Biofeedback can help bring awareness and control to processes such as breath and heart rate associated with painful or scary moments.
You can be your own pain-management ally by continuing to be physical active, eating well, sleeping enough and staying social engaged while working to reduce chronic pain.
Remember - Pain is NEVER HOPELESS, regardless of how unmanageable it may feel, pain exists on a spectrum of "less manageable" to "more manageable" and because your brain is capable of change, so is your pain experience!
Reference Article for this episode - Pathways Health
Catch ya'll next week!
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
This is episode 17 and our guest today is Max Artsis.
Max is a coach, trainer and speaker based in Los Angeles. In his own words, Max is fortunate to train gold medal Olympians, and athletes in the NFL, MLB, WNBA, NBA, and NCAA. He spent 6 years at Nike World Headquarters, including time as the Nike Master Trainer Network Lead, was the Director of Sport Science and Education for Rokke Performance Therapy, and continually keynotes for companies/conferences globally. He is endlessly fascinated with the psychology of sport, and how the holistic picture of the human behind the athlete affects performance.
In this episode we speak about Max’s definition of strength and the importance he places on the concept of “relative strength” both in the gym and in life, and we talk at length about the concept of “staying in your lane” does more harm than good in the health and fitness industries. There is a whole lot more to this conversation but... you'll just have to listen!
**More About Max
Max's** Webiste - Artsis Athletics
Max on Instagram
Performix House West Hollywood
Book ReferencesAtomic Habits - James Clear
Dare to Lead - Brene Brown
Getting Things Done - David Allen
Action PlanYour action plan for the week this week is this - I want you to reflect on where you are in your career. How long have you been in the field? How invested are you in the pursuit of greatness within this field? And then ask - is it time to go an inch wide and a mile deep in one area of this field? Have I done the work to become a great generalist? Someone who can move from one conversation to the next and feel competent and confident about most any topic within this field? If the answer is yes, then the next step is actually fairly simple - You already know which portion of the industry you are most passionate about; it’s the one your mind wanders too, the one you already enjoy learning about and wish you had more time for. Well, the time is now - go all in and dive deep, it’s time to become a specialist!
ReminderWrite a review on Apple Podcasts to be eligible for our "Review of the Month" giveaway and your chance to win a product of your choice from FNXfit - winner will be announced on Nov. 4 during Ep. 18 of The Essential Strength Podcast. And you can always get 20% off any products from FNXfit simply by using the code "ESSENTIAL" at checkout!
Until next week - we wish you STRENGTH and GOOD HEALTH.
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Today we’re continuing our conversation about pain, and in particular we’re asking the question - why do we feel pain? What is the point of this unpleasant sensation and why, if it’s so important, does it seem that we all experience it differently?
Pain is, at its core, our body’s way of signaling a real or perceived threat. That threat is most commonly one that could cause damage to the physical structure of the body. We experience pain as a way of breaking the pattern and creating a sensation so acutely unpleasant that our attention is drawn almost immediately away from whatever else we may be doing to address whatever the source of the pain is. Remember, at the end of the day our brain’s only job is to keep the body alive at all costs.
It might be useful to think of pain as the smoke detectors in your house. They go off when there is smoke in the air, and then it is your job to determine the source of that smoke and what to do about it. The smoke detector doesn’t tell you if your house is on fire or if you simply had a steak cooking on a stove that was too hot. It’s simply - sense smoke, trigger alarm. Obviously, our bodies are more complex but it can be helpful to think about this in those same terms - perceive threat, trigger pain.
I liken it to fear - we’re not born afraid, we learn to be fearful based on our experiences and from the experiences of those around us. You don’t have to get bit to be afraid of dogs. Maybe your grandma got bit when she was a little girl, and every time you were out she saw a dog, she grabbed you tight and told you to “watch out for dogs, they’ll bite.”
Tune in next week for a conversation about how we can start to re-train the brain when the alarm system has gotten way to sensitive.
Catch ya’ll next week!
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Today is episode 16 and out guest is Alex Piccirilli - one of the most effusively energetic and positive people I have the pleasure of calling a friend.
Alex is a Certified Group Fitness Instructor, Personal Trainer and RYT-200 Yoga Teacher who recently left Portland and moved to Nashville, TN. As a coach, Alex focuses on moving with intention and integrity, building confidence through strength, and holistically increasing performance in a fun and sustainable way. She grew up playing sports and discovered her love of strength training through college athletics as a cheerleader at the University of Miami and is grateful that she can now share this love and knowledge with others for a living!
Today’s conversation ranges from some eye opening insights into the physical challenges and discipline required to be a collegiate cheerleader this experience as a college athlete laid the foundation for Alex’s love of strength training. We talk about what lead her to becoming a certified yoga instructor and get into the nitty gritty process of planning and executing a yoga class that moves people both physically and mentally. And we spend a good chunk of time railing against the fact that women still avoid strength training for fear of getting “bulky” - which Alex thought would have died out years ago and as she so perfectly explains - No one get’s bulky by accident”.
This was a really fun conversation that I learned a TON from and I’m sure you will too.
Links
- Alex on Instagram
- Yoga with Alex via MOXY
- Alex's Website
- YoYo Yogi in Portland, OR
Check This Out!!!Alex wrote a blog for Stronger In Motion that dives deeper into the specific ways adding a yoga practice can take your training to the NEXT LEVEL!
Your Weekly Action PlanIf you have been avoiding the gym forever due to a fear of getting “bulky” I challenge you, and Alex challenges you, to commit to 6 weeks of strength training. If you have been avoiding yoga because you think it’s too woo-woo spiritual, or you’re too flexible, or anything else - sign up for a yoga punch card at a local studio if it’s open or subscribe to a month of yoga online - preferably with Alex via Moxy, which is linked up above of course - but TRY IT. And let us know how you feel - both Alex and I love having conversations on Instagram and would love to hear from anyone who takes action on this challenge!
Until next week, we wish you STRENGTH and GOOD HEALTH.
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Today we’re continuing our conversation about pain, and in particular today we’re talking about how it literally changes your brain.
Because the experience of chronic pain is associated with multiple networks of the central nervous system, it is actually classified as a Central Nervous System Disorder with sensory, cognitive, emotional and behavioral elements.
Long story short, the brain is a complex and interconnected structure - in the case of pain, the areas of the brain responsible for interpreting the messages coming from other areas of the body are connected with the areas responsible for our emotions and motivation - these areas cannot be separated, which is why people often have an emotional response to pain. And chronic pain appears to change these connections. For example, several studies of people with persistent or chronic back pain have found increased functional connectivity between the prefrontal cortex (one of the pain perception centers) and the areas responsible for emotion, motivation and reward-related behaviors. These areas work together to “encode” painful experiences, and over time may be partly responsible for chronic pain being associated with specifically emotion states or trouble controlling emotions as they relate to pain.
That is a lot of science - I want to come back up to the surface and translate this into something actionable for each of you:
DON’T LET A NAGGING INJURY OR ISSUE TURN INTO A CHRONIC PAIN CONDITION!
I can’t tell you how many times I’ve talked to patients, friends or family members about a pain they’re experiencing - this is a common topic at every get together since I got my degree - and the conversation goes something like - “Oh, it’s not that bad, I’ve been dealing with this pain for a couple years now.”
IT DOESN’T HAVE TO BE LIKE THAT!
I can promise you this - it’s a a helluva lot easier to fix a joint that’s not moving right than it is to undue to cascade of negative effects that chronic pain has on your brain. Your back pain isn’t isolated to your back - it’s impacting your mood, your motivation, your temper, your mental health. Why? Because your back bone is connected to your brain bone by a little thing called your nervous system - and once that nervous system get’s involved, treatment gets a whole lot more complicated.
Alright, getting off my soap box now.
If you are interested in looking at the research on this topic, this article is a good place to start: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6650904/
If you want to learn more about everything from sleep to squats and from how to strengthen your core to tips fro making your mind more resilient - check out The Reading List from Stronger In Motion
Catch ya’ll next week.
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Barbell Rehab
Improve your ability to coach and modify the barbell lifts.
Code "stronger25" for $25 any course!
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Today is Episode 15 and our guest is the Great and Powerful Zack Bartell.
Zack Bartell is the sole owner of SoCal Powerlifting, located in Irvine California. He is a retired competitive powerlifter, and also works as a business coach to fitness businesses around the country, helping them grow and scale their own operations.
On today’s episode, Zack takes us back to when his powerlifting career was ended prematurely due to injury and puts himself back in that moment when his entire identity was ripped away from him. We talk about the how SoCal Powerlifting came to be and why he is more proud of the community he has created than any financial and material success, and we talk about how mentorship and a thirst for learning have been constants throughout his life.
LINKS
- Zack's Instagram
- SoCal Powerlifting Instagram
- SoCal Powerlifting Website
- Zack's Business Coaching
BOOK RECOMMENDATIONS
- Extreme Ownership - Jocko Willink & Leif Babin
- The Infinite Game - Simon Sinek
- Leaders Eat Last - Simon Sinek
- The Compound Effect - Darren Hardy
REMEMBER
Sign up for the STRONGER NEWSLETTER for a Monday morning e-mail including a weekly workout, nutrition tip, motivation and exclusive sales and new product releases from Stronger In Motion!
Until next week - We wish you STRENGTH and GOOD HEALTH
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
It’s the little things we do that either moves us forward towards high achievement or pulls us backward towards the safety of low expectations.
When most stop…keep going. Risk safety for uncertain.
Let your values and principles serve as anchors during the inevitable storms that life sends your way
Mike is back with another Motivation Monday segment!
This one will help you shed the fear and mediocrity that comes with "the crowd." It might be just the spark you need break free and begin to live the life YOU want, to fulfill YOUR dreams, and to live an UNCOMMON LIFE - no longer fearing that death will come before you've truly lived.
Last week we began our conversation about pain and the importance of continuing to find ways to stay active and keep mobile even in the presence of pain. Today, we are going to zoom in a little bit and discuss Low Back Pain and the state of the literature as it relates to what does and does not work when it comes to exercises designed to rehabilitate chronic low back pain.
In particular, we’re talking about the findings of a literature review published in December, 2018 that looked at various common exercise paradigms used to address low back pain and how they affected pain, disability, quality of life, strength, mobility and flexibility.
Before we dive into some details - here is the Great News: This review found that every single approach - be in Pilates, Global Postural Rehabilitation, McKenzie Exercises, etc. - every approach was effective for reducing pain, disability and improving quality of life AND the effects help up over time. These exercise-based interventions were also MORE effective than a pharmacological intervention at reducing disability and improving physiological outcomes like strength and flexibility. No single approach was clearly superior to the others given the current state of the literature.
Long story short - if you have chronic low back pain, and you seek treatment - find a practitioner who will utilize active, guided exercise as a first-line strategy for improving your pain.
To read to original research article - click here
Reminder!If you are a coach or a trainer and YOU want to improve your ability to work with clients who have aches, pains or injuries don't sleep on Michael Mash and his Barbell Rehab Workshop- as an Essential Strength listener, you can take $25 off the price of the online version of the workshop by using the code "stronger25" - and remember, this workshop counts for continuing education credit for pretty much every major accrediting body so if you're in need of hours to maintain certifications - this is a great option!
Catch ya'll next week!
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Barbell Rehab
Improve your ability to coach and modify the barbell lifts.
Code "stronger25" for $25 any course!
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Today is Episode 14 and our guest is Brad Farra. Brad is a sports chiropractor and the owner of Evolution Healthcare and Fitness in Portland, Oregon. Evolution is the Premier Integrated Healthcare and Fitness Facility in the Pacific Northwest, and a unique look into what many of us in the healthcare and fitness industries becomes common place - a single facility boasting Physical Therapy, Chiropractic, Massage, Acupuncture, Naturopathic Medicine and Dietetics along with a group of experienced coaches and trainers all working in concert under a single roof, supporting one another and pushing each other to be better.
In today’s episode we talk about what Brad found, and more importantly did not find, during his first years in practice as a Chiropractor, and what ultimately lead to his decision to build Evolution and create the kind of opportunity he couldn’t find anywhere else. We talk about the state of the healthcare and fitness industries, the role of strength in rehabilitation and dive into Brad’s passion for climbing, particularly alpine ice climbing and how that has tested both his physical and mental strength and fortitude.
**Links
- Evolution Healthcare and Fitness Instagram - Barbell Rehab - use code Stronger25 at checkout for $25 off the* Barbell Rehab Workshop Online Course
-*** Brian Grant Foundation - providing resources, education and raising awareness for People with Parkinson's Disease
- Stronger In Motion - Sign up for the STRONGER Newsletter!And finally - your action plan - It’s really quite simple. Take stock of your job and your network. Take a second and really think about it - is it functioning at the highest level? Could your purpose be served better? Is there anything you and your network can do to move the needle? As Brad has showed all of us - just because you can’t find what you’re looking for, doesn’t mean you should stop looking for it. It means you should start looking into how you can create it yourself.
Until next time - we wish you STRENGTH and GOOD HEALTH.
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Barbell Rehab
Improve your ability to coach and modify the barbell lifts.
Code "stronger25" for $25 any course!
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Happy Friday!
Let's talk about pain - and specifically, can you continue training when if you have pain?
Short answer to a very complex question: YES...most of the time. There are some caveats to this answer, and LOT's more to talk about moving forward but here is the biggest take home from today's episode:
If you are experiencing mild pain (At or below 4/10) you likely SHOULD continue to train with modification to ensure you aren't making your pain get WORSE during exercise. In general, our bodies heal faster when we stay active and keep moving vs. choosing complete rest.
If you are currently experiencing pain and it's impacting your training, or impacting you life - there is a team of clinical coaches at Stronger In Motion ready to help! Connect with us via our website, or via social media and let's get you moving better, with less pain, and more joy!
Tune in next week as we dive deeper into back pain and how it impacts big lifts like squats and deadlifts.
Hello My Friends!
This is Episode 13 of The Essential Strength Podcast and our guest is Holly Myers.
Holly is a coach and business owner based in Portland, Oregon. Along with her partner, Arryn, she owns Lift With Holly and Arryn - an online coaching business with the mission of Creating a Kinder Fitness Industry through Play, Awareness and Courage. The emphasis of their platform is coaching other coaches on how to get stronger and move more joyfully using barbells, kettlebells and other modalities.
Much in the same was that The Essential Strength Podcast was born of a desire to illuminate the ways that people experience strength far beyond just it’s physical expression, Holly’s definition of strength goes far beyond muscles - into the realms of human potential, failure, resilience and integrity.
We talk about Holly’s own journey with strength training, and how it almost didn’t happen due to common gender stereotypes and fears, the best and most challenging aspects of building a business with your life partner, the amazing potential of online training for community building, and even have time to explore Holly’s love of cookies, ice cream, and how these things have actually worked their way into the coaching business.
Links to organizations and books mentioned in today's episode:Charitable Causes:1. Decolonizing Fitness
2. The Loveland Foundation
3. Action Against Hunger
Books:1. Grit - By Angela Duckworth
In closing today - here is what I would like you to do, on behalf of myself and Holly - just practice being kind. If you want to practice a type of kindness that is fitness-specific try this - next time you’re at the gym, and you catch yourself judging someone for the way they are exercising, for their form, or whatever it is that triggers those judgmental thoughts, consider if the roles were reversed. Anyone who is making the decision to go to the gym is actively taking steps to improve their health. Today might be their first day. They might honestly have NO IDEA what they are doing. But they are DOING SOMETHING for themselves, for their future, and your judgement has no place in their journey. If you can be of help, help. If you can support them, do it. Educate. Assist. Inspire. And BE KIND.
Until next week, we wish you STRENGTH and GOOD HEALTH.
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
On today’s episode of Health & Fitness Friday, we’re talking about the importance of maintaining physical activity as we age, and how COVID-19, with all it’s health risks and policies, has made it harder than ever for older adults to get the recommended amount of weekly physical activity.
To frame the situation, let’s quickly re-cap: COVID-19 becomes increasingly dangerous with pre-existing conditions, such as the types of chronic medical conditions common in older adults such as heart disease, respiratory diagnoses, and hypertension among. All of this happens at the same time as the aging process natural diminishes the effectiveness of our immune systems. All this to say - COVID-19 is more dangerous for the older members of out community whose immure systems do not respond as subtly has the younger counterparts.
What does this mean in a practical sense? It means legitimate concerns about re-entering social spaces, increased worry about exposure risk, and an increased likelihood of self-imposed “stay home” decisions. This conversation today is not in any way, shape or form an attempt to undermine these risks, or questions anyone’s decisions about how best to manage their risk - but there is no doubt that given everything we’ve just talked about the opportunities for physical activity and exercise more greatly impacted for older folks than younger ones, and we need to talk about that if we’re going to improve this situation.
If you would like to read more about this particular topic, the risks and benefits of activity and inactivity respectively as we age, and get more information on how you can be an advocate for exercise, head over the STRONGERINMOTION.COM/Reading-list - where you’ll find a link to the article that inspired today’s podcast, as well as over 60 articles on everything from physical health to mental health, lifting, nutrition, and more!
Catch ya’ll next week!
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Barbell Rehab
Improve your ability to coach and modify the barbell lifts.
Code "stronger25" for $25 any course!
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Hello friends! Welcome to another episode of The Essential Strength Podcast. After a week off that involved moving from Northern California to Phoenix, Arizona … we are back to our normally scheduled Wednesday full-length episodes and this one is particularly special to me personally because I had the chance to sit down with my brother, Steve Skolnik, to talk about the power of rhythm throughout history, and how much like strength, rhythm is ever present in our lives, and in the world all around us.
In this episode you’ll learn about Steve’s path from a little kid who loved music classes in elementary school, the to moment he realized he wanted to be a drummer and how that moment has defined the next 20 years of his life, from performing, teaching and studying music to how he sees rhythmic structure everywhere he looks.
Here is my practical advice to real seal in the flavor of this episode - I want you to notice when you are influenced by rhythm and to appreciate how it feels. Don’t try and over think it, or seek it out. Rhythm will find you. It might be that you are tapping your foot to a song playing on the radio in the car next to you at an intersection. Or noticing that as you hum a tune in your own head, your walking cadence has fallen in line with the rhythm without any conscious effort. Notice how vocal cadence changes make clear the different emotions people are experiencing - fear, excitement, boredom - and just savor that in a time where all of us are struggling to maintain connection to the world around us, we all have this sixth sense, this rhythmic awareness that binds us, and keeps us moving together, like one big marching band.
Links:
To listen to a sampling of Steve's musical portfolio click here
To connect with Steve and learn from him - www.stevenskolnik.com
Youth Music Programs in the Portland, OR area:
1. Portland Youth Jazz Orchestra
2. Portland Youth Philharmonic
And, as promised - The history of the Fram Drum, one of the most ancient instruments on record!
Until next time, we wish you Strength and Good Health.
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Barbell Apparel
Athletic fit apparel designed BY people who lift FOR people who lift!
Code ESSENTIAL for 10% off.
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Mike McCastle recently completed an Unlikely Labor, pulling a 2.5 ton truck for 10 miles along the Dalton Highway in freezing temperatures. This labor took him into the Arctic Circle, and beyond the what the vast majority of people may consider the limits of human achievement.
But for Mike, this labor was more about relief than about the struggle. Relief from an anguished mind, struggling to come to grips with the loss of a previously planned labor, one that is a part of a series of tasks he has but one lifetime to complete, and all of which serve a purpose that has more value than a single human life.
As Mike says in this reflection on his labor, he is and always will be the author of his own story. Nothing is given, nothing is promised, and it is up to each of us to decide will be succumb or will be overcome.
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Hello friends, and welcome to this week’s episode of the Essential Strength Podcast! This is episode 11 and I had the pleasure of speaking this week with one of my best friends and fellow physical therapist Shai Sewell. We talked about his experiences as a physical therapist working with cancer patients, and also about what he learned from the time his mother spent battling cancer, and how her spirit and fight informed his decision to pursue this unique career and become an advocate not just for his patients, but for the professionals working to serve this population.
We cover a lot of ground during this conversation, but in the end all of us, and all of you listening, will be touched by cancer if you haven’t been already. It could be a parent, a friend, or it could be you. Cancer is indiscriminate and unpredictable. Gaining an understanding of how best to provide support for a loved one, to be an advocate, to put yourself in the best position and create the best personal health you can while you have the opportunity, there are so many valuable insights to be gained from today’s conversation and I am so grateful to have friends who are doing such incredible work.
I hope you enjoy today’s episode with Dr. Shai Sewell and gained some valuable insight what life for cancer patients and their families is really like. What kind of strength it takes not just to fight this disease, but to maintain some quality of life. The strength it takes to live each day knowing it could be the day your cancer comes back. And the strength to show up and provide support and care for your loved ones battling cancer but also to continue to care for yourself and your mental and physical health.
Rather than give you all a list of action steps to take following today’s episode, I just want to leave you with my three biggest takeaways:
- When you are caring for and supporting a friend or family member battling cancer, remember that they don’t want to be a burden, they want you the be there for them when they need it, and that means not being there when they don’t. You have to care for yourself too.
- Try not to dread the mundane, every day chores in your life, because those mindless, routine tasks are often the most physically and emotionally taxing for someone with cancer or another chronic illness.
- Don’t confuse simply being alive with truly living
Until next time - we wish you STRENGTH and GOOD HEALTH
Today's affiliate partner is Barbell Rehab - owner by Dr. Michael Mash, DPT (He was our guest on Episode 7) - has set up a special discount code just for the Essential Strength audience! Use the code "stronger25" to get $25 off the flagship barbell rehab course any time. There is no expiration date on this discount, so write it down and tuck it away for the future it you're not quite ready to invest in this continuing education course today!
Barbell Rehab
Improve your ability to coach and modify the barbell lifts.
Code "stronger25" for $25 any course!
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
There is a health emergency in this country, and it dates back far longer than this novel Corona Virus, COVID-19. But now, it's directly effecting our citizens risk of contracting the Corona Virus, as well as their risk of hospitalization and even death.
We are a sick country, and unfortunately our system is set up to respond only after we become sick, rather then helping us find and maintain true health.
It's a band aid approach to wellness that is not just failing us, it's literally doing us harm. Think of all of our pills and diet fads are band aids for our feet, but our collective "floor" (environment) is covered in broken glass. No sooner do we put one band aid on (call it a blood pressure pill), another shard of glass cuts us open. There are not enough band aids in the world to stop our bleeding. What we need isn't another pill, it's a paradigm shift.
I hope today's episode inspires you to take control of the components of your health you have the power to impact. If you want to learn more, I've written about in on the Stronger In Motion Blog and was inspired by a similar, longer piece written by the great and powerful Dr. John Rusin, DPT for his website.
This information may scare some of you, but these are facts. Facts don't care about your feelings, because your feelings don't change the facts. For many American's, it's time to face the music - we are losing our health at rates far beyond any other developed nation. It's time to demand better of ourselves and for ourselves.
And it can start with one small step today!
I wish you luck,
David
FNX Fitness
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Code ESSENTIAL for 10% off.
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Hello friends and welcome to Ep. 10 of The Essential Strength Podcast
Today we are talking with the one and only Chase Chewning, host of Ever Forward Radio.
We get into a lot of deep topics in this episode - from why people fear change to what happens in our own heads when we are left alone with our thoughts.
Chase and David talked about quite a few books during today's episode, In no particular order, here are the books that were mentioned:
- Shoe Dog by Phil Knight
- Ego Is The Enemy by Ryan Holiday
- Stillness Is The Key by Ryan Holiday
- The Subtle Art of Not Giving a F*ck by Mark Manson
- Everything is F*cked by Mark Manson
- The Daily Stoic by Ryan Holiday
- The Compound Effect by Darren Hardy (we talked about this one off air)
We'd also like to remind everyone of our new Affiliate Partner - Barbell Apparel
Makers of clothing designed with the lifter and the athlete in mind. Listeners of The Essential Strength Podcast get 10% off any purchase from Barbell Apparel when you use the code ESSENTIALSTRENGTH at checkout.
Your Homework:First - grab a piece of paper or open the notes app on your phone.
Write down one small change you’ve been thinking about making, and one big change you’ve been thinking about making.
Next, write down how you would feel if you made each change. Who would be there to celebrate with you? What emotions are you feeling right now as you write this down?
Now ask yourself - now that I know how these changes make me feel, is there anything actually standing in my way other than fear? If the answer is no - well, you’ll know what to do.
Until next time, we wish you STRENGTH, and GOOD HEALTH!
Barbell Apparel
Athletic fit apparel designed BY people who lift FOR people who lift!
Code ESSENTIAL for 10% off.
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Welcome to Health & Fitness Friday on The Essential Strength Podcast!
Today’s episode is supported by the amazing folks over at FNX Fit. FNX Fit is a Utah-based company committed to creating the highest quality nutritional supplements and training apparel to fuel your greatness. As a listener of the Essential Strength Podcast, you get 15% off of any purchase with the code ESSENTIAL at checkout!
Let's talk about PSYCHOLOGY - the everyone’s favorite subject from their personal training coursework, right? For those non-trainers and non-coaches out there - that’s what we call a JOKE. There is essentially NO training for how to handle the psychological factors at play in this job, even though physical and mental performance are inextricably linked. The longer I work as a therapist and a coach, the more I realize managing the psychological factors is absolutely VITAL to get people the results they want.
Considering the world we live in right now, most of us and our clients have had out coping strategies and resilience stretched beyond max capacity.
In a recent article for Tony Gentilcore’s blog, his wife - Dr. Lisa Lewis - wrote about resilience and positive psychology - a branch of psychology which offers evidence-based recommendations for living well, coping effectively, and thriving. There are real, measurable benefits to gratitude, meaning, optimism and health relationships - and arming yourself with that knowledge so that you can pass it long to your clients and patients will make you a more effective coach and clinician.
And in another parallel to physical fitness - mental fitness means helping our clients recognize their strengths. How often have you had to re-direct a client who just hit a small PR on a lift but quickly minimizes their achievement by telling you what they still CAN’T do? For some reason, people tend to focus on their weakness and shortcomings, rather than their strengths. As coaches and clinicians, there is exceptional power in illuminating what people do well, while still acknowledging they have room for improvement - WE ALL DO.
I personally am fascinated by this stuff, which is why I’ve enrolled in the Behavior Change Specialist course through NASM. The power that our thoughts and emotions have over our ability to achieve our goals and live a fulfilling life is something I just can’t learn enough about. And Dr. Lewis now has a course for fitness professionals as well - It is called Psych Skills for Fitness Pros, Volume 1.
The article I've referenced in this episode is also the featured article on the Stronger in Motion Reading List - I highly recommend reading the entire thing!
Whether You are a fitness professional, healthcare professional, a manager, a parent, or just someone who wants to give their own mental health a bit more TLC - the concepts of positive psychology and mental agility are worth your time and effort to learn about, I know that’s what I’ll be reading about for the next few days!
That’s it for todays edition of Health & Fitness Friday, catch ya’ll next week!
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Welcome to Episode 9 of The Essential Strength Podcast!
Our guest today is Claire Zai. Claire is competitive powerlifter and holds a Masters of Science in Exercise Physiology from the University of Colorado. She currently lives in San Diego, where she works in a research lab while applying to Medical School, runs a small coaching business called BullZai Strength and contributes to group programming for Barbell Medicine.
Claire has a story that I am sure many female athletes and lifters will relate too - initially drawn to the weight room to improve performance as a team sports athlete, she received little attention or guidance in a gym full of high school football players. Add to that the institutionalized gender stereotypes demanding women train to get smaller, slimmer, and more “toned” and she was soon discouraged.
Here are your action steps for today:
First - If you are a guy and you go to the gym, don’t be a dick. Like so many other areas of life right now, it’s important to recognize you have intrinsic privilege and not abuse it. This is not to say that you should feel any shame or guilt for the gender you were born into, but understand that your experience and HER experience, they are not the same.
Second - If you are a female and you go to the gym, and you have the intention to do more than just “tone” your muscles while wearing cute leggings, find some role models. The kind that are putting out legit information, training based on real science and evidence, and using the gym to enhance performance, not just appearance. Here are the link's to all of Claire's Role Models that she mentioned during out conversation:
- Loraine Baraki (@loraine_barbellmedicine)
- Ellie Somers (@drelliesomers)
- Stefi Cohen (@steficohen)
- Alyssa Olenick (@littlelyssfitness)
And third - if you’re ready to turn the that inspiration I know you’re feeling into action, the first step is conversation. Talk to the women in your life who have been or currently are athletes, lifters, etc. Learn more about their experiences, question your biases and be open to changing YOURSELF before you go trying to change others.
As Mark Bell would say, let’s make the world a better place to lift!
Until next time, we wish you STRENGTH and GOOD HEALTH
Barbell Apparel
Athletic fit apparel designed BY people who lift FOR people who lift!
Code ESSENTIAL for 10% off.
Barbell Rehab
Improve your ability to coach and modify the barbell lifts.
Code "stronger25" for $25 any course!
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Welcome to another edition of Health & Fitness Friday. Your weekly mini-podcast covering health and fitness knowledge that will leave you a little smarter and a lot more motivated in less than 10 minutes!
The topic this week - Gym Buddies
Most people have an intrinsic sense of why it’s good to have a gym buddy or a workout partner. But what does the research say? Is there more to it than just having a friend to keep you accountable?
Researchers at the University of Aberdeen set out to answer that question, and their findings - published in 2016 - confirmed that finding an exercise companion increased the amount of exercise that people did, and that there was one key trait we should look for in our gym partners.
While simply having an exercise companion increased exercise volume, a partner who offered emotional support lead to even greater increases in exercise when compared to a companion who offered more practical support. The lead researcher, Dr. Pamela Rackow, concluded that it was most important that gym buddies support and encourage each other, even more important than whether a duo actually workout out together.
If you’re interested in reading the original article from Science Daily, or exploring the actual research paper, here is the link to Reading List at strongerinmotion.comwhere the article is posted.
There are other, less stringently tested benefits of having an exercise partner as well. Here are 4 reasons a gym buddy can make workouts more effective and more enjoyable, originally posted on Everyone Active
1. Friendly Competition
2. You'll Have More Fun
3. Fresh Ideas
4. Stay Motivated
Whether you’re working out with a gym buddy, going on a run with a friend, playing a game of socially distanced tennis or doing whatever you love to do to move your body - fueling your body is still a key to both performance and recovery. Luckily, in a stressful world, something like getting your daily servings of greens doesn’t have to be a point of stress with products like Rebalance Greens from FNX.
Along with having a workout buddy, feeling good and having great energy every day will ALWAYS help you get more exercise. If you want to see why I keep talking about the greens from FNX, hit the link to FNXFIT.com and use the code ESSENTIAL at checkout for 15% off your purchase of Rebalance Greens or any other product from FNX designed to fuel your greatness.
So remember:
- Step 1 - find a gym partner, bonus points if they are emotionally supportive
- Step 2 - enjoy all the benefits of that new workout buddy - the increased enjoyment of exercise, the friendly competition, the motivation
- Step 3 - keep hitting your nutrition goals every day with the help of your Rebalance Greens from FNX
Pretty soon, you’ll feel unstoppable.
Check ya’ll next week!
Can emotional stress increase your risk of physical injury?
That's just part of the question that today's guest, Shauna Ericksen, is attempting to answer with her PhD research. It's the type of question that could create a major shift in how coaches manage athletes, how athletes advocate for their own well being and have a ripple effect into so many other areas of sport.
Shauna Ericksen is an Athletic Trainer with a Masters Degree in Sports Conditioning and is currently pursuing her PhD at Concordia University in Montreal, Quebec. In her time as an Athletic Trainer, Shauna started to notice a pattern - when an athlete experienced increased life stress or mental fatigue, their risk of physical injury also increased. When she looked for evidence to support this observation, she found very little. Most research was focused on the inverse relationship - how does physical injury effect mental health? This is important to know, but if a better understanding and awareness of mental health could reduce the risk of injury, someone needed to start doing the investigative work it would require to create a solid theory!
In today's episode, Shauna and David talk about the connections between stress, mental fatigue, trauma and sports performance as it relates to injury.
They also discuss at length the profession of Athletic Training and how often it is overlooked when it shouldn't be. Shauna provides her personal definition of strength, and talks openly about one of the weaknesses she is currently working to improve through honest self awareness.
If you are an athlete, a coach, a parent, or anyone who is intrigued by the min-body connection, this episode is for you!
To keep up with Shauna and everything she is doing, check her out on social media:
Instagram: https://www.instagram.com/mvmt.matters/
Facebook: https://www.facebook.com/mvmtmatters/
Website: https://linktr.ee/mvmtmatters
Until next time,
We wish you STRENGTH and GOOD HEALTH
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Barbell Rehab
Improve your ability to coach and modify the barbell lifts.
Code "stronger25" for $25 any course!
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
What is it that you love to do the most?
We're talking specifically about things that involve physical activity - gardening, cycling, adult league softball, summer hiking, etc.
Now - consider that your "Sport"
Training and thinking more like an athlete, using concepts like off season training and in season training, can be the key to unlocking better performance in any activity you love to do. Whether than means using the winter to get your grip stronger and your low back stronger for those house of gardening you know are coming as soon as the weather warms up, or improving your single leg strength and endurance to power up the hills on your favorite bike ride - you don't have to play a traditional sport to train like an athlete!
That's what today's episode is all about, and if you just open you mind a little bit and try the exercise of considering your chosen activity as a sport that you can train for - you may find that one winter of strength training leads to feeling better on you bike than you have in years, or hours of time in your garden no longer leaves your back stiff and aching for days.
Remember - whatever you do in training, the result is always only as good as your recovery. Nutrition, particularly getting enough greens, is a big part of effective recovery. Today's episode is supported by FNX Fit - maker of Rebalance Greens, my absolute favorite greens supplement and a part of my every day routine.
When you visit FNX Fit and use code ESSENTIAL at checkout, you will get 15% off any purchase! I highly recommend trying the Rebalance Greens in the Unicorn Punch flavor - absolutely delicious and and incredibly convenient way of supporting your nutritional and recovery needs.
Hope you all feel inspired to think and train a bit more like an athlete after today's episode!
Catch ya'll next week.
David
What if healthcare providers and fitness professionals worked together in an integrated system that built people up to become the strongest, healthiest, most resilient versions of themselves?
Sounds amazing, right?
Well, there are a handful of people laying the groundwork for this future, and today's guest is one of them.
Dr. Michael Mash, PT, DPT, CSCS is the owner and founder of Barbell Rehab, an educational company dedicated to helping rehab and fitness professionals improve their management of barbell athletes. His flagship course, The Barbell Rehab Workshop, is available in both a home-study format and taught live at various gyms across the world.
In this episode, Dr. Mash shares his journey from physical therapy student with a passion for Barbell Training, to where he is now - working full time educating other clinicians and fit pros on how to use the barbell as a rehab tool and improve patient and client experiences across the spectrum from rehab to performance.
Dr. Mash and Dr. Skolnik quickly realized that they share a common vision for the future of the healthcare and fitness industries - one in which professionals in both industries work in integrated clinic/gym hybrids, with all the tools necessary to not just help people heal from injuries, but to truly optimize human movement and performance in ways that the current system simply cannot support.
We hope you enjoy today's episode - whether you are a healthcare or fitness professional who is inspired by Dr. Mash's work, or you are a patient or client of a fitness or rehab professional who connects with the mission of empowering every individual who walks into a gym.
If you are a listener who wants to take advantage of the $85 dollar savings on the flagship Barbell Rehab Workshop Online Course - hit this link to SIGN UP before August 15th.
The future of healthcare and fitness is bright with people like Dr. Mash leading the way!
To keep tabs on Dr. Mash and all things Barbell Rehab, be sure to follow Barbell Rehab on Instagram - https://www.instagram.com/barbellrehab/
If you'd like to learn more about some of the other businesses we mentioned who are working towards a hybrid healthcare and fitness future, check out all the links below:
https://www.strongerinmotion.com/
https://www.evolutionhealthcareandfitness.com/
http://www.rokkesports.com/
https://citizenathletics.com/
https://www.rechargexfit.com/
Until next time - We wish you STRENGTH and GOOD HEALTH!
Barbell Rehab
Improve your ability to coach and modify the barbell lifts.
Code "stronger25" for $25 any course!
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Collagen Supplements - What are they, who should take them, where should you get them?
Let’s actually start with that last point - where should you get your collagen supplements? Well, it just so happens that we have our first partner on the Essential Strength Podcast! Super stoked to say we are working with the great people at FNX Fitness, which is where I personally have been getting the majority of my supplements for the last 2 years - Including their Resilience Collagen
By the time I’m done talking about the benefits of collagen supplementation, you’ll probably want to grab some for yourself - so why not save 15%
Head to FNX Fitness and use the code ESSENTIAL at checkout to save 15% on your entire purchase!Collagen is one of the most abundant proteins in the body - its the main structural protein that forms connective tissue like bones, muscles and tendons, and it makes up 80% of your skin!
Research has shown promising results from supplementing with collagen - improved skin elasticity and hydration, reduced joint pain and improved bone density.
Collagen is most effective when taken daily and consistently for extended periods of time - which is why I recommend the flavorless option from FNX Fitness - You can mix it into your coffee, smoothies or just straight up in a glass of water and you'd never even know it was there!
If you have any questions after listening to this episode, don't hesitate to hit me up on Instagram @dr.davidskolnik.dpt or via the podcast profile @essential.strength.podcast
Catch ya'll next week!
FNX Fitness
Supplements To Fuel Your Greatness -
- Use code ESSENTIAL for 20% at check-out
Disclaimer: This post contains affiliate links. If you make a purchase, I may receive a commission at no extra cost to you.
Mark Bell has a saying - "Strength is Never a Weakness and Weakness is Never a Strength."
Today on Ep. 06 of The Essential Strength Podcast, Mike and David had the honor of spending over an hour talking to the one and only Mark Bell about how strength plays a roll in his life inside and outside the gym. While most people are familiar with "Smelly" as the owner of Mark Bell's Slingshot and Super Training Gym, the man who has squatted 1,000lbs and continues to workout like a savage - we wanted to know how he uses his strength to be a good father and a good husband. We were fascinated by a man who has been very open about his struggles in school and yet he has become obsessed with learning and providing so much education to his audience. We even find out a little known fact about the first book Mark has ever read.
We dive into times where Mark has had to overcome fear and discuss how embracing the hard workouts and "staying in the pocket" prepared him for difficult times in his life. We talk about the incredible culture at Super Training gym and how Mark approaches leadership.
It would almost be easier to just list the thing's we DIDN'T talk about, because we talked about A LOT on today's episode. We hope that in the end you all feel inspired to believe in yourselves and your dreams, to lean into you interests and passions, and to create something that will live on long after you are gone.
For more Mark Bell, check out the following:
Mark Bell's Slingshot - https://markbellslingshot.com/
Mark Bell's YouTube Channel - https://www.youtube.com/user/supertraining06
Mark Bell's Power Project - https://markbellspowerproject.libsyn.com/ & https://www.youtube.com/channel/UCXEj4RFUC44sHoBLvi4G1XA
Mark Bell on IG - https://www.instagram.com/marksmellybell/
This guy is pumping out more quality content than just about anyone in the health and fitness space. He is one of the OGs in this game, and he continues to adapt and evolve to not just stay relevant, but to help define what is relevant.
Hope you enjoy this conversation, and until next time:
We wish you STRENGTH and GOOD HEALTH!
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Sleep deficiencies have both long term and short term impacts on your health. And while sleep is one of the most fundamental ways to improve our health and well being, it is also one of the easiest to overlook. In our modern world, full of endless entertainment and information, 33% of American Adults get less than 6.5 hour of sleep per night. As you'll learn in this week's Health & Fitness Friday mini-pod, habitual sleeplessness has both short and long term effects that are universally negative.
Today's mini-pod was inspired by a recent blog from Precision Nutrition, which you can find here - https://www.precisionnutrition.com/all-about-sleep
The original post is FULL of information on how sleep relates to body composition, the concept of "sleep debt" and more.
I would love to hear from our listeners why Health & Fitness topics matter to YOU and what you would love to learn more about on future Health & Fitness Friday Podcasts. The best way to do this is to send us a message via Instagram, where you can find the podcast @essential.strength.podcast
Hope you all find this episode valuable and that you GET SOME SLEEP this weekend!
Achievement lies on the other side of struggle.
Unfortunately, for almost all of us, our minds will persuade us to stop long before we find out just how much we can struggle and still overcome. Ultimately, that's what this conversation is about.
David & Mike start by talking about how they approach hard training sessions, and what years of repeated exposure to physical challenges has taught each of them about their bodies and minds. As the conversation progresses, the discussion moves well beyond just physical training and into a discussion of how often the limits we impose on ourselves are superficial and based on our mind's programming to seek comfort as a means to ensure survival.
The concepts of pre-determined failure and harnessing purpose in your training are discussed. You'll also get a glimpse into just how passionate Mike is about showing people how much greatness they are capable of, and how frustrating it is to hear people say, "Oh, I could never do that" before they've even begun to try.
We are all capable of more. This episode might just be the push you need to begin living up to your unlimited potential.
For more from David & Mike, make sure to check them both out on Instagram by clicking their names right here in the show notes!
Until next time, we wish you STRENGTH and GOOD HEALTH
Happy Friday Everyone!
David here to announce that we are launching a new component of The Essential Strength Podcast today called Fit & Healthy Friday!!Every Friday you will get a bite sized podcast covering a health and fitness topic that you can apply to your own life. Think of it as a little gift at the end of a long week, and something to take with you into the weekend as motivation to keep moving in the right direction - THE HEALTHY DIRECTION!
Today, we're reviewing an article that was originally published in Outdoor Magazine's online platform titled - To Delay Death, Lift Weights(click the title to read the full article)
This article was also shared on the Reading Listat https://www.strongerinmotion.com
which is the home of my personal training and nutrition business, Stronger In Motion.
In this mini-pod you'll learn about how two different research studies looking at large groups of adults found indicators that would suggest strength training and developing muscle strength may reduce your chance of death when compared to similar but untrained individuals. It definitely motivated me to get in the gym today, and I hope it motivates you to either keep hitting the weights, or to start training for strength as it appears to have some solid anti-aging benefits!
Hope ya'll have a GREAT weekend, and until next time - We wish you STRENGTH and GOOD HEALTH!
Addressing obesity isn't as simple as "eat less, move more".
On this episode we sit down with Dr. Cat Steele to learn how the food we eat literally changes our brain, why food cravings are so powerful, and what we each can do to support healthy eating choices.
Dr. Cat Steele has a PhD in Psychological Sciences from Kansas State University, and completed postdoctoral work in Clinical Nutrition. She will be starting as an Assistant Professor in Psychology at Texas A&M International University in August, where she will teach and conduct research in human psychology.
To learn more from Dr. Steele, follow her on Instagram here - https://www.instagram.com/steelephd/?igshid=12qdecze78l8u
To go straight to Dr. Steele's website and read her blogs and research, click right here - https://linktr.ee/steelephd
We sincerely hope you enjoy this episode! We know you will come away from this conversation with Dr. Steele owning a greater understanding of how what we eat, where we live and what we do are all deeply interconnected and all of it has direct impacts on our brain and our way of thinking and behaving.
Until next time,
We wish you STRENGTH and GOOD HEALTH
Get comfortable with your own mortality.
While many people seem to act as if they will live forever, this is simply not the way things work. No one in history has ever escaped the ultimate exit plan - death. Along with birth, it is the defining characteristic of human life which unites all people regardless of class, religion, or nationality.
Despite it's certainty, however, few people contemplate the reality of death because it's too grim. But what if something as certain and universal as mortality could be harnessed as a tool to build your strength and resolve? What if reflecting on your imminent death allowed you to fully engage in life? These questions are at the core of today's episode; how to use Momento Mori and reflection on your own mortality to eliminate excuses and clarify your actions. When you accept that the next breath could be your last, suddenly it becomes easier to quit those bad habits that aren't serving you, and double down on what you know to be your true calling!
A few resources that are mentioned throughout this episode:
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Mike wrote an article on the topic of Momento Mori for Breaking Muscle - you can read it here: http://breakingmuscle.com/fitness/memento-mori-a-simple-practice-for-a-complex-time
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If you want to learn more about the 12 Labors Project, and the physical tasks that Mike has completed while use Momento Mori as a strategy to keep moving forward even under inconceivable physical stress, follow him on Instagram here: https://www.instagram.com/mikemccastle/?hl=en
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If you want to dive deeper into the history and cultural significance of Momento Mori, The Daily Stoic has a great piece which you can read here: https://dailystoic.com/history-of-memento-mori/
We hope you enjoy the show, and until next time - We wish you strength, and good health!
On Episode 2 of The Essential Strength Podcast, David & Mike sit down (virtually, of course) with Brian Buck, Director of Sports at Sparta Science.
The conversation starts with an exploration of Brian's path to his current position; his education, his time as an outfielder in the Major League Baseball system, his mentors in the field of sports science, and his work as a Strength & Conditioning Coach in the pro sports industry.
From there, the conversation shifts specifically to Sparta Science - what they do, and who they aim to serve. Sparta Science is a data collection company that creates predictive models for injury risk and performance enhancement. They work with professional and collegiate sports teams, the military, and the general population to advance our understanding of why we get hurt, how we get hurt, and what we can do to reduce our risk while improving our performance whether that be on the field as an NFL Linebacker, or off the field as a mom who wants to play with her kids pain free.
Mike and Brian discuss the future of Sparta Science, and sports science in a greater sense, where Brian sees people truly "owning their data" and being empowered to adjust their risk factors without the need of a coach in many situations.
Finally, as the first guest on The Essential Strength Podcast, Brian gets the be the first to answer the closing question - "What is one weakness you are currently working to improve?"
RESOUCES
For more on Sparta Science, check them out here - https://spartascience.com/
Brian was particularly excited about their blog, which is chalk full of resources primarily targeting the general population, those of us who aren't pro athletes - https://spartascience.com/resources
To connect with Brian, find him on Instagram and Twitter - @brianbuck6 on both platforms, or e-mail him directly at brian@spartascience.com.
Enjoy the Show!
Welcome to the FIRST episode of The Essential Strength Podcast.
In this episode, David & Mike introduce themselves and share their backgrounds, including the vital role that STRENGTH has played during challenging times in their lives as well as how they have found the strength to succeed both personally and professionally.
As the conversation evolves, David & Mike discuss the power of the mind to turn even the most bleak situations into joyful memories, the importance of finding footholds to climb out of despair, and how mental strength is a practice, not something that comes overnight.
Mike also makes an announcement about his upcoming 7th Labor, which will be his most challenging yet. You'll definitely want to stay tuned for that!
Hope you enjoy this inaugural episode of The Essential Strength Podcast.