Heroes Journey PhysioFitness: Recent Episodes
Dr. Cam Hoge & Anibal Rios
Health is often seen as complicated, and many of us aren't even sure what it truly means. Is it simply the absence of illness? We believe it's much more than that. When starting a health journey, many people tend to focus on the minor aspects of health.
We often spend an excessive amount of time and energy finding the perfect diet, experimenting with biohacks, and exploring various supplements. While these can be helpful, they won't make a significant difference if you haven't built a solid foundation on the major aspects of health.
We haven't found a silver bullet that cures all health issues. That's why in this episode, we'll dive into the pillars of health that truly make a difference. By building a strong foundation, you can achieve major results in your health journey.
Join us as we explore the majors of health.
Mentioned on the show:
- Pillars of mental and emotional health
- The 5 Tactics in the Longevity Toolkit
- Framework for exercise
Podcast episodes mentioned include:
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2 - What Is Health & Fitness?
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20 - How to manage stress
Follow us on Instagram: https://www.instagram.com/heroesjourneypf/
When starting your fitness journey, many of us seek the "right" training plan based on influencers, athletes, and/or celebrities. Sometimes, we can become confused trying to select the best one or may not see long-term progress. Some may even switch programs, thinking that is the issue. In this episode, we hope to shed some light on how to create your own training plan that meets your current needs and goals. We provide the framework for building a solid plan.
Podcast episodes mentioned include:
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6 - Progressive Overload
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36 - Top 10 Exercises for Strength
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37 - Top 10 Isolation Exercises
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41 - Why You Should Stop Exercising
Follow us on Instagram:https://www.instagram.com/heroesjourneypf
Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the Department of Neurobiology at Stanford School of Medicine. He is also the host of The Huberman Lab podcast.
He has developed several health and fitness protocols. In today’s episode, we focus on his fitness protocol that he has shared. One of the key topics we discuss is whether everyone should follow this routine. We often see influential figures on social media sharing their routines, but does that mean we should automatically follow them? That's the question we explored, and we hope to provide some insights.
Mentioned on the show:
- Neck Exercises that KILL Your Neck (DO THESE INSTEAD!!)
- Foundational Fitness Protocol
Podcast episodes mentioned include:
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46 - Is Neck and Grip Training a Myth?
Find us at: https://linktr.ee/heroesjourneypf
Most would agree that our experiences shape the way we view and experience the world. These deeply held beliefs could be impacting your health and fitness journey. It could be as simple as believing that you cannot change and that your current situation is your destiny. We want to raise awareness of these beliefs, helping you to challenge them. By changing the lens through which we perceive the world, we hope to kickstart your journey to creating a new identity. Stay tuned to understand that the world may not be out to get you and learn how to overcome these beliefs.
Mentioned on the show:
- The Ultimate Guide to Limiting Beliefs
- How to Overcome Your Limiting Beliefs
- What Is the Confirmation Bias?
- How to Identify Your Limiting Beliefs and Get Over Them
- The Top Five Regrets of the Dying: A Life Transformed by the Dearly Departing by Bronnie Ware
Find us at: https://linktr.ee/heroesjourneypf
The world of health and fitness can be incredibly confusing, with everyone claiming that certain exercises should never be done and certain foods should never be eaten. These polarizing opinions often leave us feeling lost and unsure of where to start. But what's really right and wrong? In this episode, we clear the air on things that we once thought were facts or common knowledge. Just because something is considered common knowledge doesn’t mean it's correct. Stay tuned and let us know what surprises you the most.
Find us at: https://linktr.ee/heroesjourneypf
Almost all change starts between your ears. The process of losing the beer belly is no different. We need to have the right mindset and unpack some beliefs that may be holding you back. Do you have an all-or-nothing mentality? Are you either on a diet or not? Have you asked yourself why you want to lose the beer belly? We explore these questions and more. We don’t just provide mindset tools; we offer tangible action steps that you can implement today and stack over time to finally lose the beer belly for good. Don't lose hope; you are not alone on this journey. Tune in and join the journey.
Mentioned on the show:
- The Importance Of Delayed Gratification
Podcast episodes mentioned include:
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20 - How to manage stress
-
23 - How to maintain weight loss for life
Find us at: https://linktr.ee/heroesjourneypf
In the United States, we are grappling with a nationwide obesity epidemic. It doesn't just affect adults out of nowhere; in most cases, it starts at an early age. Despite numerous efforts to slow this down, we find ourselves surrounded by misinformation and confusion in the digital age. In this episode, we aim to shed light on the topic of kids lifting weights. Physical activity is crucial for children, but is weightlifting appropriate? When should they start? Does it only apply to kids in sports or to everyone? Many of the issues discussed here aren't exclusive to kids but also apply to adults. Stay tuned to learn more and support your child on their health and fitness journey.
Mentioned on the show:
- What Age is Safe for Kids to Start Weight Lifting
- Training in Youth Athletes
Podcast episodes mentioned include:
-
13 - Is Deadlifting bad for your back?
Find us at: https://linktr.ee/heroesjourneypf
In this episode, we sit down with Paul Horn, the author of Radically Simple Strength and Radically Simple Muscle, bringing over twenty years of experience simplifying the process of building a strong physique. His mission is to help 'average guys build awesome bodies.' We cover several topics, from his famous Big Beef Bowl and his German Shepherd, Clint, to how he started lifting like a typical bro. We also dive into his fitness philosophy and evolution over the years. Interestingly, he didn't mention his sense of humor before this interview. We hope you enjoy this interview as much as we did; it won't only be informative but also a fun listen.
Find Paul Horn at:
- Horn Strength Page
- YouTube
Mentioned on the show:
- Radically Simple Strength (Book)
- Radically Simple Muscle (New Book)
- Form-Check Friday (YouTube)
- Radically Simple Sunday (Newsletter)
Find us at: https://linktr.ee/heroesjourneypf
Our current norm is sickness. We no longer have a healthcare system but a sick care system, consumed with treating symptoms rather than addressing the root cause. In today's episode, we outline health standards for everyone. Just because something has become normal doesn't mean it's natural. We offer resources and tips on starting your fitness journey. Remember, you're not alone, and change is possible.
Mentioned in the show:
- Sickness Wellness Fitness Continuum
- Sickness Wellness Fitness Values
- Chronic Disease CDC
Podcast episodes mentioned include:
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26 - How to read food labels
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27 - How to lose the first 10lbs
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45 - The 3-2-1 Training Principle
Find us at: https://linktr.ee/heroesjourneypf
Calisthenics beckons with the promise of fitness anywhere, anytime, and with no elaborate equipment. But what exactly is it? How much strength and hypertrophy can you achieve? Is it a worthwhile investment of your time? For many, the initiation into calisthenics is uncertain and confusing. Join us as we explore foundational movements, their advanced counterparts, and the correct approach to programming. Whether you're a beginner or looking to refine your calisthenics routine, tune in for insights and guidance.
Find us at: https://linktr.ee/heroesjourneypf
In today's episode, we dive into a trending topic: Does weight lifting negatively impact your central nervous system? Are you overtraining or undertraining? We explore the importance of adequate rest and, finally, how the nervous system and musculoskeletal system interact with each other. Join us for an insightful discussion on the intricate relationship between weight training and the brain and nervous system.
Mentioned on the show:
- How Your Brain Works & Changes - Andrew Huberman
- Central and Peripheral Fatigue in Physical Exercise Explained: A Narrative Review
- Central and Peripheral Fatigue During Resistance Exercise – A Critical Review
- Motor Unit picture
Podcast episodes mentioned include:
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38 - Is the Mind-Muscle Connection Bro Science?
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47 - How to Achieve your New Year’s Resolutions
Find us at: https://linktr.ee/heroesjourneypf
How many New Year’s resolution attempts have you made? We often convince ourselves that this is the year, expecting things to be different. We attribute past shortcomings to a lack of motivation, dedication, or willpower. Perhaps it's time for a new approach. Whether your previous methods succeeded or fell short, we're presenting an alternative path to achieving your resolutions. Tune in to learn more.
Mentioned on the show:
3 - Why Mindset Matters
43 - Mastering Habits: Your Path to Lasting Change
Find us at: https://linktr.ee/heroesjourneypf
We dive into the often-overlooked realms of neck and grip training. Are they genuinely effective, or just a waste of time? Join us as we separate fact from fiction, exploring whether these exercises hold up to scrutiny. Discover the potential benefits and find out who stands to gain the most from incorporating neck and grip training into their routine.
Mentioned on the show:
- Captain of Crush
- Iron Neck
- Grip Strength: An Indispensable Biomarker For Older Adults 2019
- Compare_the_Effect_of_Strenthening_Neck_Exercise_and_Mckenzie_Neck_Exercise_In_Neck_Pain_Subject
Find us at: https://linktr.ee/heroesjourneypf
Dive into The 3-2-1 Training Principle. We offer a simplified path to health and fitness: 3 days of resistance training, 2 days of cardio, and 1 gram of protein per desired body weight. In an age where everything is changing and complex, we provide no-nonsense, clear guidance for your fitness journey. Tune in to unravel the simplicity of effective training. Your journey to a healthier, stronger you starts now.
Mentioned on the show:
Muscle tissue changes with aging
Spark: The Revolutionary New Science of Exercise and the Brain
Find us at: https://linktr.ee/heroesjourneypf
Embark on a journey towards a pain-free lower back. Did you know that low back pain is one of the most common reasons for a doctor's visit? Join us as we dive into three essential treatment categories: pain modulation, movement control, and functional optimization. We provide practical tips and advice to guide you through each category. Whether you're seeking relief or aiming for optimal function, this episode equips you with a roadmap to transform your experience with lower back discomfort. Tune in now and take the first step towards a pain-free life.
Mentioned on the show:
- Acute low back pain
- Gentle Lumbar Traction Stretch with Sheet/Towel
- Treatment-Based Classification System for Low Back Pain
Find us at: https://linktr.ee/heroesjourneypf
Are you seeking lasting change? Join us on the journey towards mastering habits, the cornerstone of sustained transformation. Dive into the keystone habit, a powerful key to lasting progress. In this episode, we discuss the habit loop, share tools for forming habits, and explore the works of James Clear and Charles Duhigg.
Step into a world where change becomes a natural part of your life. Tune in now to pave your path to enduring transformation.
Mentioned on the show:
- The power of believing that you can improve
- The Power of Habit by Charles Duhigg
- Atomic Habits by James Clear
- How To Start New Habits That Actually Stick
- The 5 Triggers That Make New Habits Stick
- The Golden Rule of Habit Change
Podcast episodes mentioned include:
-
42 - 8 Reasons Why 90% of Diets Fail
Find us at: https://linktr.ee/heroesjourneypf
With over 160 million Americans typically dieting, and a plethora of diets available, lasting on a diet becomes increasingly challenging, particularly with more restrictive options. Remarkably, about 90% of individuals who shed weight ultimately regain it. What is causing this cycle? Join us as we dive into 8 reasons behind this phenomenon and our proposed solutions to counter it.
Mentioned on the show:
- The power of believing that you can improve
- The Power of Habit by Charles Duhigg
- Diet Failure Statistics 2023
- 8 keystone habits that can transform your life
- Diet & Weight Loss
Podcast episodes mentioned include:
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3 - Why Mindset Matters
-
4 - All Change Starts Between Your Ears
-
20 - How to manage stress
-
23 - How to maintain weight loss for life
-
27 - How to lose the first 10lbs
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28 - How to Progress After Losing Your First 10 lbs
Find us at: https://linktr.ee/heroesjourneypf
Dissatisfied with your fitness routine? Struggling to achieve your desired results? It might be time to transition from exercising to training. Join us as we dive into the distinction between exercising and training, drawing insights from 'The Most Important Aspect of Programming' by Starting Strength. Discover the five signs that you might be exercising and unlock the tools to start a training regimen that prevents burnout and maximizes your potential.Mentioned on the show: * The Most Important Aspect of Programming * Stress Recovery Adaptation Cycle * Starting Strength: Basic Barbell Training By Mark Rippetoe * #2 - What Is Health & Fitness? * #3 - Why Mindset Matters * #4 - All Change Starts Between Your Ears * #5 - How To Start Your Fitness Journey * #6 - Progressive Overload * #7 - Peace, Love, & Thunder * #8 - The Threefold Path * #39 - Grant Broggi, Major/USMC, SSC
Find us at: https://linktr.ee/heroesjourneypf
Join us as we explore the world of fitness and wellness with Dr. Jace Phillips, a Level 1 CrossFit coach, Physical Therapist, ultramarathon runner, and Certified Strength and Conditioning Specialist. In this episode, Dr. Phillips shares his expertise, discussing training methodologies, nutrition insights, injury prevention techniques, and much more. With his extensive background in CrossFit, physical therapy, and endurance running, Dr. Jace Phillips offers valuable knowledge for athletes and fitness enthusiasts alike, aiming to optimize their training, prevent injuries, and achieve their fitness aspirations.
Find us at: https://linktr.ee/heroesjourneypf
Join us as we interview Grant Broggi, a Marine Officer, owner of The Strength Co., and Starting Strength Coach. In this episode, Grant provides an in-depth look into his background, the Strength Co., his exercise and nutrition philosophy, and the remarkable benefits of strength training. Dive into insightful discussions on topics such as fasting, beginner to advanced lifting programming, and if 35 lbs plates are necessary. Plus, uncover more about The Strength Co.'s exciting new line of bumper plates. Don't miss this opportunity to gain valuable insights from a fitness expert and explore the world of strength training with Grant Broggi.
Find Grant Broggi at:
- X: @GrantSSC
- The Strength Co.
Mentioned on the show:
- Garage Gym Reviews: The Making of the The Strength Co. Plate
- Why I Sold My Rogue Six Shooters for These...The Strength Co Made in USA Plates!
- Starting Strength: Basic Barbell Training By Mark Rippetoe
Find us at: https://linktr.ee/heroesjourneypf
"Is the Mind-Muscle Connection Bro Science?" - Join us as we dive into this intriguing question. Explore the Mind-Muscle Connection and its potential to enhance your weightlifting journey. Tune in for practical tips to strengthen your mind-muscle connection, unlocking new levels of gains. Don't miss the opportunity to gain a deeper understanding of Bro Science and harness the power of the mind-muscle connection.
Mentioned on the show:
- Attentional Focus for Maximizing Muscle Development: The Mind-Muscle Connection
- Differential effects of attentional focus strategies during long-term resistance training
- Importance of mind‑muscle connection during progressive resistance training
Find us at: https://linktr.ee/heroesjourneypf
In this episode, we're diving into isolation exercises and what sets them apart from compound lifts. Learn how these exercises can contribute to shaping a balanced physique, aiding major lifts, and enhancing your mind-to-muscle connection.We also reveal our top ten isolation exercises and discuss why each one merits a spot on our list. This episode will enhance your understanding of isolation exercises and help elevate your training routine. Tune in now to discover the power of isolation exercises!
Our top ten recommendations:
- Incline Dumbbell Curl
- Donkey Calf Raise
- Lateral Raise
- Face Pulls
- Lying Triceps Extension
- Cable Chest Fly
- Sissy Squats
- Nordic Hamstring Curl
- Hip Thrusters
- Ab Wheel
- Bonus: Barbell Curl
Mentioned on the show:
- Legions : Code “heroes”
Find us at: https://linktr.ee/heroesjourneypf
Join us as we discuss the importance of strength training, the nuances of absolute and relative strength, and why these metrics matter for your fitness journey. We're also sharing the top 10 exercises to build strength. These are the tried-and-true moves that can help you sculpt a more powerful physique and a healthier life. Tune in to discover the essential exercises that belong in your training repertoire.
Our top ten recommendations:
- Deadlift
- Back Squat
- Flat Bench Press
- Overhead Press
- Pull-Ups
- Dips
- Muscle-Ups
- Barbell Row
- Bulgarian Split Squat
- Farmers Carry
Mentioned on the show:
- Garrett Ferguson
- Mark Rippetoe
Find us at: https://linktr.ee/heroesjourneypf
Join us for an insightful interview with Garrett Ferguson, a collegiate strength and conditioning coach and former collegiate athlete. If you're an athlete looking to boost your performance or curious about college workout programs, this episode is a must-listen. Discover valuable insights from Garrett's experiences as both a player and a coach. Tune in to elevate your athletic performance.
Find us at: https://linktr.ee/heroesjourneypf
Uncover the benefits of walking and understand why it's a lifelong activity that enhances well-being. Discover how walking impacts your physical, mental, and emotional health, making it a practice you can embrace throughout your lifetime. We address common questions and provide actionable advice on integrating daily steps into your routine. Whether you're beginning your walking journey or a seasoned walker, our episode offers insights to help you take that crucial first step toward a healthier you.
Mentioned on the show:
- A Hunter-Gatherer Exercise Prescription to Optimize Health and Well-Being in the Modern World
Find us at: https://linktr.ee/heroesjourneypf
Ready to craft your own fitness haven at home? Join us as we dive into the art of building a home gym. In this episode, we guide you through the process step by step, from selecting the right equipment to optimizing your available space and budget. But that's not all—we take it a step further. We provide workout routines based on different types of home gym equipment, whether you're into calisthenics, working with dumbbells, or aiming for a comprehensive setup like a squat rack.
No more crowded gyms or inconvenient schedules. Discover the freedom of working out on your terms. Whether you're a seasoned fitness enthusiast or starting, this episode offers practical advice to get you started on your home gym journey. Tune in now, and let's create a fitness space that's all about you.
Mentioned on the show:
-
6 - Progressive Overload
-
29 - How to Gain 20lbs of Muscle
- Garage Gym Reviews
- Fray Fitness
- Rogue Fitness
Find us at: https://linktr.ee/heroesjourneypf
Curious about rehabbing an ACL tear? Join us as we uncover crucial insights into identifying an ACL tear and outline fundamental rehab protocols. Understand the initial steps to take and gain valuable knowledge about the general rehabilitation process. From early assessment to important exercises, we guide you through the key elements of recovery. Whether you're an athlete or someone seeking recovery tips, this episode offers essential information for your journey towards healing. Tune in now to equip yourself with the know-how to navigate ACL injuries and foster effective rehabilitation.
Mentioned on the show:
- Non-operative Care of the Patient with an ACL-Deficient Knee
- A decision-making scheme for returning patients to high-level activity with nonoperative treatment after anterior cruciate ligament rupture.
Find us at: https://linktr.ee/heroesjourneypf
Whether you call it soccer, football, or fútbol, one thing is clear: it's the world's most beloved sport. Today, we're diving into the vital subject of preventing ACL tears in soccer athletes. Our focus is on the science of injury prevention, covering essentials like proper training techniques, dynamic warm-ups, and strengthening exercises. Join us to uncover strategies that reduce the risk of ACL tears, empowering athletes to excel and endure. Whether you're a seasoned player or new to the game, this episode arms you with the knowledge to safeguard your athletic journey. Tune in now to ignite your proactive stance toward injury prevention on the field.
Mentioned on the show:
- FIFA 11+
- Levels of Evidence
- Lachmans Test
- Harmoknee
- ACL Visual
Find us at: https://linktr.ee/heroesjourneypf
Are you prepared to reverse type 2 diabetes? In this episode, we dive into the realm of diabetes. We'll explore various types of diabetes, decipher glucose levels, demystify the metabolic syndrome, and unveil strategies for reversing type 2 diabetes. We provide essential information, from grasping insulin dynamics to taking actionable steps. Plus, we discuss the advantages of adding resistance training to your routine. Don't miss this chance to arm yourself with transformative knowledge. Tune in to start your journey toward a healthier you and learn how Anibal reversed his type 2 diabetes.
Mentioned on the show:
-
2 - What Is Health & Fitness?
-
10 - Protein Powder & Fish Oil
-
11 - Multivitamins and Pre-workout
Find us at: https://linktr.ee/heroesjourneypf
Are you struggling to gain weight and muscle? Join us today as Dr. Hoge shares his personal fitness journey. In this episode, we uncover how Dr. Hoge added over 24 pounds to his physique and unveil science-backed strategies to add 20 pounds of muscle to yours, even if it's been challenging in the past. Discover the power of a caloric surplus, hitting protein targets, and progressive overload in training for optimal muscle growth. From nutrition to workouts, we dive deep into effective methods that helped Dr. Hoge overcome hurdles and achieve his muscle-building goals. Tune in now and get ready to transform your physique with expert insights and actionable tips!
Mentioned on the show:
-
6 - Progressive Overload
-
10 - Protein Powder & Fish Oil
Find us at:https://linktr.ee/heroesjourneypf
Ready to level up your weight loss journey? Congratulations on shedding those initial 10 pounds! In this episode, we provide essential tools and insights to continue your transformative path. Uncover strategies for sustained progress, from calorie management to setting realistic long-term goals. Celebrate non-scale victories, create your personalized way of eating, and embrace positive changes in your life. Discover accountability methods to stay motivated and overcome obstacles. Join us as we help you reach your potential. Let's go beyond the first 10 pounds and embark on this incredible next chapter together. Tune in now and step into your greatness.Mentioned on the show:
- Food Serving Sizes
- Food Diaries Options
- Dan Go - Habits
-
8 - The Threefold Path
-
20 - How to manage stress
-
23 - How to maintain weight loss for life
Find us at: https://linktr.ee/heroesjourneypf
Do you want to lose 10 pounds but don't know where to start? Look no further! In this empowering episode, we dive into the crucial first steps you need to take to shed those initial 10 pounds of fat and embark on your transformative weight loss journey. Discover actionable strategies, expert insights, and practical tips that will set you on the path to success. From understanding calorie management to incorporating effective exercise routines, we provide you with the tools you need to make meaningful progress. Join us as we guide you through the essential foundations of weight loss and empower you to achieve your goals. It's time to take that first step towards a healthier, fitter, and more confident you. Let's get started on your incredible weight-loss journey today.
Mentioned on the show:
- Framework for nutrition and fasting
- Food Serving Sizes
- Food Diaries Options
-
5 - How To Start Your Fitness Journey
-
17 - Do Carbs Make You Fat?
-
22 - 10 Things We Wish We Knew When Starting Our Health and Fitness Journey
-
26 - How to read food labels
Find us at: https://linktr.ee/heroesjourneypf
Join us for an insightful episode as we delve into the art of deciphering food labels. Gain a deep understanding of crucial topics, including organic vs. non-organic, grass-fed vs. grass-finished, serving sizes, macronutrients, types of food oils, and the impact of added sugars. Armed with this knowledge, you'll make informed choices for optimal health and wellness. This essential guide to reading food labels empowers you to navigate the intricacies of nutrition, ensuring a balanced and informed approach to your dietary habits. Don't miss this opportunity to unravel the mysteries hidden within food labels and elevate your nutritional awareness to new heights.
Mentioned on the show:
- www.legionathletics.com and use code “heroes”
- https://www.hsph.harvard.edu/nutritionsource/processed-foods/
- https://www.ewg.org/foodnews/
Find us at: https://linktr.ee/heroesjourneypf
Embark on an intriguing exploration of fasting as we uncover its potential for health and weight management. In this episode, we dive into the concept of fasting and its benefits, including weight loss and the induction of ketosis. Discover how fasting promotes autophagy, improves insulin sensitivity, and enhances metabolic flexibility. Gain valuable insights and practical tips to incorporate fasting into your lifestyle for optimal well-being. Join us on this journey as we demystify fasting, dive into the science behind ketosis, and empower you to harness the power of fasting for transformative results.
Mentioned on the show:
- Effects of Intermittent Fasting
Find us at: https://linktr.ee/heroesjourneypf
Unleash your potential and conquer the gym without fear of injury! Join us as we reveal 10 game-changing strategies to prevent injuries and optimize your workouts. Respect the weights and leave your ego at the door as we explore how they have a way of humbling even the mightiest. Embrace a resilient mindset that unlocks your body's full potential—what you think about your body shapes its response. We'll arm you with practical tips, including dynamic warm-up routines and the power of mobility, to ensure your body moves with strength and grace. Whether you're a gym newbie or a seasoned pro, these insights will transform your fitness journey. Get ready to elevate your performance, break barriers, and conquer the gym with confidence. It's time to take charge of your well-being and unleash the true power within you. Tune in now and discover the path to injury-free gains!
Find us at: https://linktr.ee/heroesjourneypf
Join us in this episode, where we explore the lifelong journey of sustaining weight loss for life. We dive into the emotional connection to food, stress management, setting realistic expectations, and the Framework for Nutrition and Fasting by Dr. Peter Attia.
Discover practical strategies to break free from yo-yo dieting, cultivate a healthier mindset, and commit to lifelong weight management. We discuss the importance of stress management and how it relates to your emotional connection to food and your weight loss journey. Set realistic expectations and embrace gradual progress for long-term success.
Whether you're starting a weight loss journey or aiming to maintain a healthy lifestyle, this episode offers inspiration, empowerment, and actionable steps to sustain weight loss throughout your life.
Mentioned on the show: https://peterattiamd.com/framework-for-nutrition-and-fasting/
Find us at: https://linktr.ee/heroesjourneypf
In today’s special episode, we delve into the ten things we wish we had known when we first embarked on our health and fitness journey. Whether you're just starting or looking to enhance your current regimen, this podcast episode is your guide to success.
Join us as we share our personal experiences, hard-earned wisdom, and practical advice to help you make the most of your health and fitness endeavors right from the beginning. In this episode, we'll cover the following ten crucial lessons that will set you on the right path:
(10) It is a journey, not a destination
(9) You are not going to look like a bodybuilder
(8) Lifting will help you in your sport
(7) You can lose weight without cardio
(6) Weight loss diets are primarily about calorie deficits, not foods
(5) Protein is the foundation for muscle building
(4) Technique matters for compound lifts
(3) Prioritize compound lifts
(2) Progressive overload
(1) Consistency is the most important thing
Find us at: https://linktr.ee/heroesjourneypf
Join us in this episode as we explore the world of physical therapy models. Our special guest, Dr. Matt Rutledge, shares his expertise in examining the pros and cons of cash-based and insurance-based approaches. Additionally, we take a closer look at CrossFit, discussing how to get started and the unique factors to consider. Gain valuable insights to make an informed decision about the best model for your physical therapy needs. Tune in for expert guidance and discover your perfect fit in the realm of physical therapy and CrossFit!
Mentioned on the show:
EVO Performance Therapy: https://linktr.ee/evolutionperformanceandrehab
In this fast-paced world, stress has become a common companion, affecting our mental and physical well-being. But fear not, as we explore the art of stress management and provide practical tips to help you navigate life's challenges with ease.
Our ten recommendation:
- Connecting with People
- Regular Exercising
- Being still / meditation / prayer
- Journaling
- Breathing
- Listening to Music
- Reframing your perspective
- Creating simplicity in your life
- Prioritize your sleep
- Being outside/being in nature
- Bonus tip: sometimes tools aren’t enough and that can be a sign to reach out for professional support.
Find us at: https://linktr.ee/heroesjourneypf
Join us for an enlightening episode as we dive into the fascinating world of pelvic health with Dr. Rachel Neill, a highly experienced and certified pelvic floor physical therapist. Rachel's journey has been dedicated to empowering individuals to take control of their pelvic health and well-being. In this interview, she shares her expertise, shedding light on a topic that is often overlooked and shrouded in silence.
Recommend Resources:
- Dr. Dara Reardon: PFPT (@the.vagina.whisperer) on instagram
- MamasteFit
- Heal at Home Moms (insta and courses)
- Yoga with Adriene : Yoga with Adriene
- Fit4mom - Look for a local partnership near you: www.fit4mom.com
- Pelvic Guru, find a provider near you : www.pelvicguru.com
- Constipation Resources: John Hopkins basic guidelines
- Bowel regularity: Regularity Recipe
Myth-conceptions Series.
In this series, Dr. Cam and Anibal look at common fitness misconception and myths (myth-conceptions) and attempt to shed light from the research and from clinical practice.
In today's episode, we discuss the old saying of "don't lift more that 10lbs" after a surgery or an injury. Is this good advice? What does this mean for surgical vs nonsurgical individuals?
Tissue healing, kinsiophobia, pain catastrophizing, and much more are discussed. We also talk about the mental barriers and potential risks of seeing your body as fragile vs resilient.
Find us at: https://linktr.ee/heroesjourneypf
Resources:
- Episode 7
- Tissue healing time-line chart
Myth-conceptions Series.
In this series, Dr. Cam and Anibal look at common fitness misconception and myths (myth-conceptions) and attempt to shed light from the research and from clinical practice.
In today's episode, we dive into one of the most controversial and debated topics in the world of nutrition - do carbs make you fat? With so much conflicting information out there, it can be hard to separate fact from fiction.
We discuss BMI, body fat percentage, affects of obesity on health, how to make informed choices about carbohydrates, and how to incorporate them into our diet in a healthy way.
Tune in to learn more about the science behind carbs and weight gain, and to get the latest insights into one of the most hotly debated topics in nutrition. At the end we give 3 tips for better fat loss!
Find us at: https://linktr.ee/heroesjourneypf
Welcome to our podcast episode "The 100 Push-up Challenge Recap," where Dr. Cam and Anibal discuss the physical and mental benefits of challenging yourself to do 100 push-ups every day for 30 days.
Push-ups are a classic exercise that target multiple muscle groups, including the chest, shoulders, triceps, and core. They are a great way to build strength, improve posture, and increase endurance. But can you do 100 for 30 days?
In this episode, we share our personal experiences with the 100 push-up challenge, including the initial struggles and eventual triumphs.
But it's not just about the physical challenge; we also delve into the mental benefits of pushing yourself to achieve a difficult goal. From building confidence and resilience to developing discipline and focus, the 100 push-up challenge can have a profound impact on your mindset and overall well-being.
Whether you're a fitness enthusiast or someone looking to challenge yourself, this episode is for you. Join us as we explore the ins and outs of the 100 push-up challenge and inspire you to push beyond your limits.
Find us at: https://linktr.ee/heroesjourneypf
Myth-conceptions Series.
In this series, Dr. Cam and Anibal look at common fitness misconception and myths (myth-conceptions) and attempt to shed light from the research and from clinical practice.
In today's episode, we cover a common question, "Is stretching necessary?" We discuss the role of the nervous system in muscle tension, muscle tightness vs contracture, the best way to warm up, and much more. Stay tuned!
Find us at: https://linktr.ee/heroesjourneypf
Myth-conceptions Series.
In this series, Dr. Cam and Anibal look at common fitness misconception and myths (myth-conceptions) and attempt to shed light from the research and from clinical practice.
In today's episode, we cover a common question, "Is squatting bad for your knees/back?" Is squatting the most functional exercise sent by the angels above or the worst thing from the devil below. We tackle squat progressions, can walking strengthen your legs, and why people skip leg day. Stay tuned!
Find us at: https://linktr.ee/heroesjourneypf
Myth-conceptions Series.
In this series, Dr. Cam and Anibal look at common fitness misconception and myths (myth-conceptions) and attempt to shed light from the research and from clinical practice.
In today's episode, we cover the common question, "Is deadlifting bad for you back?" Is deadlifting the curse or the cure for low back pain, why deadlifting matters, and and which sports result in the highest injury rates. Stay tuned!
Find us at: https://linktr.ee/heroesjourneypf
Myth-conceptions Series.
In this series, Dr. Cam and Anibal look at common fitness misconception and myths (myth-conceptions) and attempt to shed light from the research and from clinic practice.
In today's episode, we cover the common question, "Is running bad for your knees?" Footwear, running form, common injuries, and much more are discussed!
Find us at: https://linktr.ee/heroesjourneypf
Supplements: Take it or leave it? Part 3
Are multivitamins worth it? Will they help you live forever? Will pre-workout make your heart explode or give you the endless energy you need to hit your next PR? In today's episode, Dr. Cam and Anibal explore the research on multivitamins and pre-workout and make a decision to take it or leave it!
Find us at: https://linktr.ee/heroesjourneypf
Supplements: Take it or leave it? Part 2
Whey, Casein, Pea, and Soy oh my. There are a lot of protein powders on the market, which one to choose? In today's episode, we discuss the difference in animal and plant protein, the different types of whey, and whether fish oil will decrease your chance of heart disease.
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Supplements: Take it or leave it? Part 1.
It's a bird, it's a plane, No, it's creatine monohydrate! It might not be superman but will it give you superman like powers?
Today, we are going to cover the most common questions regarding creatine and give a recommendation to either take it or leave it?
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HJPF Guide Step 4 - Self Sufficient.
In today's episode, Dr. Cam and Anibal talk about the three different paths you can take on your fitness journey to become self sufficient. How you train is how you gain!
Find us at: https://linktr.ee/heroesjourneypf
HJPF Guide Step 3 - Set Backs.
In today's episode, Dr. Cam and Anibal discuss what to do when set backs occur, specifically with acute onset of pain. Over come pain with the PEACE-LOVE & THUNDER protocol!
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Step 2: Progress, How do we get stronger? Faster? Bigger? By following the principles of progressive overload, Dr. Cam and Anibal discuss how to progress in your workouts to become a more confident and better you.
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Now that the foundation has been laid for the proper mindset and knowledge, it is time to take action! Dr. Cam and Anibal give detailed instructions on how to get started.
"How" to think verses "what" to think, 3-2-1 principle, and much more are discussed.
Calorie Calculator:https://www.calculator.net/calorie-calculator.html
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Dr. Cam and Anibal continue their discussion about step 0, now focusing on the knowledge required to start your journey.
Today's episode covers the difference between exercise and training, which is the best macronutrient, and why knowing about cells matter.
Find us at: https://linktr.ee/heroesjourneypf
Every health and fitness journey begins with the right mindset. How do we change our behavior if we do not change our minds?
In today's episode, Dr. Cam Hoge and Anibal discuss how to change your mindset and some bulletproof rules to live your health and fitness life by.
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Instragram: @HereosJourneyPF
Twitter: @HereosJourneyPF
Facebook: Heroes Journey PhysioFitness
Gmail: HeroesJourneyPF@gmail.com
Dr. Cam Hoge and Anibal discuss the different aspects of fitness, health, and wellness while also diving into the one syndrome that plagues the United States.