Quick Sessions: Recent Episodes
Garrett Theriot
Quick Sessions is a podcast covering all thing health, fitness, wellness, and training. Based out of Houston Texas, QSP provides short episodes covering a broad range of topics rooted in research and experience..
Hip Dysplasia is rare, but when you are born with it, you could be dealing with a ticking time bomb. Learn a little bit about it here, on Quick Sessions.
Why is jumping always getting tested, even when the sport doesn't necessarily call for the skill? I have an answer for you.
"I did x for x reps so my 1RM is x" is a statment I hear way too often. I know people are just getting excited about potentially imprvoving, but this is a very flawed way of figuring out a max and can lead to so big disapointments.
Dihydroepiandrosterone. An important precursor hormone and highest circulating steroid in the body.
Hip training. You are probably doing some anyway, but don't forget to put an emphasis on it. This helps with EVERYTHING!!
Orthorexia is the unoffcial term for an eating disorder where the person changes their diet and becomes obsessed with the new "healthy" choices. It comes in many different forms, and is very real, but it varies in degree seriousness which it why it is over looked until it develops into something worse.
When you're going for a max, amping up the weights and dropping the reps is normal, and will normally prepare you for what the end goal ultimately is. But what happens when the same ole thing doesn't work? I've been there, and I've gotten past it. Check it out.
Bench press coming off flat? This episode I'm telling you about the most common flaws in technique that I see on a regular basis.
The amount of ankle mobility information out there is getting a bit out of control. Self-improving fads like this drive me nuts because to creates a ton of wasted time in the gym, builds in excuses, and takes attention away from the the rel problem is (whatever that happens to be).
Knee instability plagues everyone as get banged up, or just get older. It is something that NEEDS to become part of your routine as soon as you start experiencing ANY decline in knee function.
Don't let bench press ruin your bench press. You're not 16 anymore, take care of your body when preparing to push the limits with your bench. Hear me out.
Sore shoulder? inflamed? Strained? All these injuries are annoying, but it doesn't mean you have to put shoulder training on the shelf. I got some ideas. Check it out.
Covering some news in the fitness world. Chris Doyle officially canned, Ronnie Coleman videos making their rounds, and WSM Brian Shaw is a hero. Thanks for listening.
We talk squats. Well done article explaining answers to the questions that get asked about squatting.
Iowa Strength Coach Chris Doyle in hot water over some alleged racially insensitive comments.
Weighted baseballs are being used more and more to help strengthen and condition young arms. Does it work? Is it worth it? We discuss.
Episode 100! I'm ditching the intro music and discussing the benefits of training eccentrically for rehab and for general joint stabilization. Thank you all for listening and these next hundred sound be even smoother than the first.
Back in the gym after two months. Many trainers attempted different ways of doing things during the 2 month break and i touch on that and more in Episode 97.
Home workouts aren't really something I spend a lot of time worrying about, for a couple reason, and in this podcast I talk about why that is and how I think your time is best spent getting in your physical fitness during a quarantine.
Samford University, with Champion Sports Medicine, erases non-contact ACL injuries by recognizing deficiencies and fixing them through Champion's ACL prevention program.
Scott Cochran leaves the ranks of the Strength & Conditioning world to take a position as the special teams coach at the University of Georgia.
Antioxidants. You've heard of them, and you know they are good for you. But Why? I've got some answers for you in this episode of Quick Sessions. Sorry for the background noise. Busy day at the office.
Many say it can't be done. Well....I don't buy it. We will discuss my side of this argument and ways I feel you can overcome the dilemma of "You can't gain muscle and lose weight at the same time".
Dr. Robert Lustig leads a presentation on fructose being the leading factor in the rise of obesity across the world. Title Fat Chance: Fructose 2.0, is a long one, but a good one. This episode is a summary of that lecture.
Pull-ups. They can be done several different ways, but this month 500 Dead Hang pull-ups was the goal. This inspired me to breakdown this king of body weight movement on the 90th episode of QS.
I don't know who started this rumor that if women lift weights they will get bulky, but whoever did has single-handedly pulled off the greatest spread of misinformation in fitness history.
Unilateral Training is an often overlooked aspect of developing young athletes and regular joes alike. Here's Why.
Cluster sets are a way of lifting near maximal weight for a volume higher than you would normally program into your routine. Be warned, this is not for the beginners though.
Cold Water Immersion, or ice baths, are a popular process people partake in with the goal of muscle recovery, among other thing. Good? Bad? Pointless? Check it out!
When you start to get into the rep range and weight necessary to increase strength and power, continuously improving becomes a matter of the relative intensity you can maintain through your sets.
Pumping Iron is a documentary featuring #arnoldschwarzenegger and other elite bodybuilders on there way to the 1975 Mr. Olympia.
New school vs the old school. What changing times mean to the profession of leading people in there fitness journeys.
Reading about this 9 year old power lifter in Louisiana got me thinking about individuals with a mutated myostatin gene. This rare condition has no negative side effects (that we know of), so it is a very interesting topic that, if it could be manipulated by scientists, could bring about this super-hero-esq human, in theory, of course.
Part 2 of our discussion on the NEJM Review Article on Intermittent Fasting, this time covering clinical results and effective adaptation in the bodies of humans and (mostly) animals.
Part 1 of my 3 part (maybe 4) series on Intermittent Fasting as researched by tons of doctors and reviewed in the New England Journal of Medicine. This episode focuses on the effects of the fasting diet on a cellular level.
Resistance Bands have become and increasingly popular in fitness, but I'm not sure I am sold. In this episode I breakdown the pros and cons of training with resistance bands as I see it.
Cool experiment performed at Logan university in the health and science department measuring the velocities of men and women of the front squat, back squat, conventional deadlift and sumo deadlift.
Velocity Based Training is a workout method focusing on creating the greatest level of speed and explosion on the upward phase of your lift. This is awesome for increasing your explosiveness and using it as a tool to figure out your max weight so that you know which loads to use for X amount of reps gives you ton of help when it comes to efficiency.
The Warm-up. The most underappreciated, taken-for-granted part of the workout that is often given as much thought as which plain-white towel you’re going to wipe your sweat with. The warm-up though, which you learn as you age, is truly the first brick to be laid down for this proverbial wall we are calling a workout. The base of anything can make or break a day, and the older I get, the more necessary a proper warm-up has become.
Deadlifts aren’t just for the powerlifters anymore. This exercise has been a staple for anyone who has ever stepped in a weight room with the goal of becoming their strongest selves, but with the growing demographic of people working out, the deadlift has adapted, and I don’t just mean in variation, but in volume of usage. So, who can benefit from the deadlift and why?
Not everyone is in to New Year's resolutions, but I am, and they don't need to be over complicated or extremely complex. Just a few small changes can make a world of difference.
How do we keep the clients who have figured out this whole working on thing engaged going forward? Well I have some ideas, which I put into practice.
The world’s top antidoping authority on Monday banished Russia from international competition — including next summer’s Olympic Games in Tokyo — for four years, the latest and most severe punishment yet connected to a years long cheating scheme. Under the ban, Russia’s flag, name and anthem would not be allowed at the Tokyo Games next summer or the Beijing Winter Olympics in 2022, though the competitive effects may be minimal: Russian athletes not implicated in doping are expected to be allowed to compete in the Olympics and other world championships, but only under a neutral flag. So how did this all happen?
Microbiome, specifically the kind that live in your gut, are complex systems of bacteria, viruses, fungi, and a few other things that help with vitamin absorption, food processing, energy storage, and can even affect your mood and fat stores. How do we even control these 4 trillion little biomes? Diet, of course. Check it out!
David Goggins is a former Navy Seal and currently one of the most influential get-off-your-ass personalities on social media. His book “Can’t Hurt Me” chronicles his journey from an abused youth, to his career in the military, to his passion for becoming a mentally unbreakable person through fitness.
Luta Livre is a Brazilian martial art created by Euclydes Hatem in Rio de Janeiro. This Brazilian version or wrestling was the rival discipline to what many are familiar with, Brazilian Jiu Jitsu. The practitioners of these two disciplines were NOT friends, and on many occasions, they clashed. Some of you who are historians of the UFC will recognize plenty of these names, but if not, you’ll enjoy the story regardless.
Mannnnnn.......have i eaten some protein bars in my day......this podcast I talk about the current group of foil-wrapped power snacks that get my stamp of approval.
Incorporating elastic bands is a great way to mix up your routine, with the goal to force your larger muscle groups to recruit and adapt to different weights and instabilities.
Periods of Low-Carb days and High-Carb days are a tool you can use for manipulating your diet to be more convenient for your weekly exercise requirements. Timing your nutrition can be a big part in managing calories and overall just keep you from going crazy from constantly counting calories/carbs and living like a little bird at the dining table 24/7.
With no reigning champ competing to defend his crown, the field is wide open, and Brandon Curry takes full advantage.
Psychological Practices is about understanding the effects of "getting amped up", how much is too much, and what other tricks can we use to help better prepare ourselves mentally for a challenge.
Capsaicin, found in chili peppers, is a compound that stimulates your Transient Receptor Potential Vanilloid-1 (TRPV1), which leads to increase calcium release, which allows you to contract your muscle for a longer period of time while you are fatigued.
Partial repetitions have there place in the gym. I love using them to break up a routine, work on weak points, and assist in a rehab regimen. Plenty of Cons as well, which we will dive into on this episode.
Generation Iron is a bodybuilding documentary series inspired by the classic Arnold Schwarzenegger documentary Pumping Iron. This up-to-date film covers all the challenges and dynamics of today’s bodybuilders all over the world.
Westside Vs. The World is a Netflix Documentary that covers the come-up of strongman trainer Louie Simmons, The Founder of Westside Barbell Club, the rise of powerlifting, and all the dynamics that take place in the mecca of lifting heavy thing. Interesting, motivating, and sad, all at the same time.
Foam rollers are by no means an engineering marvel, but this simple instrument does a great job of putting pressure on certain body parts, leading to increased bloodflow, expanded flexibilty, and overall good feeling. The foam roller, however, does have it's haters. Maybe they have a point, and maybe they don't, but hey, it's something to talk about. Enjoy!
Thomas Belliston, former gymnast, coach, and current Barry's Bootcamp founding trainer here in Houston, joins the podcast to talk a little bit about how things go at his gym, and what he sees in the fitness industry as a whole. Great conversation you're going to what to check out.
@thomas_belliston on Instagram and Facebook
The TB12 Method is a workout/diet regimen developed by alternative medicine practitioner and trainer Alex Guerrero. While this method has attracted the critics, I have no problem with it, and kind of even dig it.
Switching up the focus from heavy weight to a refresher course on form and control is something I think is pretty important. One big aspect of the gym that unfortunately happens is we get stuck in these routines that worked great, made us feel strong, and we proceed to work that same routine to death, eventually leading toa plateau that we are never as quick as we should be to change. Something as simple as slowing it down and changing your tempo does wonders for reinvigorating your mind-muscle connection and focusing on working the muscle that you are in fact trying to isolate.
Time for trimester number 3, some complications to be aware of, and Sara discusses some aspects of her own pregnancy and the struggles that can arise while trying to workout very pregnant.
Mrs. Theriot joins the Pod! Personal Trainer, Pilates & Yoga Instructor Sara Theriot joins me to talk about beginning/continueing a fitness regimen while pergnant. Doctors give good advice, but having someone who has been through it and worked with others through pregnancies is such a valuable tool. It was a long one so we've split it up into 2 parts. Enjoy!
Balance, something we are always losing as we age, is not something we can't improve. The ability to stand on one foot isn't exactly what I am referring to either. Sure, it's a productive move to have in your arsenal, but I am mainly focused on muscular imbalances that connect through the core, which also control how balanced of a person you can be. A word with many meanings. Enjoy!
Muscle Hypertrophy is the enlargement of your muscle fibers. How does it work and how do you achieve it? Gotta Listen! Thanks
Without gravity, our bodies are a MESS! The human body needs to constantly be stressed and activated in order to work correctly and perform all the necessary tasks in our lives. Gravity is our friend (most of the time) and the absence of it is gonna make our Mars colonization a little tricky :P
Alcohol doesn't just make you feel like your heads been through a 6 car pile-up, but it also wrecks all of your metabolic functions, wreaking havoc on testosterone, and absolutely destroying your motivation to get to the gym and get better.
Of course, we know this answer, but why is it so? Some good stuff in this episode that everyone can use in there day to day life and some info to consider next time you are looking to start a meal plan.
we're going to jump into a short lesson on Hyper- and Hypothyroidism, one of the absolutely crucial hormone-producing glands in the endocrine system. I butcher a few words, but you'll get the point. LEARN SOMETHIN'!
Planning is one of those things that a lot of people don't even think about when they first start a gym routine. They walk in, do a few things that seem familiar to them, hop up on a treadmill and maybe that's it for day one. That's just one of the big mistakes I see from new gym-goers and in this podcast is going to breakdown a few those things that I notice and what you can do to correct them so you can reach your goals faster.
As we age, our cognitive ability slowly deteriorates and for some of us, it can manifest as dementia and Alzheimers Disease. Studies have indicated, however, that a resistance training regimen consisting of as few as 2 days a week can help not only maintain cognitive function but improve it.
Hang Cleans are great, Power Cleans are better, but there is always something else to do that can almost get the job done. Sometimes you need another path to success in the weight room, and luckily the National Strength and Conditioning Journal has published a nice experiment to see if the Power Clean alternative is worth working into your routine.
Back on the yoga train, On-Demand fitness, Iron Cowboys summary, and why people that take themselves too seriously when it comes to their workout competitions drive me nuts.
Collagen is the most abundant protein in your body. It is the major component of connective tissues that make up several body parts, including tendons, ligaments, skin and muscles.
Calves are the most stubborn, frustrating muscle in the body. Many people phone it in when it comes to putting in the work on their calves, but I maintain that the problem is effort, not genetics. Sure, genetics play a large role in how large you will be able to get your calves, but that doesn’t mean they can’t grow just like any other muscle in your body.
The Problem: People don’t dedicate themselves to growing their calves.
The Solution: Variety, Volume, Load
Here is a little routine I do when I get into putting some effort into my lower leg.
Round 1 – Repeat Twice
- 2 Minute Jump Rope (1x)
- Hack Squat Machine Calf Raises – 10 Slow, 20 Fast
- Single-Leg Calf Raises holding a Dumbbell – 20 each leg
- A.R.D. flexors – 20 reps
Hack Squat Machine Drop Set, cutting load in half each drop for 2 drops
Round 2 – Repeat Twice
- Seated Calf Raises – 10 slow, 20 fast
- Calf Raises on Leg Press – 30
- Single Leg Seated Calf Raises – 20 each
- Hamstring Curls – 20 each
(1x)Body Weight Standing Calf Raise Burnout with 3 Different Foot Positions (Toes Straight, Toes In, Toes Out.)
Pre-workout supplements are taken to help a person increase energy, blood flow, focus, endurance, and strength. In the pod I talk about the ingredients, why they help, what you need to watch out for, and of course, my favs!!
Percussive Therapy Massagers are the next fad up in the fitness industry, this fad, however, has some legs, in my opinion. Foam rollers and vibrator plates are great, don't get me wrong, but the convenience, mobility, and time-sensitive nature of the Theragun and its competitors are making their way into the muscle recovery circle. I, for one, am a big fan
Ever heard of Photobiomodulation Therapy? of course you haven't, and neither did I until very recently. This laser treatment for improving what your cells can handle is revolutionary and can be the next big thing in fitness and athletics in general. Check it out. WARNING: I am no scientist, and this is a VERY basic explanation of how this works. Will get an expert on at some point to give some in-depth knowledge.
Barefoot Training is something you've probably noticed a couple of people at your gym doing, but maybe you haven't gone out of your way to find out why. Welp, you're in luck! I break down the benefits of adding some shoeless stations to your next workout.
Intermittent Fasting. What is the eating trend that has exploded recently really about? What so go about it? What are the downsides? I answer these questions and give you some unbias info on what I think is the most manageable eating plan there is.
We covered what to eat before your workout, so it's only fitting to give you the keys to the post-workout consumption. Gotta eat!
What should you eat before your workout? Well, it's kind of the same, but kind of depends. Clears everything up right? Check it out!
Getting Stronger. We are all trying to get stronger in one way or another, but sometimes we need a reminder to get back to basics and really take a fresh look at what our weight lifting routine has become. The good news is that change is easy. It's free, it takes no more of your time and it's something you get to completely control. Sweet deal right? Just gotta do it!
I have observed two main struggles that people face when trying to lose weight. I don’t mean the simple things like "I really like cake", I am talking about the people that are actually trying to lose weight but are coming up short. I've been guilty of some of these things in the past, but recognizing and overcoming these things are so important and there is no time to waste!
Terrence Hornsby, a personal trainer at Timberline Fitness in Houston, TX, stops by between clients to chop it up.
Plateaus. How to get through them. Is it all mental? Kinda, but regardless of what's holding you back, I got some tips for ya!
Today I preview the World's Strongest Man competition, the athletes, the event, the odds, and who I'm picking. Won't air on CBS until June 30th though.
How young can my child be to start lifting weights? Who should my teen train with? I give my opinions on these and other questions that are always floating around.
No matter what kind of training you do, YOU WILL EVENTUALLY HURT YOURSELF. The real question is how you handle it. Even more importantly, how does a trainer handle it when working with a client. I give my thoughts.
Episode 20 is all about Rest-Pause sets and other forms of burning out at the end of a workout.
This week in fitness touches on the IFBB New York Pro bodybuilding competition, Arnold getting drop kicked, a trainer helping out during Ramadan, and more.
We share some thoughts on the importance of educating clients when it comes to safety, goals, and form.