This is the 3rd of 3 parts with veteran competitive bodybuilder, “biomechanics” expert, author and public speaker Doug Brignole. On his website Doug describes himself as “Bodybuilder on the outside & science nerd on the inside.”

In part 3, Doug & Adam talk about Balance & Core training, intensity, reciprocal innervation. Enjoy!

For more info about Doug Brignole:

www.dougbrignole.com/

www.greatestphysiques.com/doug-brignole/

For Doug Brignole’s books, visit Amazon: 

www.amazon.com/Books-Doug-Brignole/s?rh=n%3A283155%2Cp_27%3ADoug+Brignole

As always, your feedback and suggestions are always welcome.

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

We would love to hear from you with your questions, comments & show ideas…

Our email address is podcast@informfitness.com

77: REWIND / Doug Brignole Part 3 Transcript

Arlene  0:01  
The Inform fitness podcast with Adam Zickerman is a presentation of inform fitness studios specializing in safe, efficient, personal high intensity strength training, in each episode Adam discusses the latest findings in the areas of exercise nutrition and recovery, the three pillars of his New York Times best selling book, The Power of 10. He aims to debunk the popular misconceptions and urban myths that are so prevalent in the fields of health and fitness. And with the opinions of leading experts and scientists, you'll hear scientific based up to the minute information on a variety of subjects. We cover the exercise protocols and techniques of Adoms 20 minute once a week workout, as well as sleep recovery, nutrition, the role of genetics in the response to exercise, and much more.

Adam  0:56  
Greetings, Adam here. Welcome back to the inform fitness podcast rewind. It's our listen back to classic interviews with some of the best high intensity gurus, master trainers, researchers and doctors in the business. This is part three with Doug Brignole, on his website, Doug aptly describes himself as a bodybuilder on the outside, and a science nerd on the inside. In this episode, we discuss balance and core training intensity and something called reciprocal intervention. Enjoy. You know, we started this whole talk, you know, talking about myths and belief systems. And here, here's another topic where that's fraught with a lot of different belief systems. So I think you'd agree that many physical therapists and trainers misuse the word balance when they refer to doing specific type of exercises that improve balance, aren't they really referring to improving proprioception rather than balance? And isn't proprioception and balance two different things?

Doug Brignole  1:53  
Yes, absolutely balances equilibrium. Balance has an inner ear. Also, the bottoms of your feet, and your eyes are the sensors that basically inform you, whether you're standing upright, or leaning to the right are about to fall, whether the ground you're standing on is flat or not the that is actually balanced. And as people get older, their senses start to deteriorate their eyes, they're there, they have neuropathy, so they don't feel their feet as much, right. So when someone says, you know, I lose my balance, well, they could have inner ear problems, he could have visual problems, they could have, you know, neuropathy problems, and those things are contributing to them. Not understanding not being informed as to whether or not they're upright or not, but if you put that person on a BOSU ball, which is basically proprioceptive training, it's not helping their sensors, they need to see a specialist and ear, nose and throat specialist, an eye doctor, you know, someone that's going to address that neuropathy, in order to really fix their equilibrium issue. But what bothers me about the fitness industry is that it has sold proprioception as balance, because balance seems to have more value as a buzzword than proprioception. And so people don't want to argue with fixing their balance, they might argue with improving their proprioception, which is basically a skill, right is coordination at a particular skill. They might say, well, that's fine, but you know, if it's going to compromise, and it always does, by the way, if it's going to compromise, the resistance exercise portion of that, when I'm combining it, then I'd rather not trade it off.

Adam  3:34  
So so doing unstable exercises, you know, doing let's say a set of squats on on a on a BOSU ball or wobble board or something like that. You don't feel that that improves balance, for some

Doug Brignole  3:46  
No, what it what it improves, it improves your ability to coordinate yourself on that Bosu ball. Right? You will eventually get very good at that once you get off of that Bosu ball. You're no longer in that environment to which you have adapted. Right. So it's essentially worthless. Right now, I had a client who said You know, I had a trainer who had me standing on BOSU balls, and I didn't find myself any any more easy to stand on one leg when I'm washing one foot in the shower. Well, that's because when you're standing in the shower, that's not the same thing as standing on a BOSU ball. You got good at the bosu ball coordination trick. What happens is as we get older, we narrow our movements down to straightforward when we're young and we're playful, and we're playing in the in the beach on the sand. We're playing volleyball, we're doing lateral movement, we're doing backward movement. We're jumping up and down. And as we get older, we pretty much move straightforward, right? So we lose our ability to move laterally, we lose our ability to coordinate our brain with these automatic leg movements, right. So let's just say that you are at a party and somebody has put their purse down right next to your right foot. And all of a sudden you realize that as you started to move to your right, something blocked your foot. By this point, you've already leaned your bodyweight, so far over to the right, that you are going to fall. Having stood on one leg will not help you. What will help you is having practiced lateral movement, repositioning that foot. So if I were training you, I would say, Okay, here's what we're going to do, I'm going to throw this basketball to you, you're going to shuffle to three stops to the right, you're going to catch it, throw it back, you're going to shuffle it to the right, and maybe I won't tell you where it's gonna go, it won't be right left, you'll have to think with and then all of a sudden, your feet will start to become automatic. Again, preventing falling is more about coordination. It's more about having your legs work in autopilot. Literally, when you're standing on one leg, you will not prevent a fall. But a fall happens when you've leaned your body way too far over and the one that will save you is lifting that leg and moving it somewhere else. And that has to ...

This is the 2nd of 3 parts with veteran competitive bodybuilder, “biomechanics” expert, author and public speaker Doug Brignole. On his website Doug describes himself as “Bodybuilder on the outside & science nerd on the inside.”

In part 2, Doug & Adam talk about Static vs dynamic exercise, along with speed movement and sports training. They start off the discussion with the old saying… “less is more!”

For more info about Doug Brignole:

www.dougbrignole.com/

www.greatestphysiques.com/doug-brignole/

For Doug Brignole’s books, visit Amazon: 

www.amazon.com/Books-Doug-Brignole/s?rh=n%3A283155%2Cp_27%3ADoug+Brignole

As always, your feedback and suggestions are always welcome.

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

We would love to hear from you with your questions, comments & show ideas…

Our email address is podcast@informfitness.com

76: REWIND / Doug Brignole Part 2 Transcript

Arlene  0:01  
The Inform fitness podcast with Adam Zickerman is a presentation of inform fitness studios specializing in safe, efficient, personal high intensity strength training, in each episode Adam discusses the latest findings in the areas of exercise nutrition and recovery, the three pillars of his New York Times best selling book, The Power of 10. He aims to debunk the popular misconceptions and urban myths that are so prevalent in the fields of health and fitness. And with the opinions of leading experts and scientists, you'll hear scientific based up to the minute information on a variety of subjects. We cover the exercise protocols and techniques of Adoms 20 minute once a week workout, as well as sleep recovery, nutrition, the role of genetics in the response to exercise, and much more.

Adam  0:56  
Hi welcome back Adam here. Welcome to the inform fitness podcast rewind. Once again, it's our listen back to classic interviews with high intensity gurus and master trainers, doctors and researchers. This is part two of three with veteran competitive bodybuilder, biomechanics expert and author Doug Brignole. Doug and I are going to talk about static versus dynamic exercise. Along with the proper speeds of movement and sports training. You start the discussion of the old saying less is more. I read something that you wrote that reminded me of something that we also always talk about, you know, we say there's a big difference between what we say Ken Hutchins came up with this, you know, are you familiar with Ken Hutchins, his work is super slow technique, right? All right. So So Ken Hutchins came up with what I consider one of the seminal articles and exercise history, which is the exercise versus recreation. And I know you agree with this, because I, you know, I'm gonna, I'm gonna quote something you wrote, actually, if you don't mind, it is important to understand the difference between the goal of muscular development bodybuilding in general fitness, and the goals, which also involve the use of weights but are not intended for the purpose of muscular development of general fitness, for example, powerlifting and Olympic lifting are sports that incorporate the use of weights but are fundamentally different from the goals of getting stronger. The goal of a power lifter is to lift maximum amount of weight in specific lifts. The goal of the bodybuilder or the person that's generally trying to get into good shape and get really strong is to develop the physique to gain a reasonable amount of useful strength to improve one's health and remain injury free. So you're right there. So it's kind of reminds me of all the things that the brands CrossFit is doing and trying to make those sport and recreational activities into some kind of fitness program.

Doug Brignole  2:41  
Well, and then what I tell people is, it is very naive to assume that the heavier weight you're moving, the more you're loading a muscle,

Adam  2:49  
right

Doug Brignole  2:50  
you can actually load a muscle more with less weight based on the kind of physics you're using. So if you're using a longer lever, you're Magnum, magnifying the weight that you're using much more, if you have better align, you're magnifying the weight much more,

Adam  3:05  
which means you don't have to use as much weight if you're if you're taking those things into account. 

Doug Brignole  3:08  
And, in fact, in fact, let's go one step further, I'll go so far to say that if you are able to use a lot of weight, it means that you're using an efficient mechanics, it means basically, you're lifting something up with a crowbar. Right? The heavier the weight feels, the more efficient the mechanics is, if you can load your site deltoid maximally with 30 or 40 pounds, and you think it might be better to overhead press 150 pounds, then you're just missing the point. The point is, it's overload the muscle, a lot of weight

Adam  3:40  
again, now you're involving rotator cuff muscles, they just can't handle that kind of strain, we add all that extra weight. All right, good. Another question for you. static versus dynamic, dynamic exercises. Some people add static contractions into the routine to increase strength and break plateaus. That's the thought process. Do you see static exercise as a viable technique? Or is this is its application limited stat? 

Doug Brignole  3:41  
I think it's extremely limited. Look, there have been a number of studies that have shown that isometric exercise is far less productive, both from the perspective of developing a muscle enlarging the muscle. And from the perspective of gaining strength through a muscles entire range of motion, it gains strength, right where you're holding it. It does it gains a little strength and the other parts of the range of motion, but not nearly as much. So if you want strength, you want what let's use the word functional strength, strength through a muscles entire range of motion, you're better off using range of motion. Right? So is there a place for isometric? Sure, if you have an injured joint rehab, then you use as part of your rehabilitation. But this idea that we're going to do planks, as the best exercise for the ABS would be like saying, well, let's just do static everything then. Let's just do static wall squat where you just hold the squat position. Let's just do A static barbell hold that just aesthetic pectoral hold. I mean, if it's good for one, it's good for all if it's not good for one, it's not good for all people liked the idea of doing planks because they think that, you know, if you're a, if you're a boxer, and you're trying to improve the rigidity of your spine against an opposing boxer hitting you in the gut, okay, fine. That's a very specific application. But dynamic tension, the abdominal muscle is going to be more productive for the same reason...

This is the 1st of 3 parts with Doug Brignole. On his website Doug describes himself as “Bodybuilder on the outside & science nerd on the inside.” His competitive career spans over 40 years & he has won numerous bodybuilding titles. His most recent book—“The Physics of Fitness”—is endorsed by nine PhD professors!!! Here in part 1, Doug & Adam talk about Compound vs isolation & natural movements.

For more info about Doug Brignole:

www.dougbrignole.com/

www.greatestphysiques.com/doug-brignole/

 For Doug Brignole’s books, visit Amazon: 

www.amazon.com/Books-Doug-Brignole/s?rh=n%3A283155%2Cp_27%3ADoug+Brignole

As always, your feedback and suggestions are always welcome.

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

We would love to hear from you with your questions, comments & show ideas…

Our email address is podcast@informfitness.com

75: REWIND / Doug Brignole Part 1 Transcript

Arlene  0:01 
The Inform fitness podcast with Adam Zickerman is a presentation of inform fitness studios specializing in safe, efficient, personal high intensity strength training, in each episode Adam discusses the latest findings in the areas of exercise nutrition and recovery, the three pillars of his New York Times best selling book, The Power of 10. He aims to debunk the popular misconceptions and urban myths that are so prevalent in the fields of health and fitness. And with the opinions of leading experts and scientists, you'll hear scientific based up to the minute information on a variety of subjects. We cover the exercise protocols and techniques of Adoms 20 minute once a week workout, as well as sleep recovery, nutrition, the role of genetics in the response to exercise, and much more.

Adam  0:50 
Hi everyone, Adam here welcome to an inform fitness podcast rewind,it's a listen back to our past interviews with some of our great high intensity gurus, master trainers, doctors PhDs names like Martin Gibala from McMaster University biomechanics expert, Bill De Simone, genetics expert Ryan Hall, Dr. Doug McGuff, author of body by science, and for this rewind, today, we have Doug Brignole. On his website, Doug describes himself as a bodybuilder on the outside, and a science nerd on the inside. His competitive career spans over 40 years and he has won numerous bodybuilding titles. His most recent book, the physics of fitness, is endorsed by nine PhD professors, and is a must read if you're going to dig deep into the science and physics of strength training. So here in part one, Doug and I are going to talk about compound movements versus isolation movements. Always a controversial subject. We don't always agree on everything. But it's a great discussion. Enjoy. So glad to have you with us.

Doug Brignole  2:02 
Thank you. It's great to be here.

Adam  2:03 
It's a real honor to talk to somebody with your experience and expertise in this field. So Doug is a bodybuilder right Doug?

Doug Brignole  2:14 
Yes, I say that, although that's sort of like a small piece of what I do. Because a lot of bodybuilders that don't do what I do.

Adam  2:21 
So what makes doug so unique is that doug is an intellectual bodybuilder, I guess you can call it and he hasn't really fallen prey to all the cultural and mythological aspects of bodybuilding that have existed for, I don't know, 50 years, 60 years, seventy years and beyond

Doug Brignole  2:40 
100 years, actually. Yeah,

Adam  2:42 
there you go. What I like about your doug is as a bodybuilder, you debunk a lot of the myths that people have had about bodybuilding. Like, for example, we're gonna get into a lot of things about this. But like, for example, you say, which is unusual for the bodybuilding community, you say that varying exercises for the same body part is really not essential for muscle growth. So many popular exercises in bodybuilding are just downright dangerous, and at the very least inefficient. He talks about why it's impossible that to isolate your lower abs, for example, and the myths go on and on that you talk about, that we've been talking about, too. So it's nice, but but no one listens to me really sometimes because, you know, I'm not big and muscular and what

Doug Brignole  3:26 
you're not a titleholder ends up getting more attention than a PhD.

Adam  3:29 
This is why I like talking to guys like you because you are not following the culture and still you've been a competitive and very successful bodybuilder. So can you just give us a little brief synopsis of your bodybuilding history and some of your accomplishments not just the bodybuilding, but also, as simply as possible? Talk about your career as well.

Doug Brignole  3:51 
All  right, well, I started weight training when I was 14, because I was very skinny. And I just wanted to gain some muscle and I was fortunate enough to be living about five blocks away from a gym that was owned by 5 time Mr. Universe winner, Bill Pearl. And I went there, I had no money essentially, and we struck a deal and I would go into every Saturday and scrub the showers and do janitorial work in exchange for membership. And I started competing within a year 16 years old was my first contest. By the time I was 19. I won teenage California and teenage America. At 22. I won Mr. California at 26. I won my division of Mr. American Mr. Universe, and I continue to competing on and off until I was 56, which is a 40 year span of competitions longer than most people for sure who've been in that sport. So along the way of all these years of competing, I was very analytical about you know what it is that constitutes a good exercise or a bad exercise. There has to be mechanical components. And whatever those mechanical components are, that could be deemed Good or bad, would naturally be consistent across the board. If incomplete range of motion is bad in one exercise, it'd be better than all of them, for example, and benchpress is one example of that, right? When you finish a bench press, your hands are far away from the center of your body. So if that's an incomplete range of motion anywhere else, why wouldn't it be there? So a lot of the things that I was realizing were very profound, and have names, technical names, and I would later discover them as I would go to cadaver dissections, and read University textbooks and, and then just sort of ponder sort of the correlation between the physics, the anatomy, the sociology, the brainwashing that has, you know, been happening through all these years that have led people to believe that certain things are just to be not questioned, like compound movements, and people will say, Oh, you need a foundation in the powerless to bodybuild? Well, there's just no logic in that, really, I mean, a ...

Adam kicks off the series with biomechanics expert, author, weight lifter, and personal trainer Bill DeSimone. Bill penned the book Congruent Exercise: How To Make Weight Training Easier On Your Joints. Bill is well known for his approach to weight lifting which focuses on correct biomechanics to build strength without undue collateral damage to connective tissue and the rest of the body.

In part 4 Adam & Bill discuss past & present trends in training, along with a quick chat about posture, mobility & feel in exercise.

Bill DeSimone Website

Optimalexercisenj.com

Bill DeSimone - Congruent Exercise

https://www.facebook.com/CongruentExercise

As always, your feedback and suggestions are always welcome.

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

We would love to hear from you with your questions, comments & show ideas…

Our email address is podcast@informfitness.com

74: REWIND / Bill DeSimone Part 4 Transcript

Arlene  0:01  
The Inform fitness podcast with Adam Zickerman is a presentation of inform fitness studios specializing in safe, efficient, personal high intensity strength training, in each episode Adam discusses the latest findings in the areas of exercise nutrition and recovery, the three pillars of his New York Times best selling book, The Power of 10. He aims to debunk the popular misconceptions and urban myths that are so prevalent in the fields of health and fitness. And with the opinions of leading experts and scientists, you'll hear scientific based up to the minute information on a variety of subjects. We cover the exercise protocols and techniques of Adoms 20 minute once a week workout, as well as sleep recovery, nutrition, the role of genetics in the response to exercise, and much more.

Adam  0:56  
Hello, everybody, greetings, Adam here. Welcome to the Inform fitness podcast rewind. It's our listen back to classic interviews with high intensity gurus, master trainers, scientists and authors. This is part four of our interview with author, personal trainer and biomechanics expert, Bill De Simone. Conversations with Bill are always enjoyable, always enlightening, because of his experience, being in the business for over 40 years, he really knows his stuff. There's absolutely no one better than discuss the past and present trends and training. But first, a quick chat about posture, mobility and feel in exercise.

Bill DeSimone  1:35  
Some people work at a desk, their postures fine. Maybe they just intuitively stretch during the day. Like maybe maybe the postural issue. No, I don't think we're postural issues. If you get them on the person's young, you might be able to correct them. You guys got a person, you know, 60 70, it may have settled into the actual joints, the joints actually may have changed shape.

Adam  1:54  
Yeah, we got people with kyphosis. So all the time, we were like, We're not gonna, we're not gonna. I mean, you know, you have these women that I find that a lot with tall women, right? They grow up. So taller than everyone else. And there is and they're shy. So they end up being kyphotic. Because they're shy to stand up to it. You can, I've never been able to, I mean, you can prevent further degeneration,

Bill DeSimone  2:16  
20 or 25. If you catch that, maybe you can train, they can train out of it. But if you get it when it's already locked in, that's all you can do is not do more damage. The way we train people takes a half hour twice a week, maybe that leaves plenty of time for this person to do mobility work or flexibility work. If they have a specific activity that they think they need the work in. If you're training for strength once or twice a week, that leaves a lot of time that you can do some of these mobility things if the person needs. Yeah, I think feel is very overrated. In our line of work. The guy can get you to feel something, but it's not a you can do a concentration curl, a tricep kickback, or, you know, Donkey Kicks with a cuff. And you'll feel something because you're not because you're making the muscle about to cramp, but that's not necessarily a positive. As far as activating the glutes, glutes go, if they don't feel on leg press, I would go to the abductor machine. If you put somebody on the abductor machine, and they feel the sides of the glutes burn, in that case, the feel matches what you're trying to do. If you have somebody doing these glute bridging exercises where their shoulders are on a chair and the hips are on the ground, and knees are bent, and they're kind of just driving their hips up. You feel that, but it's it's it's irrelevant, you know, you're feeling it, because you're trying to get the glutes to contract at the end of where they are away from their strongest point. You're not taxing the glutes, you're getting a feeling. But it's not really challenging the strength of the glutes. One thing that was better in the early 80s is because we had all these Nautilus fitness centers around with the the one right way to work out. Even though that didn't catch I noticed the trainers who came through that system, you had a common vocabulary that you could work off of. So at Sports Training Institute, which was around the time, we would get trainers from those types of Nautilus fitness centers. And it was like that was sort of like the default workout one set to failure, full range of motion on this machine. But if the client didn't like go into failure, or if the machine didn't agree with them, it would take us you know, we had the option of doing what we do now. Trainers today, people coming out of school today or even with multiple certifications. There's a definite to me. There's like a lack of it's like the anything goes School of Exercise, right? If I call it an exercise, it's an exercise. There's no common vocabulary. So a young trainer will come into the studio and see that I have a kettlebell he's Oh great. I'm gonna do that. No, you're not Oh, no, no, no, no, no, but kettlebells whole door open. That was for experimentation. That was for experimentation only and I was the guinea pig. Now, we do not do that with clients. There's too much of an anything goes mentality, like, you know, just because some physical labor you did makes you breathless and makes you sweat makes your muscles burn, and pumps you up, doesn't necessarily make it a good idea. And that I think is very common among newer trainers, the exercise industry has created this. They've created this structure that I don't think I kind of think is a house of cards. Like it appears to have a lot of substance to it. But if you can't apply it to most people who walk in your door, what good is. And that's kind of why I got away from NSCA type stuff and heavy industry stuff.

Adam  5:52  
And let me say but you ...

Adam kicks off the series with biomechanics expert, author, weight lifter, and personal trainer Bill DeSimone. Bill penned the book Congruent Exercise: How To Make Weight Training Easier On Your Joints. Bill is well known for his approach to weight lifting which focuses on correct biomechanics to build strength without undue collateral damage to connective tissue and the rest of the body. In part 3 of 4, Adam gets Bill’s opinion on the machines vs. free weights debate. Then Adam asks the question, just what is functional training today?

Bill DeSimone Website

Optimalexercisenj.com

Bill DeSimone - Congruent Exercise

https://www.facebook.com/CongruentExercise

As always, your feedback and suggestions are always welcome.

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

We would love to hear from you with your questions, comments & show ideas…

Our email address is podcast@informfitness.com

73: REWIND / Bill DeSimone Part 3 Transcript

Arlene  0:01  
The Inform fitness podcast with Adam Zickerman is a presentation of inform fitness studios specializing in safe, efficient, personal high intensity strength training, in each episode Adam discusses the latest findings in the areas of exercise nutrition and recovery, the three pillars of his New York Times best selling book, The Power of 10. He aims to debunk the popular misconceptions and urban myths that are so prevalent in the fields of health and fitness. And with the opinions of leading experts and scientists, you'll hear scientific based up to the minute information on a variety of subjects. We cover the exercise protocols and techniques of Adoms 20 minute once a week workout, as well as sleep recovery, nutrition, the role of genetics in the response to exercise, and much more.

Adam  0:55  
Hello, everyone, Adam here, welcome back to the inform fitness podcast rewind. It's our listen back to classic interviews with high intensity gurus, master trainers, authors and scientists. This is part three of four with author and weightlifter and personal trainer, Bill De Simone. In this episode, I thought I would get Bill's opinion on the old debate on whether machines or free weights are better. But before we got into that, I asked Bill, what exactly is functional training today? A lot of people feel and argue that machines are great, if you want to just do really high intensity, get really deep and go to failure. But if you want to really learn how to use your body and space, then then free weights and bodyweight movements need to be incorporated. And both are important, going to failure within the same machines in a safe manner that may be cammed properly. But that in of itself is not enough that a lot of people feel for full fitness or conditioning, if you will, you need to use free weights or bodyweight movements. So if you have an opinion about whether one is better than the other, they both serve different purposes. And they're both important. Or if you just use either one of them correctly. You're good.

Bill DeSimone  2:19  
Well, I mean, let's talk about the the idea that free weights are more functional than machines. I personally think it's what you do with your body that makes it functional or not. And by functional. That's it.

Adam  2:32  
Let's talk about that. Alright, so what? Alright, so let's, before we even go into the question I just asked, maybe we can talk about this idea of what because even people were throwing around the expression functional training nowadays. So CrossFit is apparently functional training. So what exactly was functional training? Well, see, I don't know what it has, what has it become?

Bill DeSimone  2:54  
I don't know, I don't know what they're talking about. Because frankly, if I gotta move a tire from point A to point B, I'm rolling it, I'm not flipping it.

Adam  3:03  
That'd be more functional wouldn't it.

Bill DeSimone  3:07  
If I have a child or a bag of groceries, I have to lift I'm not going to lift the kettlebell or a dumbbell awkwardly to prepare for that awkward lift. In other words, I would rather train train my muscles safely. And then if I have to do something awkward, hopefully I'm strong enough to get through it to extend it. My thought was like when I started in 1982, or so, 84 83, somewhere in the early 80s, I started to struggle. Most of us at the time were very influenced by the muscle magazines. It was either muscle magazines, or the Nautilus one set to failure type training. But the people we were training in the early 80s, especially in Manhattan, they weren't bodybuilders and they weren't. They weren't necessarily athletes. So to train, business people, and celebrities and actors, etc. Like you would train athletes seemed like a bad idea. Plus, you know, how many times that I hear, Oh, I don't want to get big. Or you know, I'm not going out for the Olympics. Okay, fine. If someone has a hunched over shoulder or whatever, now you're tailoring the training to what the person is in front of you right to what's relevant to their life. You know, if 20 inch arms didn't fascinate them while you're training them to get 20 inch arms, right? Maybe, maybe a trimmer waist was more their priority. So to my functional training and personal training, back in the 80s was synonymous somewhere through since the 80s functional training turned into this anti machine approach. And, you know, functional training for sport was a book written by a guy named Mike Boyle. His his main point in there is, and I'm paraphrasing, so if I get it wrong, don't blame. Don't blame him. But his point was as an athlete, you don't necessarily need to bench heavier squat, heavier deadlift, heavy, although might be helpful, but you do need the muscles that hold your joints together to be in better shape. So all of his exercises were designed around rotator cuff around the muscles around the spine and muscles around the hips, muscles around the ankles. So in his eye, it was functional for sport, he was training people doing exercises, so that it would hold their posture together. So that that wouldn't cause a problem on the field. You know, that material was pretty good went a little overboard, I think in some ways, but generally is pretty good. But then it got kind of bastardized as it got caught into the commercial fitness industry. And it just became an excuse for sequencing like a lunge with a curl with a row with a push up to another lunge to a squat. It just became sort of a random collection of movements justified as being functional, functional, for what, right at least Boyle said it was functional for sport. His point was to cut injuries down in sport, where's the function and stringing together? Again, a curl to a press to a push up to a squat back to the curl like one rep of each. Those ar...

Adam kicks off the series with biomechanics expert, author, weight lifter, and personal trainer Bill DeSimone. Bill penned the book Congruent Exercise: How To Make Weight Training Easier On Your Joints. Bill is well known for his approach to weight lifting which focuses on correct biomechanics to build strength without undue collateral damage to connective tissue and the rest of the body. In part 2 of 4, Bill talks about the importance of always using a safe limited range of motion.

Bill DeSimone Website

Optimalexercisenj.com

Bill DeSimone - Congruent Exercise

https://www.facebook.com/CongruentExercise

As always, your feedback and suggestions are always welcome.

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

We would love to hear from you with your questions, comments & show ideas…

Our email address is podcast@informfitness.com

72: REWIND / Bill DeSimone Part 2 Transcript

Arlene  0:01  
The Inform fitness podcast with Adam Zickerman is a presentation of inform fitness studios specializing in safe, efficient, personal high intensity strength training, in each episode Adam discusses the latest findings in the areas of exercise nutrition and recovery, the three pillars of his New York Times best selling book, The Power of 10. He aims to debunk the popular misconceptions and urban myths that are so prevalent in the fields of health and fitness. And with the opinions of leading experts and scientists, you'll hear scientific based up to the minute information on a variety of subjects. We cover the exercise protocols and techniques of Adoms 20 minute once a week workout, as well as sleep recovery, nutrition, the role of genetics in the response to exercise, and much more.

Adam  0:56  
Greetings again, Adam here. Welcome to the inform fitness podcast rewind, our listen back to classic interviews with high intensity gurus, scientists, and authors. This is part two of four with author and personal trainer, and biomechanics expert Bill De Simone. Bill is certainly known for a sensible biomechanics approach to exercise and training, and that it should always be joint friendly. Bill and I are going to be talking about the importance of always using a safe and limited range of motion. Bill and I both agree that everyday life tests us and can in some cases, certainly push and extend our safe limits of range of motion, especially in sports. So later in the episode, we will be talking about should you be working out to extreme ranges of motion if your life or your sport asked for

Bill DeSimone  1:43  
it. I'm saying limit range of motion because that might be the verbiage that we understand and maybe listeners would understand, it's really a lot more complicated than just saying use this range of motion. So for instance, in a low back exercise, a stiff legged deadlift, when I used to misinterpret that by using a full range of motion, I'd be standing on a bench with a barbell, and the barbell would be at shoe level, my knees would be locked, my lower back would be rounded, my shoulders would be up by my ears as I'm trying to get the bar off the ground. And so yes, I was using a full range of motion.

Adam  2:20  
And I go to a chiropractor just listening to that. Exactly,

Bill DeSimone  2:23  
yeah, but you still see it all the time. You see it all the time when people are using kettlebells. You see that exact posture, right? The kettlebells between their legs and knees are locked, the low back is rounded. And then now they're doing a speed lead, at least I was doing I'm slow. They're doing speed deadlifts. So if I was going to use it, if I was going to do an exercise like that, it would be a extreme range of motion, I would be looking use a correct range of motion. So for instance, I wouldn't lock the knees. And I would only lower the person's torso so that they could keep the curve in the lower back, which might require a rep or two to see where that is. But once you see where that is, that's what I would limit them to. So for instance, the chest press machine I have in the studio, so nitro and

Adam  3:05  
Nautilus, nitro

Bill DeSimone  3:05  
Nautilus Nitro, the seat doesn't adjust enough for my preference. So the bed hurt the person's elbows come too far back. So first is to get the first rep off the ground, the person's elbows have to come way by way behind the plane of their back. So what So what I'll do is like, you know, I'll help the person out of the first repetition help out of the bottom, and then I'll have you the my hand or the clipboard where I want their elbow to stop. So as soon as I touch my hand on my elbow, they begin the other way. So that's another thing we tend to do is we tend to think of everything in terms of the big superficial muscles, right? 

Because those are the ones that rarely get hurt, right

It's those are the ones that don't get hurt. It's it's the joint set. That was one thing of all the stuff I read whether it was CSCS, or Darden stuff or Jones's stuff. There was always a little murkiness between what was the joint and what was the muscle, and then that stuff was always written from the point of view of the muscle, right? It

Adam  3:59  
was a joint capsule. For those that don't know what a joint capsule is a shoulder capsule,

Bill DeSimone  4:04  
it's part of the structure of what holds your shoulder together. If the old Nautilus machines, you know, 1980 vintage, that bragged about getting such an extreme range of motion. Some of them it really took your shoulder to the limit of where it could go to start the exercise. And we were encouraged to go that far. But the real problem is unnecessarily adding to life's wear and tear on your joints. So it's not just what we do in the gym that accounts for somebody who plays tennis or somebody has a desk job or a manual labor job and it constantly say, you know, a plumber or some other manual labor guy has to go over his head with his arms a lot that wear and tear on his shoulder counts. And just because they walk into your gym, and yes, my health history of any orthopedic problems, I say no. Yes, I'm on the verge of an orthopedic problem that I don't know about. And I've worn this joint out because of work. But no, I have no problems at the moment. You know, my thing is, my the exercise I'm prescribing isn't going to make that worse.

Adam  5:08  
Well, you don't want it to make it worse. And well, and that's why you're limiting range of motion. That's why you're matching the strength curve of the muscle with resistance curve of the tool you're using, whether you're free weight or a machine where the cam

Bill DeSimone  5:21  
right there was supposed to be doing this for the benefits of exerc...

Adam kicks off the series with biomechanics expert, author, weight lifter, and personal trainer Bill DeSimone. Bill penned the book Congruent Exercise: How To Make Weight Training Easier On Your Joints. Bill is well known for his approach to weight lifting which focuses on correct biomechanics to build strength without undue collateral damage to connective tissue and the rest of the body.
In part 1 of 4, Bill explains all about being “Joint Friendly”.

Bill DeSimone Website

Optimalexercisenj.com

Bill DeSimone - Congruent Exercise

https://www.facebook.com/CongruentExercise

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

We would love to hear from you with your questions, comments & show ideas…

Our email address is podcast@informfitness.com

71: REWIND / Bill DeSimone Part 1 Transcript

Arlene  0:01  
The inform fitness podcast with Adam Zickerman is a presentation of inform fitness studios specializing in safe, efficient, personal high intensity strength training, and each episode Adam discusses the latest findings in the areas of exercise nutrition and recovery, the three pillars of his New York Times best selling book, The Power of 10. He aims to debunk the popular misconceptions and urban myths that are so prevalent in the fields of health and fitness. And with the opinions of leading experts and scientists, you'll hear scientific based up to the minute information on a variety of subjects. We cover the exercise protocols and techniques of Adoms 20 minute once a week workout, as well as sleep recovery, nutrition, the role of genetics in the response to exercise, and much more.

Adam  0:56  
Greetings everyone, Adam here. Welcome to our first Inform Fitness Podcast Rewind, it's a listen back to the classic interviews that we've had with high intensity gurus, scientists, and master trainers. Names like Martin Gibala, Doug Brignole, Simon Shawcross, Ryan Hall, Dr. Doug McGuff. And of course, Gary Taubes. This is part one of four with author, personal trainer and biomechanics expert, Bill De Simone. In 2012. Bill penned the book congruent exercise, how to make weight training easier on your joints. Bill is well known for his approach to weightlifting which focuses on correct biomechanics to build strength without undue collateral damage to the connective tissue and the rest of the body. So here's part one, where Bill will explain all about being joint friendly.

Let's explain first and foremost, you wrote something called moment arm exercise. Yeah, so the name itself shows you how technical it probably is inside. Right. So moment am is a very technical term, very specific term in physics, but then you now you're calling a joint friendly exercise. And you will recall that also congruent exercise at 1.0, all synonymous with each other. So please explain what is joint friendly, exercise or fitness 

Bill DeSimone  2:14  
Its based more on anatomy and biomechanics than sports performance. Unlike, you know, a lot of the fitness fads that the attitude and the verbiage comes out of say, you know, football practice or a competitive sport, what I'm doing is I'm filtering all my exercise instruction through the anatomy and biomechanics books, to try to avoid the vulnerable, putting the joints in vulnerable positions. And that's so complicated, which is why I struggled so much to make it clear. So I started with moment arm exercise. And then I wrote congruent exercise, which was a little broader. But obviously, the title still requires some explanation. Now, as it happened, in my personal training in the studio, I would use all this stuff, but I wouldn't explain it because I was only dealing with clients, I wasn't dealing with peers. Since it's a private studio, not a big gym, I don't have to explain the differences between what I'm doing and what somebody else is doing. But in effect, I do. I've been doing this every day for 15 years

Adam  3:13  
You know, I have to say, when you say that, that you didn't explain to clients, I actually use this information as a selling point, I actually explain to my clients, why we're doing it this way, as opposed to the conventional way, because this is joint friendly. I don't get too technical, necessarily, but I let them know there is a difference of why we're doing it this way versus the conventional way. So they understand that we actually are cut above everybody else and how we apply exercise so they don't feel you know, they feel very secure in the fact that they're doing what they're supposed to be doing but

Bill DeSimone  3:47  
but you know, what I do is Oh, is any any signage, I have business card, website, Facebook presence, all lays out joint friendly and defines it and kind of explains itself, I would say most of the clients I have aren't coming from being heavily engaged in another form of fitness. There are people who started and drop out of programs or, you know, they joined a health club in January in a drop out. It's not like I'm getting somebody who is like really intensely into CrossFit or intensely into

Zumba or bodybuilding. And now they're banged up, and now they need to do something different. The joint friendly phrasing is what connects me with people that need that. I just find they don't need to. They don't need a technical explanation as to why we're not over stretching the joint capsule in the shoulder.

Adam  4:37  
Of course

Bill DeSimone  4:37  
why we're not getting that extra range of motion on the benchpress because because again, there's nobody they haven't seen anybody doing otherwise. So I don't have to explain it this one.

Adam  4:48  
Yeah, but they might have had experience doing it themselves. It just take an overhead press for example. Having your arms externally rotated and abducted versus having him in front of you. Yeah, there's an easy explanation right to a client

Why we won't do one versus the other.

Bill DeSimone  5:02  
But I have to say, I do not get people who even know what behind the neck presses now in Manhattan was a little different, you know, I guess more dense.

Adam  5:09  
So so for this conversation, let's assume some people know what an overhead press Okay, they they understand in a way what the conventional is, but we can kind of get into it what is conventional, what's not conventional? So as join friendly, so how was it join friendly? What are you actually doing to make it joint friendly?

Bill DeSimone  5:23  
Well, the short answer is I use a lot less range of motion than we got accustomed to, when we used to use an extreme range of motion. You know, if bodybuilders in the 60s were doing pumping motions, and then you want to expand that range of motion, for good reason. And then that gets bastardized. And now we take more of a range of...

President Kennedy continued to address the issue of physical education, and although the PCYF did not have the authority to impose a national program, it developed and promoted a curriculum to improve fitness. Two hundred thousand copies were distributed in a sweeping drive to achieve widespread participation in the program for the 1961–1962 school year. The program produced a measurable improvement in fitness nationwide as well as a shift in public attitudes and wider participation. 

Today, however, Fitness classes are disappearing from the nation's public schools at an alarming rate, vanquished by ever-tightening budgets and time constraints. Only about half of students in grades K-12 have physical education classes every day, and even less for high school students. All at a time when there is a growing body of evidence showing exercise to be fertilizer for the brain. Exercise fosters brain development and growth, and physical activity prepares children to learn.

 If you are a parent with young children you must listen to our most recent episode, “Bad Education” with Robert Francis.  Robert explains how important exercise is for our children and details the fascinating, yet sobering history of the Physical Education system in American schools; from its roots, its original mission, how we diverged and what, as parents, we can do about it.

As always, your feedback and suggestions are always welcome.

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

We would love to hear from you with your questions, comments & show ideas…

Our email address is podcast@informfitness.com

Inform_R FRANCIS Ep 70 Transcript

SUMMARY KEYWORDS

physical education, exercise, sports, people, fitness, school, called, problems, education, athletics, early, teaching, educators, kids, gymnastics, plato, naperville, games, obesity, recreation

Arlene  00:01

The Inform fitness podcast with Adam Zickerman is a presentation of Inform fitness studios, a small family of personal training facilities specializing in safe, efficient high intensity strength training. On our BI monthly podcast, Adam discusses the latest findings in the area of exercise nutrition and recovery with leading experts and scientists, we aim to debunk the popular misconceptions and urban myths that are so prevalent in the fields of health and fitness. And to replace those sacred cows with scientific based up to the minute information on a variety of subjects will cover exercise protocols and techniques, nutrition, sleep, recovery, the role of genetics in the response to exercise, and much more. For this episode, Adam welcomes back Robert Francis, exercise historian and instructor at informed fitness. If you're a parent with young children, you must listen to bad education. Robert explains how important exercise is for our children and details the fascinating yet sobering history of the physical education system in American schools, from its roots, its original mission, how we diverged. And what as parents can we do about for the first time in American history, there is likely to be a generation dental are going to have a shorter lifespan than their pounds.

Adam  01:38

Well, I am so happy to bring back Robert Francis, once again, my mentor, so for so many years, who now have the honor of working with him for fitness. He has a fount of information, when I asked him about all the subjects that we should talk about, one subject that he likes to talk about, and he's well versed on is something that you don't normally hear me talking about, because I don't really know that much about it at all. Although Robert says I do no more than I think about it. So we're going to find out. And that is the subject of your original intent of our physical education system in the United States. You know, gym class and school, and how it compares to the actual present reality is how Robert likes to put it. So, Robert, I guess we'll start with this question. Why do you think this is an important subject for this podcast? Because you know, we normally talk about, you know, exercise fitness nutrition. So here, we're talking about the physical education system, the United States. So why do you think this is an important subject?

Robert  02:48

Well, we train hundreds of people a day in our studios. And I can see and you can see that people ask questions that they really ought to know the answers to people come in with problems that when we talk, we talk about how preventable so many of these problems are. And it's very clear that people have had an inadequate education for 12 years in the public school and kindergarten, on how to maintain their physical bodies. And in my view, a lot of what comes into our doors are not people wanting to optimize an already well moving body, but they're reconstructing a body that is falling apart from maladies and from conditions that are completely preventable, and that they ought to have been adequately educated in order to prevent they're coming in with problems that have to be dealt with. First, sometimes their injuries very often, it's obesity, and diabetes, there's a lot of makeup work that has to be done before we can put them on a course of really robust physical health. Well, you're

Adam  04:13

right. I mean, are you? Are you including a lot of orthopedic issues as well? Yes, sometimes? Yeah. But it's not just orthopedic issues. You're saying things like, you know, metabolic syndrome type stuff, you know, just obesity, high blood pressure, just just bad health,

Robert  04:27

and a lot of the problems that those things bring on mental distress, anxiety, depression, and all the rest of these things that had they been maintaining had they've been taught, according to original intent for physical education, the so

Adam  04:45

you're saying the original intent of our physical education system, you'll have to tell us when that started, actually, is that the 40s? Is that the 30s but the original intent whenever that was in our physical education system, United States, it was a good intent. They had good intentions and they did it well.

Robert  05:00

Well, physical education has been something that's always been in flux in this country. And it says some of it has to do with customs. And some of it has to do with cultural changes. But the original intent was so intelligent that it would apply today and top physical educators today are trying to get back to t...

Robert Francis—exercise historian, spinal rehabilitation specialist, machine designer and master exercise instructor--has been working in the field of exercise since 1981.  A milestone of my career was when, eighteen years after I met him, Robert agreed to be an instructor at InForm Fitness, the company I founded due to his influence.  

And now, Robert, a fount of information, joins me for the first of a series of podcast episodes where I pick his brain on a variety of interesting topics. Our first episode, Touching on a Sore(ness) Subject, we delve into the misunderstood and controversial topic of muscle soreness. 

• Is soreness necessary for strength gains? And if so, do you need constant variation and routine changes to consistently get sore and see progress? 
• What is, ‘The motor learning mirage’
• What causes muscle soreness?
• Why some muscle groups get sore and others don’t.
• How sore is sore enough--Macro trauma vs. micro trauma.

We digress into a discussion on the knee extension machine and if going to full extension is safe? And we touch on why, in many cases, there is no substitute for a well-designed machine.
While it’s understood that muscle soreness is, generally, a good thing, we wrap up this episode discussing ways you can mitigate muscle soreness such as getting good sleep, staying hydrated, taking contrast baths, and eating well.

We would love to hear from you with your questions, comments & show ideas…

Our email address is podcast@informfitness.com
As always, your feedback and suggestions are always welcome.

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

Inform_R FRANCIS Ep 69 Transcript

SUMMARY KEYWORDS

sore, exercise, muscles, muscle soreness, soreness, people, machine, extension, robert, stimulus, workout, nautilus, knee, weight, degree, lowering, enigmas, contraction, resistance, negative

Arlene  00:01

The Inform fitness podcast with Adam Zickerman and co host Mike Rogers is a presentation of informed fitness studios, a small family of personal training facilities specializing in safe, efficient high intensity strength training. On our BI monthly podcast, Adam and Mike discuss the latest findings in the areas of exercise nutrition and recovery with leading experts and scientists, we aim to debunk the popular misconceptions in the urban myths that are so prevalent in the fields of health and fitness, and to replace those sacred cows with scientific base. up to the minute information on a variety of subjects will cover exercise protocols and techniques, nutrition, sleep recovery, the role of genetics in the response to exercise, and much more. For this episode, Adam welcomes his mentor, Robert Francis, exercise historian, spinal rehabilitation specialist, machine designer, Master exercise instructor, and instructor at informed fitness. On the first of a series of episodes, Adam and Robert will delve into the misunderstood and controversial topic of muscle soreness.

Robert  01:22

I can remember a day in the 11th grade when I couldn't walk up the stairs in school. And I got in a lot of trouble because I missed a couple of classes. I'd never had soreness like that again.

Adam  01:36

Hello, everybody. Welcome back. This is a very special episode for me. Because I'm here with Robert Francis. Robert Francis and I go back over 20 years. He's one of the reasons one of the main reasons one of maybe five people I can probably say that got me into this business, I wouldn't be where I am right now, if it wasn't for Robert and a handful of other people. Ken Hutchins, Ken leissner, Rob Cirino, Robert Francis, Arthur Jones, of course, truth be told, I wouldn't have met Robert Francis, if it wasn't for big drew Israel. So Robert now works with inform fitness. So to have my mentor working with me, is really special. It's one of the most special aspects of my career, to be honest with you being able to work side by side with this guy in my Port Washington location. He is a font of information. He has been at this business. He has been doing this as an exercise instructor since 1981. And just to give you an idea, I've been doing this for 23 years, and I started in 97. All right, he's a real pro. He knows everything about the iron game weight training, he is he has special interest in bodybuilding, the strongman competitions of old, all the Scottish games and all those crazy strongman competitions. You know, it's about the original dumbbells and all the pioneers in 1800s, about this. He just is a true true historian when it comes to exercise. And he's probably trained 1000s and 1000s of people. Of course, he's certified as an instructor. He has a degree in Exercise Science. He's also certified as a medical testing and rehabilitation technician. And that's a special designation because those medics testing machines are really special, and very technical. And you have to know what you're doing. He's using a rehab setting for a long time as well. So today, we're going to talk about, I mean, first of all, I can talk to him about a million subjects, and we're going to do a whole series of videos with him. I don't know why haven't done this before. But today's topic is going to be on muscle soreness. muscle soreness is a bit of an enigma. We all have our impressions of it. And there's a lot of misunderstanding about muscle soreness. So we're gonna get into that for the next 20 minutes or so. Maybe half an hour, I might run a little bit over. He's a little long winded, so forgive him. But he's so so informative. So gonna give him a little. He's my mentor. So I got to give him a little little leeway. So welcome, Robert Francis. Hi.

Robert  04:22

Well, thank you, Adam. That is very, very generous of you. I have got to do more of these. In fact, I'd like to listen to you a lot longer.

Adam  04:32

Especially when I compliment you like, Oh, that was better. It ends though.

Robert  04:36

That was a very, very short nap. So now I gotta earn my money. No more

Adam  04:39

asked kissing. So muscle soreness, Robert, we're gonna get deep into that. But before we go into exactly what exercise induced muscle soreness is, you've been at this a long time as I just mentioned, so why don't you share your experiences since 1981 on muscle soreness

Robert  05:00

I have a fairly long and very intimate relationship with muscle soreness. And I can remember the day after the first workout I took my coach who gave me my workout program asked me about, are you sore? And I remember saying, No, I didn't seem to feel sore, maybe I didn't know what I was looking for. But I told him, No, I wasn't sore, and he had a look on his face like, well, you're gonna have to get better at this, we're gonna, we'r...

We discuss the three most challenging aspects of virtual training:

1. Technology issues – is the fear of using technology for the not-so-tech-savvy warranted?
2. Equipment issues – Is a workout with no equipment possible, particularly if you have orthopedic issues that limit mobility?
3. Intensity- is it possible to workout hard enough with limited or no equipment?

We also cover the type of routines that can meet the challenges and with links to several videos.  It is important to understand that without access to well-designed machines that solve many safety and efficiency issues, it becomes super important to work with a trainer that knows how to properly use conventional, free-weights and exercise bands.  We discuss some simple and subtle changes to commonly used movements that are more protective of your joints.

Here's a glimpse of Virtual Training w/ Shayla...  https://www.youtube.com/watch?v=yAohKOwsAdA&feature=youtu.be

As always, your feedback and suggestions are always welcome.

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

We would love to hear from you with your questions, comments & show ideas…

Our email address is podcast@informfitness.com

Inform_McGrady Ep 68 Transcript

SUMMARY KEYWORDS

workouts, shayla, equipment, people, virtual, exercise, wall, fitness, great, virtually, lateral raise, clients, stand, training, podcast, trainers, gym, intensity, distancing, challenges

Arlene  00:01

The Inform Fitness podcast with Adam Zickerman and co host Mike Rogers is a presentation of informed fitness studios, a small family of personal training facilities specializing in safe, efficient high intensity strength training. On our BI monthly podcast, Adam and Mike discuss the latest findings in the areas of exercise nutrition and recovery with leading experts and scientists, we aim to debunk the popular misconceptions in the urban myths that are so prevalent in the fields of health and fitness, and to replace those sacred cows with scientific base. up to the minute information on a variety of subjects will cover exercise protocols and techniques, nutrition, sleep recovery, the role of genetics in the response to exercise, and much more.  In this episode, Adam welcomes Shayla McGrady GM and personal trainer at Inform Fitness. Shayla has been training people virtually long before the COVID 19 pandemic made it popular they'll discuss the three most challenging aspects of virtual training, technology, equipment and intensity.

Shayla  01:18

We understand that everyone is different. So what will be intense for one person may not be for another we know how to adjust that accordingly. That is what is important about us and how we work with our time.

Adam  01:33

Hello, everybody. Welcome back to the Inform fitness podcast. This is Adam Zickerman I'm here today with a special friend and guest Shayla McGrady Shayla has been a trainer in foreign fitness now for five years. And she runs the Port Washington location on Long Island. She's fantastic. Great personality one of the most authentic people I know. Welcome to the show Shayla.

Shayla  01:57

Hi, Adam, thank you so much for having me.

Adam  01:59

Let me just read off your credentials here. Shayla has earned her master's in Human Service Administration and her bachelor's degree in psychology from SUNY Buffalo up in upstate New York. She is a certified personal trainer by the National Academy of Sports Medicine. And she has the of course the power of 10 certification from me. Shayla jumped from another career right into personal training. She took the plunge joining in foreign fitness five years ago. She resigned from a full time career as a what what was your What were you doing?

Shayla  02:33

I was the Director of Residence Life at SUNY Downstate.

Adam  02:38

That's certainly downstate and is now enjoying her position as general manager in poor Washington Long Island. Shayla truly, truly understands the pressure society places on men and women when it comes to body image. And she once upon a time for to keep up with those demands. She now places an even greater emphasis on the importance of health lifestyle, both for herself and all that she meets. Like I said before, she's probably one of the most authentic people I know. So what you see is what you get with Shayla. And we're going to talk about something that's kind of relevant today. Given the COVID 19 pandemic and shutdowns and how it's changed the fitness world turned it pretty much upside down on its head. And we've been doing these virtual workouts and it's been for me it's been about eight weeks give or take but for Shayla and reason I wanted her on the show to talk about this, because she's been doing a lot longer than that she's been, you can say she's one of the pioneers in this virtual workout stuff. And training people virtually. So it's great to get her insights on this stuff. We're going to be talking about the challenges of virtual workouts are you going to get same workout as you would get using machines? Alright, Shayla virtual training, it's been a journey, you know, it's been a real learning experience for me, training people virtually. And I like it. I don't like it, to be honest with you. There are challenges, right? There are lots of challenges. Let's talk about those challenges. First of all, I don't wanna I don't wanna make it sound like I'm already kind of Debbie downer, right? Just put, I just said like, I actually love it in the sense that it enables us to do we have a lot of flexibility with this, and you are getting good workouts, but there are challenges, particularly with people that don't have any equipment. So that's one of the things so when we try to convert our clients to, to working out virtually when the shutdowns occurred, people very skeptical because he said, I don't have any equipment. And the other thing is I want to talk about specifically, are older people that don't have equipment, so they have their own set of challenges. Number one, being older having the arthritis and all the irises and not having equipment. So let's talk about how do you meet those challenges and how can you assure somebody that it's okay.

Shayla  04:55

Well, you're absolutely correct. Those are The challenges a lot of people face old and young, I wouldn't even say it is specific only to the elderly. But my way of encouraging clients who are skeptical, or who are nervous about how this works, and it will work well is by explaining it to them. So first equipment, right, all that they need is a telephone, a cell phone, an iPad or computer, they...

When you have chronic inflammation, your body's inflammatory response can eventually start damaging healthy cells, tissues, and organs. Over time, this can lead to DNA damage, tissue death, internal scarring and the development of several diseases, including, heart disease cancer.

Tammy eloquently explains:

• What is thermography and how it works?
• What is a thermography session like?
• Who should get thermography?
• Is thermography a substitute for mammography?
• What is neoangiogenesis?
• Who analyzes the thermography imagery?
• Is thermography safe and how often should one get a scan?
• Breast ‘hot spots’ and the surprising causes. 

As always, your feedback and suggestions are always welcome.

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

We would love to hear from you with your questions, comments & show ideas…

Our email address is podcast@informfitness.com

Inform_Kohlschmidt Ep 67 Transcript

SUMMARY KEYWORDS

thermography, body, test, inflammation, breast, disease, people, cancer, mammography, women, tammy, stagnation, health, bra, radiation, infection, doctor, demography, mammogram, adam

Arlene  00:01

The Inform Fitness podcast with Adam Zickerman and co host Mike Rogers is a presentation of Inform Fitness studios, a small family of personal training facilities specializing in safe, efficient high intensity strength training. On our BI monthly podcast, Adam and Mike discuss the latest findings in the areas of exercise nutrition and recovery with leading experts and scientists, we aim to debunk the popular misconceptions in the urban myths that are so prevalent in the fields of health and fitness, and to replace those sacred cows with scientific base. up to the minute information on a variety of subjects will cover exercise protocols and techniques, nutrition, sleep recovery, the role of genetics in the response to exercise, and much more. On this episode, Adam welcomes Tammy Kohlschmidt, who explains how the use of thermography detects early inflammation throughout the body for seeing health problems years before symptoms may manifest.

Tammy  01:13

Here's what people really need to understand about thermography. It allows you to see what you cannot yet feel. It's the start of early disease detection, which will let you be preventative.

Adam  01:28

Hello, everybody. Welcome back to the show. Today is going to be a very interesting topic. Something I don't know very much about. It's called thermography. And today I have with us, Tammy Kohlschmidt. Hello, Tammy. 

Tammy  01:40

Hi Adam. Thank you for having me.

Adam  01:43

Thank you. Welcome. Welcome. I just got to read a little bit about Tammy's CV if you will. Tammy is a well rounded practitioner and multiple healing disciplines. She's a Certified Clinical demographer, which is what we're going to be talking about today. She's also a licensed dental hygienist. She's a Certified BodyTalk Practitioner, which we'll delve into on another podcast if you come back if you want to come back. Tami believes that health and well being are a reflection of many different things including energy, spiritual healing, nutrition, anti inflammatory, staying anti inflamed. Tammy is a founding member of the American Academy of oral systemic health. She is a past member of dentistry for diabetics and centers of Dental Medicine. She's a current member of demography unlimited, and the American Academy of anti aging medicine. She is also co host of the national radio show on sustainable dentistry. She teaches and lectures on thermography and has been interviewed on the oral health summit with Jonathan Landsman. She is currently co hosting the show sustainable dentistry a better way with Dr. Reed Winnick, another friend of mine client, who is her colleague and business on the Manhattan cable channel. 57. So, Tammy, yes. tomography. Yes. What the hell is thermography? Well,

Tammy  03:05

before I open into that, I do want to give just some acknowledgement to you, Adam, because your ingenuity and what you do has been a godsend into my life. So thank you for that. You definitely disrupted the way that I see exercise and working out. So thank you. Kudos to you.

Adam  03:24

Thank you. Yeah. And I did not pay her to say that.

Tammy  03:27

No, no. And also, I do want to acknowledge your listeners, because if they're following you, then I have a feeling that they're also disruptors to anything mainstream. So

Adam  03:38

is tomography a disrupter? Is that your total

Tammy  03:41

Disrupt? Yes. So you asked what is demography? It's called Digital infrared thermal imaging, and it measures your body's temperature using an infrared camera. The reason this is important, is because we can screen for inflammation. And there's no other test out there that can really do that with a visual. Number one, your body temperature doesn't lie. It tells us everything we need to know. There's no pain, there's no radiation, there's no body contact, and it was approved for use in 1982 by the FDA. So it's not new. However, it's just not well known. And it's not used by mainstream medicine, mainly because it's not taught in universities.

Adam  04:30

So when you say it was approved by the FDA approved for walk for use in

Tammy  04:35

health screening, and in cancer detection for the breasts,

Adam  04:39

okay, and does it how exactly? Well,

Tammy  04:43

so Well, let me just kind of walk you through what an appointment would be like so that we get an idea of how it does. The patient comes in, it's a temperature controlled room at about 68 degrees, because the body has to acclimate to that cool temperature. So that Your true inflammation comes out. And not just all of your body heat, let's say from walking to the appointment, climbing stairs, things like that. So as the body acclimates to the temperature, you're actually in a gown. You're not wearing clothing, because we are

Adam  05:16

you say the room is 60 degrees 68. So you're freezing your ass. Oh,

Tammy  05:20

you're cold. Yeah. But we don't cool for too long. It's like a 10 minute cooldown. And then it's a dark room. So for those of you who are modest, it's cool. It's a very dark room. You take off your gown, and then we do images. It's like getting your picture taken. But again, there's no body contact. There's no pain, no ...

This is a lively and encouraging episode as Adam and Mike discuss how they determine the ‘correct’ dosage of exercise.  This discussion also provides new insights on the interactions between exercise, nutrition, and our immunity.  As always, your feedback and suggestions are always welcome. 

Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

We would love to hear from you with your questions, comments & show ideas…

Our email address is podcast@informfitness.com

66 Inform_Corona 2_April 27 Transcript

Arlene [00:00:01] The Inform Fitness Podcast with Adam Zickerman man and co-host Mike Rogers is a presentation of Inform Fitness Studios, a small family of personal training facilites specializing in safe, efficient, high intensity strength training. On our bi monthly podcast, Adam and Mike discussed the latest findings in the areas of exercise, nutrition and recovery with leading experts and scientists. We aim to debunk the popular misconceptions and the urban myths that are so prevalent in the fields of health and fitness and to replace those sacred cows with scientific based up to the minute information on a variety of subjects. We'll cover exercise protocols and techniques. Nutrition, sleep, recovery. The role of genetics in the response to exercise and much more. On this episode, Adam and Mike discuss today's science specifically in the relatively new field of exercise immunology and whether it supports the idea of remaining active and exercising even as the incidence of new virus cases continue to grow. 

Adam [00:01:17] We've been saying it all along about exercise and how it can affect our immune system and stuff like that. Too much, too little, kind of like Goldilocks and the three Bears, we gotta find what's just right. That's what the research has shown. There is this sweet spot and I have to kind of find a balance each individual. 

Adam [00:01:33] Hello, everybody. Mike and I are back for another episode of this Covid 19 podcast. It's been about two weeks since we recorded that first one and it seems like two years, quite honestly, so much has happened in that time.

Mike [00:01:44] You know, Adam, remember, we weren't. It was a little debate over whether we were going to stay open a little bit in the beginning because we're not actually classified as a gym. And I could be wrong about this. But I heard anecdotally that the first phase of the roll back to normalcy, I think gyms are included with that. I think that they see that it's very, very important for people to be getting their body moving. It's for their for their overall health. But I've talked to all the clients all week, and they are finding incredible value in what we're figuring out how to do with them in this setting. But a lot of them, they can't wait to get back on some of the machines, people say they want those machines back, you know, and that's just the way it is. 

Adam [00:02:32] And I do I spend a lot of time doing spine exercise with our client, with the neck extension machines, our lower back machines. These are tools that it's very, very hard to replicate, especially when you're not with somebody to tell somebody over the phone, over the Internet, how to do an esoteric and somewhat riskier type of exercise, such as the neck or the lower back, it becomes problematic. We're missing that. I mean, the whole reason I started Inform Fitness in the first place is because I thought we'd be able to apply exercise a lot better than the conventional ways. You know, everything we're doing over there over the Internet are conventional ways of exercise, using conventional tools. And used properly you can have a very good workout, but that wasn't enough for me in the long run. For me, I wanted to just do something that that you can't get anywhere else. But that's another topic. I am finding that, Mike, that, you know, this is this is a good even better than good. It's a very good stimulus for exercise. But like you said, they're they're missing some of the cool stuff that we have, which kind of brings us to the topic about why are we imploring that our clients continue their exercise program? Well, you know, when I started the business back in '97, very soon thereafter, I wrote a book called The E Myth. I don't know how many people remember that. It was a very popular book, major, major best seller by Gerber. When I read that, I realized that what we sell is not necessarily exercise. I mean, that's our product. The E Myth made me ask this question. If you'd asked me before I read the E myth, what we sell as Inform Fitness. I would say exercise, personal training, exercise. That's our product. What we really actually sell is freedom, freedom from injury, freedom from too much time spent exercising. And that also includes freedom from illness as a result of overtraining or not training enough. That's what we're going to talk about today. Exercise and its effect on our immunity. I couldn't think of a more salient conversation about immunity during this time of the Covid 19 pandemic. Not to say that we're giving medical advice for sure. But it is an interesting subject to find out what we know now about exercise and its effect on our immunity. To be fair, let me start by saying it's not conclusive. There's a lot of evidence pointing towards the benefits of certain amounts of exercise. But it's certainly not conclusive. There are a lot of confounders and a lot more research that has to be done. Speaking of research, immunology has been really catching up the last 10, 20 years. Immunology and and how it relates to exercise is a relatively new field and we're learning a lot on a regular basis. Why I think it's so salient right now is because now that people are basically home, not able to go to the gym, not able to do even go to a park. At this point, a lot of places, even parks are being closed, although recently I heard we're recording this podcast today on the 20th of April. And I'm hearing now that certain states, certain areas are actually opening up parks. However, most parks are still closed and people are either doing one or two things as a result of just being home or not working. They're either not working at all eating like crazy, going back to the comfort foods. Then you have those types that are just like bored as can be and they're just exercising, exercising, exercising, even if it's right in their house. Jumping jacks, going crazy treadmills, w...

Check out these Alternate Home Workout videos on our YouTube channel...
Robert     https://www.youtube.com/watch?v=GhAeciCU3Oc
Shayla     https://www.youtube.com/watch?v=rDKIZNRvoLY&t=142s
Mike        https://www.youtube.com/watch?v=uaT93vw8EgY

Power of 10: The Once-A-Week Slow Motion Fitness Revolution:  http://bit.ly/ThePowerofTen
For a FREE 20-Minute strength training full-body workout & to find a location nearest you:

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65 Inform_Corona 1_April 6 Transcript

Arlene [00:00:01] The Inform Fitness Podcast with Adam Zickerman and co-host Mike Rogers is a presentation of Inform Fitness Studios, a small family, of personal training facilities specializing in safe, efficient, high intensity strength training. On our bi monthly podcast, Adam and Mike discuss the latest findings in the areas of exercise, nutrition and recovery with leading experts and scientists. We aim to debunk the popular misconceptions and the urban myths that are so prevalent in the fields of health and fitness and to replace those sacred cows with scientific based up to the minute information on a variety of subjects. We'll cover exercise protocols and techniques, nutrition, sleep, recovery, the role of genetics in the response to exercise and much more. 

Arlene [00:01:00] On this episode, Adam and Mike have an informative, plus also a heartwarming conversation about their experiences training their clients in this new way... Virtually, during the Covid virus pandemic. 

Adam [00:01:13] I've had sessions with people, we did three exercises. And they were like, that's good enough. Let's just have a cup of coffee together, and I'll see you next week. 

Mike [00:01:21] That's always the problem. The first time everybody sets up their iPad, I'm looking at the ceiling. They said are you sure? I'm like yeah, I see like, your head! So, I can't train you really now...

Adam [00:01:33] Hello, everybody. 

Mike [00:01:35] Hi, Adam. 

Adam [00:01:35] Hey, Mike. How you doing over there? 

[00:01:38] We are for the first time, actually maybe we've done it before, but we're ahh...I'm was about to say it's the first time we're doing our podcast away from each other because everybody's away from each other right now. 

Adam [00:01:49] Yes, we are in the middle of the Corona epidemic. Pandemic. We haven't been around for a couple of months doing this, but if there's anything to get us back into it. Well, this crisis is gonna do it. And here we are, from our respective homes. So now we're gonna hopefully do more of these over the course of the next few months as it relates to how we're all dealing with the coronavirus. Today I wanna, I guess we'll start at the beginning and talk about in home workouts, virtual training, how it's going, how our business is changed and how we're coping with it. And how our clients are coping with that. 

Mike [00:02:25] So it's a new world. I mean, I almost can't believe how things have changed around us. I mean, forget exercise just the world around us and how we have to behave around each other. I have two kids, Adam's got two kids. And it's interesting how we have to relate to our friends incorporating homeschooling. 

Adam [00:02:41] Virtual cocktail parties. 

Mike [00:02:42] I mean, the thing is like I'm just. Those are the things that I guess we have to do all of those as well. But I'm thinking about this like how we're all trying to continue providing our services to our clients at a level that is exceptional, because I like to think that we always do. And I think nobody has right answers yet. But we just gotta, like, we have to go with what feels right. But we have to keep moving. And I think we have to stay very confident. I want to see if we can really keep our business going. Keep our clients trained. And thus far I've gotten very aggressive at just keeping our relations going and organizing workouts and making connections. And so far, it's it hasn't been bad. 

Adam [00:03:20] No, it hasn't, you've done a great job with that. And I get asked all the time about, you know, how are we gonna maintain? You talk about maintaining the quality that they're used to at the gym, how we maintain that virtually when you only have a ball and a rubber band and a chair, maybe a light pair of dumbbells, if you're lucky. 

Mike [00:03:37] And a jockstrap. 

Adam [00:03:38] Maybe a jockstrap. Well, you know, the principles still apply. We know how to use whatever tools are available to us. And whenever you have somebody watching you pushing you, it's always better, especially when that person pushing you understands how to use whatever tools it is that's available to you. Even if it is just a dumbbell. But before we get into some of those techniques, I want to kind of also add to what you said about maintaining relationships and staying in touch with our clients. We're all well aware of the stresses that we're all under right now. Everyone's going through the same thing with kids being home and and not working and social distancing, not being able see your friends. But I've got to tell you, you know, if there was a silver lining to this and there are several silver linings to this, I have to say that the connection that I'm making with my clients and even my long term friends through all this. Even the clients of mine that aren't actually doing the virtual workouts. We're still talking we're still checking in with each other. It's really heartwarming. You really find out who your friends are. And even though I'm in isolation, I almost feel in some ways closer to the way my family and my friends and my clients and than than I've ever been before. 

Mike [00:04:47] We're very we're very fortunate to have a very nice family at Inform among that the trainers as well as t...

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

For a FREE 20-Minute strength training full-body workout & to find a location nearest you:

http://bit.ly/Podcast_FreeWorkout

64 Inform_Loenneke 2_Dec 10 Transcript

Arlene [00:00:01] The Inform Fitness podcast with Adam Zickerman and co-host Mike Rogers is a presentation of Inform Fitness Studios, a small family of personal training facilities specializing in safe, efficient, high intensity strength training. On our bi monthly podcast, Adam and Mike discuss the latest findings in the areas of exercise, nutrition and recovery with leading experts and scientists. We aim to debunk the popular misconceptions and the urban myths that are so prevalent in the fields of health and fitness and to replace those sacred cows with scientific based up to the minute information on a variety of subjects. We'll cover exercise, protocols and techniques, nutrition, sleep recovery, the role of genetics in the response to exercise, and much more. On this episode, Adam welcomes back Dr. Jeremy Loenneke, assistant professor at Ole Miss. They're going to discuss a most interesting exercise protocol... BFR, Blood Flow Restriction training. 

Jeremy [00:01:15] It could be useful for really anyone who can benefit from exercise, which is probably a lot of people. But it comes down to is it something that they want to do? Is it's something they want to do all the time. Whatever you can think of applying normal exercise, you could do the same thing with blood flow restriction. 

Adam [00:01:32] Today we have with us Dr. Jeremy Loenneke. He is the assistant professor at the University of Mississippi, Ole Miss. Dr. Loenneke graduated with a Phd in exercise physiology from the University of Oklahoma. He had previously earned his master's degree in nutrition and exercise science from Southeast Missouri State University. Dr. Loenneke is a member of the American College of Sports Medicine, and the American physiological society. He also serves as a peer reviewer for several journals, including The Sports Medicine, AJE, Medicine & Science in Sports & Exercise and the Journal of Applied Physiology. Hi Jeremy, welcome back to the show. 

Jeremy [00:02:10] Thanks for having me back. 

Adam [00:02:11] Another interesting thing that your group works on is blood flow restriction training. And I've been hearing a lot about this recently. I've had clients come in asking about it and I've done some cursory research on blood flow restriction training. And it makes sense to me and I'm so glad that I met you that you're doing this kind of work. So I'm basically a novice with this technique. And I'm curious whether I should be incorporating it with some of my clients, if any of them, let's start at the beginning. What is blood flow restriction training? 

Jeremy [00:02:44] Yeah. And this is a topic that's really becoming popular, especially in the clinical setting in the United States. It took a while to get here and the clinical world that now it's arrived. 

Adam [00:02:54] Yeah, didn't it start in Japan, I think. 

Jeremy [00:02:57] Yeah. People have been placing cuffs on limbs for a long time. But how we currently use it with respect to blood flow restriction and muscle seemingly originated in Japan. The first published paper on it was in 1998, at least how we use it. So it's been around for a good while. But just to answer your question, what it is, we're essentially applying a cuff or a wrap to the proximal portion of a limb that we're gonna train and we inflate it to a pressure that reduces blood flow into the limb. 

Adam [00:03:29] So when you say cuff, you're talking a blood pressure type of cuff. 

Jeremy [00:03:32] Yeah, something very similar to that. So we inflate it to a pressure that makes sure that blood flow is going in, but it's not completely cut off. And when we combine that with low load exercise, we're able to see changes, at least with muscle growth similar to that of high load exercise. We're also able to see changes in strength and function. A lot of time, that's a little bit that the strength combines a little bit less than high load exercise. But again, that goes to what we've talked about the previous episode of principal specificity. But it does seem like it has some benefits there and the mechanisms behind it are probably very similar to that of traditional high load exercise. It's just probably way making that muscle work a lot harder than it normally would with that low load. 

Adam [00:04:13] But why is this interesting to do? I mean, do you see it having applications once you if you haven't figured out already? You know, a good application for this or why we should be doing it? 

Jeremy [00:04:23] Yeah, I think a lot of the applications, it's certainly going to be with elderly people or in a clinical setting. And that's where a lot of the research is starting to move now. It's not to say that it can't work for regular people. It certainly does. That's the population that my lab primarily studies. But I think it has the biggest benefit in those who may not be able to train with a heavyweight and maybe it's a kind of a form of exercise that can get them back to doing normal activities. So I think that it does have a lot of utility. But I think there's a lot of training modalities that have a lot of utility. And I think that this may just be another option for individuals and particularly enticing option for those who are in a clinical setting where they maybe they have an injured limb and they just cannot maintain high levels of stress on that limb, because there is some preliminary data in clinical populations that shows that it's doing some good things. 

Adam [00:05:20] So in other words you're basically mimicking, by cutting off the blood flow partially, of course, it's like almost like putting a tourniquet out on an arm or a leg. You're cutting off the blood flow. And because you you're cutting off blood flow, you can't do as much work. You can't lift as heavy weight. You're not getting enough of the oxidative. You're not getting oxygen delivered, as much oxygen delivered. So you're not going to get as much metabolic action going on in the mitochondria. Therefore, you have to use less weight in order to do any kind of exercise because you have less blood. So it's mimicking what would happen if you had full circulation with heavier weights, that's the basic idea behind it?

Jeremy [00:06:07] Yeah, I think that when we reduced blood flow into a muscle, one of the things that it does is it's reducing blood flow, going into the muscle, but it's also preventing...

On our last episode, #62- The Cardio Myth, we attempted to reframe common thinking about Aerobics.  On this episode, with Dr. Jeremy Loenneke, Asst. Professor at Ole’ Miss, we discuss his recent findings that challenge long held beliefs about strength training.  Does getting stronger help you live longer?  And if not, what’s the point of it all?

Here’s another common belief: Developing bigger muscles causes them to become stronger.  In other words, you can’t get stronger unless your muscles are also getting bigger.  Obviously, true?  Not according to Dr. Lonekke’s observations.  He and his research team, have uncovered some interesting data that gets you saying, “Wait, what?”

You don’t want to miss this fascinating discussion between Adam and Jeremy on the influence strength training has on our strength, muscle size, health, and lifespan. 

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

For a FREE 20-Minute strength training full-body workout & to find a location nearest you:

http://bit.ly/Podcast_FreeWorkout

Inform_Loenneke1_Sept30 Transcript

Arlene [00:00:01] The Inform Fitness podcast with Adam Zickerman and co-host Mike Rogers is a presentation of Inform Fitness Studios, a small family of personal training facilities specializing in safe efficient high intensity strength training. On our bi monthly podcast Adam and Mike discuss the latest findings in the areas of exercise nutrition and recovery with leading experts and scientists. We aim to debunk the popular misconceptions and the urban myths that are so prevalent in the fields of health and fitness. And to replace those sacred cows with scientific based up to the minute information on a variety of subjects. We'll cover exercise protocols and techniques nutrition sleep recovery the role of genetics in the response to exercise and much more. 

Arlene [00:01:00] On this episode Adam welcomes Dr. Jeremy Loenneke, assistant professor at Ole Miss. They discuss his recent findings that challenge long held beliefs about strength training. Does getting stronger help you live longer and if not what's the point of it all? 

Jeremy [00:01:15] If doing resistance exercise isn't really associated with all cause mortality, then being strong is. How do we reconcile those two things? Because they seem very related and they are very related. But that analysis is actually quite different. 

Adam [00:01:32] Today we have with us Dr. Jeremy Loenneke assistant professor at the University of Mississippi Ole Miss. Dr. Loenneke graduated with a PHD in exercise physiology from the University of Oklahoma. He had previously earned his master's degree in nutrition and exercise science from Southeast Missouri State University. Dr. Loenneke is a member of the American College of Sports Medicine and American Physiological Society. He also serves as a peer reviewer for several journals including the Sports Medicine AGE, Medicine & Science and Sports and Exercise and the Journal of Applied Physiology. On this episode we are going to go into strength and all cause mortality and we're going to be getting into also is muscle hypertrophy or increase in muscle size leading to or causing muscle strength. Jeremy welcome. 

Jeremy [00:02:25] Thanks for having me. 

Adam [00:02:26] I was really intrigued by your talk that you gave at the Rec Conference and you titled it Only the Strong Survive... Fact or Fiction. And as scientists, I was a former scientist. You're a current scientist and you know we are always questioning our dogma and you're not doing your job if you're not constantly questioning your current belief system. This talk, Only the Strong Survive certainly did that and that's why one of the reasons to have you on. I want you to talk about this thing you talked about which was it had to do with strength and all cause mortality. What prompted this conversation and this talk. 

Jeremy [00:03:06] Yeah I think that we've done a little bit of cross sectional population level statistics on some of these studies. There's a database in the United States called InHains. And it's freely accessible to anyone and it's useful if you have some population level questions and we and others have been interested in this idea of strength and its relationship with all forms of different types of health as well as all cause mortality. And if you look at the literature some of the things that you see, there's relationships in other words the stronger you are the less likely you are to die. I think that's an interesting topic and I think it means different things than what a lot people think it means. So I thought it would be a useful kind of topic to discuss for people who are interested in strength training because I think that resistance exercise and exercise in general is very useful but I don't know that that literature necessarily can substantiate the importance of resistance exercise. But if you look at some of the data particularly the ones the study that we did we found just as other people have found that those who are strong tend to be less likely to die prematurely. The other thing that we found though is that most of the people who are strong aren't participating in exercise. So that's why I don't think that you can use that as a reason why people should exercise because those two things aren't really the same thing the analysis is a little bit different. And I think that one of the things that we've thrown around is trying to figure out how to explain some of that data. So if doing resistance exercise isn't really associated with all cause mortality but being strong is. How do we reconcile those two things because they seem very related and they are very related but that analysis is actually quite different. 

Adam [00:05:02] Well doesn't resistance training make you stronger. 

Jeremy [00:05:05] Yeah exactly. And that's why we spent several hours trying to figure out how to make sense of that. In other words if you look at those studies those who are strong are less likely to die. And we know that lifting weights gets you stronger. So it would seem intuitive that you could just connect those two dots. I guess the point is is that when you look at the people included in that study as well as other studies the majority of them are not actually lifting weights. The majority of them are not actually exercising. Meaning that those who are the strongest seem like they have something innately different about them. And in fact it's not necessarily those who are the strongest. If you look at a lot of those studies a lot of it comes down to just not being the weakest. So as long as you're not the weakest category you tend to have a similar risk. 

Adam [00:05:57] Wow. So we are exercising I mean you not obviously saying don't exercise or maybe you are I don't know. I mean are you looking at maybe as a group of people that are exercising and they're...

Enjoy, Adam.

In 2008, Doug released the ground-breaking book, Body By Science, and is considered one of the top high-intensity training experts in the world.
You can follow Doug via DrMcGuff.com and on his YouTube channel.

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen
For a FREE 20-Minute strength training full-body workout & to find a location nearest you:

http://bit.ly/Podcast_FreeWorkout

Inform_McGuff 2_September 10 Transcript

Arlene [00:00:01] The Inform Fitness podcast with Adam Zickerman and co-host Mike Rogers is a presentation of Inform Fitness studios a small family of personal training facilities specializing in safe efficient high intensity strength training. On our bi monthly podcast Adam and Mike discuss the latest findings in the areas of exercise nutrition and recovery with leading experts and scientists. We aim to debunk the popular misconceptions and the urban myths that are so prevalent in the fields of health and fitness. And to replace those sacred cows with scientific based up to the minute information on a variety of subjects. We'll cover exercise protocols and techniques nutrition sleep recovery the role of genetics in the response to exercise and much more... On this episode Adam and Mike welcome back Dr. Doug McDuff one of today's leading high intensity experts and author of the bestseller Body by Science. Together they ask can a certain type of exercise be more aerobics than another and is there a new emerging exercise paradigm? 

Doug [00:01:18] The only way to get at the cardiac or vascular system is to do mechanical work with muscle and it turns out that the higher the quality of that mechanical work, the higher intensity of that mechanical work. The greater the benefit to the cardiovascular system. 

Adam [00:01:37] I've known today's guest Dr. Doug McGuff now for over 20 years. He's a doctor he's a practicing E.R. doctor in South Carolina and Doug is one of those few doctors who actually happens to run his own gym. It's called Ultimate Exercise and it's in Seneca, South Carolina. In 2008 Doug co-wrote the groundbreaking book Body by Science. It was and really is a really important book because it comes from a theoretical understanding of basic physiology and for the first time properly applies it to high intensity exercise. I can't emphasize enough what his book has done to our industry and bringing high intensity excise to the mainstream. Doug thanks for joining us again for a second episode with Mike and I. I'm going to let Mike drive this session. 

Doug [00:02:24] OK. 

Adam [00:02:24] So Mike please... 

Mike [00:02:27] Hey Doug... 

Doug [00:02:27] Hey Mike, good to see you! 

Mike [00:02:27] You know, at Inform Fitness you know we say that we are a high intensity strength training program for 20 minutes once a week. And of course in almost every consultation from every new client we get the question 20 minutes once a week. That's it. Don't I need to be doing some cardio. And even in the last decades with all the research and scientific studies available there's still so much confusion about cardio. The word cardio the concept of cardio. What people think it is what it actually is. You know how cardio is still interchangeable with the word aerobic. It's still thought to be very necessary for achieving fat loss cardio exercise what's necessary for a healthy heart. And Adam and I love getting into the weeds of the biochemistry but we also want to communicate clearly with the lay person who just wants to be healthy and doesn't want to doesn't have the time to read all the scientific footnotes. So in the simplest terms what is cardio. How should we be thinking about cardio. What should we be thinking about when we use the word cardio. 

Doug [00:03:32]  You know the honest answer is I don't even know what the hell to do with that term because it's been so distorted and it's in our zeitgeist. But I don't think anyone can actually define what they mean by it. I think they have some sense that there are certain types of exercise that are more beneficial to the heart and blood vessels than other types of exercise. And that's built upon a huge pyramid of mistaken premises that go all the way back to the 1960s. So when exercise was first researched the only measuring tool you had to see about anything the quantitate and exercise effect was to measure oxygen uptake or to do vo2 max testing. And basically you're measuring the amount of oxygen consumed relative to the exercise that's being done that involves wearing a tight fitting mask that connects to some hoses and a box that measures oxygen going in carbon dioxide going out and trying to correlate that with a specific amount of mechanical work that was being done on an apparatus. But you know like the old vacuum tube computers that occupied a whole room this was a big box and the big machine that required the subject being tested to be kind of tethered to it. So as a consequence the only thing you could really do was to have this thing set up next to a treadmill or a bicycle odometer. And because it was set up to measure oxygen uptake it tend to perform better at lower intensities. So the exercise that happened to be tested at that time was a relatively low intensity for long durations that would produce measurable results within the measuring capability of the tool that was cataloging how much oxygen you were using over a span of time. So that became the testing tool to quantitate exercise with and then over time research was done and they showed that people who exercised had fewer cardiovascular events than people who did not. So the type of exercise that was done on this apparatus was measuring predominantly the aerobic or oxygen using subsegment of metabolism because we had a machine measuring oxygen uptake. So we're measuring the aerobic subsegment of metabolism. So that type of exercise became known as aerobics. Because that exercise was linked in studies to ...

Dr. Doug McGuff and I met back in 1995 at an exercise conference and we have stayed in touch ever since. He is such a brilliant thinker and teacher. I cannot emphasize enough how important Dr. McGuff has been to our understanding of the mechanisms and benefits of high intensity exercise  Dr McGuff  is a full-time emergency room physician and owns, Ultimate Exercise, a high intensity, personal training facility in South Carolina. 

In 2008, Doug released the ground-breaking book, Body By Science, and is considered one of the top high-intensity training experts in the world.  I highly recommend that you follow Doug for his incredible insights and findings via  DrMcGuff.com and his YouTube channel.

We kick off this episode discussing that the measurement of an individual’s muscle mass should be included as an important vital sign, similar to one’s blood pressure and hemoglobin A1-c.  Strength, we are learning, is a great indicator of overall health; including being a good predictor of system inflammation and physiologic reserves.

Doug does a fantastic job explaining the concept of S-O-R (Stimulus – Organism – Response), helping us to understand the relationship between exercise, genetics and our expected (and unexpected) results.  

Did you know that muscle is the most powerful endocrine organ in the body? High intensity exercise and healthy muscle mass dictates and signals for: 

• the reversal of the aging process
• how energy is utilized in the body
• the conversion of white fat to brown fat (a good thing). 
• the partitioning of nutrients
• how glucose is regulated

It will be practically impossible for you to listen to this episode and not feel compelled to hit the weight room ASAP.     Enjoy!

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

For a FREE 20-Minute strength training full-body workout & to find a location nearest you:

http://bit.ly/Podcast_FreeWorkout

Inform_McGuff 1_August 9 Transcript

Arlene [00:00:01] The Inform fitness podcast with Adam Zickerman and co-host Mike Rogers is a presentation of Inform fitness studios a small family of personal training facility specializing in safe efficient high intensity strength training. On our bi monthly podcast Adam and Mike discuss the latest findings in the areas of exercise nutrition and recovery with leading experts and scientists. We aim to debunk the popular misconceptions and the urban myths that are so prevalent in the fields of health and fitness. And to replace those sacred cows with scientific based up to the minute information on a variety of subjects. We will cover exercise protocols and techniques nutrition sleep recovery the role of genetics in the response to exercise and much more. On this episode Adam and Mike welcome Dr. Doug McGuff, one of today's leading high intensity experts. This is a must listen as they discuss that there's a lot more than meets the eye when it comes to all the benefits we reap from high intensity training. If you're still looking for some more motivation to stick to your exercise program well this episode is for you. 

Doug [00:01:21] If you want everything bad that can happen to a human to happen immobilize them and overfeed them. Movement is life. And I believe that movement against resistance is life elevated. 

Adam [00:01:36] Hello. Welcome to the show. Adam and Mike here I have known today's guest Dr. Doug McGuff now for over 20 years. We both caught the weight training bug as young men in our teens, we are about the same age. And we've been geeking out on it ever since. He's a doctor he's a practicing E.R. doctor in South Carolina and Doug is one of those few doctors who actually happens to run his own gym. It's called Ultimate exercise and it's in Seneca South Carolina. In 2008 Doug co-wrote the groundbreaking book Body by science along with John Little and let me tell you it is required reading for all my staff and even many of our clients. Why. Well honestly it was and really is a really important book because it comes from a theoretical understanding of basic physiology and for the first time properly applies it to high intensity exercise. I can't emphasize enough what his book has done to our industry and bringing high intensity exercise to the mainstream. So anyway it's my great pleasure to introduce a guy who I really consider a mentor. Welcome to show Doug. 

Doug [00:02:45] Yeah Adam it's my pleasure. I've been looking forward to it. 

Adam [00:02:47] I just saw you recently at the conference, what was it... a resistance exercise conference in Minnesota. 

Doug [00:02:53] Yeah. 

Adam [00:02:54] And your keynote speech was fantastic by the way. 

Doug [00:02:57] Thanks. Appreciate it. 

Doug [00:02:59] You said something I really rang true in me because we come from similar backgrounds experiences and the timing because we're similar ages and we got introduced to high intensity training the nautilus principles relatively around the same times. We we go back a few years with this high intensity training at this point and you end you said that for the last 20 30 years that we've been lifting weights primarily to get big and strong, swoll as they say you know maybe to give us an edge in sports and if we were on an unusually perceptive day we might have actually also thought that it might protect us from injury but really is about getting big and strong. Now we're finding out so much more that we were getting from these workouts than we ever thought. You know the health benefits of exercise that go beyond just getting strong which quite honestly if you told me that just getting strong is all we got from strength training I'd be happy with that. 

Doug [00:03:53] That would be awesome. Yeah. 

Adam [00:03:54] I mean that's why we were doing we didn't think we were getting anything more from it. But, so Doug this is what I want to speak to you about the health benefits of strength training beyond just getting really strong. So Doug the paper you brought up was titled muscle should be the new vital sign. Something like that right. 

Doug [00:04:11] Yeah. Yeah I think that that's probably accurate. I mean at least it should be you know not on a visit by visit vital sign but in terms of someone's health history I think that ought to be recorded as a health parameter body mass index is being used a lot now. But that's not truly accurate. But I think if there was some sort of measure of muscle mass or strength that could be included as ...

Bill starts off addressing the recent surge in popularity of Negative training and its subcategories; Negative Only training, Forced Negatives, Static Contractions and Negative Emphasized training.  We cover:

• Can Negatives build bigger muscles compared to conventional high intensity protocols? 
• Thoughts on when to use negatives as a good tool. Different types of negative protocols.
• A novel way of looking at ‘plateaus’ – the point where the trainee doesn’t seem to be getting       any stronger.  
• The potential dangers of negative training and how to avoid the big mistakes?  

Listen to this episode and get positively InFormed on negative training.  Enjoy!

Negative Push-up video: https://youtu.be/65JduvWc8AE

Negative Chin-up video: https://youtu.be/B44dYlm5H_8

Failed Squat video: https://youtu.be/8NAEEeqVrag

Bill DeSimone Website: Optimalexercisenj.com

Bill DeSimone - Congruent Exercise: https://www.facebook.com/CongruentExercise

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

For a FREE 20-Minute strength training full-body workout & to find a location nearest you:

http://bit.ly/Podcast_FreeWorkout

Inform_DeSimone 2_July 14 Transcript

Arlene [00:00:01] The Inform Fitness podcast with Adam Zickerman and co-host Mike Rogers is a presentation of Inform Fitness studios a small family of personal training facilities specializing in safe efficient high intensity strength training. On our bi monthly podcast Adam and Mike discuss the latest findings in the areas of exercise nutrition and recovery with leading experts and scientists. We aim to debunk the popular misconceptions and the urban myths that are so prevalent in the fields of health and fitness. And to replace those sacred cows with scientific based up to the minute information on a variety of subjects. We'll cover exercise protocols and techniques nutrition sleep recovery the role of genetics in the response to exercise and much more. 

Arlene [00:00:59] On this episode Adam and Mike welcome back biomechanics expert Bill DeSimone to discuss an exercise technique called negative training. 

Bill [00:01:08] You're not proving that negative only training or positive negative or no negative is no better or worse. They all work. I think the real value of playing with the negative is it helps you get a little extra mileage out of a given weight. 

Adam [00:01:23] We're back with Bill DiSimone again biomechanics expert from Cranberry New Jersey. 

Mike [00:01:34] This show we're going to talk about something very very very negative. 

Adam [00:01:37] Yes negative. Want to stay positive but we have to get negative. All right. So again current events and you know they've been some books out recently touting the negative portion of weight lifting. Those of you don't know that negative is the lowering of the weight when you're when your weight training and the positive motion is when you're lifting the weight. So there is a school of thought out there been there for a long time but it's becoming popular again and that is that the negative portion of the repetition is actually more beneficial than the positive portion or if you emphasize negative only type training that you get better results meaning to a lot of people bigger muscles and we're going to talk about what's being shown out there what the truth is what the science is if there is any validity to the fact that negatives have some kind of magical benefit or should we just be doing nice normal slow reps positive and negative and you know leaving it at that. So what would you like to say about that Bill? 

Bill [00:02:37] Funny you should ask Adam. Just off the top of my head I feel like Sam Kennison with my rant. 

Adam [00:02:47] Hopefully not as loud as, or as dead. 

Bill [00:02:51] Beginning of the year roaming right. Yeah he's kind of dead. Think of a more recent comic who yells a lot. I don't know. It was tragic my car crash. I just get that I deserve a cheap joke I wasn't. I don't really know the guy. Anyway where were we. Where was it. So where was I. After the new year in a bookstore looking at the brand new crop of diet and fitness books I stumble onto one that I won't name we can put it we can put the information in links I don't I'm not looking to make enemies here. So it's predominately a diet book with a couple of chapters on exercise. The gist of his exercise program is to work as a week to 20 second sprints with recovery sort of like Martin Kibala type protocols and the other work out a week is supposed to be a Doug McGuff type protocol like a Big Five routine only negative only advocating just negative negative contractions in the workout. With the justification that it's more intense so you have to do a briefer so it ties into the whole just twice a week for 20 minutes in addition to that Sprint workout. I didn't buy the book and I went to look at look it up online and sure enough there is a Web site so looking through exercise information on the Web site and it's more negative emphasized exercise but almost reckless like lifting one dumbbell heavy dumbbell over your head lowering it with one arm for a press one a TRICEP EXTENSION we're doing a one legged squat you know to negative failure and then switching legs. So it it's really a cursory look really really superficial look at negative training and then since I signed up for my free report in the following month I got 30 emails text messages and voicemails from the website calling me to buy stuff. And when I poked around a little bit deeper in the store is where they have the nutraceutical sales that you can get on auto renew. The point of the book wasn't to convey information in a package. The point of the book was to get you hooked into this auto renew of the nutraceuticals, otherwise we use to call them supplements. 

Mike [00:05:06] Like Infowars. 

Adam [00:05:08] Yeah I was sensing a thousand times a ten second left ten seconds lowering. 

Bill [00:05:12] So I would not regard that as a good source of negative training information that's pretty negative. Yeah. Wasn't I get a 30 second negative a 30 second positive 30 second negative thread and so according to this study a little eccentric little eccentric. Thanks. 

Adam [00:05:30] Well having our friends Dr. James Fisher and Steele...

Gary’s books:

http://garytaubes.com/works/books/good-calories-bad-calories/

http://garytaubes.com/works/books/why-we-get-fat/

http://garytaubes.com/works/books/the-case-against-sugar-2016/

Gary’s Globe And Mail article:
https://www.theglobeandmail.com/opinion/minimal-carbs-lots-of-fat-incredible-results-but-no-science/article37402123/

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen
For a FREE 20-Minute strength training full-body workout & to find a location nearest you:

http://bit.ly/Podcast_FreeWorkout

Inform_Taubes 2_June 11 Transcript

Arlene [00:00:01] The Inform Fitness podcast with Adam Zickerman and co-host Mike Rogers is a presentation of Inform Fitness studios, a small family of personal training facilities specializing in safe efficient high intensity strength training. On our bi monthly podcast Adam and Mike discuss the latest findings in the areas of exercise nutrition and recovery with leading experts and scientists. We aim to debunk the popular misconceptions and the urban myths that are so prevalent in the fields of health and fitness. And to replace those sacred cows with scientific based up to the minute information on a variety of subjects. We'll cover exercise protocols and techniques nutrition sleep recovery the role of genetics in the response to exercise and much more. 

Arlene [00:00:59] On this episode Why We Get Fat. Part two. We welcome back national best selling author Gary Taubess. 

Gary [00:01:06] If it's a physician who is overweight. I say Why don't you try it yourself. An experiment. Not going to kill you to go without carbs for two months. You know if at the end of two months you haven't don't feel healthier you haven't lost weight your blood pressure hasn't come down your waist size hasn't gotten smaller. Go back to eating potato chips. 

Adam [00:01:27] Well we're back with Gary Taubes. He is the co-founder of Nutrition Science Initiative and author of The Case Against sugar Why We Get Fat and the tome Good Calories Bad Calories. And I'm here again with Mike Rogers and Neil Holland to continue our conversation. I would like to talk about a recent article that you wrote in Canada's The Globe and Mail. You make so many good points and I hope we get to cover most of them. And we'll put a link to it in our show notes. Totally worth the read. And correct me if I'm wrong Gary but I believe it's a response to the recent resurgence in popularity of the low carbohydrate high fat diets particularly the ketogenic diet. Or like we mentioned in the last episode Keto for short and while you admit that much more research needs to be done you take exception to calling Ketogenic Diets a fad, correct?. 

Gary [00:02:17] Well yeah. Well again the reason I wrote that is there's this dichotomy that emerge. So when I look back I got into this right around the year 2000 and since then when I first started doing this research there were I figured there are maybe a dozen physicians in America who were pushing low carb high fat ketogenic diet you know and half of them had written books about them. So you know you had. The Atkins and they the Eades Mike and Mary Nan Eades and the sugar Buster people and at the time if you want to lose weight they accepted the idea was you had to eat less basically that you had to eat a calorie restricted diet maybe cut 500 calories or a thousand calories day. And it had to be a low fat diet and these ketogenic diet would kill people you know Atkins was a quack and he was a con man and a shyster and that's it. So now you come 19 years or 18 years into the future and we've now got thousands maybe a few tens of thousands of physicians around the world who have decided like you guys that these low carb high fat ketogenic diet just make their patients healthier. So if you can get people with obesity and diabetes who eat this way it's a way of eating the short term diet. You can put their obesity in remission and then one way to think about it you get significant weight loss you can put their diabetes in remission and get them out their diabetes drugs and their hypertension drugs and they have chronic pain that tends to get better and. A few years ago 2017 there was a letter to the Huffington Post co-authored by a hundred plus physicians in Canada saying look. Not only do we. Low carb high fat ketogenic diet. But that's what we prescribe our patients. We see these remarkable results and we can't unsee them. That's a phrase these Canadians like Can't unsee what we're seeing and we're not changing we're not going back to the you know we were we used to eat the conventional diets are the healthy conventional healthy way of eating our patients. Did you know some of us were vegetarians and most were vegan some of them were world class athletes and they were getting fatter or they were getting diabetic they had become pre diabetic anyway and when they shifted to this low carb high fat Atkins like eating they got healthy and when they prescribed it to their patients and then the flip side is you still have organizations like every year U.S. News and World Report has a committee of you know quote expert nutritionists and authorities who decide on what the healthiest diets are. And they always say the same thing. And the low carb high fat ketogenic diet come in the least healthy diets imaginable. I think they included 39 or 40 diet and these ketogenic diet were 35 to 40 and really basing a they're basing it on the assessment of the expert and the experts are the people who for the last 50 years have been telling us we should eat less and not too much and mostly plans you know a Mediterranean diet all the things we've been doing and getting fatter anyway doing so. I wanted to sort of explore this conflict. And. You've got physicians more and more every year saying if I can get my patients to eat this way I can get them healthy. Get them off th...

DeSimone, together with Adam and Mike go on to offer critical insight into potentially better alternatives, answer the most commonly asked questions, and moreover, remind us that not all exercises are created equal and each needs to be analyzed objectively for safety and efficacy. Listen and learn how we set apart the popular exercise crazes from those worth doing

BodyBuilding.com – Barbell Hip Thrust

https://www.bodybuilding.com/exercises/barbell-hip-thrust

Bill DeSimone Website

Optimalexercisenj.com

Bill DeSimone - Congruent Exercise

https://www.facebook.com/CongruentExercise

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

For a FREE 20-Minute strength training full-body workout & to find a location nearest you:

http://bit.ly/Podcast_FreeWorkout

Inform_DeSimone 1_May 23 Transcript

Arlene [00:00:01] The Inform Fitness podcast with Adam Zickerman and co-host Mike Rogers is a presentation of informed fitness studios a small family of personal training facilities specializing in safe efficient high intensity strength training. On our bi monthly podcast Adam and Mike discuss the latest findings in the areas of exercise nutrition and recovery with leading experts and scientists. We aim to debunk the popular misconceptions and the urban myths that are so prevalent in the fields of health and fitness. And to replace those sacred cows with scientific based up to the minute information on a variety of subjects. We'll cover exercise protocols and techniques nutrition sleep recovery the role of genetics in the response to exercise and much more. 

Adam [00:00:53] Greetings everybody. This is Adam Zickerman. Just wanted to let you know that we're going to be talking about for this episode an exercise called the barbell hip thrust and we're also going to be talking about related exercises such as the glute bridge. If you're not familiar with these exercises I recommend you going to our show notes and clicking on the link there to see what these exercises look like. You'll have a better idea of what we're talking about as we discuss this. Enjoy the show and thanks for listening. 

Arlene [00:01:31] On this episode the barbell hip thrust and other exercise crazes. We welcome back biomechanics expert Bill DeSimone. 

Bill [00:01:41]  People's glutes burn and they get pumped up and clients may find that gratifying and you feel muscle get pumped. And again as a trainer with experience sometimes you do want to do something that registers on the client whether it has a kind of long term result or not because really the secret to a good butt is to be born with it then have the trainer take credit for it that's really the secret. 

Adam [00:02:04] Bill DeSimone is a personal trainer specializing in joint friendly fitness as he likes to say he has over 30 years experience. Is a A certified health coach an orthopedic exercise specialist and he has his own studio called Optimal Exercise in Cranberry New Jersey. Where is that? His book  Congruent Exercise which is basically my Bible subtitled How to make weight training easier on your joints is available in print and on Kindle. Joint friendly fitness emphasizes protecting your joints and spine as you get into shape and it applies material from anatomy biomechanics and rehabilitation to fitness goals. The result is you get more fit toned and flexible without the injuries associated with the more extreme approaches. 

 [00:02:51] Now Bill and I go back quite a while. How many years I don't know anymore. And I have to say and you know I don't really kiss your butt too often. But I have to say you really have changed my whole approach to exercise. When I read your material for the first time I mean I always knew that exercise had to think about safety but you really gave me the ins and outs of that. It wasn't just surface talk it was it was deep learning on on biomechanics that that I. I cannot look at a machine now without those numbers going through my head and levers and and strength curves. It's great. And the best part about is you've broken it down for somebody that doesn't have a degree in mechanical mechanics mechanical engineering and you able to just have the typical layperson actually understand this stuff. So kudos to you and that's why I have you on the show. 

Mike [00:03:49] All the trainers feel that way and like not to kiss your butt also, Bill...  We always learn something from you every time we have a conversation. I was very happy to have you back. 

Bill [00:04:02] Well thanks. So injuring myself didn't go for nothing. 

Adam [00:04:05] Exactly. So today we're gonna talk about something that's a kind of a pet peeve of yours and you actually asked me to talk about this with you. So I'm all for it because it's true. And what we're gonna be talking about is the barbell hip thrust or. And also glute bridges and something called a machine based glute bridge called the glute drive station. I think by Nautilus and companies is like that. So we're talking about the efficacy of basically glute bridges what they do for you. The barbell hip thrust so apparently the last dozen or so years the barbell hip thrust has become an Internet favorite. You have videos of attractive young ladies in skin tight clothes thrusting a barbell and it's really almost become a cliche on an Instagram more recently right Bill the Hollywood superheroes and really you see a lot of these barbell thrusts being done by NFL players. So let me ask you a question are we as trainers. In facilities such as ours where safety is of utmost importance though are we shortchanging our clients by not jumping on or shall I say thrusting on the bandwagon. Are we as trains passing of a passing up on some magical benefits by not you know dry humping a barbell. 

Bill [00:05:29] So the short answer is no we're not missing anything. Okay. And what what set me off was a video of the Nautilus glute drive station which apparently came out in the spring of last year. Popped up on my LinkedIn feed and I saw all the fawning comments about it. I kind of snapped. So if you're determined to do this exercise the glute drive station is marginally safer than using a barbell for it. 

Adam [00:06:03] All right. First of all I want to describe what a barbell hip thrust actually is and what it's for. 

Bill [00:06:09] Well so what it looks like is the exerciser has a shoulder blades on a bench. Their feet are on the floor with the knees and their hips bent. And there's a barbell lying across the ...

On this episode, Adam, Mike & James discuss exercising for health & strength vs. exercising for sports & fitness. 

Off the top, James clearly states that resistance training is essential to both good health & sports performance and Adam shares the advice he gives his clients looking for “sport-specific” workouts. Then they all weigh in on the “fads & fashions” like CrossFit, Bootcamps & Functional training programs.

James draws on his personal experiences as a fitness professional; strength and conditioning coach to amateur, professional, national and international athletes; GB wheelchair basketball coach at the London 2012 Games; and published researcher and reviewer to deliver the theoretical and practical knowledge required for future progression of health, fitness and sporting success.

https://www.solent.ac.uk/staff-profiles/academic-profiles/james-fisher/james-fisher

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

For a FREE 20-Minute strength training full-body workout & to find a location nearest you:

http://bit.ly/Podcast_FreeWorkout

Inform_Fisher 2_April 25 Transcript

Arlene [00:00:01] The InForm Fitness podcast with Adam Zickerman and co-host Mike Rogers is a presentation of InForm Fitness studios, a small family  of personal training facilities specializing in safe efficient high intensity strength training. On our bi monthly podcast Adam and Mike discuss the latest findings in the areas of exercise nutrition and recovery with leading experts and scientists. We aim to debunk the popular misconceptions and the urban myths that are so prevalent in the fields of health and fitness. And to replace those sacred cows with scientific based up to the minute information on a variety of subjects. We'll cover exercise protocols and techniques nutrition sleep recovery the role of genetics in the response to exercise and much more. 

Arlene [00:00:59] On this episode exercise for health and strength versus exercise for sports and fitness. We welcome back Dr. James Fisher, researcher and senior lecturer in sports conditioning and fitness at South Hampton Solent university in the United Kingdom. 

James [00:01:16] But fundamentally a movement is either the same or it's different. There's no big gray area here saying it takes its skiing movements and then say well we'll replicate that on wherever else we've got. What you do is you say if you wanna be better at skiing go skiing or if you want to be better at surfing go surfing if you want to be stronger. That will make you stronger but at the end of the day if you want to be the best skier you can be you should be strong and as healthy as you can be and you should practice skiing as much as you can. 

Adam [00:01:48] All right. We'll be back. By popular request we have Dr. James Fisher with us again. And to refresh your memory Dr. Fisher is a researcher and senior lecturer in sports conditioning and fitness at South Hampton Solent university in the United Kingdom. He also has his PHD from Nottingham Trent University. James welcome back to the show. 

James [00:02:06] It's great to be back Adam, thank you for having me. 

Adam [00:02:08] We've had some great feedback on the last episode we did when we compared compound movements to simple movements. And today I want to talk to you about something a little differently and that is what you have found out about the difference between exercising for health and strength versus exercise for sports performance. And is there a difference in how you train for health and strength versus training if you were to become or want to become or are, an athlete whether you're I guess a weekend warrior or beyond that. 

James [00:02:46] Yeah absolutely. This is a really interesting topic and I think that you know this is a very very deep topic so we'll see how far down the rabbit hole we can go with this. Well first and foremost I think resistance training plays a key role for health and I think health is key for sports performance. So I think that's worth worth saying first and foremost. No athlete is going to perform optimally if they're unwell or if they're injured and if a resistance training or or or properly formed strength training can improve health then it can certainly help stabilize performance if not enhance performance. I think then the next thing is that we've got to look at performance as being on a spectrum so we talk about athletic performance in sports performance but actually performance for some people is walking up and down a flight of stairs or you know being able to hold that balance if they slip on ice or things like that. So performance is still a measure or a marker or exists on this this spectrum in my opinion. I think that you know we know the benefits so we shouldn't know the benefits of how this was training. I've published it in multiple papers there is just a ton of research to support it you know with regards to kind of body composition, reduction in risk of diabetes types of cancer. So on and so forth. The key difference there is that when we're training for sports performance or for a specific exercise there is a huge skill component along the way as well. So it's not to suggest that resistance training won't enhance performance but if you take a basketball player. 

James [00:04:23] Well if I took 20 basketball players and 10 of them I put on the basketball court and had them play basketball for 10 weeks and the other 10 I had come in the gym and lift weights for 10 weeks. Well at the end of 10 weeks I'd bet my money on the team to play basketball that every day of the week because they are more skilled in or they're more practiced in the skills that they need. But if you wanted to say who are the healthiest. Well then I think you know you're looking at a big difference. I think that's a bit of a different marker on the group that's been practicing resistance training are probably less prone to injury which might be a key factor and their overall health might well be better than the group playing basketball. 

Adam [00:05:08] Now I've always said this, when I have athletes coming into workout and they tell me well I want to arm a tennis player or I'm a Weekend Warrior I play soccer on the weekends or I guess over there we'd call that football but they say to me well are we going to be doing specific exercises for my particular sport. And I've always generally said Not really. We're going to do the compound movements we're going to mix and maybe some simple movements but basically we're going to do a full body safe workout with what you said earlier struck a chord which was healthier right. So like you know if you're an athlete you want your exercise program to preserve your joints not destroy your recovery not diminish your recovery ability too much because you're practicing all the time. You want your workout just to be very ...

Gary’s books:

http://garytaubes.com/works/books/good-calories-bad-calories/

http://garytaubes.com/works/books/why-we-get-fat/

http://garytaubes.com/works/books/the-case-against-sugar-2016/

Gary mentioned during interview, ‘The Physiology of Taste’ by Jean Anthelme Brillat-Savarin:

https://www.amazon.com/Physiology-Taste-Jean-Anthelme-Brillat-Savarin/dp/160386224

Adam Zickerman – Power of 10: The Once-A-Week Slow Motion Fitness Revolution:

http://bit.ly/ThePowerofTen

For a FREE 20-Minute strength training full-body workout & to find a location nearest you:

http://bit.ly/Podcast_FreeWorkout

Inform_Taubes 1_April 3 Transcript

Introduction [00:00:01] The inform fitness podcast with Adam Zickerman and co-host Mike Rogers is a presentation of informed fitness studios a small family a personal training facility specializing in safe efficient high intensity strength training on our bi monthly podcast Adam and Mike discuss the latest findings in the areas of exercise nutrition and recovery with leading experts and scientists. We aim to debunk the popular misconceptions and the urban myths that are so prevalent in the fields of health and fitness. And to replace those sacred cows with scientific base up to the minute information on a variety of subjects will cover exercise protocols and techniques nutrition sleep recovery the role of genetics in the response to exercise and much more. On this episode Why We Get Fat. With national best selling author. Gary Taubes. 

Gary [00:01:06] In the 60s. Diet books took up this idea that carbohydrates are fattening and you going to lose weight you don't eat them so you remove the carbohydrates from your diet replace it with fat. of all things. The infamous example of this was the Atkins diet and what I'd been doing in my book is just arguing that basically these diet book doctors got it right. 

Adam [00:01:31] Hi welcome to the show. I have with me here co-host Michael of course. And I'm really excited to have this next guest Gary Taubes journalist author. 

 [00:01:40] He is the co-founder of Nutrition Science Initiative and author of The Case Against Sugar Why We Get Fat and the tome Good Calories Bad Calories. He's a recipient of the Robert Wood Johnson Foundation Investigator Award and health policy research and has won numerous awards for his journalism including the International Health Reporting Award from the Pan American Health Organization. He is the first print journalist to be a three time winner of the National Association of Science Writers science and society journalism award. And we have with us today one of our instructors Neil Holland. And he's joining us this episode because as I understand it Neil your Gary is high intensity training instructor for a while so welcome to the program. Thanks Adam. Gary welcome. 

Gary [00:02:25] Nice to be here. Thank you. 

Adam [00:02:27] We're going to talk about the book that pretty much summarized your tome Good Calories Bad Calories. I assume you wrote why we get fat because well how many people were actually getting through the whole group calories calories. 

Adam [00:02:43] Just want to get this message this important message across. 

Gary [00:02:46] Yeah I mean this is I spent five years reporting my first book and I wanted to put in most of what I found. It's not even all of what I found. I had to leave stuff out and you end up with a 500 page book with another 150 pages of end notes and bibliography and that was a difficult read. And there were some. What I thought were extremely significant messages that had to be conveyed to you I would. Then I wrote Why We Get Fat. I get a lot of e-mails from people saying Would you please Your book changed my life. Now would you write one that you know my husband could read or my doctor could read or my father could read or so I did. 

Adam [00:03:22] That was why we get in my case when I'm training so many people and I want to get your research across to them. I'm not going to hand them Good Calories Bad Calories that I'm losing the list of people that that really welcomes Why We Get Fat which is such an easy read and so on. It's so clear to me. What's come out so that's we're going to talk about let's talk about this but won't you please. First of all maybe tell us the elevator pitch if you will of Why We Get Fat OK. 

Gary [00:03:51] Their elevator pitch. 

Gary [00:03:53] So I have to preface this as I'm a investigative journalist who became a de facto historian doing this book and I realized that in order to understand what we believe you have to understand what we why we believe it and when we decided to believe in what we might have believed instead. So with that context. 

Gary [00:04:12] Since the Second World War we believed that obesity is caused by eating too much. Very simple gluttony and slaw mild or you take in more calories than you expend in the excess are stored as fat. And everything we do to treat obesity is based on this premise. We tell people if you want to lose weight you've got to eat less and exercise more. Got to get into negative energy balance. And the message that came out of my research was that that's nonsense almost nonsensical. And it's the product of some very naive thinking of physicians in the post-World War 2 era who just assume that fat people got fat because they eat too much and that nothing else has been known. And there was always this alternative hypothesis which is that obesity is a disorder of excess fat accumulation and that's caused by a sort of dis regulation and the hormones and enzymes that determine how much fat we carry on our bo...

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Inform_Ep 55_Fisher 1_March14 Transcript

Arlene [00:00:01] The Inform Fitness podcast with Adam Zickerman and co-host Mike Rogers is a presentation of Inform Fitness studios a small family of personal training facilities specializing in safe efficient high intensity strength training. In this podcast Adam and Mike interview experts and scientists and discuss the latest findings in the areas of exercise nutrition and recovery what Adam calls the three pillars. This show also aims to debunk the sacred cows popular misconceptions and urban myths in the field of health and fitness. 

Arlene [00:00:43] On this episode an in-depth dive into single joint and multi joint exercise movements with Dr. James Fisher researcher and senior lecturer in sports conditioning and fitness at South Hampton Solent university in the United Kingdom. 

James [00:00:59] Things that this debate has come around. Is there a need for these additional single joint exercises or can we get a lot or all of the same benefits from only multi joint movements. And if we can and can we really abbreviate workouts down on the more abbreviated or workout becomes the more we might be able to get more people to exercise and simplify protocols for people that currently perceive exercise to be complicated and time consuming. 

Adam [00:01:29] Welcome to the show I'm really happy to have Dr. James Fisher with us today. It's been a while since we've done a podcast is starting our fifth season and couldn't be happier to kick it off with Dr. James Fisher. 

Adam [00:01:41] Dr.Fisher is a researcher and senior lecturer in sports conditioning and fitness at South Hampton Solent university in the United Kingdom. Dr. Fisher completed his HD from Nottingham Trent University and he has published more than 70 peer reviewed journal articles relating to exercise physiology and athletic performance. Much of his research considers methodological approaches to resistance exercise including modalities and advanced training techniques. He's also publish critical commentaries challenging existing paradigms and practices that have higher risk of injury and lack evidence of efficacy. So indeed he has publicly challenged which I like the notable academics and fallible processes in an attempt to ensure that scientific publications pertaining to resistance exercise preserve honesty and application. Finally James has published multiple large review articles aiming to provide trainers and trainees with an evidence based approach to optimizing resistance exercise for improving muscular strength purchase fee and cardiovascular fitness. So he sees as a priority of his academic position too to bridge the gap between what science says and what people are actually doing out there in the real world. James also by the way was a great Britain Paralympic basketball coach from 2008 to 2013 including the London 2012 Games. Very cool. He has been a tutor with the UK Anti-Doping organisation and is an IFBB accredited weight training prescription specialist and he speaks all around the world. With any remaining time he well he sleeps now actually. He is a proud husband and father and a competitive cyclist. Welcome James. 

James [00:03:23] Thank you very much Adam and thanks for that introduction. It's amazing what I can write them myself send them across. 

Adam [00:03:29] Actually we're going to talk about today James. We talked about this earlier. We want to talk about compound movements very simple movements. Won't you just help us define. First of all the difference between a compound movement and a simple movement or is otherwise known as multi joint movement and single joint movements. 

James [00:03:45] Yeah absolutely. So let's start with a single joint. So a single joint or an isolation movement is a movement normally around one axis or around a single axis. It's normally a single muscle or muscle group working to perform that movement in a rotary fashion which is the way the body works for example a knee extension or a knee curl bicep curl or TRICEP EXTENSION. In contrast the compound movement has a linear output because it's multiple joints working around a rotary fashion but because there are multiple joints the outcome is linear. So it's normally a chest press an overhead press a leg press because it's multiple joints it's multiple it's multiple muscle groups to produce stop that movement. 

Adam [00:04:29] Very good. We've covered this before in other episodes but I wanted to just review that real quick before we get into the weeds here. So what is the debate between compound movements and simple movements?

James [00:04:40] Well I guess the debate sort of springs back to where resistance trading as we as we probably currently see it as a product of body building originates from from having a high volume of training and the perception that we need to target muscles individually as well as left heavy weights by doing come from movements. And of course you know also obviously Arthur Jones obviously said or suggested that the last didn't get sufficient stimulus from things like a pull down or a chain exercise because they were the stronger muscle. So there was a need to do a single joint movement in the likes of the pullover and we know where that kind of led with Nautilus and so forth. So you know I think that this debate has come around of of you know is there a need for these additional single joint exercises or can we get a lot or all of the same benefits from only multi joint movements. And if we can then can we really abbreviate workouts down on the more abbreviated or workout becomes the more we might be able to get more people to exercise and simplify protocols for for people that currently perceived exercise to be complicated and time consuming. 

Adam [00:05:54] Yeah you know that reminds me when you talked about the bodybuilding world feeling that these single join or simple movements are necessary to build muscle and create hypertrophy hypertrophy is a fancy word for just getting getting big getting swaddle reminds me of an episode we did with the body builder Doug Brignole and he is he's of the belief that you definitely need to do single joint movements for hypertrophy for sure and multiple sets in large volume and really kind of pooh poohed the idea that you need movements for that effect. 

James [00:06:30] Yeah. I think a lot of bodybuilders do this because they you know let's take a typical bodybuilding workout of you know very high volume you know five to 10 sets of exercises and an hours and hours spent in the gym doing various split routines. Well if they're...

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54 Debunking Exercise Myths Transcript

SUMMARY KEYWORDS

exercise, people, stretching, muscle, workout, injury, myth, point, week, fitness, recreation, work, lower abs, podcast, vary, inform, cardio, indirect effect, client, ab exercises

SPEAKERS

Tim Edwards, Mike, Adam
 

Tim Edwards  00:00

The inform fitness podcast is brought to you by Audible. Get a Free Audiobook download and a 30 day free trial audible membership at audible trial.com forward slash inbound.

Mike  00:18

The broader purpose for why I think people do want to exercise is for their health. And underneath the umbrella of health is, you know, your body composition, your muscle mass, your endurance to do whatever you want to do, whether it's just walking upstairs a subway, or if it's a sport or something like that. It's I know, we discussed this a little bit in previous podcasts, but I think it's sometimes gets into the, you know, goes into the myths a little bit when you're trying to think about a is there a perfect exercise? Is there one exercise to do everything? And then what could that be? And then of course, the answer is is different for everybody.

Tim Edwards  01:00

That was certified personal trainer Mike Rogers, who also happens to be the general manager of the inform fitness Manhattan location and of course, co hosts for the past 53 episodes of the inform fitness podcast. Welcome in. I'm Tim Edwards with the inbound podcasting network. And this is episode number 54. Today, Mike Rogers and the founder of inform fitness, Adam Zickerman, dispel a few exercise myths that are often touted as truth by some popular TV trainers who are vying for ratings or authors who are looking to sell books. While some fitness myths are harmless, others might actually cause injury or simply just waste your time. Some of the myths discussed in this episode, are will women bulk up if they participate in the inform fitness slow motion high intensity strength training protocol? Is there one perfect exercise for everyone? Or how about the myth that if you want to see results, you have to vary your exercise regime that will be discussed and debated in this episode, as well as, does soreness indicate a good workout. So let's get to it and let Mike Rogers and Adam Zickerman otherwise known as the guru, debunk some of the not so helpful exercise myths.

Adam  02:14

Okay, everybody, welcome to the show. Mike and I are going solo today.

Mike  02:18

We are?

Adam  02:18

Yeah, no, no interview. No, no guests, just you and me. 

Mike  02:21

If we're if it's two of us, are we solo or we duo? 

Adam  02:24

Oh, alright, so we're gonna be talking about the 10 most popular myths in exercise. So Myth number one, that there is a magic bullet to losing weight. As far as exercise program. There's the particular perfect exercise to lose weight. Basically, what I meant by that question was cardio do you need to do cardio to lose weight? Most people think, yes. In order to really lose weight, you got to add cardio to workout? And when you say no, right?

Mike  02:47

I don't think all the answers are black and white. Frankly, I think in general, most of the people that we've experienced, and we've worked with and from all the science that we read, No, it does not require cardio in the conventional sense in order to lose weight. I mean, that's so that's what you were meant by, there's one perfect exercise to lose weight, because that is also another one of them, which is you need to do cardio to lose weight. 

Adam  03:11

Yeah. All right. So a little redundant. And I think you're right. I mean, there's no perfect workout for any group of people. I mean, it's what's best for you. 

Mike  03:20

The thing is, people associate lots of different activities as exercise. And sometimes we've been very strict with the concept of what's recreation, what's exercise. And other times I think we've been a little bit lenient on what those things are, because we know that certain action, certain things that people do for exercise, are really recreation, but they have a, quote unquote, exercise effect associated with them. And I think that's why a lot of the points that we're going to discuss are what people think in the conventional traditional sense. But I think, why I think it's worth having this podcast and discussing them is because I think it's it's trying to create understanding. So hopefully, we can be talking the same language when we are discussing, 

Adam  03:58

it's more nuanced than people think like when we do talk about exercise, we have a real definition of exercise as strength training. But sometimes I don't like confusing issue with clients by saying, well, that's not really exercise, that's more recreation. And the thing is, in their mind, that doesn't make sense and adds more confusion when you start. So then you have started saying, Well, my version of exercise means strength training and doing it safely. And everything else to me, is like recreational pursuits. But the thing is, we want you to be active. And if you want to call that exercise now as a matter of just like, semantics, so I don't want I don't like confusing issues. So okay, let's call steady state exercise, let's call it riding on a moderate level of bicycle or going on a treadmill at a moderate level, and reading a magazine to the point where you can read a magazine or you pass the talk test, right while you're doing you can have a conversation, which is the talk test. You know, I call that recreation, because it doesn't fit the actual definition, our very strict definition of exercise. Nonetheless, we recommend that you do high intensity exercise once or twice a week and then moderate activity the rest of the week and if you want to call that activity, sport or recreation or exercise, so be it. I'm not gonna nitpick on words.

Mike  05:06

right? Sometimes people misunderstand us when we are 

Adam  05:08

when we say that's not exercise. When we say that's not exercise, what do you mean? That's not exercise? It's good cardio and stuff like that. Yeah. And you start getting into a fight instead of really making influencing people don't bother getting activity. So what I do, like, for example, I was I was at a party. And I was introduced to this guy who was doing the workout with me for many, many years. And it's a good friend of his and I was introduc...

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53 Get Stronger for Your Sport in Record Time: No More Horsing Around! Transcript

SUMMARY KEYWORDS

equestrian, laura, horse, rider, inform, fitness, exercise, sport, riding, people, muscle, athletes, balance, tack, podcast, absolutely, eat, client, recreational activity, long

SPEAKERS

Tim Edwards, Mike, Laura Crump Anderson, Adam, Nicole
 

Tim Edwards  00:00

The inform fitness podcast is brought to you by Audible. Get a Free Audiobook download and a 30 day free trial of Audible membership at audible trial.com forward slash inbound

Laura Crump Anderson  00:18

so it's really important to think about your exercise program as something you do to build muscle exercise is not recreational activity. recreational activity is things that you do in order to improve performance, not exercise. So exercising is a specific amount of time dedicated to the purpose of building muscle and that is my definition slash inform fitness definition of what exercise actually is.

Tim Edwards  00:54

Inform nation thanks for joining us once again for another episode of the inform fitness podcast with New York Times bestselling author, Adam Zickerman. I'm Tim Edwards with the inbound podcasting network. And this is episode number 53 titled, get stronger for your sport in record time. No more horsing around. In this week's podcast episode, Adam Zickerman and Mike Rogers from the New York City inform fitness location. Welcome their Virginia equestrian fitness specialist Laura Crump Anderson to discuss the importance of being strong and fit for your sport, generally, and in this case, the equestrian athlete, our guest today, Laura Crump Anderson joined the inform fitness Virginia team after realizing that the Inform protocol for time efficient and safe strength training is the ideal program for the riders extremely demanding schedule and fiscal requirements. Laura specializes in getting her equestrian clientele fitter for their horses without losing any time in the saddle. With only 20 minutes once a week of hard work. And as you know, by listening this podcast will last 53 episodes, real results. So whether you are an equestrian athlete yourself or you participate in another sport, learn how high intensity slow motion strength training provides the keys to bring your athletic performance to a new level of excellence.

Adam  02:16

Hello, everybody. Welcome to the show. This is we have a big, big lineup here with us today. We have of course my partner Mike, my business partner and licensee out in Virginia. Nicole Gustafson and of course, we have our guest, Laura Crump Anderson. Let me give you a little background on Laura she she first of all, she works for inform fitness. She's one of our trainers out in Virginia. Laura holds a bachelor's degree in kinesiology and she has a concentration in exercise science. After she graduated Laura became a certified personal trainer by the American College of Sports Medicine and continued her certification through the inform fitness protocol. What makes her really special besides all that already, is the fact that she is a horseback riding equestrian coach. I hope I said that right, Laura, from a very young age, Laura understood the importance of exercise also to improve performance in the saddle. So with her comprehensive understanding of all the specialized needs for equestrian riders, she fell in love with this high intensity workout, which he thought really fit in really well with her passion. And her first love. Having said that, I think what I'm going to do now is hand over the rest of the introduction to Nicole her colleague, and they work very closely together. Equestrian riding is a very specialized sport and just you don't have to be into equestrian riding or even know what equestrian riding is to benefit from listening to this, this episode, what I'd like to have come out of this is regardless of your passion, regardless of your sport, exercise. And the type of exercise is very important for that pursuit. We talk about these types of things a lot, but we're gonna kind of talk about it in context of an actual sport. So no more theory more less academic and in other words, and more in tune with reality. Alright, so So Nicole, hi. 

Mike  04:08

You will have to know what horses are though

Adam  04:10

Yes, So Nicole, please say hello, and continue talking about Laura.

Nicole  04:17

Well, hello, everybody. The only thing I knew about horses, when I met Laura for the first time was that I was allergic to horses. And the entire equestrian industry intimidated me for multiple reasons. But about I would say four years ago, Laura, who was 24 at the time, walked into my office uninvited, well dressed with a resume and she sat down and all of my immediate prejudiced items were in my head. Okay. I thought at first, she's young, she is obviously well educated, and may not be in the position to add to my team right now. Now at the young age of 24, Laura, to say that she impressed me with her professionalism, and her passion would be an understatement. At 24, ...

Bon Jovi - One Wild Night (featuring our guest, Michael Derchin on backing vocals!) https://www.youtube.com/watch?v=NaNi8j36Gio 2:30 mark in the song you can hear Mike’s primal scream ion the song

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52 Beating Cancer One Workout At-A-Time Transcript

SUMMARY KEYWORDS

mike, podcast, pounds, gave, doctor, cancer, fitness, week, years, life, eating, prostate, testosterone, inform, exercise, wife, episode, bon jovi, adam, day

SPEAKERS

Mike Durkin, Tim Edwards, Mike, Adam
 

Tim Edwards  00:00

The inform fitness podcast is brought to you by Audible. Get a Free Audiobook download and a 30 day free trial of Audible membership at audible trial.com forward slash inbound

Mike Durkin  00:19

life is just a bowl of cherries. Don't take it serious. Life's too mysterious. You work you save you worry so, but you can take your dough when you go go go. Keep repeating it's the berries, the strongest Oak must fall. The best things in life for you I just loaned so how can you lose what you never owned. So life is just a bowl of cherries. So live and laugh at it. Live and laugh at it, live and laugh at it home.

Tim Edwards  01:12

inform nation welcome in Tim Edwards here at the inbound podcasting network. And this is episode number 52 of the inform fitness podcast with New York Times bestselling author, Adam Zickerman. The song that you heard at the top of the episode was performed by an inform fitness client who has one heck of a story to share with you today. You are about to hear a stirring testimonial regarding the health benefits that can come as a result of the slow motion high intensity strength training protocol administered by the inform fitness program. And in some cases, maybe even life saving. Our guest today is a longtime client of the Manhattan inform fitness location, whose name is Michael Durkin, in this episode, you will receive some weight loss tips. But you're also going to hear stories of profound loss and perseverance, and most importantly, a lesson that you are never too old to make some positive changes in your life.

Mike  02:09

That was an incredible song to start off the episode. I'm so excited about this podcast, and for our guests that were that we're going to be interviewing today, because it's a testimonial of the health benefits that come with the inform fitness program. I think in this podcast, we're gonna re ask the question what is necessary if your goal is weight loss, it's going to dispel some of the exercise myths that we've talked about before on this podcast. And I think it's going to address the understated effect of hormones on muscle growth and fat loss. And our guest today has been a client with us since 2011. And in the last seven years, he's had some unbelievable results to his health and fitness. His name is Mike Durkin, you just heard him sing just now a second ago life is a bowl of cherries, and I'm just gonna I just recalled Mike, years ago, as a fact he sang backup with Bon Jovi actually years ago on which album was that?

Mike Durkin  03:09

The crush album.

Mike  03:13

We said it sounds like we're kidding. But we're not. And what song was it again?

Mike Durkin  03:17

One wild night

Mike  03:20

One Wild night, so we'll see if we can get a clip of that song. It's he's actually credited on the on the it was a CD at the time, right?

Adam  03:28

Can we get Bon Jovi to approve us to see a clip 

Mike Durkin  03:31

in addition to the backup, I also in the middle of that song, there's a primal scream. And that's me.

Adam  03:39

No way. Can you repeat that scream now?

Mike Durkin  03:43

I only do that on some of the machines that you put me on.

Adam  03:46

I only do that for big cash, Adam. I don't do that for free.

Mike  03:50

So Mike was referred by his good friend Hence Orme which if you're a listener of the podcast, he was the subject of the return of the prodigal client, which was

Adam  04:01

one of our most popular podcasts.

Mike  04:03

I personally love seeing Mike every week. He's consistent with his workouts. He works very, very hard. He's extremely positive and funny. And I've learned a lot from him over the years. And he's a financial analyst on Wall Street, loves his job has two grown kids. And he's currently 75 years old. He will be 76 in a couple of months, right?

Mike Durkin  04:24

Yeah, August

Adam  04:25

and August. What?

Mike Durkin  04:26

August 17.

Adam  04:28

Are you Leo?

Mike Durkin  04:29

Yeah

Adam  04:30

I'm August 4. August is a great month to have a birthday.

Mike  04:33

All right. Well, it's the opposite side of the calendar for me so but you enjoy it and I'll enjoy my

Adam  04:38

thank you very much. 

Mike  04:38

my half birthday at the same time. So anyway, in order to explain Mike's results, we have to go back to the beginning, which is 2011. In preparing for this podcast and in organizing my thoughts. I thought that Mike's story can be divided into three little chapters and the first one starts in 2011 When you walked in our door, and Mike, what was going on in your life at that time?

Mike Durkin  05:07

Okay, well, this chapter of my life actually started in late 2010. And what happened in late 2010. In November, specifically, my, my wife, Terry, who I had been my soulmate for 40 years was in intensive care, at Sloan Kettering hospital, she had been diagnosed with an aggressive form of thyroid cancer, and she had just been given a, you know, a few weeks or months to live at that point in time. And I was in, in the room with her. And she was a very caring person. And she looked at me and said, I want you to go, I don't like how you look, yo...

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51 High-Intensity Training Across the Globe with Simon Shawcross Transcript

SUMMARY KEYWORDS

people, exercise, high intensity, simon, workout, seconds, high intensity training, compound movement, minutes, trainer, physiology, muscle tissue, inform, fitness, hutchins, rigid, resistance training, performed, protocol, ken

SPEAKERS

Tim Edwards, Simon Shawcross, Adam
 

Simon Shawcross  00:06

Putting a little bit of reality into exercise and there are opportunities for people like you know, here inform in Manhattan to walk off the street and walk into a place where they're going to be really well looked after, and that that is replicated and can be replicated even more around the world. Can you provide your client with an experience that reinforces the positive impact of a high intensity training workout.

Tim Edwards  00:34

Hello, once again, inform nation we certainly appreciate you joining us here for episode number 51 of the inform fitness podcast, Tim Edwards here with the inbound podcasting network and a longtime client of inform Fitness. Today, the founder of inform Fitness in New York Times bestselling author Adam Zickerman is joined by Simon Shawcross. Now one of the first things you'll notice about Simon is that he flew across the pond to spend some time with Adam. He's a fellow high intensity personal trainer based out of London, in addition to his personal training, Simon is a weight loss coach and the co author of the book, the one diet, Simon can be found traveling around the world and speaking to corporations as a wellness expert. So in this episode, Simon and Adam will discuss the state of high intensity training methods across the globe. What are some of the different philosophies associated with high intensity training, and, of course, some of the common threads regarding this protocol as practiced around the world.

Adam  01:33

Hello, everybody. Welcome to the show. This is kind of cool. This is kind of impromptu, get together. I have with me today, Simon Shawcross. He's from across the pond, Simon works with a lot of trainers all around the country. He's a, he's an educator, and he has some really valuable insight, I think, because he talks to people like me, all around the world, people that are advocates for high intensity training. And because he's talking to so many different people, we'll be interesting to see their takes on high intensity training, and if there's any variation of a theme that we can learn from. So so welcome to the show, Simon.

Simon Shawcross  02:09

Thank you, Adam. Hi, Tim. Hi, everyone who's listening.

Adam  02:13

So Simon, as I said, you've been around the world interviewing entrepreneurs, high intensity enthusiasts, researchers, scientists, doctors, about high intensity training. We've just spoken about my philosophy, even you visited our gym for a while, we talked about what we do, how we do it. And my listeners, for the most part, know our approach. So what's different out there? What were the variations? What are people doing? That might be slightly different and interesting, how they approach whether it be from an exercise physiology point of view or training point of view, or maybe even from a business point of view? You can go wherever you want with this to start, and we'll take it from there.

Simon Shawcross  02:53

Okay, well, I think I'll start off with a fairly recent conversation with Dr. Doug McGuff. 

Adam  02:58

Okay

Simon Shawcross  02:59

about exercise into middle age and beyond, and looking at things like myokines and the research that is being done about really, effectively a young science. It's only about 10 years old, now and just showing the impact that muscle tissue has on the human physiology and the fact that is no longer looked as like a sort of set of dumb fibers of the nervous system act on. Now we can look at it as a accretionary organ that has hugely beneficial effects and implications.

Adam  03:31

So muscles are accretionary organ. And one of those things that you just mentioned myokines,

Simon Shawcross  03:35

myokines absolutely yeah

Adam  03:36

so what are those things that secretes myokines,

Simon Shawcross  03:38

which in myokines just go out and send signals to other muscle cells. And in some cases, cells around the body telling them to do certain things, effectively telling them to get fitter and to get better and more capable. So that's that's one aspect of the stuff we're learning nowadays is we've always known how much of a positive impact this has. But we're also now learning how much of that positive impact and how that occurs. So we can perhaps explain it better in the future to our clients as well.

Adam  04:09

So what about myokines? So let's get into these myokines a littl

Simon Shawcross  04:12

sure

Adam  04:13

what was Dr. McGuff, talking about them and saying,

Simon Shawcross  04:16

effectively saying that when you cause the release of myokines, what you're doing is you're sending this very strong signal to the body to certain organs, to get stronger to get more capable to send in some some situations. an anti tumor message with myokines have been shown to have a positive impact on certain answers. So it really is how the human physiology responds to strengthening exercise at a cellular level. Okay, so we come from behind NC, both of us, we come from a high intensity training community. And I tell you in the past, this community has been quite rigid sometimes about what exercise is. And probably that's a very understandable reaction to kind of what goes as being fitness out there in the wider in the wider world

Adam  05:12

right

Simon Shawcross  05:13

Because you know, anything you can throw at a wall and sticks gets promoted and sold as exercise out there. And you know, if you've got if you go out and your purpose is to go and have fun, fine. But we also know that to create a really positive physiologic adaptation, we want the intensity to be high enough. And if we're going to make the intensity relatively high, we also want to do it safely. So we have longevity behind this. And I think what we've been seei...

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50 Outwitting Back Pain with Cathryn Jakobson Ramin Transcript

SUMMARY KEYWORDS

pain, people, book, exercise, patients, problem, surgeon, opioid, hurts, chronic pain, surgery, spine, prescription, injections, mri, called, long, program, drugs, absolutely

SPEAKERS

Cathryn Jakobson Ramin, Mike, Adam, Tim Edwards
 

Cathryn Jakobson Ramin  00:05

The reason that exercise is successful with back pain patients is that it ends what really is the plague the back pain patient which is fear avoidance behavior, and catastrophizing and guarding. Those are three factors that we know of from basically they all come from behavioral psychology, but they are very, very prevalent in back pain patients and people who tend in that direction are the ones who frequently end up in chronic pain.

Tim Edwards  00:44

We are halfway to 100 Hello inform nation and welcome to episode number 50 of the inform fitness podcast with New York Times bestselling author and founder of inform fitness. Adam Zickerman. I'm Tim Edwards with the inbound podcasting network and a client of inform fitness. Adam Zickerman and Mike Rogers will be joined today by Cathryn Jakobson Ramin, who is an investigative journalist, a lecturer, and author of the book, crooked, Outwitting the back pain industry and getting on the road to recovery, which is a brilliant and comprehensive book that is essential to millions of back pain sufferers and healthcare professionals in Katherine's book, and in this episode, Catherine shatters assumptions about surgery, chiropractic methods, physical therapy, spinal injections and painkillers and addresses evidence based rehabilitation options. Describing in great detail how to avoid therapeutic dead ends while saving money, time, and most importantly, considerable anguish. Now if after listening to this episode, you decide to pick up Katherine's book, we will have a link in the show notes to audible trial.com forward slash inbound That's audible trial.com, forward slash inbound. And if you are not yet an audible member, you can sign up for a free 30 day trial membership and download the audio book crooked for free. If you decide to cancel your membership for any reason, you keep the book if you are already an audible member, and have cashed in your Free Audiobook download, then you'll receive a considerable discount on any of audibles 180,000 titles to choose from. Again, that's Audible trial.com forward slash inbound to get your free book just scroll on down to the show notes and you're one click away.

Adam  02:35

Hello everybody. Welcome to the show. This is gonna be a very good discussion, because it's about a subject that I am very personally involved with, which is of course back pain. me talk about my back issues on several of our episodes and we're just going to keep the ball rolling now so let's let's give them some some stats. Over 77 million people in United States experience back pain each year. For some the pain is present day and night for others. Well it shows up the moment the suitcase comes out of the closet or whenever the relatives come to stay stress. In other words, all in back trouble will cost the United States about 100 billion with a B dollars a year more than the cost of treating cancer, heart disease and aids combined. This prevalent woe exists in political, psychological, social and economic context that greatly influences how patients will be treated and if they'll ever recover. Today, we have with us journalist and author, Catherine Jacobson Raman, whose New York Times bestseller carved in sand. When attention fails and memory fades and midlife was published in 2007 spent years and a small fortune in her effort to resolve her own low back pain somebody similar to me. When nothing works, she decided to take an investigative look at the reality of the spine medicine arena. Expensive, ineffective, sometimes illegal, and often harmful. She found that the back pain industry exemplified the worst aspects of the US healthcare system. Today we welcome Catherine to our show, and to talk about her new groundbreaking book, crooked, Outwitting the back pain industry and getting on the road to recovery. Catherine, welcome to the show.

Cathryn Jakobson Ramin  04:19

Thank you so much. I'm delighted to be here with you today.

Adam  04:23

When I found out about your book, I had to get it immediately. I heard through the grapevine that you talked about some of the MedX machines that we use here and I needed to know what you felt about that. Little did I know I didn't realize you got this this book was thick. How many pages is it about?

Cathryn Jakobson Ramin  04:41

I think it's 340 pages or so.

Adam  04:43

And it's broken up into two parts. The first part basically, is discussing all the issues with our healthcare industry and all the problems and misleading information in all how and how all the scientific evidence points at all these modalities that our doctors are trying to push on. US aren't working, and why. And then she goes into the second part of her book where she talks about, well guess what there is hope there are things you can do. So, without further ado, let's talk about the first half. And let's talk about this dismal situation that the healthcare industry is in, why are there so many ways to treat back pain, yet, so few of them are effective?

Cathryn Jakobson Ramin  05:24

Well, back pain has largely been medicalized over the past 60 or 70 years. Up until the 1930s, nobody was having spine surgery unless you had been hit by a bus or had some other major kind of traumatic accident, because the chances of recovery or actually being able to walk again, were extremely poor. But in the 1940s, a couple of surgeons at Massachusetts General Hospital, discovered almost by accident that you could remove the intervertebral disc from the spine, and the person would survive. And in certain cases, the person's leg pain might relent. So having discovered that, that this, this disc could be removed safely enough, they said about doing a lot of that, what they realized was that they didn't fuse the tw...

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49 Meditation 101 with Benjamin F. Asher, MD Transcript

SUMMARY KEYWORDS

meditation, people, asher, mantra, meditation practice, doctor, tm, practice, inform, feel, transcendental meditation, blood pressure, energy, fitness, mdma, totally, body, meditate, creating, stress

SPEAKERS

Dr. Asher, Tim Edwards, Mike, Adam
 

Dr. Asher  00:06

There is a large body of research out there looking at all aspects of the way meditation affects the physiology, what it does to the brainwaves how brainwaves become more coherent, how blood pressure goes down, heart rate goes down, blood pressure goes down. And this is actually across all types of meditation for you to do. TM or mindfulness based practice. There are studies that look at meditation in attention deficit disorder, and showing that it improves that. And then there are all kinds of quality of life studies showing that people who meditate tend to be happier, live longer lives, and just feel more connected to themselves.

Tim Edwards  00:50

This is episode number 49 of the inform fitness podcast. What's up inform nation I'm Tim Edwards with the inbound podcasting network and a client of inform fitness.  Can you believe we are knocking on the door of 50 total episodes for this podcast? Wow, thank you very much for your continued support of this show and our sponsors. Now, over the past year and a half or so, Adam Zckerman the founder of inform fitness and Mike Rogers, the general manager of the inform fitness location there in Manhattan, along with a wide array of guests have discussed in great length the importance of building muscle in a safe manner, so that you can live the kind of life you want to live. We also have talked in great length, about the value of adopting a nutritional plan that supports the building of that muscle and burning fat to Supercharge Your Metabolism. Well, today, we will be drilling down into component or pillar number three, to live a healthy and balanced life, rest and recovery. As you well know your body needs to recoup and heal following your 20 to 30 minute high intensity workout at inform fitness. Well your mind also deserves an opportunity to be rejuvenated through proper sleep and mindfulness. So today, we are welcoming Dr. Benjamin Asher, who is based out of New York City, and is a board certified head and neck surgeon and a transcendental meditation instructor, Dr. Asher will be providing us with an easy to understand conversation regarding mindfulness and meditation, he will break down the value of meditation, the various meditation methods and how to get started on a path of rest, recovery and mindfulness.

Adam  02:33

Okay, welcome to the program, we have a really good show today we have with us, Dr. Benjamin Asher, he's a holistic, ear nose and throat doctor. But he's also a client of inform fitness. And we've known Mike and I have known him for many years as a client. And we've had many, many discussions about very interesting things. He's a fascinating man, and a great doctor, he, obviously a Western trained doctor, a medical doctor in United States in New York, but he's also a holistic, he also looks at the problems in modern medicine. And he deals with them. And he approaches medicine from both Eastern philosophy and modern Western philosophy, to really find the right balance to help the patient because there's a lot of problems in modern medicine, as we know, it's really a business, it's run like a business, sometimes the business goals of a medical practice, are not exactly congruent with the goals of the patient. And Dr. Asher is well aware of that. And he's dealt with in his practice. He's also a meditation expert. And that's kind of why he's here with us today to talk about meditation. And it's nice to hear about meditation from a medically trained doctor, because it's, it's unusual. So a lot of medically trained doctors, they poopoo Eastern medicine. And, you know, that's not cool either. But on the other hand, there's all these gurus out there that don't know anything about medicine. And they're acting as doctors and pushing just the Eastern philosophy. And that's also can be dangerous. A lot of people, for example, I know have go through these holistic treatments when diagnosed with stage four metastatic cancer. And they think that getting IVs of vitamin C and B 12. And meditating is going to cure them of their metastatic cancer. And that's not necessarily the right thing, either. So without further ado, let's bring on Dr. Asher, welcome to the show, Dr. Asher.

Dr. Asher  04:21

Hi, Adam, thank you very much for having me. Hi, Mike, I appreciate you folks participating in this conversation, which I think it's a really important topic for people and it's a very fundamental basis for overall well being.

Adam  04:35

Alright, so let me ask a question first. How did you become interested in meditation and stress reduction? Being a medically Western trained doctor?

Dr. Asher  04:44

Well, I actually started meditating way before I went to medical school. And my interest in going to medical school actually was I thought at the time that I felt so strongly about meditation practice that I felt that if I could be a doctor, I could get more people into interested in having a meditation practice. So I started actually doing meditation when I was 16 years old. And once I started college, I started doing Transcendental Meditation and I became a teacher of Transcendental Meditation. And after that, I've been doing all types of meditation practices and have studied many forms. And so when I people talk to me about meditation, I don't just tell them to do one type. I try to figure out what kind of meditation works best for different types of people and what they seem to like,

Adam  05:34

well, that's interesting. Yeah, I do. I do know, there are lots of different types of meditation. And that's, it's interesting that you help somebody given that personality and whatever, whatever, whatever else makes them up, in your opinion, will decide what meditation is set them up with. But before we get into the different types of meditation, I ...

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48 Fire Up Your Metabolism With The Spice Diet Transcript

SUMMARY KEYWORDS

spices, book, chef, people, flavor, tumeric, salt, cravings, food, salty, chicago, flavor profile, culinary, crave, inform, vinegars, fitness, sweet, recipe, audible

SPEAKERS

Chef Judson, Tim Edwards, Adam
 

Tim Edwards  00:05

Hey inform nation welcome in to episode number 48 of the inform fitness Podcast. I'm Tim Edwards with the inbound podcasting network and a client of inform fitness. We'll be joined in a minute with the star of the show New York Times bestselling author and the founder of inform fitness. Adam Zickerman. Hey, real quick, we are very excited to welcome a new sponsor to the inform fitness podcast. You know, over the past 47 episodes, we have interviewed several authors with books that contain content to help educate you in the science and mindset necessary to burn fat, build muscle and to supercharge metabolism. You might remember our episodes with Gretchen Rubin, Dr. Sylvia Tara and Dr. Martin Gibala. Well, all of those authors, including our guest, in this episode, narrate their books and are all available at Audible. Audible is a subsidiary of Amazon and the world's largest producer of digital audio books. So if you enjoy consuming your content through your ears, much like you do with this podcast, Audible is perfect for you. Tell you what, we have a special offer for you inform nation. How about a free audio book, here's what you do, simply click the link in the show notes to audibletrial.com forward slash inbound, sign up for a free 30 day membership trial and download any audio book for free. Now if you decide to cancel your membership for any reason, you get to keep the book. Simple as that you have nothing to lose. A good choice for that first free audiobook would be the one penned and voiced by today's guest, Chef Judson Allen chef Judson's book titled The spice diet includes strategies and recipes that support the power of 10 Nutrition protocol as mentioned in Adams book, power of 10, the once a week slow motion fitness revolution. And when one side note about chef Judson's audio book, it comes with a downloadable PDF with all the necessary spices, charts and recipes to fire up your metabolism. Okay, let's get to it. Here's Adam Zickerman and our guest today, he calls himself the flavor architect, Chef Judson Allen.

Adam  02:16

Hello, everybody. Welcome to the show. We have a great guest today. I'm really excited about this. We have with us today, Chef Judson, Todd Allen, he's the author of the spice diet. The name of the book is called the spice diet. And the subtitle is use powerhouse flavor to fight cravings and win the weight loss battle. Full disclosure. First of all, my publisher of my book power of 10 was working with Chef Judson and he and Chef Judson wanted to put an exercise component in there and I work with Chef Judson. And part of this book has a high intensity training aspect to it so so I thank chef Judson for inviting me to be part of this book. But that's not why I'm having him on the show. I actually liked the book regardless, and I've said this before in other podcasts. And this is why I like the book so much. Because when it comes to making healthy food choices, as Chef Judson points out in his book, and as I've pointed out a million times it this is not easy. It's not easy to control your cravings and eat properly let's and Well, I've always used a song lyric to to kind of help kind of guide people through these these difficulties of making choices. And that is if you can't be with the one you love, love the one you're with. And there are lots of things that we have to avoid simple sugars, refined carbohydrates, the list goes on. But there's plenty of things that we can have. And that's the way I like to look at it don't pine for the things you can't have like pizza, and a lot of pasta. And think instead of the great things that you can have. And what I love about your book Chef, is the spice diet helps you love the things that you can have with the use of spices. And you know, just like some people, when they're decorating their house, they're afraid of color. They just paint everything white and tan in their house. Well, Chef, you're helping people kind of get over that fear of using spices and their foods and staying away from just salt and pepper, which of course are great spices but like there's there's a lot of spices that we can use. And we're going to get into all that I'm going to ask you a whole bunch of questions about spices and I love to cook and I love to love the things I'm allowed to have. Because I am avoiding all the things that I crave and I've never gotten rid of those cravings. I'm always pining for things I can't have. And I always get over it by thinking what can I have and how am I going to make it taste great. And you say in your book Chef, you say at the beginning of your book, you say you don't have to sacrifice flavor to eat well and healthy. So that leads me to one of my first questions. I just want to maybe get some background on you and I was wondering where Did your culinary journey begin? And what brought you to where you are now?

Chef Judson  05:05

Wow, great question, Adam. You know what I, I tell folks all the time that that my culinary background is a little different. I always say that I used to dream about food when I was a little kid. And, you know, I knew that there was something different about me, I just never knew what it was. But the moment you begin to like literally dream about food, like the flavors how you put them together, you know, something's not right, 

Adam  05:31

you found your calling.

Chef Judson  05:35

yeah, But later, later, life to your point later in life, it turned out to be my calling, it turned out to be the fact that this was something I was very passionate about. So, you know, I followed that I followed those dreams I followed that passion into into high school where I studied food science, and I went to the only urban agricultural h...

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47 Living with Uncertainty-Conversation about Studies w Dr. Peter Attia Transcript

SUMMARY KEYWORDS

study, exercise, relative risk, question, people, risk, difficult, point, drug, read, understand, epidemiology, picking, metformin, called, wrote, smoking, rule, squats, tricycle

SPEAKERS

Tim Edwards, Dr. Attia, Adam, Mike
 

Dr. Attia  00:06

You know, cognitive dissonance and bias are so strong. And once we lock in on an idea, it becomes very difficult to see evidence that contradicts that. And it also becomes very difficult to scrutinize evidence that supports it.

Tim Edwards  00:28

Welcome inform nation to Episode 47 of the inform fitness Podcast. I'm Tim Edwards with the inbound podcasting network and in a minute, Adam Zickerman, the founder of inform fitness and general manager slash trainer at inform fitness New York City will be joined by the gentleman whose voice opened the show, Dr. Peter Attia, who is the founder of Attia Medical, PC medical practice with offices in San Diego and in New York City, focusing on the Applied Science of longevity. He also happens to be a client of inform fitness like myself. Dr. Attia joins us today to discuss the studying of studies regarding the mechanics of scientific research, and how to distinguish the relationship between showing cause and effect. Now you might be asking, What does any of this have to do with slow motion high intensity strength training? Well, plenty. How many times in this podcast have we referenced a study based upon exercise and nutrition alone. You see it every day in your social media feeds and on the news. But how many of these studies are actually true or even accurate? How are these studies administered? And can you trust the results? Well, to quote Adam Zuckerman hopefully after listening to this episode, you'll be a bit more equipped to understand the barrage of information you read and hear about, and not to fall, hook line and sinker for every claim that is reported as a study.

Adam  01:53

Hello, everybody, this is Adam, very excited about this podcast. It's kind of a little heady, gets into statistics, but hopefully we're going to break it down for the layperson. So when you read headlines that make such crazy claims that you can kind of your your, your well, basically a bullshit detector goes off and you can kind of figure out how to navigate that. So we have with us to talk about this Dr. Peter Attia. He's a physician practicing in New York City and California. And his practice basically focuses on longevity which he calls the overlap of lifespan and health span, which is kind of cool. His clinical interests are in Nutritional Biochemistry, exercise physiology, lipid ology, endocrinology, and a few other cool things. He's also somebody who works out very easily. You just worked out here just now didn't ya,

Dr. Attia  02:39

sure. Did.

Adam  02:40

How you feeling?

Dr. Attia  02:42

that hurt. That was

Mike  02:43

sorry. Sorry, Peter.

Adam  02:45

Mike trained him. Yeah.

Tim Edwards  02:48

Sorry, not sorry.

Adam  02:50

Peter is also an incredible athlete, endurance athlete. And he understands the efficacy of these types of high intensity workouts that we talked about. So Doctor, thank you for coming on the show.

Dr. Attia  03:02

Thank you for having me. But I will add one correction. I don't think I can use the word athlete to describe anything I do anymore

Adam  03:10

former athlete,

Mike  03:12

he looks like an athlete. It looks like you haven't seen him. He looks pretty good,

Adam  03:15

he's a good looking guy. So beat up. I want to do this podcast because I read your series you wrote, you wrote a five piece series called studying studies. And you venture into much detail about the mechanics, if you will, of scientific research, and how difficult it is to distinguish without a shadow of a doubt the relationship between, of course what all research tries to do, show cause and effect. So Dr. Attia, you start off your series, quoting two iconic individuals. First, from Mark Twain, who I guess you mentioned is quoting Disraeli, Benjamin Disraeli, who says there are lies, damned lies and statistics. And you also quote a Nobel Prize winning physicist Richard Feynman, one of my favorites, actually, I read his posthumously published Caltech lecture called the meaning of it all. Is that where you got this quote from? By the way?

Dr. Attia  04:07

I actually to be honest, I don't remember in which I mean, he said it so famously, so many times.

Adam  04:12

Yeah

Dr. Attia  04:12

My favorite book, of course, is surely you're joking. Mr. Fineman? Yes, which is the sort of the the sort of entertainment value of Fineman.

Adam  04:21

So Dr. Feynman says, The first principle is that you must not fool yourself, and you are the easiest person to fool. So you have to be very careful about that. And this is our responsibility as scientists, certainly to other scientists, and I think also to laymen. So doctor, you know, tell me if I'm wrong, but your main point of this whole series of essays is something that you actually say in your first essay, which is, and I'm quoting you, statistics can be both persuasive and misleading if we're not careful. And it's self persuasion that we must vigilantly guard against if w...

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46 The Balance Training Trend is on Shaky Ground Transcript

SUMMARY KEYWORDS

balance, unstable, walking, surface, leg, exercise, trainers, sensory input, called, problems, people, sensory receptors, standing, stable, fitness, improve, muscles, confidence, motor skill, adam

SPEAKERS

Tim Edwards, Mike, Adam
 

Adam  00:05

So based on current research I and inform fitness in general does not recommend the use of unstable surfaces outside of a rehabilitative setting. Physical therapy, exercise performed on unstable surfaces does not transfer well to stable surfaces or our everyday life. Nor do the risks outweigh the beneficial adaptation. Some experts even believe that there may be a reduction in stable surface performance for the same exercise. When developing training programs for clients fitness practitioners, a must focus solely on safe, intense strength training.

Tim Edwards  00:46

That of course, was New York Times best selling author and founder of inform fitness, Adam Zickerman. I'm Tim Edwards with the inbound podcasting network and a client of inform fitness. Shortly we will be joined by Adam and his general manager and trainer of the inform fitness location right there in the heart of New York City, just about five or six blocks east of the base of Central Park. Here in Episode 46, Adam and Mike discuss something that the vast majority of us take for granted every day, our balance, they will discuss some of the myths and facts regarding the maintenance of our ever so important balance through the myriad of training methods practiced in gyms all over the country, some of which are downright dangerous. So how do you safely train to improve your balance? Well, let's hear from the experts.

Adam  01:34

So the thing about balance is that most of us take our balance for granted. Man, I don't think any of us think twice about walking across a gravel driveway, or transitioning from walking on a sidewalk onto grass, or getting out of bed in the middle of night without stumbling. I mean, it's just things that just we do, we don't think about it. And believe it or not, there are people that have impaired balance, meaning activities, like I just mentioned, can be extremely fatiguing, hard to do. And dangerous. I mean falls I mean, especially older individuals. And there's so much confusion about balancing what balance actually is, and all the myriad factors that influence balance, and our esteemed. Our esteemed exercise industry, as usual, oversimplifies the solution to improving one's balance, mainly because they don't even understand all the parameters of balance and all the things that go into somebody's balance. And of course, you know, as a result of not understanding it, and over simplifying it, you know, most of the recommended exercises to improve balance are best ineffective, and at worst, they can actually lead to more injury. So the story about balance, it kind of reminds me of the same story about saturated fat absolutely how its still bad for you to have saturated fat. And the reason the balance and the saturated fat story kind of are similar to each other is because on the surface, it seems very logical that saturated fat must be bad for you, right? I mean, how could it not be? I mean, you can practically see the gobs of fat clogging your arteries as you eat it. But still, there is no compelling evidence backing this idea up. Yet, despite the fact that there's no compelling evidence, researchers are still warning us against its consumption and skew the results actually to fit their argument. And we talked about that in depth. In podcast, which one Tim

Tim Edwards  03:16

it was episode 34 titled is the American Heart Association misleading us about coconut oil? So we go certainly deeper into it about some of the studies and how some of those studies are incredibly outdated, which are telling us that saturated fats are harmful for us.

Adam  03:31

So you know, that's another example of this idea that it must be true, because how can saturated fat not be bad for you, and we try to support our beliefs, our biases, and the same thing with balance. You see, there's a growing trend in our fitness industry now. And it's the use of these unstable surfaces during resistance training. You know, if you walk through any local gym or Personal Training Studio in the functional training gyms, you'll see bozhou domes, air disc balance boards, and some professionals, a lot of professionals actually are claiming that unstable surfaces, increased balance, proprioception, which is the ability for the body to know where it is and how it is moving in space, and of course, core stability. All right, well, at first glance, as with the saturated fat story, at first glance, it's easy to see why most of the population would believe such claims. I mean, if you balance on an unstable surface, why wouldn't you be able to bounce better on a stable surface? If your core is constantly contracting? To maintain your center of mass? Why wouldn't your core stability improve? And while these claims seem logical, the truth of the matter is current research has not been able to support any of this. So first things first, let's define balance as it's truly defined in the medical world. So simply put balance is the ability to maintain the body center of gravity over its base of support. And a properly functioning balance system allows us to do four things really alright. First, it allows us to see clearly while we're moving or Vision. Alright, it also balance allows us to identify orientation with respect to gravity, three, it determines direction and speed of movement. And then, with those three abilities, it also helps us make automatic postural adjustments to maintain posture and stability in various conditions and activities. Now, balance is achieved and maintained by a complex, a very complex set of sensory motor control systems. And that includes sensory input from several sources, our sight, our touch, which is called proprioception, and something called the vestibular apparatus within the ears, our inner ear, and that stimuli input from motion, equilibrium spatial orientation. So already you can see this is kind of complicated stuff. And there are there are disciplines and just this balance alone, I mean, ear nose and throat doctors deal with this regular basis. ophthalmologists deal with this on a regular basis, neurologists deal with people with balance problems on a regular basis, because that's what balance is part of it's part of our neuro system, our visual system, and our inner ear. All these things contribute to our balance, then is the integration of all the sensory input, and then the motor output to the eye and skeletal muscles that react to the sensory input. And all along this chain things can go wrong and affect our balance, injury, disease, certain drugs, and even just the aging process...

The founder of InForm Fitness, Adam Zickerman and the general manager of the InForm Fitness location in NYC, Mike Rogers provide some easy-to-follow nutritional tips to expedite the results you are looking for.

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45 D-I-E-T is a Four Letter Word Transcript

SUMMARY KEYWORDS

breakfast, carbs, people, salad, lunch, food, carbohydrates, dinner, little bit, grams, podcast, eggs, fitness, week, prepare, low carb diet, low carb, throw, easy, flavors

SPEAKERS

Tim Edwards, Mike, Adam
 

Adam  00:06

Instead of obsessing on the fact that you cant have all these carbohydrates that you crave or you cant have whatever it is that quote unquote, you're not allowed to have, you know, whether it be pizza or rice or pasta. Now you can pine for those things and dwell on the fact that you can't have any of that stuff. But how about instead of focusing on what you can't have, enjoy and focus, the things that you can have, because they're great choices, love the things you can have.

Tim Edwards  00:40

Inform nation This is episode 45 of the inform fitness podcast with New York Times best selling author, Adam Zickerman. I'm Tim Edwards with the inbound podcasting network and a client of inform fitness. For almost 50 episodes, we have discussed the many benefits of participating in a slow motion, high intensity strength training protocol, like the one offered at several inform fitness locations across the country. One of those benefits of course, include weight or fat loss. To accomplish your fat loss goals, the efforts don't stop after your 20 to 30 minutes a weak and inform fitness gym, your habits, of course in the kitchen are equally as important. So if you want to lose weight, you've heard it many times here on the podcast that you can't out exercise a bad diet. So today, Adam Zickerman and Mike Rogers, the general manager of the inform fitness location in New York City provides some easy to follow nutritional tips to expedite the results you're looking for.

Mike  01:35

Alright, well, this, this is gonna be an interesting podcast, I hope it's gonna be a little bit, it's gonna be a little bit different, but sort of cover it never know, it's gonna cover a little bit

Adam  01:45

of a little bit of this a little bit of that we're talking about food, and

Mike  01:49

it's gonna be a little bit of a food thing exactly

Adam  01:50

a pinch of this and a pinch of that

Mike  01:52

and a dash of this

Adam  01:53

teaspoon out here

Tim Edwards  01:56

Covering pillar number two, right nutrition.

Mike  01:58

Yeah, yeah, well, you know, something, you know, we talk about carbs in some other other podcasts. In the past, we've mentioned carbs. And we've got

Adam  02:07

ketogenic diet

Mike  02:08

the ketogenic diet, a big one we get from clients all the time, who try to tackle a no carb diet, a ketogenic diet, a paleo diet, a low carb diet. And sometimes, you know, I mean, the references are all over the internet, there's books everywhere to like, go into any of these things. But sometimes people are just, they're on the run, and they don't have time to get to these things, or they're just overwhelmed by all the content. So what we decided we wanted to do is do a quick podcast, and throw out some ideas to answer some of those questions. Because oftentimes be like, What can I have for breakfast? What can I have for lunch? What can I have for dinner, we just want to throw out some quick recipes, some quick ideas that are easy to prepare that don't take that much time. And I think will then accommodate the the no carb, or the low carb, whatever variation you're doing

Adam  02:52

so basically we want to say, alright, so the way you start with this low carb diet is everything opposite of Rachael Ray.

Tim Edwards  03:02

Now, guys, so the question I have is, so some of these tips that we're talking about today, are these for people who are looking to lose weight or sustain, or just to kind of support the power 10 workout?

Mike  03:13

Well, there's a lot of reasons why people go on no carb diet or low carb diets. It's not just I think the most, the typical reason is to lose fat, trying to drop fat. Um, I think just before we go into the recipes, you just want to talk just quickly about the relationship between carbohydrate intake, insulin and fat regulation.

Adam  03:33

But instead of talking really theory, I think what we want to talk about his really practical things more like you know, what to eat, basically, what does that entail me, we all talk about low carbs. What does that mean? Like I was having this conversation today with somebody about low carb and not really fully understanding. She's like, I mean, can I have any rice? And I have any alcohol? Can I have any? I mean, like, I was like, no, no, no, no, no.

Mike  03:54

I mean, like fruit or carbohydrates, right. All that kind of stuff. Yeah. Yeah. Well, you know, something, the end all be all to someone's nutrition. I think it involves a lot of factors. And I think the reason why a lot of people do no carb or low carb diets is to control insulin, which is one part of the whole puzzle. And I think these suggestions are going to tackle that one piece of the puzzle, because I think for a lot of people like Tim, you just said that you've had some a few months of poor eating, and that you've got back onto the wagon, where you just cut out carbohydrates, and you lost six pounds recently. Well, that's the thing. I mean, I don't think that's going to answer all of your nutritional concerns or all of your health concerns. But it's it's a big piece of the puzzle. And I think just doing that gets the fat burning going. And well, I think we've kept we've tackled the why and the theory and the science in the past this one, let's just talk about what suggestions we can give you right off the bat.

Adam  04:51

Bring it home bring it all home.

Mike  04:53

Yeah, so I mean, really just diving right into it. Breakfast Ideas are I think this is the hardest thing for a lot of people able to get into because the most conventional breakfast food is very, very refined foo...

Adam Zickerman - Power of 10: The Once-A-Week Slow Motion Fitness Revolution http://bit.ly/ThePowerofTen
For a FREE 20-Minute strength training full-body workout and to find an Inform Fitness location nearest you, please visit http://bit.ly/Podcast_FreeWorkout

44 High-Intensity Strength Training for Skiers Transcript

SUMMARY KEYWORDS

skiing, high intensity exercise, endurance, strength training, skiers, adam, body, ski, high altitude, podcast, high intensity, bike, oxygen, strength, create, fitness, energy, muscles, high intensity training, ability

SPEAKERS

Tim Edwards, Mike, Adam
 

Adam  00:06

skiing is demanding skiing. downhill skiing is a very fast twitch, anaerobic kind of activity. So that strength you're getting in your legs, it stands out more when you're doing that type of activity. downhill skiing is similar to weight training, high intensity weight training, where you have brief bouts of high intensity

Tim Edwards  00:29

Hey, inform nation good to be back with you again. Thanks for joining us for episode 44 of the inform fitness podcast with New York Times bestselling author Adam Zickerman and general manager of the Manhattan inform fitness location Mike Rogers. I'm Tim Edwards with the inbound podcasting network. And at the time of this recording, we are smack dab in the middle of the 2018 Winter Olympics, and a lot of us are camped out in front of the TV cheering on the Americans and their favorite winter sports like ice hockey, figure skating, snowboarding and skiing just to name a few, while others are actually headed out to the ice or to the slopes themselves. So how does all this tie into a podcast about slow motion high intensity strength training? Well, though you may not find Olympic athletes training at the several inform fitness locations across the US. Adam and Mike have heard numerous reports from their clients. How the power of 10 protocol has shown significant results to improve a skiers performance and endurance while enjoying their time on the map.

Mike  01:28

Every year, we receive testimonials about how this 20 minute workout really changes our lives. And one of the common ones I get is from downhill skiers. I'd say it's February now and perhaps it's too late to get the skiers this season. But I think we need to address it

Adam  01:45

and we still have spring skiing coming next. Right?

Mike  01:47

That's true. Somewhere in the world. You're skiing somewhere.

Adam  01:51

But that's right. You know, if you go down to South America, during our summer you can still ski in Santiago, Chile.

Mike  01:58

Exactly. So I guess no matter what year we're doing this, okay. And, or what time of the year

Tim Edwards  02:04

but you have a lot of skiers

Adam  02:06

it's six o'clock somewhere. 

Mike  02:07

And in this podcast, I'm going to be the questioner and I'm going to I'm going to interview Adam about

Adam  02:12

and I'll be the obliger

Mike  02:14

the obliger yeah

Tim Edwards  02:15

right. Gretchen would be proud.

Mike  02:17

I'll be I'll be the upholder.

Adam  02:19

If you don't know what I meant by that, check out our podcast with Gretchen Rubin.

Tim Edwards  02:22

That's right, right.

Mike  02:24

Anyway, but the big things are that we want to think about are why does it make such a profound difference for skiers performance? Why is strength training so important for skiers? And And why does this form of weight training the power of 10? Why does that take it to a much higher level? First of all, Adam, you used to ski and now you're a snowboarder, right?

Adam  02:44

I went to the dark side

Mike  02:45

Mm hmm. How long? How long did you ski for by the way,

Adam  02:48

it's about 13 14 years old, right after my Bar Mitzvah. I took one of those high school group trips, and I was skiing every year till I was, like 40. And for the last 13 years, I've been snowboarding, I haven't looked back,

Tim Edwards  03:03

what was that transition like? I mean, it's, it's really, I would assume completely different.

Adam  03:09

It is really different. And I spent five days literally on my butt. And it was probably, which amounted to probably 7500 Push Ups.

Tim Edwards  03:22

Getting back up?

Adam  03:23

that's how you get it, like you just didn't push it just to get yourself up off the ground. You do. I mean, so, you know, we can make this relevant to what we're about to talk about, which is, you know, I was only because I was in really good shape that I was out actually able to withstand the brutal nature of learning how to snowboard matter of fact, so many middle aged adults have talked to me about possibly taking up snowboarding or talking to me about they tried taking up snowboarding at a later age. And quite honestly, that a lot of people have given up because it's just too hard to kind of transition because they just couldn't, couldn't get up after a while they were they're really too weak to just continue to learn because you fall so much until you finally get the hang of it. And once you get the hang of it the learning curve, it's actually kind of easier than skiing. Again, you know, I skied a long time and I was, you know, an advanced skier, but but I wasn't. I was doing everything I was going to do on skiing. I was not a great skier. I was a very good skier, but not a great skier. And I just kind of felt like I wanted to try something new. And I was I was challenged to do that by somebody who invited me to the place at Sun Valley. And like, he said, Listen, you can stay at my place, but you're going to snowboard, like, that's a deal. And that's how it ...

To find an Inform Fitness location nearest you visit www.InformFitness.com.
To purchase Adam Zickerman’s book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTen

38 Extreme Attitude + Reasonable Plan = Success Transcript

SUMMARY KEYWORDS

extreme, people, eating, adam, diet, results, ketogenic diet, week, keto, discipline, cravings, podcast, vegetarian diet, oftentimes, life, oils, fitness, day, lose, dinner

SPEAKERS

Tim Edwards, Mike, Adam

 Adam  00:06

You know, some people think just following a diet to the to the letter of the law is extreme. But that to me that's not extreme. That's extreme discipline. Yeah, but it's not it's not irrational extreme working out so you drop every single day of the week. Those are two different types of extremes, in my opinion. And I think there's a way that we should differentiate those types of extremes because sticking to a very healthy diet, which I can which I laid out before, a lot of people think is extreme.

Tim Edwards  00:40

Inform nation welcome in to the inform fitness podcast with New York Times bestselling author, Adam Zickerman. In just a moment, Adam will be joined by Mike Rogers from the New York City inform fitness location, Sheila Melody from the Toluca Lake Los Angeles location is still out, but we'll be back with us again next week. I'm Tim Edwards with the inbound podcasting network and a client of inform fitness. Now, last week Adam, Mike and I discussed the potential dangers of not closely modulating high intensity exercise programs, such as those found at CrossFit, excessive spin classes or marathon training. Well, today we'll be discussing the merits of developing an extreme attitude about a reasonable plan, especially when it comes to your diet, which is what pillar number two is of this high intensity strength training protocol found in Adams book, power of 10, the once a week slow motion fitness revolution. And if you're a subscriber or a regular listener of the podcast, you already know that earlier this year, Adam adopted a ketogenic diet. Now, some would say that that would be an extreme dietary plan, or is it? Adam will update us on his progress and the results of going keto plus a lot more. So without further ado, here's Adam,

Adam  01:54

you know, one thing about extremes reminds me of some advertisements I see in the airports, it's the same picture side by side, let's say it's an antique piece of furniture. And one person might look at that as garbage, you know, and somebody else might look at it as art, you know, something like that. There's an analogy here, because we think of what we do as an extreme extreme minimalism. You can look at this, as you know, we're trying to do as little exercise as possible as you need. And some people think that's extreme. Some people look at the level of going to muscle failure as an extreme. Some people think eliminating carbohydrates or refined carbohydrates from your diet is extremely not having any sugar and doing something like a ketogenic diet. They see that as extreme. On the other hand, the same person that does a ketogenic diet might think that the gross amount of carbohydrates that somebody is eating is extreme. And from a biological standpoint, you know, there's an argument to be made that, you know, keto is not extreme at all. I mean, a ketogenic diet was absolutely normal, you know, so because that's my perception. My perception is modern diet is extreme. Again, how do you define a ketogenic diet? Well, you have to be in ketosis, you got to be basically using ketones as fuel and fafi fuel. So in other words, the metabolic pathway exists and people are on it healthily for a long time. So it can't be that extreme. First of all, secondly, you know, what I do in a ketogenic diet if I if I, if I didn't call it a ketogenic diet, and I didn't mention that you happen to be in ketosis. And if I said to somebody, this is what I normally eat. And I say, for breakfast, I have a couple of eggs. Right and, and some water and some greens. And then for for lunch, I have a salad with nuts and vegetables, and I put olive oil on it. Alright, and I put, you know, maybe a couple ounces of chicken, or cheese. And then for dinner, I have a whole plate of Brussels sprouts, and a six ounce piece of salmon. Now, somebody say that's extreme if I eat like that, for three months straight. I'd be on a ketogenic diet. And I've ate those same meals every single day or meals just like that. In macronutrient macronutrient makeup, nobody would call that extreme. It sounds like a vegetarian diet with some, some lean meats, little little portion, lean meats on the side, right? No one's gonna say that's extreme diet, if they hear it that way. But if I say that, Oh, by the way, by eating that way, and not having any bread or rice or any of those other things, then all of a sudden it becomes an extreme diet, but that's what I did for 90 days ate like that, you know? Yes. The amount of butter and amount of oils I put on my salads were high, but they're all the healthy oils right? You know, with some controversy, you know, the avocado oils, the olive oils, coconut oil. I know that's kind of controversial, but it's not it's not to me, it's not extreme to me,

Mike  04:59

people, people have expectations based on their experience and they were they, their early judgments come in. And oftentimes when they take the time to actually listen to what Adam just said, like, oh, like if they actually they didn't hear the word ketogenic and heard. Oh, wow, that sounds actually that's just relatively sustainable. It is very sustainable.

Adam  05:20

And I mean, somebody said to me, you know, that's a good experiment. A lot of people ask me, What do you eat right and expect me to kind of sum it up in the in the name like a noun like, right, yeah, it's a Keto or the Paleo diet, 

Mike  05:31

or if you described a scenario describing it. Oh, you're doing the Palio? Yeah.

Adam  05:36

That's a good experiment. What I'm going to do instead is I'm going to say what, what instead of saying, what do I call it, I don't know what I call, but this is what I eat. Let me tell you what I eat. You tell me what it is.

Tim Edwards  05:44

And no one will look at you crooked that way. That's right.

Adam  05:46

So it sounds like a very well balanced diet, right? Like, you know, that's hard for people to do. In our day and age, it is very hard for somebody to eat like that, because of all the choices and the options, because we do have pizza and cereal and cookies,

Mike  05:59

but also their experience, for example, like the idea of what your breakfast can be, you know, like, we've grown up and we thought, okay, it's eggs and bacon, or cereal, or a bagel and cream cheese, or pancakes or french toast. And if you're going really healthy, it's yogurt or oatmeal, okay, or something like that, you know, like, that's what we've that's what how we grew up. But the thing is, and people ask me wha...

Adam Zickerman - Power of 10: The Once-A-Week Slow Motion Fitness Revolution http://bit.ly/ThePowerofTen
Greg McKeown - Essentialism -The Disciplined Pursuit of Less
http://bit.ly/Essentialism_Amazon
http://bit.ly/Essentialism_Audible

For a FREE 20-Minute strength training full-body workout and to find an Inform Fitness location nearest you, please visit http://bit.ly/Podcast_FreeWorkout
If you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. 

43 Essentialism: The Disciplined Pursuit of Less Transcript

SUMMARY KEYWORDS

exercise, fitness, essentialist, essentialism, people, book, workout, luke, thinking, essential, crossfit, inform, client, stimulus, barbara walters, adam, high intensity, location, paying, lose

SPEAKERS

Tim Edwards, Mike, Luke Carlson, Adam
 

Luke Carlson  00:06

We are in an exercise and fitness climate, where 98% of what people are doing is not essential. Before you could even contemplate anything fitness related. You have to have that filter going into it less, but better. How can I focus on what's truly essential, and then eliminate everything else so that I can pour myself in to what's actually essential?

Tim Edwards  00:37

Inform nation thanks for being with us for episode 43 of the inform fitness podcast, with New York Times bestselling author, Adam Zickerman and friends. I'm Tim Edwards with the inbound podcasting network and a client of inform fitness in Toluca Lake here in Southern California. Today's guest on the podcast is Luke Carlson. Luke is an American College of Sports Medicine certified exercise physiologist, a cancer exercise specialist, and has a BS and MS in kinesiology from the University of Minnesota. And the reason Luke will be with us in this episode is to discuss a book authored by Greg McEwen titled essentialism, the disciplined pursuit of less, and how the principles in the book directly apply to the slow motion, high intensity strength training protocol, practiced at all seven inform fitness locations across the country. And the three Discover Strength locations in and near Minneapolis, Minnesota, of which Luke is the founder and CEO.

Adam  01:36

So Luke, welcome to the program. Thank you for coming in.

Luke Carlson  01:39

Hey, it's my pleasure. It's an honor to be here. Thanks for having me.

Adam  01:41

Yeah, so Luke is actually in our office. He's not calling remotely from his home base in Minnesota. He's actually here visiting New York who's actually some clients in the New York City Marathon. And here is rooting him on and he's still lingering in New York for a little while. And

Luke Carlson  01:57

we had to make the visit to inform fitness. It's always a top of my New York list. Everybody else wants to see that. The Empire State Building and I want to see inform fitness in New York.

Tim Edwards  02:10

that tour bus comes right by your facility there right, Adam?

Adam  02:14

Oh, when a tour bus Yeah, the double decker tour. They always point out there's Inform Fitness over there.

Tim Edwards  02:19

Adam waves out the window outside.

Adam  02:22

Everyone wants to know what that line is outside. So So So Luke, Luke is multi talented, not only does he run high intensity fitness facilities, but he's a motivator, corporate motivator, and a incredible entrepreneur. And I heard him giving a talk on a book written by Greg McKeon called essentialism. It's a New York Times bestseller. I read it this weekend, after hearing Luke talk about it. And it's a great book on on basically paring down what's important in your life and learning to say, No, it's a big skill. Easier said than done. As it turns out, and we all want to be everything to everybody, whether we're running a business, we don't want to ever turn a customer down. Even though that customer might not be for us. We never want to say no to our kids, our employees, our friends, and we end up overextending ourselves. And we basically lose sight of what's important to ourselves, our own individual wants and goals. And, of course, part of that process, and why it's relevant to high intensity exercises. People tend to feel the need to exercise a lot. And more is better. And this book is really the opposite of that it's do, what's the expression,

Luke Carlson  03:49

the mantra over and over throughout the book is less, but better

Adam  03:53

exactly

Luke Carlson  03:53

in every area of your lives. And think about that, my goodness, that applies to how we work, all of our family interactions. But then you think about workouts, it's before you could even contemplate anything fitness related. You have to have that filter going into it less but better. How can I focus on what's truly essential, and then eliminate everything else so that I can pour myself in to what's actually essential. And Adam, I know you live this every day, you guys live this every day, but we are in an exercise and fitness climate, where 98% of what people are doing is not essential. People don't have a clue. And they haven't asked what is essential.

Adam  04:32

And that's the that's what this whole podcast is kind of about really kind of bringing it down to what do we truly need for exercise and why don't we what's the what's the least amount we can do to get the most out of our exercise program? Right?

Luke Carlson  04:47

It's it's unbelievable when I when I read the book, and I read it about a year ago a little over a year ago and I actually heard the author speak and I thought I need to read this book. And I thought son of a gun I've been practicing this type of exercise for For the better part of 17-18 years, and now he writes this book, and he really provides the perfect framework or filter from which to look at exercise. So he is really saying without talking about exercise, he's really saying all of the same things that we've been saying for so many years.

Adam  05:18

There's a quote in the book, or he's quoting Victor Hugo, actually in the book. And we all know and love Victor Hugo, the French dramatists. He says here, nothing is more...

The reason we have invited Bill back to join us is to discuss Episode 36 that was released a couple months ago featuring body-builder Doug Brignole. Doug too is an author and his book is titled Million Dollar Muscle: A Historical and Sociological Perspective of the Fitness Industry.

Today Bill, Adam, and Mike will be comparing and contrasting their different methodologies and philosophies regarding weight training with that of Doug Brignole.

Bill DeSimone - Congruent Exercise: How To Make Weight Training Easier On Your Joints http://bit.ly/CongruentExercise

Adam Zickerman - Power of 10: The Once-A-Week Slow Motion Fitness Revolutionhttp://bit.ly/ThePowerofTen

Doug Brignole - Million Dollar Muscle: A Historical and Sociological Perspective of the Fitness Industry http://bit.ly/MillionDollarMuscle

To find an Inform Fitness location nearest you visit www.InformFitness.com.

42 Comparing and Contrasting Congruent Exercise Methodologies Transcript

SUMMARY KEYWORDS

muscle, exercise, joint, compound movements, people, doug, lever, point, resistance, squat, abdominals, weight, moving, tricep, talking, bodybuilder, arm, podcast, stabilizing, movement

SPEAKERS

Tim Edwards, Mike, Doug Brignole, Adam, Bill DeSimone
 

Adam  00:05

I know it sounds like we're disagreeing with everything Doug has said on the last interview, you know, we agree 90% We're on the same page. I mean, the idea of paying attention to the biomechanics, protecting the joints, using a speed that safe trying to use little momentum as possible. Understanding that, you know, we're trying to get stronger. We're not trying to become a boxer or an athlete, you know, I mean, his idea his approach to general fitness and exercise. We're a lot closer in agreement than we are in disagreement, I would say.

Tim Edwards  00:43

Hello, and welcome to the inform fitness podcast with New York Times bestselling author, Adam Zickerman. I'm Tim Edwards with the inbound podcasting network and a client of inform fitness. Now here in Episode 42, we are welcoming back our guest from Episode 20. Bill De Simone. As you might remember, Bill is a personal trainer himself and the author of the book congruent exercise, how to make weight training easier on your joints. So the reason we invited Bill back to join us is to discuss episode 36. That was released a couple of months ago featuring bodybuilder Doug Brignole. Doug too is an author and his book is titled million dollar muscle, a historical and sociological perspective of the fitness industry. Today, Bill, Adam and Mike will be comparing and contrasting their different methodologies and philosophies regarding weight training with that of Doug's. Interestingly, though, over the past 41 episodes, Doug and Bill's episodes are our top two and most downloaded episodes of the inform fitness podcast, I have a feeling that this one just made surpass both of them.

Adam  01:51

Yeah, I'm glad I'm glad to be doing this episode right now, because it brings up a point about the whole idea of of our podcast in the first place, which is that I don't want our podcast to be one big advertisement for inform fitness and my business and our one way of thinking, I want to really educate, I want to bring up the points. And the things that in exercise that are important to talk about. And to try to figure out there are still a lot of questions exercise that we don't have answers to. So I like to bring in other opinions that aren't necessarily of my own. And when we had Doug Brignole, on the bodybuilder a couple weeks ago, a lot of people first of all was one of our most downloaded episodes, people love that episode. However, the people that know me and my philosophy and been listening to all the other episodes have said, you know, Adam, did you actually agree with everything Doug was saying, I mean, he seemed to have contradicted you and a couple of points there. What's with that, because again, people are perceiving this podcast is just one maybe one big advertisement for my philosophy. And we don't know everything. And there are big questions out there. And what I wanted to do now and I wanted to, I want to bring Bill DeSimone back, because he also did a biomechanics episode with me. And that was also one of the most downloaded episodes. So obviously, we're hitting a nerve on this subject. And I'm doing this not necessarily, to show that Doug was wrong, per se. But I'm doing this because I want to point out that everything we're doing, Bill, Doug, myself, we're trying to figure things out, we're still trying to figure things out, as we safely apply exercise to our clients and give them what they're looking for. So let's start with one of the subjects that Doug and I had talked about, which was this idea of compound movements versus isolation movements and the virtues of both. And so so why don't we start with that?

Doug Brignole  03:49

Yeah, as you said, a compound movement is a multi joint multi muscle movement that some people refer to as functional, which is absurd, because it suggests that something that isn't compound is dysfunctional. Right. But that would almost suggest that if you do isolation exercises, somehow your body isn't going to be able to coordinate all of its various muscle strains at the same time. It's absurd. I mean, yes, it's true that if you're doing Dead Hang cleans, you get skilled at doing Dead Hang cleans, right. So that doesn't necessarily mean that you can cross that over into something that doesn't look anything like a dead hang clean, just means you're learning the skill, you're going to coordinate all of the muscles that participate in that movement in a particular event. But the idea that, that it's a compound movement will then make you better able to use those participating muscles as as compared to isolation exercises, has no logic in whatsoever,

Adam  04:48

you know, you agree with that for the most part, right?

Bill DeSimone  04:51

You know, when he says compound movements, though I'm not sure if he's referring to the circus tricks people do. In the name of functional exercise, you know, combining a squat or,

Adam  05:05

I think what he's really talking about is just your real basic compound move his leg press chest press, I would say pull down, compared to leg extension, leg curl, hip, hip extension, bicep curl, bicep curl.

Bill DeSimone  05:23

I'm not really sure where he's going with that, because, like, what's the context for this? I mean, who is claiming that compound movements are you know better or making you more coordinated

Adam  05:35

 his his whole point is compound movements are inefficient.

Bill DeSimone  05:38

If I compound movements we're talking about

Adam  05:40

he's basically saying function or compound moves are considered like functional movements, and that you need...

Mike Rogers shares intimate details of how building muscle can actually assist you in staving off disease and quite possibly even save your life.

To find an Inform Fitness location nearest you visit www.InformFitness.com.

To purchase Adam Zickerman’s book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTen

41 Strength Care Is Health Care Transcript

SUMMARY KEYWORDS

podcast, muscle, strength, fitness, inform, cardio, dad, week, life, people, valve, cardiovascular system, sheila, mike, strong, wrightson, stent, strength training, location, heart attack

SPEAKERS

Sheila, Tim Edwards, Mike, Adam
 

Sheila  00:05

Strength is health. It's just the truth. And with the whole thing going on with the health care system, you have to take your health into your own hands and this is something you can do for yourself. That's going to be such great benefit as you age. And it's not like taking over your life. You know, it's just like brushing your teeth, which Adam you know, has referred to before. And I'm always telling people this strength care we call it strength care.

Tim Edwards  00:40

Episode 41 of the inform fitness podcast with Adam Zickerman and Friends welcome inform nation. I'm Tim Edwards with the inbound podcasting network. Joining us across town at her place is Sheila Melody, the co owner of the Toluca Lake Burbank location of Inform fitness. Hello, Sheila.

Sheila  00:56

Hey, how's it going?

Tim Edwards  00:57

And of course, across the country, we've got Adam Zickerman, the founder of inform fitness with his general manager of the Manhattan location, Mike Rogers. So the four of us back together again. And before we jump into Episode 41, Adam, we received an interesting Facebook share from our last episode.

Adam  01:14

Yeah, this is cool. I really like this, I got excited about this. It says here, an excellent podcast by the guys that inform Fitness on why functional training is dangerous. What's great about this episode to me is that it makes clear that life is already fraught with danger, that every day every week, and every month, we are putting our bodies especially our joints and soft tissue in precarious positions. So by doing functional, quote, unquote movements in the gym, we are adding to the stress and risk not preventing it. Inside the gym, you want to be moving in the safest and most biomechanically correct way so that you can strengthen your muscles without further stressing your soft tissue. I've read and studied many great things over the years on the subject, but this 20 minute podcast is perfect for the average person who just wants to be healthy, doesn't want to injure themselves, and doesn't have the time and interest in all the underlying science.

Tim Edwards  02:07

That's great. We appreciate whomever did share that. And of course, we invite inform nation to, you know, follow us on Facebook go to inform fitness in your Facebook search bar, it'll come right up and you'll see a lot of great informative and entertaining posts in addition to every podcast episode 

Adam  02:23

can I mention who's who sent this?

Tim Edwards  02:25

Of course Yeah, for sure.

Adam  02:25

I don't know the person's name. I guess I can figure it out. Oh, just the it's a Facebook post. who shared our podcast It's exercise dose, exercise dose on Facebook,

Sheila  02:40

is it a blog or another facility

Adam  02:43

he's uh, looks like he's a trainer in Tennessee or gym in Tennessee, in the Tennessee area.

Tim Edwards  02:49

Exercise dose, thanks so much for the share, we appreciate that.

Adam  02:52

Based on some of the friends that I see that we share, he's definitely involved in the high intensity world, I can tell. So he's been doing that he's a high intensity trainer or gym owner. And he's been listening to the podcast. So I appreciate that exercise dose, whoever you are

Tim Edwards  03:07

got them on their Facebook page. Now it said their banner says if it doesn't challenge you, it doesn't change you. And we certainly subscribe to that. So appreciate the share there. Yeah, matter of fact, I'm looking at it right now. He shared it on his page or her page so much appreciate it. Team, how you been? It's been a few weeks since we've all been together here in summer Sheila, what you've been doing with your time?

Sheila  03:28

Well, as I was mentioning on our last podcast, I am in the midst of starting my own path with a nutritionist. And it's been four weeks. And it's been a journey. And you know, I can talk more about it. But on another podcast. It's it's definitely a journey. And I'm excited about it and already making some progress. So good news.

Tim Edwards  03:52

congrats. Looking forward to hearing more about that. And I know that Mike, we spoke the last time we were all together. Your dad was having some issues can ask how your father's doing?

Mike  04:00

Yeah, I'm glad you asked. Because it's part of why I want to discuss on this podcast today. It kind of echoes some of the things that we've talked about in the past in regards to cardio, and but I let me just give everyone a little bit of backstory about what's going on. Most of my dad, he's about to be 78 years old. He's had a tremendous amount of health issues throughout his life. He's actually had a triple bypass. He's had a FEM pop bypass. He's had diabetes, diabetic ulcers. He's had an aortic aneurysm. Recently, he has three heart attacks. I mean, this guy's the Iron Man. I mean, 30 years of alcoholism. 20 years of smoking, hip replacements, knee replacements. I mean, I hope he lives forever, but he kind of should have, you know, left us about 20 years ago. He keeps fighting and and he's actually not the Iron Man. He's actually his name is Steve Rogers so you could say he had, he's Captain America. But anyway, um, you know, today I spoke with him and you know, he's he's okay, he's relatively stable, but there's some, there's some issues at hand and, and it in some ways, it took a few beliefs that I have already had that we already know about. But it put it into super mega high def technicolour about the importance of strength training with supporting your body, and when it's under a tremendous amount of stress and when it needs when it needs its muscle. And sometimes I think we forget about the relationship between muscle and how it supports the rest of our body. So most recently, I'm not going to go into every detail, but he had a his third heart attack recently was a mild one, right after he had surgery for a an aortic aneurysm. And he needs a stent, he had a heart attack, he needs a stent, and he needs a va...

Ann has been an InForm Fitness client for 15 years and is stronger than ever. Did we mention that Ann has been nominated for a Tony Award? For her impressive resume and examples of her lighting designs visit https://www.annwrightson.com

To find an Inform Fitness location nearest you visit www.InformFitness.com.

To purchase Adam Zickerman’s book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTen

40 Being Stronger In Your 60's Than In Your 30's Transcript

SUMMARY KEYWORDS

annie, eat, plateaus, strong, strength training, week, lost, podcast, wrightson, inform, strength, years, workout, fitness, weight, pilates, find, patience, pounds, plateau

SPEAKERS

Sheila, Ann Wrightson, Mike, Adam, Tim Edwards

Ann Wrightson  00:05

I think I've always liked feeling strong. My work is very sedentary. When you are working in theater you sit and you sit literally 8 10 hours a day, you get up you take a break when there's an equity break, otherwise you're sitting. So outside of that I liked being active and I liked being strong. And I also noticed over time, the stronger I was the healthier I was.

Tim Edwards  00:31

Inform nation Welcome to the inform fitness podcast, with Adam Zickerman and friends. I'm Tim Edwards with the inbound podcasting network. And this is episode 40 of the inform fitness podcast. Am I the only one clapping never made it before? Yes,

Adam  00:52

you are excited though. I'm holding coffee again. I am really excited about this and no but no better person than have Annie Wrightson with us on our 40th time. She's a long term client with a tremendous success story we know are long I forget how long but she will tell you

Ann Wrightson  01:15

Yeah, 15 years, 2002

Mike  01:20

she's been here for 15 years has an incredible story. And that's why I wanted her to be a guest on the podcast. She's a theatrical lighting designer, and she works all across the country and even in in Europe and Australia occasionally, and but she is most known for she did the lights for August Osage County on Broadway, Tony nominated where on August she was nominated for a Tony Award for design and got us fourth row tickets. It was a phenomenal play, man. Oh,

Adam  01:52

cool. Yeah, I know somebody who is

Sheila  01:57

a true artist actually.

Mike  02:03

It was it was a fantastic and she's so talented. And I've seen lots of her. She showed me a lot of the photographs of some of her work over the years too. And so it's a pleasure to have her here.

Tim Edwards  02:12

Annie, will you share with us some of the of the other productions that you've had a hand in,

Ann Wrightson  02:16

let me think recently, I did a show at Steppenwolf called here. I'm about to go to Steppenwolf in Chicago and do another show called the Rembrandt. Most of my work is outside of New York and around the country. I work in Portland, Cleveland, Atlanta, Hartford everywhere. It's not always easy to have a steady kind of diet of New York theater. So you work everywhere.

Sheila  02:45

Have you ever worked in LA Annie?

Ann Wrightson  02:47

I have I actually did another Broadway show called souvenir. Which went to the Playhouse in Brentwood. Oh, okay. Um, in 2006 I think it might have been, um, but LA doesn't have a huge theatre community. So it's

Adam  03:09

oddly enough

Ann Wrightson  03:10

Yeah. So its a little harder

Sheila  03:12

It's not New York and Chicago.

Ann Wrightson  03:14

Yeah, it is. Yeah. Yeah, it is.

Mike  03:17

Well, Annie, what made you walk in our door back in 2002.

Ann Wrightson  03:23

Um, I was training I have been training myself and with at home trainers for a long time when I was 32. I think I took up weightlifting, free weightlifting on my own. And then then I graduated to have a trainer come to the house. So this was a person who came to the house, Laurie Jackson. And she then started coming here to train here and become a teacher. And she thought this protocol was suited for me, I have scoliosis. So I have issues of being able to get like both hands down on the floor behind me. And I, she was concerned over time that I was losing a lot of flexibility and mobility. So she thought this would help that. And over the course of 15 years, that certainly has

Mike  04:19

this method, this low weight training.

Ann Wrightson  04:20

 Yeah. Just for strength and I think for especially for strength. Mm hmm. Yeah.

Mike  04:27

So want to just let everyone know, annie is 67. And she looks a lot younger than 67.

Sheila  04:34

No, yes.

Mike  04:35

She is. You know, she is a force to be reckoned with.

Sheila  04:39

amazing,

Mike  04:40

you know, incredible performance when she's working out so so what do you think is made you stayed here? Stay here for so long. I'm like What about the workout is really have you been able to stick with

Ann Wrightson  04:52

um, I think I've always liked feeling strong. My work is very sedentary when you are are working in theater, you sit and you sit literally 8 10 hours a day, you get up, you take a break when there's an equity break, otherwise you're sitting. Um, so outside of that I liked being active and I liked being strong. And I also noticed over time, the stronger I was, the healthier I was, um, because sometimes, especially in during technical rehearsals when you're working really long hours in, you're in a cold theater and you're putting stuff up. I know so many designers, especially lighting designers who get sick every single time they do a tech rehearsal. And I don't, I really don't. So I work kind of hard over time to not get sick while I work

Mike  05:51

monitoring your health and be as strong as you think that that was the reason why

Ann Wrightson  05:55

it's part of it Yeah, yeah, sure.

Mike  05:57

Um, how do you think being strong has helped you in your p...

To find an Inform Fitness location nearest you visit www.InformFitness.com.
To purchase Adam Zickerman’s book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: bit.ly/ThePowerofTen

39 The Dangers of Functional Training Transcript

SUMMARY KEYWORDS

workout, exercise, deltoid, people, lifting, inform, muscle, david, carrying, functional, joint, adam, heavy, movement, strengthen, fitness, talking, lever, weight, aware

SPEAKERS

Sheila, Tim Edwards, Mike, Adam, David

 Adam  00:05

Because what people are doing in these functional training gyms is doing the things that you would do in your backyard carrying stones and weakening you and weakening a joint and compromising the joint in this very insidious way time after time workout after workout and then you go to actually do something like that in your backyard. And that's when the straw breaks. And you're thinking, Oh, I don't understand, I was preparing for this and now I get hurt. Or you get hurt in a gym before that even happens. Because the thing is when you're not doing things in a biomechanically correct way you're wearing away and you're weakening the joint and functional training is serving to to screw you up.

Sheila  00:50

Episode 39 of the inform fitness podcast with Adam Zickerman is about to begin, heyy inform nation. Thanks for joining us. I am Tim Edwards with the inbound podcasting network and a client of inform fitness. Adam, Mike and Sheila will be with us in just a minute. And they'll be joined by a longtime inform fitness client, David Carlson. The discussion today is based off of a blog post written by Adam a few years back titled gyms have become dangerous playgrounds for grownups. The blog post stems from the functional fitness movement, and for those who subscribe to the notion that we should train and strengthen our bodies in ways that mimic the activities of our daily life. So what are the dangers of participating in this form of exercise? Well, you can read the blog post for yourself at informfitness.com. And we begin the discussion right now here on the inform fitness podcast.

Adam  01:44

Yes, so you know, we talk about we talk about theory a lot, and a lot of, you know, academic things from time to time, and it's always good to just come back to, you know, where the rubber meets the road and talk to people that have actually experiencing this and this type of workout. And when we have talked about functional training in the past, and how this, you know, my opinion is that you strength train to build muscle, and then you and you do that in the safest way possible according to muscle and joint function as best as you can. And not necessarily try to mimic everyday life in the gym, which is what a lot of functional trainers are doing doing things that you kind of do in everyday life and but in the gym, you're doing with weights or extra resistance. And I've always said that that's dangerous for the joints, and the way you incorporate your life, or the way the way exercise helps you in your life is by again, safely strengthen the muscles according to its as best you can, according to its its function, and not to try to get fancy. So I was reminded of this when I was talking to David, client, longtime client, David's here with me right now. Hello, David.

David  02:59

Hi. Thanks for having me. Glad to be here.

Sheila  03:01

Now. Now, Adam, before you bring David in as a longtime client, let's also let our audience know that David also has produced several videos for you over there on the East Coast.

Adam  03:12

Yes, David is very well aware of our workout. He's intimately aware because we he is producing videos with us. And he obviously he's getting a technical background and all this stuff, obviously in order to shoot it properly. So yeah, he's a client and he just keeps learning more and more about it. And we were having a conversation yesterday about how he was doing some work in his backyard, and all this kind of stuff. And it made me think exactly of the point we've been making all this time about separating everyday life activities, and not necessarily trying to mimic those activities in the gym. And David is pretty much living proof of how this works and is based on what he was telling me yesterday, that current prompted me to invite him here today with us. So David, tell us what you were talking about yesterday.

David  04:01

So I have this house in Pennsylvania. And it's really great because I think this I you know, I do yard work. The one thing that I keep on, I'm reminded all the time of how effective this workout is. So last week I was in in Pennsylvania and I was harvesting I don't know these big stones to make these paths stones on my property and they're probably like 50 65 pounds each. They're pretty heavy. And I know that you know I'm in pretty good shape because I've been doing this workout for probably about four and a half years. But still something like that. You know, it really it made me think like you got to be really careful about this because you're picking up a big piece of stone from the ground, you're lifting it up your back isn't you know, could be in real trouble. But of course because I do this work now I'm actually even more focused on these kinds of things when they come into my world. So, you know, I like held my stomach and I picked it up and I did this all day and it was like I could do it but it was really really they were really really difficult. At the end of the day when I had the stones laid out I thought to myself, you know I'm really lucky I do this work workout because If I had not done this workout, I think this whole day would have killed me, you know, just just laying out those stones. And the funny thing about it the end of the day, I was a little sore, because it was a little awkward, you know, the, the positions I were in was in a couple of times, and, and I felt it, but I didn't feel destroyed. And I thought to myself, Man, if I had done this,...

To find an Inform Fitness location nearest you visit www.InformFitness.com
To purchase Adam Zickerman’s book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTen

37 Modulating Extremes While Exercising Transcript

SUMMARY KEYWORDS

people, workout, exercise, intensity, extreme, talking, adam, crossfit, minutes, modulating, myoglobin, muscle, fitness, podcast, pushing, intense, clients, happening, technique, episode

SPEAKERS

Tim Edwards, Mike, Adam
 

Adam  00:06

No, our motto has been, for a long time, the exercise you need to live the life you want. And part of knowing what exercise you need is basically, if you want to get down to it, we're modulating your intensity, how intense is enough to get the responses that we need. Exercise is not about building and seeing how much you can endure, you know, and the more you can endure, doesn't necessarily mean you are getting healthier and healthier, the more you can endure, and it ends up getting into law of diminishing returns. I mean, you don't get out 10 times more results or fitness or health by doing 10 times more work.

Tim Edwards  00:52

Inform nation, welcome to episode 37 of the inform fitness podcast 20 minutes. With New York Times bestselling author, Adam Zckerman and friends. Now we say 20 minutes, but you know, as as the show continues to evolve, so do the topics and 20 minutes sometimes just doesn't seem like enough. So we may have to change the name here pretty soon. But

Adam  01:15

I remember I remember when we were working, thinking about the concept, going back and forth about how we're going to do it. And I was like, if we can't explain something in 20 minutes, then it's not that we don't know our subject well enough, you know, and like, so much for that or subjects. Well,

Tim Edwards  01:32

so much for that.

Adam  01:33

Theres a lot to talk about. I mean, we try our best. 

Tim Edwards  01:36

Well, just the opposite, I think because there's

Mike  01:38

the workout on its own is 20 minute workout. In fact, it's quite a bit less than that, you know, when you add up the actual time that you're under load on all the machines when you're in the workout, but yeah, sometimes these these topics that need to be discussed or questions with clients, they this they run out a little bit and usually, I mean, it's stuff's complicated, oftentimes, the answer is there is no answer, we have to sort of look over time and see, you know, try to locate patterns and, and hypothesize and go from there. 

Tim Edwards  02:06

And that ties into the podcast too, because you know, when we initially tried to keep the podcast, the approximate length of of a traditional workout at inform fitness. But these topics, there's actually I think just the opposite what you said Adam, earlier was, they're so complex, that 20 minutes doesn't even seem like enough. And that's proven itself.

Adam  02:27

Well, what I want to start doing going forward, actually, with some of these podcasts, these episodes, what I've been noticing, while we've been doing it, and looking back on all this is that we have, we've taken on broad subjects, and we've talked we've had some very broad, but within the subjects that are there are topics among themselves. So like, that's what I'm gonna we're gonna start doing some narrowing down a little bit some of these issues that we've been talking about, for example, last week, when we're talking about two weeks ago, when we're talking with Doug Brignole, we did those two episodes with Doug, you know, Rhabdo came up or or rhabdomyolysis came up. And that that's a condition where your muscles literally bust apart and their innards kind of spread out. And it causes all kinds of problems, which we're going to go into, you know, that that in and of itself is a subject, which is what we're going to talk about a little bit today. And Rhabdo is a good example of a subject that comes up in broader talks now. So for example, we were talking about intensity when Rhabdo came up, and how intense is intense. And how intense should something be how often. And that's what I kind of want to get a little bit deeper into this idea of intensity, this idea of going to extremes. And Rhabdo is just a symptom of that. Oh, by the way, Rhabdo is short for rhabdomyolysis, lysis meaning to explode. And what happens Rhabdo which is short for rhabdomyolysis is through. Usually it's a condition that happens through trauma. Like they call it crush trauma, where you're in a car accident, or you fall two stories out of a window or something like that. That's probably the most common cause of Rhabdo. And of course, during this type of trauma, your muscle cells break open and the myoglobin in particular comes out all the fluids come out, and your kidneys have to deal with that and flush it out. And that can be an overload and you get into all kinds of kidney problems. And you might have to go on dialysis if it's bad enough. It's something that's really never been talked about unless you're basically an ER physician. It rarely was something that talk was talked about in exercise, but it's been coming up a lot and it's been around in exercise I mean endurance ultra endurance athletes who are experiencing Rhabdo you know, marathon runners, the Tour de France and you know, they probably been you know, each year in the endurance athletic world 25 50 cases a year. would occur. And now we're reading about it in The New York Times, which is, it's been so not only do we talk about it last week with Brignole but and when it comes up when you talk about intensity, but now it's coming up in pop culture, like the New York Times article talking about, it's in its fitness section in the science section, it talks about Rhabdo. Wow. And why is that? Why is it all of a sudden being picked up and its causes become prevalent in the exercise world, more so than even in the medical world where there's trauma

Mike  05:33

and cited more specifically, and in spin classes, high intensity spin classes, with newcomers?

Adam  05:41

So it brings up this whole idea of, of extremes of how much how intense is enough. And ...

For more information about Doug Brignole:
http://www.greatestphysiques.com/doug-brignole/
http://billcomstock.net/bodybuilding/biomechanics/
To purchase Doug Brignole’s book, Million Dollar Muscle: A Historical and Sociological Perspective of the Fitness Industry click this link to visit Amazon: http://bit.ly/MillionDollarMuscle

To purchase Adam Zickerman’s book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTen
To find an Inform Fitness location nearest you visit www.InformFitness.com

36 Bodybuilding and Biomechanics with Doug Brignole Transcript

SUMMARY KEYWORDS

muscle, exercise, leg, triceps, movement, doug, compound movements, weight, bodybuilding, bosu ball, quadricep, lift, overhead presses, workout, abs, body, standing, lever, fitness, good

SPEAKERS

Sheila, Tim Edwards, Mike, Doug Brignole, Adam
 

Doug Brignole  00:05

It is very naive to assume that the heavier weight you're moving, the more you're loading a muscle, you can actually load a muscle more with less weight based on the kind of physics you're using. So if you're using a longer lever, your magnet magnifying the weight that you're using much more. If you have better alignment, you're magnifying the weight much more. If you are able to use a lot of weight, it means that you're using an efficient mechanic. So it means basically, you're lifting something up with a crowbar, right? The heavier the weight feels, the more efficient the mechanics. If you can load your site deltoid maximally with 30 or 40 pounds, and you think it might be better to overhead press 150 pounds, then you're just missing the point.

Tim Edwards  00:55

Hey what's up inform nation. Thanks again for joining us here on the inform fitness podcast, where we discuss slow motion high intensity strength training in a safe and effective manner. I'm Tim Edwards, the founder of the inbound podcasting network, and a client of inform fitness. And in just a moment, we'll have the founder of inform fitness and New York Times best selling author himself, Adam Zickerman who will lead the show along with the GM of the Manhattan location, Mike Rogers, and co owner of the Toluca Lake Burbank location. Sheila Melody. The voice you heard at the top of the show belongs to professional bodybuilder Doug Brignole. Now listen, if you're not interested in bodybuilding, don't go anywhere, because you are really going to enjoy our time with doug. Not only does he have a really big and fun personality, but he's chock full of valuable information that would be both interesting and useful for anybody interested in strength training safely. Doug's going to share his deep knowledge of biomechanics and training principles, including compound movements versus isolation movements, exercise versus recreation, the pros and cons to adding variety to your workouts, static versus dynamic exercises, the proper form of exercise to improve your balance and core strength. And finally, intensity, and recovery. And we'll touch on all those topics and more, which means that this episode might last a few of your commutes. If you're listening in the car, or several walks around the block, if you're walking the dog, however, you might be listening. We hope you enjoy our time with Doug Brignole.

Adam  02:28

So glad to have you with us.

Doug Brignole  02:30

Thank you. It's great to be here.

Adam  02:32

It's a real honor to talk to somebody with your experience and expertise in this field. So So Doug is a bodybuilder right doug?

Doug Brignole  02:43

Yes, I guess you could say that. Although that's sort of like a small piece of what I do a lot of body builders that don't do what I do

Adam  02:49

So what makes Doug so unique is that Doug is an intellectual bodybuilder, I guess you can call it and he that he hasn't really fallen prey to all the cultural and mythological aspects of bodybuilding that have existed for, I don't know, 50 years, 60 years, 70 years and beyond.

Doug Brignole  02:58

100 years, actually. Yeah

Adam  03:10

there you go. What I like about your doug is as a bodybuilder, you debunk a lot of the myths that people have, have had about bodybuilding. Like, for example, we're gonna get into a lot of things about this. But like, for example, you say, which is unusual for the bodybuilding community, you say that bearing exercises for the same body part is really not essential for muscle growth. So many popular exercises in bodybuilding are just downright dangerous. And at the very least, and inefficient. You talk about why it's impossible that to isolate your lower abs for example, and the myths go on and on that, that that you talk about, that we've been talking about, too. So it's nice, but but no one listens to me really sometimes because let's, you know, I'm not big and muscular

03:57

you're not a titleholder that ends up getting more attention than a PhD. 

Adam  04:01

Yeah, so what do I know? Right? I mean, look at you, you're a skinny little, you know, nine to five foot nine Jew and come on. So, so thing is, this is why I like talking to guys like you because you are not following the culture and still you've been a competitive and very successful bodybuilder. So can you just give us a little brief synopsis of your bodybuilding history and some of your accomplishments not just the bodybuilding, but also as succinctly as possible talk about your career as well.

04:33

Alright, well, I started weight training when I was 14, because I was very skinny. And I just wanted to gain some muscle. And I was fortunate enough to be living about five blocks away from a gym that was owned by 4 times Mr. Universe winner Bill Pearl. And I went there I had no money essentially, and we struck a deal and I would go into every Saturday and scrub the showers and do janitorial work in exchange for membership and I started competing within a year 16 years old was my first contest. By the time I was 19, I had won teenage California teenage America, at 22, I won Mr. California, at 26, I won my division of Mr. American Mr. Universe. And I continued competing on and off until I was 56, which is a 40 year span of competitions, longer than most people for sure who've been in that sport. So along the way, of all these years of competing, I was very analytical about you know, what it is that constitutes a good exercise, or a bad exercise, there has to be mechanical components. And w...

In celebration, Episode 35 is a re-release our very first episode, "Adam, You Look Like Crap!" Hear what inspired Adam Zickerman to build InForm Nation up from a small basement studio in Long Island, with just a few machines, to the growing force we are today.

For those of you who joined us late and have not had a chance to hear how Adam Zickerman started InForm Fitness, we are re-releasing our very first episode titled, Adam, You Look Like Crap!

Subscribe now for future episodes that will teach you how to reboot your metabolism, burn fat, and build muscle with the revolutionary Power of 10, the high intensity, slow motion, strength training system that’s so effective, you’ll get a week’s worth of exercise in just one 20-minute session.

Your hosts for the show are Adam Zickerman, the founder of Inform Fitness, Mike Rogers, trainer and GM of Inform Fitness in Manhattan, Sheila Melody, co-owner and trainer of Inform Fitness in Los Angeles, and Tim Edwards, founder of the InBound Podcasting Network and client of Inform Fitness in Los Angeles.

To find an Inform Fitness location nearest you visit www.InformFitness.com

If you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com. 

Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3. 

To purchase Adam's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTen

The transcription to this episode is below:

01 Adam You Look Like Crap - Transcript

Intro: You’re listening to the InForm Fitness podcast, 20 minutes with New York Times, best-selling author, Adam Zickerman and friends. Brought to you by InForm Fitness, life changing personal training with several locations across the US. Reboot your metabolism and experience the revolutionary Power of 10, the high intensity, slow motion, strength training system that’s so effective, you’d get a week’s worth of exercise in just one 20-minute session, which by no coincidence is about the length of this podcast. So, get ready InForm Nation, your 20 minutes of high intensity strength training information begins in 3, 2, 1.

Tim: And with that we welcome you to the maiden voyage of the InForm Fitness podcast with Adam Zickerman. How about that guys? We're finally here. [cheering] Yeah. [laughs] You're hearing several voices in the background and of course we're going to get to know each and every one of them here in the next few minutes.

After about, what, two months of planning and scheduling and equipment troubleshooting? Now finally recording and excited about passing this valuable information onto those who are looking to build muscle, lose fat, maintain cardiovascular health and maybe even improve your golf game or whatever it is that you love to do. I'm certainly on board.

My name is Tim Edwards and I'm the founder of Inbound Podcasting Network and we are very proud to add the InForm Fitness podcast to our stable of shows. Not only because we've assembled a knowledgeable and entertaining team to present this information but I am also a client of InForm Fitness. I've

been training, using the system for close to about four months I believe and very pleased with the progress I'm making and I certainly have become a believer in the Power of 10 in which we will describe in great detail later in this and in future episodes.

So, let's get started by going around the room or the various rooms that we're all recording from via the magic of Skype and formally introduce each member of the podcast team to our listeners. Of course we'll start with the founder of InForm Fitness Studios and the author of the New York Times, best-seller, Power of 10: The Once-a-Week Slow Motion Fitness Revolution, Adam Zickerman. Adam, it's a pleasure to finally launch this podcast and get started with you.

Adam: Longtime coming. I'm so happy we're doing this.

Tim: And I believe joining us from the Manhattan location of InForm Fitness, from across the hall from Adam, is Mike Rogers. Mike's been training at InForm Fitness for about 13 years and has served as a general manager for the New York City location for the past five. Mike, glad to have you in.     

Thank you. It's great to be a part of it.

And finally, joining us from the Los Angeles area is Sheila Melody. Sheila became a Power of 10 personal trainer in 2010 and in 2012 helped Adam expand to the west coast by opening the first InForm Fitness Studio just outside of Los Angeles in beautiful Toluca Lake and has since instructed hundreds of clients through the years, myself included. Sheila, this was your idea to launch the podcast. We're finally here doing it. Good to see you.

I'm so excited to do this, to bring -- to introduce Adam and Mike and the Power of 10 to everybody out there and let's go.

Let's go. Alright. So, there's the team, Adam, Mike, Sheila and myself, Tim. And we're all looking forward to diving deep into the content. But Adam, before we do, remind us of that very sophisticated title you came up with, for our very first and ever so important episode of --

[laughs] The InForm Fitness podcast. That title of the show again, Adam, is what? You Look Like Crap.

[laughs] Very interesting title and in addition to the story behind that title, tell us -- before we get into that, tell us a little bit about your background. What led you to launching InForm Fitness and writing the book, Power of 10?

Well, exercise has always an interest of mine, since I was a kid. I was a jock. My father's a jock. So, I became a jock and, you know, I had trainers and people telling me how to train and I read books on it [inaudible 04:06] magazines and I did it the way everyone was doing it, the way my trainer just wanted me to do, the way my coaches were telling me to do it and it was the conventional biometric type stuff. It was the free weights.

When I was in high school, they didn't even have Nautilus yet. [Inaudible 04:25] Nautilus had just started. We had a universal machine in our gym. Those are -- but it was the first introduction to machines that I had. You know, looking back on it, it was kind of primitive but, the bottom line is, you know, you have -- you worked out hard. You worked out often and you got hurt a lot. [laughs]     

Did you get hurt sometime in that progress, in leading towards InForm Fitness, did you suffer an injury?

I had plenty of tweaks up until the point I had my major injury during a deadlifting program but way before that I was -- and what led to the title of this, was way before my major injury, what led to the title of this, was when a boss told me that I looked like crap even though I exercised all the time.

Well let's -- let me stop you there. So, you said you looked like crap. Did you in your mind?

Oh, no. No, I thought I was a stud.

[laughs]

And nothing's changed.

[laughs] And you could see Adam for yourself if you go to informfitness.com and [laughs] see if he really does.

Confidence is important in life, you know?

[laughs...

To find an Inform Fitness location nearest you visit www.InformFitness.com
If you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com.
Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3.
To purchase Adam's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTen

34 Is the American Heart Association Misleading Us About Coconut Oil? Transcript

SUMMARY KEYWORDS

studies, saturated fat, people, trials, american heart association, podcast, eating, saturated, aha, bad, rejected, cardiovascular disease, adam, diet, inform, read, sheila, fat, fitness, coconut oil

SPEAKERS

Tim Edwards, Mike, Adam
 

Adam  00:05

Interestingly, however, the AHA experts do not make the same efforts at all to scrutinize the trials, I do support their hypothesis. If I'm going to error, it's going to be saturated fat, a natural substance that human beings have been living with and evolving with since the beginning of time. People listen to this, I mean, and they're acting like juveniles. They have this idea that they can't let go of and damn it. I'm right. And I'm going to I'm going to skew it to show that I'm right. But you know what, this isn't a game. They're not cheating in a game right now. All right, that people's lives are at stake here and people and industries are at stake here. Millions and millions of people's health are at stake here. They're telling people to get rid of what is seemingly natural to human beings. Instead, eating things that are not natural that is not something we evolved I mean, like, we don't know we don't know but like God if we don't know don't make those kinds of huge recommendations like that. It's it's, it's scary.

Tim Edwards  01:19

Hey, inform nation Welcome to episode number 34 of the inform fitness podcast 20 minutes with New York Times bestselling author, Adam Zickerman and friends and I really think today, this episode might be the first 20 minute episode we've had in quite a long time. And there are many reasons for that. One of them is the fact that Sheila Melody is actually off gallivanting around France as we speak, so she will not be joining us here.

Mike  01:45

Yeah, she's such a windbag. Anyway, she just like keeps on rambling and rambling around. That's why we're going like over 45 minutes

Tim Edwards  01:51

I know poor Sheila, she's she just keeps talking and she won't let us get a word in edgewise. She's throwing things at us that her radio right now listening to this.

Adam  02:02

listen to Mike, putting down Sheila without her being here to defend herself.

Mike  02:09

It was supposed to be like really ironic, because we all know that. I got nothing to say keep talking.

Tim Edwards  02:17

And Sheila always jumps in

Adam  02:18

Mike didn't think I was being sarcastic.

Tim Edwards  02:22

Well, of course, for those of you who are new to the podcast voices you are hearing, 

Mike  02:27

Well, I wasn't prepared to defend myself. So that's why...

Tim Edwards  02:33

you're hearing the voice of Mike Rogers, the general manager of inform fitness there at inform fitness headquarters.

Adam  02:40

The real windbag of this podcast.

Tim Edwards  02:43

I just can't keep my mouth shut. Also, of course, the man you just heard is the founder of inform fitness, Adam Zickerman and Adam. You know, a few episodes ago we were we spent a lot of time talking about your ketogenic diet, that 90 day journey that you embarked upon right towards the beginning of 2017. And you had tremendous results with this new diet plan. And we've yet to see your bloodwork results. I'm assuming that's coming pretty soon, but the items that you mentioned that you the food that you were eating on this diet, were some items that we've been told for decades, to stay away from saturated fats and such. And that is the title or the topic for today's podcast.

Adam  03:25

Yes, yes. So saturated fat, is has been vilified for the last 50 years and continues to this day to be vilified by the American Heart Association with a recent advisor they put out can't be more than a couple of weeks ago at this point. And I remember when it came out, Mike ran to me and said, Adam, did you see this? Right, Mike?

Mike  03:53

Yeah, yes, I was like, Adam, you see this? No, I Oh, yes. I think the just like that like Atos like Adam comma, pause. Did you see this?

Tim Edwards  04:05

just for effect right

Mike  04:06

Well, here's the deal. You know, something, you know, we're always bringing things to each other's attention. You know, when we see something published online, and frankly, the first thing I saw as about two weeks ago, was a headline that says, it turns out coconut oil is bad for you.

Tim Edwards  04:22

I saw the same thing

Mike  04:23

says the AHA and I was like, whoa, okay. All right. Well, I cannot wait to read this because,

Adam  04:30

ah, a American Heart Association as revered

Mike  04:34

right.

Adam  04:34

That's an institution.

Mike  04:36

That's what I get very excited about it. I've been excited to to actually read studies. I'm not just articles ever since I read good calories, bad calories by Gary Taubes about I don't know, like about 12 or 13 years ago. And because I mean, that was I don't know why whatever. Who knows. It was a long time ago. It seems like Um, but uh, anyway, it You know, he, he wrote a fantastic book. And through the research in that book, which really really was talking about this, it was talking about carbohydrates and, and fats and proteins and everything. But the thing is, through his research, you learn and he brings atten...

• The main issues they encounter with their female InForm Fitness clients
• Whether or not there is anything special about the Power of Ten Workout specific to females
• The battle between a client’s desire for weight loss  or body composition
• The pursuit for vitality and strength over just being skinny

Learn more about Sheila Melody, Ann Webb Kirkland, and Nicole Gustavson:
Sheila Melody https://informfitness.com/staff/sheila-melody/
Ann Webb Kirklandhttps://informfitness.com/staff/ann-webb-kirkland/
Nicole Gustavson https://informfitness.com/staff/nicole-gustavson/

To find an Inform Fitness location nearest you visit www.InformFitness.com
If you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com.
Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3.
To purchase Adam's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTen

33 The Women of InForm Fitness Transcript

SUMMARY KEYWORDS

women, muscle, workout, client, trainer, adam, week, inform, ann, people, strength training, fitness, nicole, sheila, training, life, gym, strong, introduced, gave

SPEAKERS

Sheila, Mike, Tim Edwards, Ann, Adam, Nicole
 

Nicole  00:05

For me, it was all about whatever I can do to to be thin, right? I'd never thought about muscle. I had never even given it any thought until until I needed it. But even then, it was ingrained in my head still, that muscle was masculine, it was macho. I didn't even know what the goal was. That's the point. And so now when I talk to women, and they're talking about how much they weigh, and I say, let's talk in terms of body composition, right, and we have the conversations about bulking up. And all they want to do is is really they want to lose weight. And of course they want to be healthy, but that's second to looking good, right? The real sell is that muscle is your avenue to reach those goals, whatever they be, whether it's looking good naked in the mirror, or you know, I want to you know, live as long as possible and I want my quality of life to be as optimal and superior as possible.

Tim Edwards  01:07

Inform nation Welcome to Episode 33 of the inform fitness podcast 20 minutes or more with Adam Zickerman and friends I'm Tim Edwards with the inbound podcasting network and client of inform fitness and today we have a very special edition of the inform fitness podcast because we said it's Adam Zickerman and friends. But Adam, why don't you go ahead and introduce the friends that are joining us today,

Adam  01:30

friends and every every sense of the word friends. So today, we have with us three of my favorite women. Aside from my wife, we have Sheila with us, which we all know she has been with us from the beginning. And we have Ann Kirkland, who is our senior trainer over at Burbank, and she's a rock star. And, again, sexy you know, just all around amazing person. And of course, we have Nicole Gustavson, my partner in crime in our Virginia location. And again, she's my muse. She's one of the most honorable and beautiful people I've ever met in my life, quite honestly. And we're here today, I'm going to take I'm going to take a backseat to these fabulous women and listen to them talk about everything about women and exercise. And of course, we have Mike also is gonna sit down with us and kind of take a backseat, which is very hard for him.

Mike  02:32

Well, I could dress up like a woman but you guys don't want to see it.

Tim Edwards  02:38

So sheila

Mike  02:39

I look like Sarah Jessica Parker when

Tim Edwards  02:42

It's her ugly cousin. So Sheila this episodes for the girls. And this is something that you and I have talked about for quite some time that you're getting a lot of feedback from your your clients had inform fitness. And sometimes this this podcast because there's three men on the show, and you

Sheila  03:00

three men and a woman

Tim Edwards  03:01

that's a little testosterone heavy at times, right? So this one's for the girls.

Sheila  03:05

And I'm always trying to get my opinion in there and try to be the voice of those women. But I thought, you know, I'm so excited about today because I have you know, Adam has a lot of women involved with inform fitness. And these two are the most the strongest women in literally and figuratively, and they're very dynamic. And I cannot wait to have this conversation because we're gonna just talk about how we all got involved in this. And what are some of the main issues that we encounter with our women clients. So I just want to kind of reiterate or refresh everybody's memory how I got involved with this. I was introduced to this workout in 2005, where I was introduced to Greg burns, who's one of the old school guys he's in Calabasas I used to work out with him. He gave me a book The Power of 10 by Adam Zuckerman. So I was aware of Adam and then Greg kept telling me you need to you should get certified you should get certified. You have good genetics, you should get certified. So I finally decided to get certified.

Adam  04:17

Everyone knows

Sheila  04:20

Greg's is always talking about genetics, which you know, another one like Ryan Hall, but um, I so I decided to do that in 2010. And that's when I met Adam. And it was literally one of the best things I've ever decided to do went through the whole certification course, just felt like this whole new world opened for me. And then in 2012, the opportunity came up for us to open the inform fitness in Burbank, California. So now it's my whole world. And I want to introduce now one of the second women that got involved like just maybe a few months after we opened The inform fitness in Burbank, we heard okay, there's another one location opening in Virginia. So I would like to introduce everybody in the podcast to Nicole Gustavson, who now owns not one, but two inform fitness locations. So Nicole, welcome. Well, thank you And why don't you explain to us how you got into this workout? How did you find out about this workout? How did you get involved with how to meet Adam? How did this whole all come about? For you?

Nicole  05:29

I would say that, that even being involved in the industry, the health and wellness industry, the fitness industry was the furthest thing from my agenda. I studied economics in college, I went on to get a master's in economics and business management. My whole focus was foreign ...

Below is a link to the article mentione bt=y Ryan Hall: Resistance Exercise Reverses Aging in Human Skeletal Musclehttps://www.ncbi.nlm.nih.gov/pubmed/27231807 

To find an Inform Fitness location nearest you visit www.InformFitness.com
If you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com.
Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3.
To purchase Adam's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTen

32 Working Out According to Your Genetics with Ryan Hall Pt. 2 Transcript

SUMMARY KEYWORDS

genes, muscle, genotype, people, exercise, resistance training, ryan, oxidative, subjects, training, stronger, adam, glycolytic, interleukin, genetics, high intensity, mesomorph, person, called, fitness

SPEAKERS

Sheila, Tim Edwards, Mike, Adam, Ryan Hall
 

Ryan Hall  00:05

There was this one group of researchers This is in 2007. They looked at a total of 596 genes. And about half those genes decreased their protein expression with the aging process, and half increase their protein expression with the aging process when they put these older subjects and I think they define them as 65 to 72 years old, on resistance training programs, everything reversed. Also nearly 600 genes, everything reversed, and the name of the study so they took muscle biopsies and all this stuff was resistance training reverses aging and human skeletal muscle. Wow, that was so powerful. It sends it it sent chills down my spine the first several times I looked at that. So literally resistance training high intensity resistance training is the closest thing that we have to the fountain of youth.

Tim Edwards  01:05

So inform nation did you catch that? That was exercise physiologist and certified master trainer Ryan Hall. In case you missed it. He said genetically speaking, high intensity resistance training is the closest thing we have to the fountain of youth. What else do you need to hear? Well, Ryan Hall joins us again on the inform fitness podcast with the science to back that claim up here in Episode 32. For those who are new to the podcast, let me introduce myself. My name is Tim Edwards, I'm the founder of the inbound podcasting network. But more importantly, I've been a client of inform fitness for the past year and a half at the time of this recording. Now soon you'll hear from New York Times bestselling author and the founder of inform fitness himself. Adam Zickerman, his general manager from the Manhattan location Mike Rogers will be with us, as well as the co owner of the informed fitness Toluca Lake location, Sheila Melody. Now, like I said, at the top of the show, Ryan Hall is back with us for part two of working out according to your genetics. Remember last week, we discussed the genetic distinctions between those of us who might have either oxidative slow twitch muscle fibers, or glycolytic, fast twitch muscle fibers and how understanding our genetic attributes can determine the results that we experience through our high intensity strength training. Let's pick up where we left off last week with part two of working out according to your genetics, with exercise physiologist, and certified master trainer, Ryan hall here on the inform fitness podcast.

Adam  02:32

So Ryan, there are these, what they call phenotypes, the outward appearance of different individuals and they have different types of body types phenotypically, or observationally. By looking at them, you have the ectomorph, the endomorph and mesomorph.

Tim Edwards  02:51

Let's define those for audience to Adam, for those who don't know

Adam  02:54

so the ectomorph that's, that's more of the lanky, very lean type very hard to build muscle, skinny, skinny, skinny type of person

Ryan Hall  03:03

that would, I just think Woody Allen

Mike  03:05

Woody Allen meets Ichabod Crane

Adam  03:12

endomorph would be kind of more than a pear shaped person, a soft looking person, you know, carries excellent excessive body fat, not very muscular at all.

Mike  03:21

Danny DeVito Sorry,

Ryan Hall  03:22

John Candy.

Adam  03:26

And then you have the mesomorph, which is the very muscular bill like

Mike  03:29

like Mike Rogers. I'm in the middle there

Adam  03:37

so based on based on those phenotypic traits. Ryan, would you be able to say, okay, this person is more of a glycolytic type, a fast twitch type, and this person is more the, you know, slow twitch endurance type.

Ryan Hall  03:53

You know, Adam, it's that's a really interesting question, because at one point in time, yeah, I probably made that speculation. But I actually had turned out that that was wrong.

Adam  04:05

Yeah

Ryan Hall  04:06

I've since given up trying to determine someone's fiber type distribution, or the way that they're the fatigue response, metabolic response just by looking at them. And I can actually use one anecdote from, from our own clientele. We have this guy, Eric, who's still one of our clients. Now when he contacted me, maybe it was about a year ago, and he had read some of my genetics writings and whatnot, and went to the went to the website and saw what we were talking about. training people according to their genetics and responses and stuff like this. And Eric has tried unsuccessfully to add muscle through resistance training. In the past, a he's worked with other trainers and it didn't really work. fairly well. So he came in, he's one of my my Scott is one of my trainers has been training there for a long time. And we put them kind of on a standard time under load program just to see where he was going to fall. And he got a little stronger, but not a whole lot stronger, we were keeping them for maybe two minute time under loads. Um, and that's...

To find an Inform Fitness location nearest you visit www.InformFitness.com
If you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com.
Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3.
To purchase Adam's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTen
 

31 Working Out According to Your Genetics with Ryan Hall Pt. 1 Transcript

SUMMARY KEYWORDS

people, oxidative, exercise, training, glycolytic, subjects, sessions, pounds, person, intensity, adam, seconds, repetition, increase, inform, clients, fibers, rep max, ryan, fitness
 

Ryan Hall  00:06

So I mean, our number one goal with resistance training, right is to have that person get stronger, and that's our objective measurement of improvement. And over time as that load increases, and that absolute intensity increases, it's going to affect them eventually metabolic, but our main our main goal is to get them stronger in that muscle.

Tim Edwards  00:34

This is episode 31 of the inform fitness podcast 20 minutes with New York Times bestselling author, Adam Zickerman. I'm Tim Edwards with the inbound podcasting network and client of inform fitness at the Toluca Lake location, which is CO owned by our very own Sheila Melody who will be with us shortly. Also joining us as always, is Mike Rogers, the general manager of the Manhattan location of inform fitness. Alright, so we're about to kick off a two part series talking about genetics. Now hold on. For those of you who might be scientifically challenged like me, don't think that this information is going to sell right over your head, because joining us is exercise physiologist and certified master trainer, Ryan A. Hall, Ryan does a terrific job of explaining how our individual genetic makeup affects the results from our high intensity strength training. Are you oxidative? Or glycolytic? I have no idea what that means. Neither did I. Until Ryan explained it. I guarantee as a listener of this podcast, I know that you're going to find this information not only entertaining, but very helpful. Ryan has over 25 years of experience in the health and fitness industry. As a matter of fact, he contributed the chapters three and eight in Dr. Doug macguff book Body by science, which is an absolute staple for this protocol. Oh, and one final note before we begin, for those of you who participated in our month long contest to receive Adams autograph inside his New York Times best selling book, power of 10, the slow motion fitness revolution, and to receive inform fitness apparel, and an Amazon Echo. We will announce our winner at the end of the episode. In the meantime, let's talk genetics with Mike Rogers, Sheila Melody, Adam Zickerman and our guest for the next two episodes. Ryan Hall.

Adam  02:23

Ryan, you and I go back a while now we've been we've been in this game. You said you started this at 18 years old? Correct?

Ryan Hall  02:30

Yeah, it's like 1989. Yeah. When I started.

Adam  02:34

Yeah How old are you now?

Ryan Hall  02:36

45. I'm old dude.

Sheila  02:37

He's a baby.

Adam  02:39

25 years, 26 years of doing this?

Ryan Hall  02:42

Yeah, longtime man, longtime

Adam  02:44

how many sessions have you overseen in these 25 years would you estimate.

Ryan Hall  02:48

So at one time at one to one I was training between 100 and 120 sessions a week. And I mean, sometimes I've trained a lot less. But I averaged it out to maybe about 80 training sessions a week. And I gave myself a margin of error to say maybe 75 a week. And so I multiplied that out by about 50 weeks a year. And I'm coming clocking in around 100,000 sessions.

Adam  03:18

So I guess that means Yeah, I'm doing is 20 years. So I'm probably you know, I'm probably just about 20,000 less than you.

Ryan Hall  03:25

Yeah. And I would say probably around that. Yeah.

Adam  03:28

Mike is averaging that amount of sessions per week now. 90 to 100. A week now. And he's been doing is like 12 years. 15 years. Excuse me. So I mean, between the three of us alone, we got we got quite a number of sessions under our belt. So Ryan, like me, you're you're an exercise geek. And isn't it true that for fun that you dig around for relevant and quality research studies? Just for fun

Ryan Hall  03:55

all the time. I mean, I pretty much keep my nose in the research literature every day

Adam  04:00

and talk about you have a couple of college degrees Correct. Like what are they?

Ryan Hall  04:04

So both my undergraduate and graduate degrees are in exercise physiology. I had gotten accepted. Before I opened one to one, I had gotten accepted into the Ph. D. program in Baton Rouge LSU for exercise phys, but I decided to open a business instead. So I said I'm not going to continue getting myself in debt. And that's when we opened one to one in 1996. But my education didn't stop. Oh, you know, when I stopped going to school, I mean now it just gave me the freedom to research and read exactly what I wanted. So I didn't have to follow any syllabus or anything like that. And I learned most of what I learned honestly, by doing experimentations of my own clientele and actually writing my own research papers that way I could you know That way I could target indirectly I wanted what I wanted to study.

Adam  05:04

So like, yeah, so So between all the 100,000 sessions that you've overseen, not to mention your background in exercise physiology, and all the research you've been doing and all the digging, you know, is into all the current research you've discovered, then you've noticed a couple of things I would say. And today's discussion is really about genetics. So what have you discovered regarding genetics and people's response to exercise? Generally speaking, right?

Ryan Hall  05:38

Well, I mean...

It's the LAST WEEK to earn one FREE SESSION when you leave a review for InForm Fitness in iTunes, Yelp, Google+, Facebook,  & Amazon! Simply write a review and send a screenshot to podcast@informfitness.com - that's it!  For each review you leave, you will receive and entry for the GRAND PRIZE!
One lucky listener will receive a personally autographed copy of Adam Zickerman's book,  Power of 10: The Once-a-Week Slow Motion Fitness Revolution. That listener will also get decked out in InForm Fitness apparel including an InForm Fitness T-shirt, hat, and a hoody jacket. And we’ll top off the prize pack with an Amazon Echo! Click here to see the Amazon Echo in action:http://bit.ly/2InFormFItnessGrandPrize
Contest ends May 31st, 2017.  Listen for more details!

To find an Inform Fitness location nearest you visit www.InformFitness.com
If you'd like to ask Adam, Mike or Sheila a question or have a comment regarding the Power of 10. Send us an email or record a voice memo on your phone and send it to podcast@informfitness.com.
Join Inform Nation and call the show with a comment or question.  The number is 888-983-5020, Ext. 3.
To purchase Adam's book, Power of 10: The Once-a-Week Slow Motion Fitness Revolution click this link to visit Amazon: http://bit.ly/ThePowerofTen

30 Gretchen Rubin Discusses Improving Your Habits_Pt 2 Transcript

SUMMARY KEYWORDS

people, habits, clean slate, eat, feel, week, lover, abundance, easier, podcast, gretchen, book, exercise, work, read, fitness, rule, cookies, questions, abstain

SPEAKERS

Gretchen Rubin, Tim Edwards, Sheila, Adam, Mike

 Gretchen Rubin  00:05

To like an uncanny degree, we're very, very influenced just by how easy something is. And so for something like working out, you want to make it as easy as possible. And I've heard from many people who say that they sleep in their workout clothes, so they don't have to get dressed in the morning. Just one thing that you can do. But again, like if it's much easier for you and your schedule to work out at a time, that's something we're thinking about, like the idea that you should do it first thing in the morning, it's like, well, if it's easier for you to do it at lunchtime, then you should do what works for you because it's like you'll stick to it better if it's convenient.

Tim Edwards  00:42

Inform nation. Welcome to Episode 30 of the inform fitness podcast, and part two of our interview with Best Selling Author Gretchen Rubin. I'm Tim Edwards with the inbound podcasting network and a client of inform fitness for the past year and a half or so at the time of this recording. And in less than a minute, we will be joined by the founder of inform fitness himself, Adam Zickerman will also be joined by the co owner of the Toluca Lake Burbank location, Sheila melody and the GM of the Manhattan location. Mike Rogers. All right, so who's in for developing better habits that result in positive outcomes? Well, we all are, you wouldn't have subscribed to this podcast if you weren't. However, as we all know, sometimes it's difficult to perhaps kick a bad habit, or to start a healthy new one. Whether you want to lose some weight or gain some muscle, eat healthier and even strengthen your relationships. Gretchen Rubins got you covered with some brilliant suggestions as to how and equally is important when to change your habits trajectory. And this episode is about twice as long as our normal episode. So let's get right to it. Here's part two of our interview with Best Selling Author Gretchen Rubin.

Adam  01:53

So Gretchen you talk about these tendencies, these four tendencies. And then you start talking about if you're going to start somewhere, you might as well start with some of the big ones. Yeah, the big habits, I guess, like almost like a like a Maslow's hierarchy type of thing. You know, the basic foundation, you say, if you're going to start working on some, some habits, some foundation, you call them the foundational habits, it's best to start with a couple of the key ones like like dealing with your sleep. Alright, dealing with moving exercise, you call it move? And then also what you eat and drink.

Gretchen Rubin  02:27

Yeah,

Adam  02:28

getting control of your nutrition. And then of course, another one, the fourth one that you call unclutter.

Gretchen Rubin  02:33

Yeah.

Adam  02:34

Which seems to be the big that to me, that was a big one for me, because I you know, I would love to deal with my my tendency to clutter. But I when I was when I was reading that section, it, it just jumped out at me that the three pillars of our exercise program, high intensity exercise is very similar. We say, you know, to really, the foundation of a fitness plan should deal with exercise, it should deal with rest, like you say sleep and nutrition. So three out of your four foundational habits are very parallel to each other. Yeah. So I found that to be pretty interesting. And I agree. I mean, like, God, if you can only get a handle on sleep, right? 

Gretchen Rubin  03:13

Yeah Yeah. Well, I mean, I think that you're exactly right. I think there's a lot of agreement on the fact that these are like the foundations because because they are, you know, just just super, super important so that they come up over and over again. And the reason that they come up, I think is that they are what they're important to haven't changed generally is they're sort of, if you don't have control of these areas of your life, you it's very hard to have self command. It's very hard to just have the energy and the kind of self mastery that you need to make other kinds of changes. So you might say to yourself, Well, what I really need to do is to start this side business, but if you're exhausted all the time, and you know, and you just feel like it's sluggish and you have to take a nap every day three, and you're surrounded by a mess. It just feels harder to do that. Because you but once you get enough sleep you get some exercise you're eating and drinking. Right and you kind of and then the unclutter. I have to say most people don't point to unclutter as part of these foundations. They just talk about the three. But I have found that over and over people say that they do feel the sense of kind of energy and possibility that comes from just getting rid of junk always does something there's some tie I don't understand it really it doesn't really see...

In this episode, we will discuss what those four tendencies are, how you can find out what your tenancies happen to be and how those tendencies might affect how clients of InForm Fitness approach their workout. 

To purchase Gretchen's books, listen to The Happier Podcast with Gretchen Rubin, and to take the quiz to learn more your tendency visit http://gretchenrubin.com

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One lucky listener will receive a personally autographed copy of Adam Zickerman's book,  Power of 10: The Once-a-Week Slow Motion Fitness Revolution. That listener will also get decked out in InForm Fitness apparel including an InForm Fitness T-shirt, hat, and a hoody jacket. And we’ll top off the prize pack with an Amazon Echo! Click here to see the Amazon Echo in action:http://bit.ly/2InFormFItnessGrandPrize
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029 Gretchen Rubin Discusses Improving Your Habits Transcript

SUMMARY KEYWORDS

podcast, fitness, people, inform, tendencies, rebel, gretchen, questioner, books, habits, read, gretchen rubin, expectations, sheila, happier, writing, audio, work, accountability, fun

SPEAKERS

Gretchen Rubin, Tim Edwards, Mike, Sheila, Adam
 

Gretchen Rubin  00:06

You know, rebels want to do things in an unconventional way. And so also something about inform fitness that appeals to rebels is like, Oh, everybody else is on the treadmill for 90 minutes and like they're pedaling away and doing the Stairmaster and like we know the secret way we've figured it out like we're doing it this unconventional way and everybody tells you you have to do this and we're telling you no you don't you don't have to listen to all of them because we know the like the secret arcane way to fitness and like you know, even your doctor doesn't you know, your doctors workers, they don't know what they're talking about. We figured it out.

Tim Edwards  00:45

Hey inform nation that was best selling author and award winning podcaster Gretchen Rubin, who was our guest for the next two episodes here on the inform fitness podcast. 20 minutes with New York Times bestselling author, Adam Zickerman and friends. Thanks again for joining us. I'm Tim Edwards, the founder of the inbound podcasting network and a client of inform fitness. Now, in just a minute, the founder of inform fitness himself Adam Zickerman will be joined by Sheila melody who is the co owner of the inform fitness in Toluca, Lake, California, Mike Rogers, the general manager of inform Fitness in New York City, and of course, our guest, Gretchen Rubin. Gretchen has a very popular weekly podcast titled happier with Gretchen Rubin, where she discusses good habits and happiness with their sister Elizabeth Craft. Her podcast was named in iTunes lists of best podcasts of 2015 and was also named in the Academy of podcasters best podcasts of 2016. So we're delighted to have her today. Gretchen Rubin is also the author of several books, including the blockbuster New York Times bestsellers, better than before the Happiness Project, Happier at home, and her forthcoming book to be released later this summer titled The four tendencies, learn how to understand yourself better, and also how to influence others more effectively. Now here in this episode, we will be discussing what those four tendencies are, how you can find out what your tendencies are, and how those tendencies might affect how clients of inform fitness could approach their workout. And this is pretty cool. Gretchen Rubin has been interviewed by Oprah, eaten dinner with Nobel Prize winner Daniel Kahneman, and has actually walked arm and arm with the Dalai Lama, and now is interviewed by Adam Zickerman looks like Adams in good company. Let's get to it. Here is Gretchen Rubin on the inform fitness podcast.

Adam  02:35

Gretchen, thank you so much for coming on our show. It's been a long time coming. And so, Mike, since you're the one who's working with Gretchen all these time, all these years, why don't you introduce her a little bit?

Mike  02:48

Okay, well, I just looked through our database, and I just found out that she's on her 498 session, wow. 12 years, 11 11 years, like 2005, so almost almost 12 years. She is by far our biggest refer she's consistent, except when she's on her book tour and vacation or something like that. But it's been such a pleasure to have Gretchen as a client here. She's become a great friend. Her husband works out here her father in law, her mother in law, her children. So we're very, very grateful to have you as a client and a friend and and to have you on the podcast as well. It's such a pleasure to see her every week because, first of all, she is very easy to train because she's always on time. She works very, very hard. She follows directions. She really goes.

Adam  03:41

She's an upholder. Yeah, exactly.

Mike  03:42

Classic upholder which we'll talk about later, you know, in the in the time, the 30 minutes we have together we are really able to get out the very intense workout. I always look forward to it because we have the most engaging conversations about sugar and fitness and psychology and I look forward to it all the time. It really doesn't feel like work to me. I just wanted to welcome you to the podcast and it's so happy to so great to have you.

Gretchen Rubin  04:09

It's so fun to be here. And it's been as I was walking I was like it's so fun to be coming and having getting to talk to you without actually having to work out

Mike  04:19

I thought you enjoyed it.

Gretchen Rubin  04:21

I enjoy the talking part. I don't enjoy the weightlifting part is is less enjoyable than the conversation. Yeah, right. Oh, by the time I'm ready for it to be over it's over. And thats the great advantage  of inform fitness. I guess.

Adam  04:35

I did some quick math by th...