mobility

Addicted to Fitness Show Notes – Life Update & FabFitFun Unboxing

I apologize for the tardy publication of the show notes for this episode of Addicted to Fitness. We had a very busy, yet rewarding trip to see my family for the Easter holiday, which you guys will hear more about on next week’s episode. But we’re living in the NOW, so here’s a recap of this week’s podcast

Listeners Talk Back

Received a brand new 5 star iTunes rating and review from a health & fitness pro who happens to be on an upcoming ATF guest. You can read her review by visiting the iTunes store, and while you’re there please let us know what you think of the podcast by leaving your own rating and review.

Training Recaps

I finally led my first Stick Mobility group class at Tampa Strength. Stick Mobility exercises/movements utilize 4 to 7 ft pliable sticks that act as “force multiplier(s)” to improve mobility, flexibility and muscle activation. The video below demonstrates how the sticks can enhance well-known exercises.

Shannon has stayed super active this week thanks to the awesome Florida weather & the desire to get Ella outside. She walked on the Riverwalk, visited local markets and even strapped her in the body carrier and moseyed around our neighborhood. All this exploring led to her surpassing her iWatch step goals several days in a row.

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🔥🔥🔥Tampa Strength’s Stick Move of the Week🔥🔥🔥 Adding @stickmobility to the dead bug will drastically increase the intensity of this familiar core exercise. Don’t believe me? Come out to our Stick training classes Tuesday @615pm or Saturday @1030am and find out for yourself. Send us a DM for all the details. ⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #personaltraining #tampapersonaltrainer #health #fitness #movement #rangeofmotion #movebetter #fitnesscommunity #mobility #stickmobility #gym #core #functionalstrength #balance #flexibility #stability #leverage #workout #Tampa #tampabay #exercisevideo #tampafitness #southtampa #deadbug #healthytampabay #tampafit #ETTampa #TampaStrength

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Life Update

Ella turned 6 months old a little over a week ago and she has made a ton of progress. She’s communicating with us, sitting up on her own and has started experimenting with solid foods. Her new nutrition options have helped us be more adventurous when it comes to grocery shopping. We are also back to our old meal prepping ways.

If you have a little one at home that is reaching milestones & helping you be more cognizant of your health, please let us know about it on the Addicted to Fitness podcast Facebook page.

FabFitFun Unboxing

Shannon wanted to share the “unboxing” of her seasonal subscription box from FabFitFun. Subscription boxes are a pretty popular trend and Shannon decided to invest in this one because it focuses on fitness as well as beauty, wellness, and fashion products. You’ll have to listen to the entire episode to hear about everything that was in the box but my fav’s include:

  • A vegan “leather” travel eye mask that has a cooling insert
  • A massage roller that fits into your carry-on luggage
  • Guava body butter – smells terrific

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Thanks for listening & sharing ATF. Don’t forget to check out our sponsors, The Hemp & Coffee Exchange. Head to hempcoffeeexchange.com, read about their awesome products, and use our exclusive promo code “ATF” at checkout to get 20% off your order.

Links to this episode

iTunes: https://goo.gl/vKYU7C

Soundcloud: https://goo.gl/deZRFx

Website: https://goo.gl/b74rMs

Addicted to Fitness Show Notes – What is the Pegan Diet?

We lead off this episode of the ATF podcast with the announcement of an important milestone.

We finally have a website solely dedicated to podcast!

Visit addictedtofitnesspodcast.com and check out all of Shannon’s recent handy work. We’ll still post show notes here until we get all the content transferred to that site, but go ahead and bookmark it now.

Listeners Talk Back

Our listeners are noticing the new changes on the website and Facebook page because we’re getting lots of thumbs up on the new podcast logo and cover photo.

Our recent episode featuring the lactation cookie taste test is also eliciting a response from people. One listener asked me in person about how they tasted and the company that produces them, Stork and Dove, told us how much they enjoyed the episode on twitter. They even shared it on their social media.

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New ATF content can now be found on our WEBSITE!

Training Recap

Shannon has not done much more than her daily morning yoga routine and doesn’t feel guilty about it. However, she did get a stand-up desk at work, which has allowed her to incorporate periodic compound & isometric exercises, in addition to standing while she works. These movements are important because recent studies show that standing can be just as bad as sitting. Check out this article to find out ways you can properly use a standing desk.

I’m pretty stoked by the fact that I officially enrolled in the June Stick Mobility certification course. In order to hone my stick skills, I’m leading a Stick class at Tampa Strength every Saturday at 1030 AM (message me if you’d like to attend).

I’m also stoked about the new weekly ATF episodes that dropped last week. I don’t want to give too much away about the episode that will be dropping this week, but I will tell you that it has a lot to do with mindfulness. If you haven’t listened to the first Thursday episode with certified personal trainer & mobility specialist Alexis Rivera, download it today!

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Contact Nick to learn more about Stick training

Pegan Diet

Shannon recently discovered an article on Well+Good describing the benefits of a paleo, vegan hybrid diet. This approach to nutrition is championed by Dr. Mark Hyman, author of Eat Fat, Get Thin (which I’ve listened to on audible) and Food: What the Heck Should I Eat. 

Dr. Hyman believes that Peganism combines the best practices from both diets. He’s quoted in the article saying “A pegan diet is low-glycemic, high in plant foods, low in sugar, and includes adequate protein for appetite control and muscle synthesis.”

He also adds that each person should tweak it to fit their own particular health conditions, preferences, and needs

“If you’re vegan and don’t want to eat anything with a mother for moral or religious reasons, then that’s perfectly okay. But it’s critical to get omega-3 fatty acids, and not just ALA (or alpha-Linolenic acid) found in plants you need pre-formed DHA, which is what most of your brain is made from. The good news: You can get it from algae.”

I’m a huge fan of the idea of peganism. I feel the majority of our food should come from whole vegetables and fruit. I also know that animal products are high in important nutrients like heme iron, vitamin B12, and the aforementioned DHA. If you want to be fully optimized nutritionally, without having to rely on supplementation, I think the Pegan diet is an attractive approach.

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If you already subscribe to the Pegan diet, let us know on the ATF Podcast Facebook page how it’s working for you. While you’re there, please leave us a rating & review, which we’d also appreciate if you could do in iTunes. It only takes a few minutes and really helps us reach more listeners.

We also strongly encourage you visit hempcoffeeexchange.com and read about their delicious & nutritious sustainable super coffee. When you decide to purchase some of their tasty product, don’t forget to use our exclusive promo code “ATF” at checkout to get 20% off your order.

Links to this week’s episode

iTunes: https://goo.gl/XHHCrZ

Soundcloud: https://goo.gl/PyAEQX

Website: https://goo.gl/JbQjwd

Weekend Workout – Why the One-Legged Man is Strong as Hell

Have you ever tried to balance on one leg for 60 seconds? If not, go ahead and try it now, I’ll wait……..

Not that easy right? Single leg exercises are great for enhancing stability and allowing you to build strength independently between legs, which is why the weekend workout below is full of them .

Head to the Tampa Strength YouTube channel (link) if you need further instruction on several of the exercises listed below. I recommend performing the workout in interval format (45 sec work/15 sec rest) for 16-24 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

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Addicted to Fitness Show Notes – An Interview with Personal Trainer & Mobility Specialist, Alexis Rivera

THE DAY HAS FINALLY COME! The inaugural Thursday edition of the Addicted to Fitness podcast has arrived. These episodes will be dedicated to conversations with professionals, experts and compelling individuals from the world of health and fitness.

The first individual I have the pleasure of speaking with is personal trainer, certified Precision Nutrition coach and Stick Mobility & FRC specialist Alexis Rivera. Alexis and I chat about his past struggles with body image, the benefits mobility training can have for all fitness levels and how “small victories” can be the key to a successful nutrition plan.

Listen to the entire episode for more useful health info from Alexis and check out his awesome Instagram feed @the_holistic_hipster (love that handle). If you’re interested in utilizing his online personal training services, click here to contact him directly.

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We’ll be bringing you interviews with health & fitness pros each week, which means we’d love to hear your suggestions on who we should have on ATF. Send your recommendations to TheATFpodcast@gmail.com and don’t forget to rate, review and share the podcast.

Links to this episode

iTunes: https://goo.gl/NW6Nxr

Soundcloud: https://goo.gl/qxxBN6

Website: https://goo.gl/GLWkUH

Weekend Workout – My Love-Hate Exercise Relationship

If I had to pick which exercise I hate performing the most, it would have to be the lunge. My body, and mind, hate seeing it in my workout programming, but I love the benefits this compound exercise can provide. I decided that this edition of the weekend workout should be dedicated to the exercise I love to hate & works multiple muscle groups simultaneously.

Head to the ETT YouTube channel (link) if you need further instruction on several of the exercises listed below. I recommend performing the workout in interval format (45 sec work/15 sec rest) for 16-24 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

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Weekend Workout – Planks Are So Much More Than Just a Piece of Wood

Yes, all those ab exercises, along with proper nutrition, can help develop that always enticing 6-pack. But a strong, stable core has more benefits than just aesthetics. According to an article from active.com, your core creates  “a solid base for your body, allowing you to stay upright and stand strong on your two feet.”

That’s why this weekend workout is full of core strengthening exercises. I recommend performing five 10 rep supersets of these exercises with at least 60 seconds of rest in between sets. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send us a pic/video of you doing the workout on social media (Facebook, Instagram or Twitter). ENJOY!

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Addicted to Fitness Show Notes – A Conversation with the Founders of Movement Upgraded, Dr. Ryan & Jen Hosler

This week’s Addicted to Fitness is a “must listen” for several reasons. First, we are speaking to the founders of Movement Upgraded, Dr. Ryan & Dr. Jen Hosler. Second, we are on location at Kodawari Studios in Tampa, Florida. Finally, Ella makes her first appearance on the podcast!

Ryan & Jen were kind enough to welcome all of us into their office at Kodawari to discuss the services they provide. Movement Upgraded is a chiropractic and physical therapy clinic, but also an online resource for movement and mobility. They target the more active population that have mobility issues preventing them from performing the physical activities they love to do.

Shannon&Ella @ Kodawari

Jen (Doctor of Physical Therapy) was introduced to physical therapy in high school during rehab for two separate knee surgeries. After changing her major to exercise science during her undergrad program at IUPUI, she became obsessed with all aspects of fitness. This obsession led her, and Ryan who was in the same program, to begin reading more books, listening to podcasts, attending seminars and apply what they learned at the gym.

They discovered that proper movement was the foundation of everything they were doing in their respective fields and that principle led to the creation of Movement Upgraded.

Movement and mobility are becoming a more popular aspect of the fitness industry according to Ryan (Doctor of Chiropractic). However, he’s worried that trainers may be becoming so focused on mobility that they maybe neglecting their client’s primary fitness goals. That is one of the reasons why they want Movement Upgraded to a be a resource to trainers who have clients with movement issues.

The majority of Movement Upgraded clientele comes from personal trainer referrals. Jen states that the services they provide lie within the rehab to performance gap. They want to make sure that individuals can return to the gym without fear of being in pain or reaggravating their previous injury.

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In addition to the hands-on services they provide, Ryan & Jen also provide a ton of educational content on their social media. We discussed the importance of their “Daily Movement Practice” video series, which included demonstrations of how you can move each individual joint throughout its full range of motion. This is a necessity nowadays since a large percentage of people have a much more sedentary lifestyle.

These videos are a great resource, but if individuals have a specific injury or mobility issue, Ryan and Jen state that a complete assessment is necessary before they provide any recommendations. The majority of the clientele they see at Movement Upgraded come in for lower back issues, but neck & shoulder problems are also a common ailment.

Movement Upgraded doesn’t rely on referrals from general practitioners because typically those individuals view physical therapy as a requirement before surgery. Ryan and Jen want to connect with personal trainers because they view those individuals as the “front line of healthcare.” They want to provide their patients with the knowledge/exercises they need in order to continue their training.

If you live in the Tampa Bay Area, and are in need of the services Movement Upgraded provides, you can schedule your assessment at movementupgraded.com or call (813) 773-4017. If you aren’t a Tampa resident, you can still benefit from their expertise by following them on Facebook and Instagram.

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After you follow Movement Upgraded, head on over to the Addicted to Fitness Podcast Facebook page and give us a like & follow. Don’t forget that we feature comments from that page on the podcast so make sure you let us know what’s on your mind.

We’d also really appreciate a rating & review in iTunes. All you have to do is click here and take a few minutes of your time letting other iTunes users know what you think about the podcast.

Last, but certainly not least, we encourage you to check out our sponsors, The Hemp & Coffee Exchange. Head to hempcoffeeexchange.com, read about their awesome products, and use the promo code “ATF” at checkout to get 20% off your order. You can thank later.

Links for this week’s episode

iTunes: https://itunes.apple.com/us/podcast/addicted-to-fitness-podcast/id1121420986?mt=2&i=1000403843692

Soundcloud: https://soundcloud.com/nick-burch-702220833/a-conversation-with-the

Website: http://addictedtofitness.libsyn.com/a-conversation-with-the-founders-of-movement-upgraded-dr-ryan-jen-hosler

 

 

Weekend Workout – Strengthening Your Core Should Be A Primary Concern

The primary mover is the muscle or muscles generating the majority of the “force” during a particular exercise. For example, during a bench press, the pectorals are the primary movers. During a curl, the biceps are the primary movers and in the weekend workout below, the muscle groups that make up your core are the primary movers.

Performing five, 10 rep supersets of this workout will help strengthen all the muscles in your core, not just your 6-pack (rectus abdominis). Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send us a pic/video of you doing the workout on social media (Facebook, Instagram or Twitter). ENJOY!

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