training

Addicted to Fitness Show Notes – Care/of Vitamins Unboxing & Lactation Cookie Taste Test

What’s up peeps! We’ve got another exciting and informative episode of Addicted to Fitness this week. Before we jump into all our intriguing health topics, we lead off the podcast by telling you all about our awesome sponsors.

The Hemp & Coffee Exchange is dedicated to providing “high-quality consumables” like their super coffee, which combines the nutritional benefits of hemp hearts/seeds with single origin green coffee beans that they roast themselves. Do yourself a favor and visit hempcoffeeexchange.com and get 20% off your order by using our exclusive “ATF” promo code. 

After giving our sponsors the love they so rightly deserve, we dive into the helpful fitness info with our training recaps.

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The new group Stick mobility class at @tampastrength begins Saturday, March 24th. This class will feature exercises that will enhance all aspects of your fitness, not just your mobility. We’ll be keeping these classes small, which is why you need to DM me ASAP to claim your spot in this “one of kind” group fitness class. ⠀⠀⠀⠀ ⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #personaltraining #tampapersonaltrainer #health #fitness #fitnesscommunity #mobility #stickmobility #muscleactivation #abs #movement #exercise #grouptraining #gym #core #functionalstrength #balance #flexibility #motivation #workout #Tampa #tampabay #tampafit #tampafitness #southtampa #healthytampabay #ETTampa #TampaStrength

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My training recap consists of two BIG announcements. First off, starting Saturday, March 24th, I’ll be leading a group Stick Mobility (pictured above) class at Tampa Strength. If you live in the Tampa Bay Area, contact me at nick@elementaltampa.com to learn all the details about this innovative training modality.

The second big announcement has to do with this very podcast. I want to let all the dedicated listeners know that you’ll no longer get one ATF episode a week……you’ll be getting TWO! That’s right, starting this Thursday (March 22nd), we’ll be posting two episodes a week filled with useful health & fitness info.

Shannon’s week of training includes daily yoga practice, periodic HIIT workouts and dancing her socks off at our friends’ wedding. She danced so hard that she had to ice her knee for several days after the wedding. My lady goes hard on the dance floor!

After our training recaps, we do a quick overview of the effectiveness of generic multivitamins. A 2013 editorial from the Annals of Internal Medicine claimed that multivitamins purchased over the counter provide no significant benefit to preventing chronic diseases. However, several rebuttals, including one from my platonic woman crush Dr. Rhonda Patrick, claim that the scientific research used by the editorial did not tell the whole story.

The bottom line is that multivitamins can benefit certain individuals, but they are not a miracle cure. You are probably better off finding out which vitamins & minerals you actually need opposed to taking a daily dose of multiple ones and hoping it helps. Which is a perfect segue to the “unboxing” of Shannon’s personalized vitamins from Care/of.

Shannon took the quiz on the Care/of website and based on her lifestyle & health goals, she was prescribed a month’s worth of customized daily vitamin packs that included substantial info about the effectiveness of each vitamin along with links to all the research associated with them.

She spent around $50 for her monthly subscription but was able to get half off her first month thanks to a promo code from another podcast. If you want to see the entire unboxing video, head to the ATF podcast Facebook page and make sure you follow Care/of on Instagram (@careofvitamins) to learn more about their products.

Last, but certainly not least, we taste test a very unique health food. Since bringing Ella home from the hospital, Shannon has had the challenging endeavor of providing her with her exclusive source of nutrition. Yes folks, I’m talking about breastfeeding.

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Shannon and I are super stoked that she has been able to feed Ella only breast milk for the first 5 months of her life. We’re introducing new sources of nutrition, but Shannon and I still want breast milk to be a large part of Ella’s diet. Which is why Shannon is willing to try anything that claims to increase breast milk production, like Booby Boons – Lactation Cookies from Stork and Dove.

These cookies are made with ingredients (nutritional yeast, oats and flax) that research suggest can help stimulate breast milk production. We both gave them a try (yes both of us) and found that they were quite tasty. You’ll have to keep listening to find out if they were effective or not.

In the meantime, please visit the ATF podcast Facebook page and leave us a comment, which we’ll feature in a future Listeners Talk Back segment. We’d also appreciate you giving us a rating & review on iTunes. May not seem like a big deal but it’s a quick, easy task that can really help us reach more people.

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/care-of-vitamins-unboxing-lactation-cookie-taste-test/id1121420986?i=1000406810340&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/care-of-vitamins-unboxing

Website: http://addictedtofitness.libsyn.com/careof-unboxing-lactation-cookie-taste-test

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Weekend Workout – Punch Like You Mean It

I feel that a lot of people believe that punching is just an upper body exercise and/or that kicking is just a lower body exercise.

That couldn’t be farther from the truth.

In order to throw a proper & powerful punch or kick, you have to use your entire body. The movement of both strikes starts from the ground and moves up to whichever limb you’re using. The total body rotational motion needed to throw an effective strike can be practiced in the weekend workout below.

Head to the ETT YouTube channel (link) if you need further instruction on the jab + power hook and/or cross + lead uppercut hand combinations. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. 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 (FacebookInstagram 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 – Sprinting to a Fitter You

If you think that incorporating speed drills into your exercise routine will only make you run faster, I’ve got news for you.

Speed & agility drills can also help you improve reaction time, build oxygen capacity, develop fast twitch muscles and strengthen ligaments. These comprehensive fitness benefits is why I decided to fill the weekend workout below with these types of exercises.

I recommend performing three to five intervals of this weekend workout. Don’t forget to warm-up and modify the exercises to match your fitness level.

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

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Weekend Workout – Push Yourself

Regular readers of the blog will know that I’m a big fan of compound exercises (multi-joint movements that require the use of various muscle groups) because they give you more “bang for your buck” when it comes to working out. One compound exercise in particular, the push-up, requires you to utilize muscle groups in your upper body, core and lower body which is why this weekend workout is full of them.

The bodyweight workout below includes a variety of push-up variations that will strengthen numerous muscle groups in your body.  I recommend performing 10 reps of each push-up variation followed by 90 seconds of rest for four circuits. Don’t forget to warmup and modify the workout to match your fitness level.

Connect with us on social media and share pics/videos of you performing this or any weekend workout (FacebookInstagram or Twitter). ENJOY!

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Addicted to Fitness Show Notes – A Review of the Headspace Meditation App

Another week and another awesome episode of the Addicted to Fitness podcast!

This week, Shannon and I investigate the scientific-based benefits of mediation and give a review of the Headspace smartphone mediation app. But before we jump into those topics, we give our training recaps.

I’ve been trying to do a better job of shooting videos for the @ettampa Instagram feed, especially boxing/kickboxing videos. Striking instruction is my bread & butter and I want to share that with my online audience.

I’ve also been adding more steel mace (see pic below) exercises into client workouts. I love using the steel mace because its highly uneven weight distribution can make any common exercise, like a lunge, much more challenging. Plus, they make you look BADASS!

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Shannon has been slowly, but surely, adding workouts back into her routine. She’s been able to do a small amount of yoga and HIIT sessions, but a reoccurring vertigo condition has somewhat slowed her progress. We asked if listeners have any suggestions on herbal supplements that can help with vertigo, maybe even an essential oil, which we plan on investigating more in a future episode.

After we wrap up our respective training recaps, we dive into the topic of mediation. Thanks to one of our favorite sources of evidence supported health information, healthline.com, we list the 12 science-based benefits of mediation:

  1. Reduces stress
  2. Controls anxiety
  3. Promotes emotional health
  4. Enhances self-awareness
  5. Lengthens attention span
  6. May reduce age-related memory loss
  7. Can generate kindness
  8. May help fight addictions
  9. Improves sleep
  10. Helps control pain
  11. Can decrease blood pressure
  12. You can meditate anywhere

The last benefit from that list was really made a possibility thanks to smartphone apps like Headspace.  I learned about Headspace while listening to the Tim Ferriss podcast. I took advantage of their free 10 day subscription several times. Then I finally upgraded to the full subscription version, which cost about $95 annually.

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The app was created/founded in 2010 by marketing & brand developer Rich Pierson and Andy Puddicombe. Andy is a former Buddhist monk and the voice of the guided meditations. Rich and Andy’s mission is to remove the mysticism attached to meditation and make it more attractive to a broader audience.

Once I upgraded to the full version, I had to complete 90 foundational sessions in order to unlock any of the other packages contained in the app. Those foundation sessions walk you through the best methods to achieve a meditative state – focus on breathing, be present, acknowledge outside distractions (sounds, smells, etc) but always return to the breath.

One of the first packages I used after my foundation sessions was the “pregnancy” package. As you can imagine, I listened to it while Shannon was pregnant with Ella, and it help teach me how my character/mood could affect the development of the baby. The app is full of packages that introduce an intention for a subject area that you want to improve on (e.g. anxiety, motivation, sleep, etc.).

Headspace also has guided mediations that you can listen to while performing a specific task (e.g. cooking, walking, commuting, etc.), mini 1-3 minute mediations you can use if you need to refresh or focus and animations that help explain the different aspects of mediation.

I’m a big fan of the new “everyday headspace” feature which provides a new intentions daily and allows you to change the length of time you want to mediate. Shannon has been a fan of mediation for a long time due to her years in yoga. After she started using the app, she realized how many of the same methods she’s already been using. She believes headspace is great for introducing people to the foundations of mediation, but from what she’s seen so far, it may be more geared towards beginners than experienced mediators.

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If you’re a user of the Headspace app, please let us know what you think of it by leaving us a comment/message on the Addicted to Fitness Podcast Facebook page. As you heard in this episode, if you leave us a comment or message, we will read it in a new segment Shannon dubbed Listeners Talk Back.

Don’t forget to take advantage of the awesome 20% off promo code (“ATF”) from our sponsors, The Hemp Coffee Exchange, so you can stock up on some tasty, and nutritious, coffee – the perfect follow-up to a good mediation session.

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/addicted-to-fitness-podcast/id1121420986?mt=2&i=1000402046714

Soundcloud: https://soundcloud.com/nick-burch-702220833/a-review-of-the-headspace

Website: http://addictedtofitness.libsyn.com/a-review-of-the-headspace-mediation-app

Addicted to Fitness Show Notes – An Interview & Workout from the Seminole Heights Athletic Center

We’ve got another first on this week’s Addicted to Fitness. This on-location episode features my first workout at the Seminole Heights Athletic Center (website link) and a discussion about the history of the facility with the founders Karen & Marlo Tamayo.

Karen and Marlo grew up playing individual and team sports, but once they reached early adulthood, their approaches to fitness varied. Karen joined the coast guard which required her to maintain a certain level of fitness. Upon completing her military enlistment, she enrolled in grad school and later began competing in triathlons. She soon realized that the time investment involved in the triathlon training was substantial and made the decision to transition to crossfit training.

Marlo on the other hand continued her sport specific training while playing on the Florida Atlantic University varsity softball team. Her dedication to a regular fitness routine took somewhat of a backseat once she began her PhD program in the early 2000s. After 13 years of focusing a tremendous amount of her time and effort on her degree and career, she decided to make fitness a top priority once again. Much like Karen, this change in priorities led Marlo to discovering an affinity for crossfit workouts.

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Snapped this gem during my visit to the Seminole Heights Athletic Center

Marlo & Karen were acquitances before they began training at the same crossfit “box” and even though they have a love for it, they knew that they wanted to take a different approach to fitness than crossfit offers. This led them to leading free workout sessions for friends, coworkers and neighbors at a workout space they created in their garage. Their fitness community quickly grew and required a larger space, which lead them to opening their current location in early 2017.

Seminole Heights Athletic Center (SHAC) offers a variety of exercise modalities including yoga and cardio boxing, but their primary workout tracks are SHAC FIT and BARBELL. Both options include high intensity interval training (HIIT) style workouts that are designed to boost endurance and/or increase strength & power output. The primary difference is that SHAC FIT uses more bodyweight exercises while BARBELL incorporates olympic lifting movements. Karen creates all the workouts and makes sure that they can be modified to match any fitness level.

Karen and Marlo operate SHAC in a manner that promotes a sense of community & acceptance. This is evident in the wide range of clientele that frequent the facility as well as their community involvement. They recently registered SHAC in the Tampa Police Department’s Safe Place Initiative (click here to learn more). This program allows anyone that is feeling threatened, or a possible victim of harassment/prejudice, to use the SHAC as a safe haven until authorities arrive. As a same sex married couple, Karen and Marlo have personal experience dealing with prejudice, which is why registering the SHAC in this program was a no brainer.

I was so stoked to have gotten the opportunity to speak with Karen & Marlo about their fitness journeys, but this wasn’t just an interview episode. We still had a workout to do!

Before I jumped into the workout, Karen put me through a standard 10 minute warmup that included several bodyweight & resistance band mobility exercises. After I was all warmed up and ready to go, I decided to tackle the SHAC FIT workout of the day which was 5 dumbbell squat clean thrusters (click here to see video demo), 5 hand release push-ups and 5 strict pull-ups.

I only had 10 minutes to complete as many rounds of the 15 rep sets as possible. It didn’t seem like much of a challenge at first but after the first couple sets, I was very happy that it was only a 10 minute workout. You’ll have to listen to the episode to find out how many rounds I was able to complete.

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I can’t thank Marlo & Karen enough for allowing me to bring Addicted to Fitness into their awesome facility. One of the main functions of the podcast is to highlight fitness and health professionals that many people may not be aware of. Being able to do this in my own community is a huge honor and I hope you all enjoy these episodes as much as I enjoy creating them.

If you know a fitness professional(s) or facility that we should feature on the ATF podcast, please let us know by emailing us at elementaltampa@gmail.com or connecting with us on social media (FacebookInstagram or Twitter). While you’re checking us out on social media, you should also check out the SHAC Facebook page (link). If you live in the Tampa Bay Area and want to get a workout in at SHAC, head to their website to see their class schedule.

Thanks again for all the love you guys constantly give us. Please leave us a rating & review in iTunes if you haven’t done so already. You know that we love hearing your feedback. Thanks for listening and stay healthy this week peeps!

Links for this week’s episode

iTunes: https://itunes.apple.com/us/podcast/interview-workout-from-seminole-heights-athletic-center/id1121420986?i=1000391533616&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/an-interview-workout-from-the

Website: http://addictedtofitness.libsyn.com/an-interview-workout-from-the-seminole-heights-athletic-center

 

Weekend Workout – Your Training Camp Starts TODAY

NFL training camps are in full swing, which is why I thought it be appropriate to share a few exercises that the pros are probably doing in this weekend workout. This workout will increase your cardiorespiratory fitness, improve lower body mobility and help you run a better 40 yard dash at next year’s combine.

Ok, so the last thing may not be true for everyone.

I recommend performing three to five sets of these speed exercises. It’s especially important that you warmup and modify this workout to match your fitness level. Let us know in the comment section below if you completed this or any weekend workout. READY BREAK!

Weekend Workout (8)