The InForm Fitness Podcast

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we’ve had with the high intensity gurus & master trainers… names like Martin Gibala, Bill DeSimone, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff. 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...

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we’ve had with the high intensity gurus & master trainers… names like Martin Gibala, Bill DeSimone, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff. 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...

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we’ve had with the high intensity gurus & master trainers… names like Martin Gibala, Bill DeSimone, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff. 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...

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we’ve had with the high intensity gurus & master trainers… names like Martin Gibala, Doug Brignole, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff. 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...

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we’ve had with the high intensity gurus & master trainers… names like Martin Gibala, Doug Brignole, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff. 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...

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we’ve had with the high intensity gurus & master trainers… names like Martin Gibala, Doug Brignole, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff. 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...

Welcome to the InForm Fitness Podcast series REWIND, a listen back to the classic interviews we’ve had with the high intensity gurus & master trainers… names like Martin Gibala, Doug Brignole, Simon Shawcross, Jay Vincent, Ryan Hall & Doug McGuff. 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....

The idea to include physical education as part of a child’s core curriculum is as uniquely American as Edison’s light bulb and the Blues. As early as the mid 1800’s American educators argued that, from kindergarten through to 12th grade, schools should provide children with the knowledge and activities necessary to maintain a high level of physical fitness for a lifetime. In the mid 1950’s, President Eisenhower established the President’s Council on Youth Fitness (PCYF) urging schools to offer ‘15 minutes of daily, vigorous activity’. And America’s Physical education system was born. 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,...

There are times, if you’re lucky, when you meet someone who challenges and reshapes how you think about a closely held belief. Twenty-five years ago, meeting Robert Francis was such a time for me--a true mentor, he taught me to look at exercise in a completely new way. 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. 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...

Shayla McGrady, GM and personal trainer, at InForm Fitness, has been training people virtually long before the Covid-19 pandemic made it popular. And she was kind enough to take time out of her busy schedule to share her experience and expertise with us. We discuss the three most challenging aspects of virtual training: 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...

Simply put, Thermography measures the temperature of a particular area of the body using a high-resolution, infrared camera, and is able to pinpoint “hot spots” without the use of radiation 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: 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...

Since the early 1900’s, scientists have been debating the question, “Does exercise increase or decrease our risk of catching passing infections, and the question has never been more salient than now, thanks to the coronavirus pandemic. For some, self-isolation has ended their usual exercise habits; for others, a sudden excess of free time is allowing them to train longer and more frequently than ever before. Neither approach, it turns out, is ideal. The immune system is very responsive to exercise, the extent of which depends on the duration, intensity and volume of the physiological stress imposed by the workload. Mounting evidence indicates that regular, physical activity and structured exercise reduces the incidence of many chronic diseases in older age, including communicable diseases such as viral and bacterial infections, as well as non-communicable diseases such as cancer and chronic inflammatory disorders. 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...

Returning from a short hiatus, Mike and Adam dive right into some of the challenges, lessons learned, and surprises they’ve encountered when the world changed overnight and were thrust into the world of virtual personal training. During the first third of this episode they talk about the 180 degree turn our lives have taken: How isolation has affected our personal relationships, and how the virtual workouts are going, especially as compared to in-person workouts with access to high-end machines and tools. The rest of the episode deals with the logistics, helpful hints and in-home routines with minimal equipment. If you’re having your doubts that virtual workouts can be effective or if you are looking for some solid ideas how to workout at home until the world opens again, give this a listen. As always, your feedback and suggestions are always welcome. 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: http://bit.ly/Podcast_FreeWorkout 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...

Blood Flow Restriction (BFR) training… this technique, which hit the scene in the 1990's, restricts blood flow to our limbs while exercising. It has some interesting and promising applications, particularly for people rehabilitating from certain injuries such as tendonitis. Dr. Loenneke provides a brief historical overview, the latest findings and insights as to how BFR training can be applied. 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 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...

Researchers have recently uncovered that ‘those who are strong, live longer.’ Moreover, people who exercise get stronger. Therefore, as logic would dictate, people who exercise should live longer. Right? Well, maybe not. 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...

Since the 1960’s, common belief is that two types of exercise exist -- Cardio and Strength training -- each having separate and distinct purposes. But is this an idea whose time has come and gone? Is there a new, emerging exercise paradigm? Mike Rogers leads an enlightening discussion with returning guest, Dr. Doug McGuff, a full-time emergency room physician and owner of Ultimate Exercise, a high intensity, personal training facility in South Carolina. They examine the history of Cardio and how it became such a widely misunderstood concept. We learn how the cardio movement, aka aerobics, began and why many believe Cardio is more beneficial to the heart, lungs and blood vessels than other types of exercise. What is the actual definition of aerobic and anaerobic pathways and how are they linked? Can a certain type of exercise be more ‘aerobic’ than another? Does strength training improve the cardiovascular system? Dr. McGuff answers these questions with such elegance and clarity that even a caveman would understand. 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...

This is one of our most important episodes. A must listen! 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: 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...

On this episode, we bring back biomechanics’ expert, Bill DeSimone, to discuss an exercise technique called ‘Negative’ Training. Negatives are performed by substantially slowing down the lowering phase (negative phase) of the repetition, thereby, increasing the intensity of the exercise you are performing. 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: 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...

We continue our conversation with Gary Taubes, journalist and author of the bestseller Why We Get Fat. In this episode Gary reveals a pet peeve of his: the establishment still considers Ketogenic and Low Carbohydrate/High Fat (LCHF) diets very unhealthy ways to eat, even though the recent resurgence of those diets has generated scores of clinical trials that appear to support the safety and effectiveness of this way of eating. Exasperated, he wrote an article on the subject, which was published in Canada’s, The Globe and Mail. Gary gets emotional when he relates a story a doctor told him about a patient, newly diagnosed with type-2 diabetes, whose health improved dramatically by following a LCHF diet. We discuss President Clinton’s success on a vegan diet. Gary has a strong response for those who think that such success stories are just anecdotes, not science. We then consider what to do when your doctor tells you to get off the LCHF diet regardless of your success. The episode ends with speculation on whether LCHF diets will ever be endorsed by the American Dietary Association (ADA) and the American Heart Association (AHA). http://garytaubes.com/ 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...

Biomechanics expert Bill DeSimone is back by popular demand for the 3rd time! In this episode, a deep look and discussion into the latest internet sensation—the barbell hip-thrust and related movements. What is a barbell hip-thrust? What are the benefits? Does it work as advertised? Is it worth the risk? 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...