Reasonably Fit

Today's episode is all about cheese and crackers! At least that's how the conversation started - and from there it grew into a raw and open discussion around the evolution of Lauren's relationship with food and eating. While the episode is about food and eating, there will be no diet talk or advice about how *you* should approach food and eating. It's simply a look into some of the phases Lauren has been through (with Jason by her side through it all) and where she's at today. Follow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpak Links and Codes: Pursuit:Mobility ProgramRISE ProgramVivo BarefootLegion Athleticsjasonandlaurenpak.com/free-resources

It's part THREE of our 3-part getting started with barbells series! This episode is all about how to progress to the barbell deadlift! We get into a ton of detail on how you can set yourself up for success with the deadlift by following a simple but effective progression. Our goal with this series is to eliminate the frustration and need for a ton of cues and corrections once you're working with the barbell, and instead help prepare your body for the barbell lifts by going through different exercise variations that will allow your body to do the learning along the way so you're much more prepared, confident, and ready to take on those barbell lifts! In the episode we mention a few different exercise progressions, and you can find videos of them all here: How to hip hinge like a BOSS Kettlebell Deadlift Modifed Sumo Deadlift Conventional Deadlift We hope you found this series helpful! Follow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpak Links and Codes: Pursuit:Mobility ProgramRISE ProgramVivo BarefootLegion Athleticsjasonandlaurenpak.com/free-resources

Today we're finally back to our 3-part series on getting started with barbell training! This episode is all about how to progress to the barbell bench press! We got into a ton of detail on how you can set yourself up for success with the bench press by following a simple but effective progression. Our goal with this series is to eliminate the frustration and need for a ton of cues and corrections once you're working with the barbell, and instead help prepare your body for the barbell lifts by going through different exercise variations that will allow your body to do the learning along the way so you're much more prepared, confident, and ready to take on those barbell lifts! In the episode we mention four different exercise progressions, and you can find videos of them all here: Single Arm Floor Press Single Arm DB Bench Press 2-DB Bench Press BB Bench Press We hope you find this episode helpful, and stay tuned for part 3 where we will go over progressions to the barbell deadlift! Follow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpak Links and Codes: Pursuit:Mobility ProgramRISE ProgramVivo BarefootLegion Athleticsjasonandlaurenpak.com/free-resources

It's finally here! We've been teasing our biggest project of the year for a few months now, and we're so excited to finally release our new mobility program, Pursuit:Mobility! Pursuit:Mobility is a 6-week progressive routine that consists of daily 5-minute mobility sessions. This program is the ultimate mobility solution for anyone leading a full and busy life. In today's episode we walk you through the different "eras" of our journey with mobility training - from long foam rolling sessions and 20 minute mobility warm ups, to skipping mobility work all together, to finally meeting somewhere in the middle - we've experimented and found what works best not only for ourselves, but the thousands of people we've trained over the last 16 years. From today until August 7th at 11:59pm EST you can get Pursuit:Mobility for nearly 40% off with the code MOBILITY40!

Today after we catch you up on where we've been the last month (sorry about that!), we have two VERY special guests in the house! Marcus Filly and Dre Mayes joined us in our studio for our first ever 4-person interview! We kicked things off Q&A style, but it quickly became an easy flowing conversation amongst friends. We know you're going to enjoy this one! Follow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpakFollow Our Guests: @marcusfilly@everygotdamndre Links and Codes: RISE ProgramVivo BarefootLegion Athleticsjasonandlaurenpak.com/free-resources

Today we're kicking off a 3-part series on getting started with barbell training! This episode is all about how to progress to the barbell back squat. We got into a ton of detail on how you can set yourself up for success with barbell squats by following a simple but effective progression. Our goal with this series is to eliminate the frustration and need for a ton of cues and corrections once you're working with the barbell, and instead help prepare your body for the barbell lifts by going through different exercise variations that will allow your body to do the learning along the way so you're much more prepared, confident, and ready to take on those barbell lifts! In the episode we mention four different exercise progressions, and you can find videos of them all here: Squat to box with reach Goblet squat BB Split squat BB back squat We hope you find this episode helpful, and stay tuned for part 2 where we will go over progressions to the barbell bench press! Follow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpak Links and Codes: RISE ProgramVivo BarefootLegion Athleticsjasonandlaurenpak.com/free-resources

Today's Q&A episode goes from lighthearted to vulnerable to educational - we cover it all, and we hope you enjoy the variety of topics in this one! Follow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpak Links and Codes: RISE ProgramVivo BarefootLegion Athleticsjasonandlaurenpak.com/free-resources

Today's episode features special guest, Dr. Dillon Caswell! Dillon is a sought-out enthusiastic clinical Doctor of Physical Therapy with expertise and a Board Speciality Certification in Sports working with a range of everyday to elite professional athletes. He desires to empower and educate the next generation by cutting through the biased lies surrounding the human experience by constantly seeking and delivering the truth in science and healing. This mission has fueled him to write an inspiring book grounded in science Hope Not Nope and host one of the top alternative health podcasts in the world: The [P]rehab Podcast. Dillon truly blew our minds in this interview with a wealth of knowledge and interesting facts, and he put on a master class in how to speak with and treat a patient fresh off an injury (in this case, Lauren!) We know you're going to get so much out of this episode! Dr. Dillon Caswell's Links: Websitehttps://hopenotnope.org/Link to book:Hope Not NopeInstagramhopenotnope Follow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpak Discount Codes: https://www.vivobarefoot.com/us/JLPAK10https://legionathletics.com/PAK20jasonandlaurenpak.com/free-resources

Today's guest is Martinus Evans, author of, The Slow AF Run Club: The ultimate guide for anybody who wants to run. Today we spoke with him about strategies to start running in the body you're in right now, and how to shift your mindset and embrace running at a slower pace in order to get yourself moving! Martinus is doing amazing things for the running community and there's so much to gain from this interview even if you're not a runner (yet!) Links: The Slow AF Run Club: The Ultimate Guide for Anybody Who Wants to Runhttps://slowafrunclub.com/join/@300poundsandrunning Follow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpak

In today's episode we are sharing an interview we did for The Prehab Podcast with Dillon Caswell! In the interview we discuss strategies to make fitness approachable for everyone, tips to take care of yourself during hectic times or busy schedules, things to think about when posting to social media as a health & fitness professional, and how we handle working together as a married couple! We had so much fun being on the other side of podcasting as the guests rather than the hosts, and we hope you enjoy listening to this episode! Follow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpak Follow The [P]rehab Guys: @theprehabguys@theprehabguysPrehab Podcast Links and Codes: RISE ProgramVivo BarefootLegion Athleticsjasonandlaurenpak.com/free-resources

Today's Q&A episode is specifically geared toward beginner lifters! We tackled some of the questions that you've been "afraid to ask" and we really hope this is helpful for anyone who might be newer to lifting! With that said, we think even folks who have more experience in the gym will still get a lot out of it, so we hope you all enjoy this one! Follow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpak Links and Codes: RISE ProgramVivo BarefootLegion Athleticsjasonandlaurenpak.com/free-resources

Today we're going over the what, why, when, and how of maxing out! There are several reasons you might want to test out your one rep max on main lifts such as squat, bench, deadlift, military press, hip thrust, etc. In this episode we discuss the benefits, outline strategies to effectively work toward a max out, and explain exactly how to approach max out day from warm up sets to safety to execution of the lifts! Below is a quick sample 11-week program that we mentioned in the episode. For this program you would want to start with a weight that feels like a 7 RPE (or 70% of your 1RM if you've already established it previously) and perform 5 sets of 5 reps. Each week, add 5-10lbs to progressively overload. The built in drops in volume will serve as de-load weeks even though you will continue adding weight each week. Week 1: 5x5 Week 2: 5x5 Week 3: 5x5 Week 4: 5x5 Week 5: 5x5 Week 6: 3x3 Week 7: 3x3 Week 8: 3x3 Week 9: 2x2 Week 10: 2x2 Week 11: Max out! We hope you enjoyed this episode! Make sure you head over to our Instagram page to comment on the episode and ask any questions that came up for you as you listened! Follow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpak Links and Codes: RISE ProgramVivo BarefootLegion Athleticsjasonandlaurenpak.com/free-resources

Today we're taking you through one of the more confusing parts of following a structured workout program: how to choose your weights! Some programs (like RISE) use RPE, some use RIR, and some use percentages, but the reality is none of these systems are perfect, and there are pros and cons to all of them. Today we deep dive into how to use RPE (rate of perceived exertion) and why it's our favorite method for selecting weights! Links and Codes: RISE ProgramVivo BarefootLegion Athleticsjasonandlaurenpak.com/free-resourcesFollow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpak

In today's episode we're taking you through the most important training considerations as an athlete, especially in the post-college years! This one will be so helpful for folks who are wanting to continue participating in the sports they love for many years to come! Links and Codes: RISE ProgramVivo BarefootLegion Athleticsjasonandlaurenpak.com/free-resourcesFollow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpak

We're seeing a trend in fitness right now where some coaches and trainers are bashing certain exercises because they're not "optimal" for muscle growth. In today's episode we discuss how this is a reductionist view of fitness and really minimizes it down to just aesthetics without seeing the bigger picture. We also share how we actually do enjoy a lot of the "optimal" movements when sprinkled in to a well-rounded program, but just wish there was more nuanced discussion around why and when to use them! Links and Codes: RISE ProgramVivo BarefootLegion Athleticsjasonandlaurenpak.com/free-resourcesFollow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpak

We talk a lot about progressive overload and long-term strategies for making improvements in the gym, but today we're going over some tips that will instantly boost your gains just by implementing them in the moment! Links and Codes: RISE ProgramVivo BarefootLegion Athleticsjasonandlaurenpak.com/free-resourcesFollow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpak

In today's episode we interview our long time friend and colleague, Justice Roe Williams! Justice is a certified personal trainer, founder of the Queer Gym Pop Up, Executive Director of Fitness4AllBodies, and most recently, co-editor of his upcoming anthology, Deconstructing the Fitness Industrial Complex: How to Resist, Disrupt, and Reclaim What It Means to Be Fit in American Culture. In today's episode we chat about how we've learned from each other on our journeys as coaches, what true inclusion in fitness looks like, and how Justice is working to bring numerous voices and perspectives together in order to uplift and include more people in the fitness space. Links: Deconstructing the Fitness Industrial Complex@justiceroe@thefitnessindustrialcomplex@fitness4allbodiesFollow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpak

Today we have another Q&A episode for you and we really loved diving into these three topics! We hope you enjoy this one :) Links and Codes: RISE ProgramVivo BarefootLegion Athleticsjasonandlaurenpak.com/free-resourcesFollow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpak

We have a very special guest for today's episode: Hollywood actor and mental health advocate, Sarah Gilman! Sarah became well-known for her role as Delia in the Disney Channel series "I Didn't Do It," and she currently plays Penny on CSI: Las Vegas. Not only has Sarah made a name for herself in the entertainment industry, but she is also a passionate advocate for mental health awareness. Through her personal experiences with OCD, depression, and disordered eating, Sarah has become a powerful voice for those struggling with their mental health and she has used her platform to encourage others to seek help when they need it. In this episode, we'll delve into Sarah's personal journey with both fitness and mental health and how the two have intertwined. Links and Codes: RISE ProgramVivo BarefootLegion Athleticsjasonandlaurenpak.com/free-resourcesFollow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpak Follow Sarah: @sarahgilman18

Today we have a Q&A episode for you where we answer some of your frequently asked questions! We hope you enjoy these topics and if you'd like to hear more Q&A style episodes, let us know on our Instagram page @reasonablyfit! Links and Codes: RISE ProgramVivo BarefootLegion Athleticsjasonandlaurenpak.com/free-resourcesFollow Us: @reasonablyfitpod@jasonandlaurenpak@jasonandlaurenpak