Training Age

Unlock the secrets to crafting powerhouse glutes with our no-nonsense discussion, as we ditch the fitness fluff and guide you straight to what works. We're cutting through the clutter of 'clickbait' workouts and exercises to review the tried-and-true strategies for sculpting your glutes. We emphasize the importance of technique and targeted exercises that go beyond the superficial to deliver real results. Elevate your game with insights on unilateral moves like split squats that promise to enhance stability and maximize muscle tension adaptations. As we discuss full-range movements and their peak-contraction counterparts, such as glute bridges and kickbacks, we'll demonstrate how to effectively engage those muscles from beginning to end. We review balancing heavy lifting with precision, ensuring that your journey toward hypertrophy and strength is as effective as it is safe. We wrap up with a deep dive into the glute medius and minimus, muscles that are often overshadowed but are just as crucial for creating that well-rounded aesthetic and functional stability. Whether you're a fitness enthusiast or just starting out, we offer advice on exercise selection that aligns with your personal fitness goals and preferences. Join us as we sift through the hype to find the golden nuggets of glute training.

Welcome back to Training Age, where hosts Heather and Val unravel the intricacies of fitness at every stage of your journey. This conversation steers into the ever-relevant topic of stress management and its impact on trainability. Listen in as we introduce the 'stress bucket' analogy to help you gauge when to lean into challenges and when to ease off the gas. Drawing from personal trials, we share insights on the necessity of recognizing when your stress levels are peaking and how to effectively dial it back through strategies like mindless scrolling or indulging in light-hearted entertainment. Ever wondered if your relentless training routine might be crossing into overtraining territory? Join us as we dissect this fine line, armed with feedback from our Instagram followers and their own experiences with high-intensity workouts. We bring to light the critical signs that suggest a need for recovery, from disrupted sleep patterns to a spike in resting heart rate. Our conversation extends into the realm of menstrual cycle tracking and its invaluable role in understanding energy ebbs and flows. You'll hear anecdotes about the stress cycle and garner wisdom on when stepping back could be the more productive choice for managing life's pressures. Rounding out this session, we tackle the balance between rest and advancement in fitness. Rest days, as we discuss, don't necessarily equate to inactivity but could involve shifting to lower-intensity activities that allow the body to recuperate. Learn how to tune into your body's signals to find that sweet spot between rest and pushing forward. And for all the multitasking mothers out there, we have a special segment dedicated to juggling motherhood and fitness. You'll get a dose of motivation to embrace the 'all or something' mindset, keeping you steadfast on the path to health and wellness amid the whirlwind of life's demands. Stay connected with us on Instagram for ongoing tips and if you're ready to elevate your training, discover how to tap into our coaching services. Thanks for tuning in, and let's continue to grow stronger, together.

Join us as we welcome the incredibly insightful Chris Barakat, a pro bodybuilder, coach, and academic, who shares his professional journey and insights in the world of fitness. For anyone seeking to understand the commitment required for significant changes in muscle tone and physique, Chris's experience in coaching and academic research sheds light on the science behind muscle development and individual progress timelines. Listen in as we tackle the often-misunderstood topic of weight fixation and the psychological impact it can have, especially on women. Together with Chris we dissect the myths surrounding water retention and creatine use, advocating for the merits of maintaining a caloric intake that supports body recomposition and muscle protein synthesis. We explore the critical elements that contribute to effective training, from setting performance goals to understanding the importance of recovery and workout quality. Chris emphasizes the power of a strong mind-muscle connection and how it can transform your exercise routine. We share insights into how focused, quality training can outperform the quantity of workouts and the advantages of unilateral training for skill learning. This episode is packed with actionable advice and thoughtful reflections for both newcomers and seasoned fitness enthusiasts alike, all designed to help you achieve optimal results and maintain a healthy, balanced approach to strength training.

Join us on Training Age for an engaging and heartfelt exploration into the intricacies of long-term fitness and health journeys. Listen in as our clients, Kari Bristow and Sara Wutzke, open up about their personal experiences with setting and striving for goals that span years, not just months. Both mothers of four, Kari shares her evolution from fitness competition to finding a sustainable lifestyle, while Sara discusses her shift from athlete to yarn shop owner and how therapy has redefined her approach to health. Their stories are a testament to the power of patience, the significance of daily habits, and the joy found in the process of maintaining a healthy lifestyle over time. This conversation further unwraps the layers of transformation that come with unlearning detrimental habits and embracing flexibility. Kari and Sara candidly address the challenges they faced in relinquishing control and trusting their coaches to guide them towards healthier nutritional and fitness choices. They discuss the mental battles that come with body image issues, the impact of external perceptions, and the strength found in owning their decisions. It's a revealing look at the mental and emotional aspects of health and fitness, highlighting the necessity of self-forgiveness and the freedom that comes with flexible thinking. Rounding out our discussion, we also examine the role of health choices in personal growth and the positive changes that ripple into family life. Learn how we've encouraged our children to appreciate food for its nutritional value and the joy of shared meals, countering negative societal messages. Finally, we delve into the concept of 'peaceful striving' and how to balance the drive for improvement with contentment in the present. Through personal anecdotes and shared wisdom, our guests illuminate the profound impact that health decisions can have not just on our bodies, but on our overall fulfillment in life.

Join us on Training Age as we unpack the multifaceted concept of progressive overload in fitness training. Listen in as we tackle the common misunderstandings, emphasizing that it's not just about lifting heavier weights but also about creating mechanical tension in the muscles. We explore various strategies to amplify workout intensity and offer insights into effective muscle building and breaking through plateaus. This is your chance to gain a fresh perspective on strength training and ensure you're on the right track for your fitness goals. Dive into the nuances of intensity in workout programs with us, where we clarify the importance of not comparing current routines to past ones due to inherent program differences. We explain the concepts of Reps in Reserve (RIR) and its critical role in hypertrophy, highlighting the delicate balance of reaching muscle failure with a focus on proper form and technique. Discover the significance of auto-regulation, learning to adjust your workouts based on performance, and pushing for the right level of intensity within your rep range. Embrace the discomfort of growth and fine-tune your training execution with our candid discussion, tips, and personal anecdotes.

Unlock the secrets to a healthier, stronger you as we dissect the crucial role of protein in your fitness journey. Discover not only the science behind muscle protein synthesis and breakdown but also the art of infusing your diet with the right amount of this vital macronutrient. Whether you're strength training or simply striving for good health, we've got insights and anecdotes to inspire your path to peak wellness. Struggling to figure out how much protein you really need or when's the best time to take it? The answer might not be as straightforward as you think. In this deep dive, we dissect the optimal strategies for protein consumption and timing, tailoring recommendations to fit the intricacy of your daily life. We shed light on the great debate of animal versus plant-based proteins and offer sage advice for those looking to integrate intermittent fasting into their regimen. Our conversation is peppered with practical tips and adaptable strategies, ensuring you walk away with a protein-packed plan that aligns with your health goals and tickles your taste buds. Rounding out the discussion, we share stories and strategies for meal planning that emphasize the joys of flexibility and customization. From bulk protein prep to finding the right balance that aligns with your tastes and dietary preferences, we highlight the importance of creating a meal plan that's both satisfying and sustainable. Tune in for a dose of motivation and wisdom on making protein a pivotal part of your fitness regimen.

Unlock the secrets to maintaining a healthy weight and lifestyle in our latest episode that guides you through the nuanced world of weight maintenance post-fat loss. Say goodbye to the anxiety that often clouds the beauty of achieving your health goals, and hello to a new perspective that joyfully accepts the natural variations of your body. Together, we dismantle myths and reveal why maintenance isn't a static phase but a time to thrive within the natural fluctuations of life, diet, and even menstrual cycles. Venture with us down the maintenance freeway, a road far wider and with more lanes than the fat loss highway. In this journey, we emphasize the value of setting personal boundaries and goals, tailored to your lifestyle. Whether you're detail-oriented and find solace in macro tracking or prefer a more relaxed approach with periodic check-ins, we'll discuss strategies for balancing accountability and flexibility. Step into 2024 with an invigorated focus that transcends the scale and embraces holistic wellness. We celebrate the countless small victories that come with consistently prioritizing our health and explore how integrating new hobbies and interests can add layers of fulfillment to our lives. Join us as we share insights on setting and achieving personal goals that spark joy, and let this episode serve as a reminder that success can be found in balance, resilience, and self-acceptance.

Erin Moore joins our latest Training Age session, revealing her story from in-person training to the digital realm. Striking a unique chord with her "Lifestyle Lean" philosophy, Erin shares her expertise on achieving a harmonious blend of well-being and real-life demands. Her candid reflections on the fitness industry's relentless emphasis on youth and appearance shed light on her innovative approach to sustainable fitness, offering encouragement for those navigating the challenging balance of ambition and enjoyment. In contrast, this episode also explores the mental fortitude required to live a "Stage Lean" lifestyle. By sharing relatable challenges and triumphs, this episode is a testament to the power of pushing ourselves and the empowering effects of setting and achieving physical goals. We celebrate the notion that one’s fitness voyage doesn't pause for life’s interruptions – it adapts and thrives amidst them. Toward the end, Erin provides a compass for steering clear of the 'all-or-nothing' mentality, focusing on the importance of embracing healthy habits and trusting oneself to maintain progress without deprivation. The four pillars of maintaining a 'lifestyle lean' physique – intent, move, nourish, and restore – are illuminated, offering practical strategies for anyone aiming to uphold a balanced, healthy lifestyle.

Many people attempt complex workouts only to end up feeling frustrated and less motivated. They often get overwhelmed by the flood of fitness and nutrition advice available on the Internet. Val and Heather have traveled down these exhausting paths and discovered that sometimes, the simplest approaches yield the best long-term results. In their journey into the heart of fitness training and nutrition, they share their experiences and reveal how, when ready, adding nuance can be the game-changer needed to achieve fitness goals. Val and Heather address common misconceptions about training progressions, the confusion between progression and progressive overload, and the benefits of auto-regulation. They emphasize the importance of aligning workout routines with one's physical state. Their discussion aims to cut through the overwhelming amount of information out there, focusing on the significant role of nutrition and the importance of mastering the basics before exploring supplements. They advocate for consistency, a balanced diet, and setting a strong foundation as critical elements in anyone's fitness journey. Their goal is to bring a much-needed nuanced perspective to health and fitness.

Val and Heather dive into the role of form videos and progress pictures in reaching fitness goals in this episode. They explore how these tools not only improve performance but also boost motivation. The duo breaks down the concept of failure, highlighting how form videos can measure workout intensity and help navigate challenging points in training. They discuss the benefits of reviewing these videos with a coach for a better understanding of RIR (reps in reserve) and proper exertion techniques in workouts. Val and Heather also share practical tips for setting up form check videos, including finding the perfect angle and using a tripod, while maintaining gym etiquette. They emphasize the motivational aspect of these videos, acting as a 'pretend coach' to encourage better performance. Additionally, the significance of progress pictures is highlighted, with advice on how to take them effectively and insights from their own fitness journeys.

In this podcast, Val and Heather, along with their guest Joanna Dara, a Hormone and Nutrition Specialist, explore the complex stages of perimenopause and menopause. Their conversation highlights the crucial role of hormones in women's health and fitness during these life changes. They delve into the symptoms, changing perspectives on hormone replacement therapy, and the differences between perimenopause and menopause, making it an essential listen for women in these stages. They also address the difficulties women often encounter in getting accurate diagnoses and effective treatments for issues related to hormonal changes. They emphasize the importance of thorough lab work in understanding health concerns and discuss how diet, lifestyle, and stress management are key in maintaining hormonal balance. Additionally, they offer guidance on finding healthcare providers who specialize in integrative or functional medicine and how to effectively use telemedicine and labs like Lab Corps and Quest. Concluding the episode, the focus shifts to the misconceptions about menopause in society and the importance of preventative medicine for improving health span. They urge the need for more education and self-advocacy in healthcare, especially for women going through menopause. This empowering episode provides a platform for women to share their experiences and find support during this significant life transition.

Ever puzzled over training volume and its role in hypertrophy coaching? We break down the concept into bite-sized pieces and draw the connections to muscle growth. The mathematical formula of reps, times sets, times weight lifted appears simple, but its application requires more finesse. We bring in the often overlooked element of set intensity, and discuss how it's essential to attune your programming to it for maximum results. We press on with the crucial role of mechanical tension and intensity in training volume for muscle growth. Navigating the concepts of RPE or RIR, we illustrate how they can help manage your training intensity and volume. In the final stretch, we dissect the concept of progressive overload. We stress the significance of expanding boundaries beyond comfort, advocating an increase in intensity instead of the constant addition of weight. Recognizing the signs of over-training and under-training can be a game-changer, and we guide you on how to spot them. We also venture into the concept of training age, and how it can help gauge when more volume is needed.

Ever wonder how you can stay true to your health goals while navigating the maze of tempting holiday feasts? Can you imagine a festive season where you have a mindful strategy that keeps you from being overly rigid or excessively indulging? Join us as we talk about how to create sustainable goals and keep your health at the forefront, even in the face of holiday temptations. We dive into strategic planning and flexible goal setting, ensuring you have a sensible approach to the abundance of food that becomes a norm during festive seasons. As the smell of Thanksgiving turkey fills the air, we also take a moment to discuss peer pressure and how to handle it. There's a way to navigate these joyful events without feeling overwhelmed, and that's through intentional goal setting. We touch on maintaining wellness during holidays and vacations, emphasizing the importance of trusting yourself and aligning your decisions with your health goals. Remember, a peaceful and enjoyable holiday season begins with honoring your health. So, let's welcome the holiday cheer with mindfulness, trust, and a dedication to our health.

In this episode, Heather and Val explore the power of looking beyond the scale and focusing more on body composition changes. Val, for instance, shares how she saw a remarkable transformation in her body composition over the years without significant changes in her weight. We emphasize the role of a positive mindset in embarking on a fitness journey. We discuss the groundwork that needs to be done before starting a fat loss phase such as managing stress, nurturing a healthy mindset, getting adequate sleep, and maintaining proper nutrition. We also stress the importance of having a reliable support system, like a coach, to keep you accountable and remind you of your end goal. In the final part of our discussion, we underscore the importance of holding onto your core values when undertaking a growth journey. We share our experiences and thoughts on how to best approach growth while maintaining perspective.

We're witnessing more women then ever embracing weightlifting, making us ponder whether we are raising the strongest generation of women ever. We discuss how our individual experiences help frame our views on the evolution of strength training culture and its impact on women. Join us as we dissect the potential drawbacks of using polarizing language in strength training, discuss body composition and physique goals, and how there isn't a one-size-fits-all approach. We dig into the dynamics of group coaching, analyzing the pros and cons, and sharing insights on how to tailor it to your needs. Then, we highlight the significance of individualized coaching. Just like planning a trip, having a coach increases your chances of achieving your goals by providing personalized nutrition advice, form checks, and more. Finally, we delve into the process of choosing the right coach or app. We emphasize the importance of interviewing multiple coaches, asking the right questions, and setting clear expectations. Our goal is to help you find a coach who isn't afraid to be honest about what can and cannot be promised, and who's willing to establish a foundation of habits before tackling fat-loss goals. Tune in to learn how to navigate the wild, wild west of online fitness and make it work for you.

Ever wondered how a change of perspective can redefine your approach to health, fitness, and aging gracefully? That's precisely what we explore with our special guest, Karen Jackson (Instagram @midlife_revelations). Listen in as we discuss how our fitness journeys are about more than physical transformation; they're about shifting mindsets and adopting consistent habits. Our conversation takes a turn towards breaking down misconceptions about diet and nutrition. We shed light on how it's not about shrinking, but becoming stronger, healthier, and more resilient. Karen weighs in on the importance of patience, persistence, and getting back on track after setbacks, cementing that fitness is a journey rather than a destination. We wrap up the episode by challenging societal perceptions of aging, particularly for women. We believe it's time to shatter the stereotype that aging is a negative process. Instead, let's celebrate it as a journey of vitality, strength, and self-worth. This episode is not just about health and fitness; it's a rallying call for all women to stand tall, embrace their power, and break free from societal expectations. Tune in and join us for this empowering conversation.

Get ready to jog down memory lane with us, as we introduce the idea of Training Age and recount our personal fitness journeys. We'll kick off by discussing the different stages of training age - beginner, novice, intermediate, experienced, and what it means to progress through each level. We’ll also delve into our own humble beginnings in fitness, and the small steps that pushed us toward our goals. Valerie shares how a 12-week challenge sparked a newfound love for strength training and even led to bikini contest prep with her husband. Heather gets personal too, recounting her journey from beginner to Boston Marathon qualifier, thanks to a supportive friend and a supportive family. We discuss the world of macro tracking, a concept that revolutionized our understanding of dieting and we discuss past dieting failures and how these experiences led to a better understanding of nutrition.

What if we told you that the secret to 'hacking' your metabolism doesn't involve any magic pills or crazy diets, but understanding your body better and making sustainable lifestyle changes? We are firm believers in this approach and have seen the positive impact it has had on our lives. In this episode, we delve into metabolism truths and myths, shedding light on why some 'hacks' might not be as effective as they seem. We go beyond food and exercise, discussing how stress management and sleep can significantly impact metabolism. We discuss how simple habits, formed over time, can have lasting change for our metabolic health. Your body doesn't need you to be perfect, it just needs you to be consistent. We talk about the importance of making decisions for our bodies from a place of strength, not shame or guilt. It’s about balance and knowing just how much is enough to keep that 'stress bucket' from overflowing. Gratitude journaling, taking baths, and even strength training, can all help us get into a parasympathetic state and feel our best. Listen in and discover how you can take steps towards a healthier lifestyle and improved metabolism today.