Garage Gym Athlete

Some of us are working on our first home gym while others have had well over 5 of them. We talk about the best ways to set up your gym and what you need to think about first.

We dont like extreme dieting, or even the word diet. This study looks at how dieting even with strength training can effect hormones and bone density. Strength training will help mitigate this but find out more in this weeks episode.

This study is on fueling and whats best for before your workout.

High intensity verses moderate intensity for fat burning has been debated a lot. This study id a meta analysis of studies that examined this, and then we weight in on our thoughts. Then we talk about what two things kids should learn in health and fitness.

If you ever had a coach tell you to put your hands on your head, you need to listen to this episode.

Supplements have been and will continue to be debated and sold for a very long time. We have a bit of a different approach to most fitness spaces since we are mostly supplement free. BUT we do have some great point on supplement adjacent things to get into our diet and actually supplements as well.

We like getting male vs female studies because in fitness there are some pretty significant difference. Todays is pretty straight forward and on resistance training. Then we talk about travel workouts. specifically for our 300/200 challenge workouts.

This cooldown study is on breakfast and if it really is the most important meal of the day. What is the best way to fuel your workout? How should you play or structure your breakfast?

Every home gym has to start somewhere. This week we talk about our best advice on how to start a garage gym on a budget. Which equipment to prioritize and how to build your space.

This week study we had a big of push back on the science. It didnt tell us much about how to use priming sessions but we peal back dove into how they can be used. Then its book review time! We review the book Ingredients by George Zaidan

This cooldown is all about killing comfort and how to do it. Jerred wrote a book on it so you better believe we are talking about that.

This may be our first slighgly uncommon one but there are athlete who work out in their basements in places with incliment weather. Well we have some solutions for those and how we like to get our sunlight and vitiman D.

This weeks study shines a bigger light on the fitness industry as a whole as well as The Biggest Loser show specifically. When doing extreme diets how does that effect your metabolic and energy expenditure in the long run? There is a reason a lot of people have their weight bounce right back even if they stay active.

This weeks cooldown study is on body compositon and the best ways to get leaner.

A lot of prior CrossFit athletes found they trained at too high of an intensity when doing CrossFit, which is true. But then when training at home alone they may have lost that intensity. We discuss how to keep the intensity and manage expectations and take a bigger view at training.

This weeks podcast is all about running. The study is how running can increase brain function and mood. The topic is on pants that can make you run faster. And then the workout is all about running.

How much does range of motion matter when it comes to strength? What about conditioning?

This weeks episode is about our NEW program we are launching. This program is all about getting rest while still being challenged. The strength will follow our body geometry and conditions will work all energy systems. Check out this episode for full details.

This week is a great, long terms study on fasting and fitness. This study looks at fat mass, and fat free mass and how fasting impacts these things in the short and long term. Then we talk ALL about the new Human Program we are launching THIS WEEK.

This week we are talking about one of the most simple and greatest supplements you can work into your diet. Tart cherry juice!

Working out alone in your garage can be one of the hardest transitions for people used to working out in classes and socially. There are ways to maximize your time alone, but also to still be social while primarily workout alone.

Im sure it won't take any convincing to get people to eat more dark chocoalte, but incase you wanted to know, here is why dark chocolate can be very good for you and your health. BUT make sure its QUALITY. Then we have another book review of Dark Horse.

Our advice on wearables and what to look for.

We all like to workout with our garage door open or fully outside. But what do you do if you have a chatty neighbor that regularly interrupts your workouts? Here are some of our tips and thoughts on chatty neighbors.

This weeks study will compare how males and females recover after doing sub max effort strength and max effort strength. Then we talk about our own recovery tips and what we like to do.

This weeks study is on breathing and if a form of hyperventilating can help with lifting.

This week we have Ryan Caswell back and if you are part of our community he is no stranger to you. These talk are always fun to really dive deeper into some of our more experienced and long term athletes and check in how training has been and will be.

This weeks study was very interesting because it addresses some popular "bro science." Do older athletes need more protein than younger? Or is that a myth and its more about experience? Also we have had a TON of questions about this 300 challenge so we attempt to put all of them to rest now and update on what we are doing.

This week we are talking about workout gear, specifically what is the best footwear to wear when squatting. This will be individual for you so check this episode out if you need some guidance.

What do you do if your programming has an exercise you cant due for lack or equipment or something else?

This weeks study looks at the asymmetry of a mixed grip deadlift at low and high weight. What can the impact be overtime and to your health? Then we talk about focus goals and how to implement them.

We dont always talk about gear but this is worth a listen and how to best recovery with some compressions gear.

This week we have Jason Wood back on the podcast. He is a long time athlete so we wanted to talk a little bit deeper with Jason and some of the larger goals he is going for, especially as a lifetime member now.

Overtraining and under eating show almost all of the same symptom and have long lasting effects. Today we look at study that compared then two and then talk about our philosophy on the two and more on training. Then we talk about our three favorite studies we went over in 2021.

This weeks study examines he differences and uses for trap bar and conventional deadlift. Which is better for you?

Time is a big factor in working out and a lot of athletes only have one hour to work out in. This is why we developed the blocks training system. Checkout this video and an article below about more.

New 12 week cycle for some concurrent training. This will have a breakdown of our programming, each track brief, GIVEAWAYS and more.

We talk a lot about macros when it comes to energy and recovery, but what about for sleep?

We have Chris Morgan on once again but with our new style of athlete of the week podcast. Were talking about the process of working out instead of chasing strict metics. And we also talk about out favorite, Murph.

Concurrent training talk again! Another study that had some flaws but still showed promise for strength in concurrent training. We also talk about energy systems and how best to program both. Then we talk about tech in the fitness space.

Supersets! We do this a lot in our programming especially with body geometry.

How do you maintain discipline? When can you cut yourself some slack?

This weeks study looks at the difference if you program a 12 week cycle with a strength first emphasis verses a hypertrophy first. Then we talk about wearables again, what to look for and how they effect us.

Caffeine is regularly looked at as a performance and daily boost. But how much of a boost?

Time is one of the biggest concern's and limitations our athlete's have. Here are some of our solutions on how you can maximize your time and fit in your workouts.

Were going back to back squat. What better low bar back squat or high bar? what about feet position, wide stance or narrow? We look at a study that dove very deep into these things. And then a BRAND NEW Meet Yourself Saturday workout and tradition.

Another great study that went deep into concurrent training and why we do it.

Do you workout in your basement? A shed or garage with a lot ceiling? Well we go over some solutions and how you can adjust your workout with those limitations.

We have looked at a lot of study as to why older athletes can and should still exercise. But how much is too much intensity?

Intermittent fasting is all the rage, but what should you use it for? and will it effect your performance and progress?