PODCAST · health
Eat-Nap-Lift
by Drew Murphy
Let's talk about three great things: eating, napping, and lifting!
Episodes
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Don’t Listen to Your Body So Much That You Start To Lose Your Mind
Nursing an injury with a bunch of correctives can get dangerous quickly. Don’t give your injuries too much power. Always look for a way to continue training in a way that is close to how you want to train!
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GRIND
The number of times I say “grind” in this episode makes the title fitting. It took me 2 separate clips to get my thoughts out to answer a question I received a while back, essentially asking how quickly you could expect to add X amount of weight to a particular lift.
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Don’t Ration Out Your Effort
It’s only natural to pace yourself when lifting, but doing this may actually work to your detriment. Every rep of a set should demand all of your focus, and all of your effort. Only after your first rep do you prepare for rep #2. Using this approach will make for more efficient lifting. Yes, it...
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I’m Sorry, I Have Failed
I have fallen apart.
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Maxing-Out vs. Working to a Top Single
I don’t approach a max-out session in the same way I approach the process of working up to a single. A true max-out session can be great and important, especially if you follow a percentage-based training program, but I prefer working to a high single for most trainees because this can be done at…
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Confidence
Confidence is having a deep understanding of your strengths and abilities, then it is not getting too high when people praise you and not getting too low when people criticize you. You shouldn’t feel confident or not feel confident based on feedback from others.
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The Thing You Don’t Know About People Who Lift Weights
People who lift weights want you to lift weights too! Your level of strength and your capabilities don’t matter. They are pumped to have new and more people into what they’re into.
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More Routine = Progress
When you feel like your progress has stalled, work on making sub-maximal weights feel more routine.
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Boredom Can Lead To Disater
If you’re trying to kick a bad habit, you have to stay busy.
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Prioritize Being All In
Decide what you’re after, then decide to what level you need to be committed.
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No Respect For The Weights
The goal is to keep adding weight to the bar. If you’re uneasy about making a 20 or 10lb jump for your next attempt, and would rather make just a 5lb jump - using 2.5lb plates, you’re giving the weight too much respect. You’re not confident enough in your strength.
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Nothing Is More Fun Than Getting Stronger
Get stronger, have fun, everything else will follow!
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Thoughts on Maxing-Out
I recently wrote an article going over the typical procedure I like to follow for a max-out session. I have some follow-up thoughts on the topic for this episode. Here is the link to the article: https://www.drewmurphystrength.com/stuff/testingyour1repmax
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Squat Frequency: Front Squats vs. Back Squats
Reducing the load of an exercise will allow you to train the exercise with higher frequency. You cannot load a front squat as heavy as you can a back squat, but the lighter weight needed for a front squat will still give you a good training stimulus. A heavy front squat will not tax your body…
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Follow The Road Map, Don’t Be An Explorer
There is a roadmap to your desired goals laid out for you. Follow the map and you’ll get to where you want to be. Don’t become distracted and start venturing off the path.
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Weights Two Days In A Row?
Is it okay to lift weights two days in a row?
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Don’t Look For Easy
Don’t pray for an easy life, pray for the strength to endure a difficult one.
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“Muscle Confusion”
How much variety do you need in your workouts? Actually, very little, but if you do insist on incorporating a lot of variety, be sure to vary up the right types of exercises.
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Utility Eating
I eat in extremes...it’s either really good or really bad. I’ll never eat a cupcake on the same day I eat chicken and vegetables!
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Priorities
You have time to do whatever you want to do. The things you choose to do are really just the things you prioritize over other things.
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Q&A: Kettlebells, Shin Splints, and Kipping Pull Ups
2:14 Why I don't use kettlebells 4:35 How to deal with shin splints 9:22 My thoughts on kipping pull ups MARCH 30 DAY CHALLENGE: no chips, potatoes, ice cream, fast food, fried food, chocolate, white breads, soda or juice, cakes or donuts, cookies or candy. 🎶🔊The Naked And Famous - Young Blood...
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Q&A: Spot Reduction, "Fat Burning," and How to Eat Around Your Workout
Today I am answering 2 listener questions, as well as going on a couple loosely related tangents! Let me know what questions you have so I can answer them on a future episode. 1:34 Is spot reduction possible? 3:18 "Burning fat" 4:47 Eating around your workout 16:13 A special announcement!
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Use Your Body
If you want your body to work well, you have to continue to use it. Things will start to fall apart if you fall into sedentary habits.
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Follow Up to Calorie Counting
More on counting calories...
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Calorie Counting
I'm not into counting calories. Simply eating quality foods, to begin with, takes care of many of the problems you are trying to solve by counting the number of calories you consume.
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Day 16 on Day 17
Did you start any new habits on Jan 1? No? That's fine, make today day 1 on day 17. 🎶🔊 Clipse - Grindin' (Instrumental) 🔊🎶
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My New Year's Resolutions
What I have in mind for 2018. What do you have in mind? Let me know. 🎶🔊 Andy Moor - There is Light 🔊🎶
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Being Thoughtful vs. Being Reactive
It's all perspective. Are you being reactive or thoughful?
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This Week's Experiment
This is what I've done for my workouts this week. 🎶🔊 Lister-Summit 🔊🎶
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Nervous About Going to The Gym?
Don't feel nervous about going to the gym. More times than not, the people you are most intimidated by are actually glad that you're there.
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Step One
This should be everyone's "Step One," no matter what it is you're doing! 🔊🎶 Keep It Mello - Marshmello feat. Omar LinX 🎶🔊
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An Idea For Warming Up
Pick a few exercises that you want to improve on or maintain and do them at a light intensity for your warm up every single day. 🎶🔊 Simon Patterson-Now I Can Breathe Again 🔊🎶
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Be Careful In The Bathroom
A quick story of what happened to me a couple weeks ago in the bathroom.
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Gangsta
There are no rules. I grew up on a farm. I wasn't supposed to listen to rap music but I still blasted DMX all day, every day. Today I own a gym. I'm supposed to have a niche carved out but I don't. My life has always been uncategorizable. My gym is now uncategorizable. I don't care that I don't…
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CRINGE
You are your biggest critic. Don't let the fear of how others view you hold you back. 🎶🔊 Joel Fletcher-Rattle 🔊🎶
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A Small Success
I've talked about this before...on days you're not feeling 100%, don't over-do it trying to get back up to speed. Instead, implement one to a few small things that you can be successful with. Then you will be prepared to do a little more on the days to follow. 🎶🔊Kolonie-December🔊🎶
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Thanksgiving Comin' In Hottttttt
Thanksgiving is just a few days out...make sure to enjoy it with no restrictions! 🎶🔊Giuseppe Ottaviani-Musica🔊🎶
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3 Questions
For my first Q & A show I answer these questions: 1. Is soreness indicative of a good workout? 2. Should you take a rest day, or do something every day? 3. How do you know when you are ready to progress/take your workout to the next level?
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On The Clock
According to Parkinson's Law, you will get a task done in whatever time you have to do it- whether it be 20 minutes, or 2 hours.
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Squat Saturday!
Just a quick message as I cruise in for another Squat Saturday with the squad.
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Zero Pull Ups
I wasn't able to do a pull up until after high school. It took me to take lifting seriously (and to start practicing them daily) to be able to do them. It wasn't pretty at the beginning but I slowly accumulated more and more repetitions, and therefore more and more pull up strength. Today I am...
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Roberson At The Line
If you want to learn how to do a movement or get better at any particular exercise, why not do it every single day? If you are always waiting around for your body to feel good enough to train a movement, you're never going to improve at it. High-frequency training! Every day kind of stuff! Video:...
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Break The Cycle
Take a small step today to set yourself up for a bigger step tomorrow.
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Struggling
Everyone has days that they struggle. Today is one for me.
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Get Excited
What do you need to do to get excited to work out? Drop $300 on some new workout gear? chug a gallon of pre-workout? Whatever it is, do it! 🎶🔊 Danny Howard-Apex 🔊🎶
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Don't Read The (Nutritional Facts) Label On Your Food
There should be no need to look at the Nutritional Facts label on the foods you buy because the foods you buy shouldn't even come with a Nutritional Facts label. Eat more one-ingredient foods and less foods that come in a package with an ingredient list and nutritional information.
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Same Lift, Different Day
Today I am repeating the workout I did yesterday. Just because I feel like it!
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No Time For The Gym?
You don't need to spend hours at the gym each week and you don't need to be utilizing a ton of different exercises. In fact, I would rather see you perfecting a few exercises rather than getting wrapped up in trying to use too much variety in your workouts. For reference, I only do about 10...
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Frequently Asked Questions
How many episodes does Eat-Nap-Lift have?
Eat-Nap-Lift currently has 51 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Eat-Nap-Lift about?
Let's talk about three great things: eating, napping, and lifting!
How often does Eat-Nap-Lift release new episodes?
Eat-Nap-Lift has 51 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Eat-Nap-Lift?
You can listen to Eat-Nap-Lift on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Eat-Nap-Lift?
Eat-Nap-Lift is created and hosted by Drew Murphy.
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