The Trainwell Podcast

This episode reveals the latest strength training guidelines from the American College of Sports Medicine (ACSM), emphasizing practical, achievable routines for longevity and strength. Hosts Joey Maestas and Darian Healy break down new recommendations, workout structures, and tips for effective resistance training.Takeaways:ACSM's new guidelines emphasize practicality and consistency.Work all major muscle groups at least twice a week.Use heavier loads with proper form to build strength.Aim for 10 total work sets per muscle group weekly.Incorporate power exercises like med ball throws for longevity.Keep programming simple and focus on movement patterns.Avoid overcomplicating workouts; consistency is key.Choose exercises that are repeatable and enjoyable.Chapters00:00 Introduction to ACSM Guidelines02:35 New Strength Training Guidelines Overview03:05 Working All Major Muscle Groups04:44 Training Frequency and Splits07:49 Importance of Heavy Loads10:13 Understanding Volume in Training13:22 Incorporating Power Training19:16 Simplicity in Programming22:54 Practical Full Body Workout SuggestionsUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode of the Trainwell podcast, Joey Maestas and Darian Healy explore the importance of embracing discomfort to foster growth, resilience, and confidence through fitness and life challenges. They share personal stories, practical tips, and motivational insights on stepping outside your comfort zone.Key TopicsThe role of discomfort in personal growthPractical steps to get comfortable with discomfortStories of overcoming fear in extreme challengesChapters00:00 Embracing Discomfort in Fitness10:52 Steps to Overcome Fear and Achieve Goals20:40 The Deeper Purpose of Fitness27:49 Taking Action: Small Steps to Big GoalsUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode, Darian Healy and Joey Maestas break down common fitness jargon, explaining terms like EMOM, AMRAP, drop sets, finisher, metcon, hypertrophy, failure, epoch, RPE, RIR, tempo, isolation, and isometric exercises. Perfect for fitness enthusiasts looking to understand workout terminology and optimize their training.Key Topics:Explanation of EMOM and its origins in CrossFitUnderstanding AMRAP and its applications in trainingDrop sets as a hypertrophy techniqueWhat is a finisher and how to use it effectivelyDefining metcon and its role in conditioningHypertrophy training principles and rep rangesThe concept of training to failure and safety considerationsEPOC and post-exercise calorie burnRPE and RIR for self-regulating workout intensityThe importance of tempo and control in liftsChapters00:00 Introduction to Fitness Jargon05:25 Defining Metabolic Conditioning (Metcon)Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode of the Trainwell podcast, hosts Darian Healy and Joey Maestas share their most embarrassing gym moments, discuss the importance of teaching and learning in fitness, and explore strategies for overcoming training apathy. They also delve into lazy but effective workouts, habits that transform the body, and the debate between morning and evening workouts. The conversation wraps up with a light-hearted discussion about favorite foods and indulgences.TakeawaysEmbarrassing moments in the gym can be relatable and humorous.Teaching fitness requires a balance of authority and humility.Overcoming the 'I don't feel like training' mindset is crucial for consistency.Warm-ups are essential and can be effective workouts in themselves.Crocodile breathing is a beneficial technique for relaxation and recovery.Lowering workout intensity while increasing weight can lead to better results.Fitness is cumulative; every bit of movement counts.Morning workouts have their benefits, but personal preference matters.Indulgence in favorite foods can coexist with a healthy lifestyle.Creating a supportive gym environment can enhance the fitness experience.Chapters00:00 Embarrassing Gym Moments05:01 Teaching and Learning in Fitness10:04 Overcoming Training Apathy11:49 Lazy but Effective Workouts16:08 Habits that Transform the Body19:00 Morning vs Evening Workouts20:08 Food Favorites and IndulgencesUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode of the Trainwell podcast, trainers Joey Maestas and Darian Healy host a round table of top Trainwell personal trainers to discuss various fitness topics, including the importance of form in training, the balance between strength training and cardio for fat loss, the value of Olympic lifts for non-athletes, and how to maximize limited workout time. They also delve into the debate between HIIT and zone 2 training, the pros and cons of dieting versus intuitive eating, and the effectiveness of cold plunges. The conversation wraps up with personal insights on nutrition and favorite breakfast choices.TakeawaysPerfect form is subjective and varies by individual.Both strength training and cardio are essential for fat loss.Olympic lifts may not be necessary for non-athletes.Effective workouts can be achieved in limited time.HIIT may not be the best option for long-term health.Tracking food intake can lead to disordered eating.Cold plunges may hinder muscle growth and recovery.Three days of training per week can lead to significant results.Nutrition is the most critical factor for fat loss.Breakfast is a favorite meal for many trainers.Chapters00:00 Introduction to the Trainers02:52 The Importance of Form in Training05:48 Strength Training vs. Cardio for Fat Loss09:02 Olympic Lifts: Worth It for Non-Athletes?11:48 Maximizing Limited Time for Workouts14:56 HIIT vs. Zone 2 Training for Longevity18:07 Dieting vs. Intuitive Eating21:02 Cold Plunges: Are They Beneficial?24:01 Is Three Days a Week Enough for Transformation?27:03 Nutrition, Sleep, and Training Priorities30:07 Final Thoughts and Personal Breakfast FavoritesUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode of the Trainwell podcast, Darian and Joey discuss various fitness topics, including the overrated and underrated aspects of social media fitness advice, de-load weeks, low intensity steady state (LISS) exercise, barbell lifts, and protein shakes. They emphasize the importance of verifying fitness advice, the necessity of de-load weeks for the average person, and the benefits of incorporating LISS into a fitness routine. The conversation also touches on the appropriateness of barbell lifts for different individuals and the role of protein shakes in a balanced diet.TakeawaysSocial media fitness advice can be misleading and is often overrated.It's important to verify the credibility of fitness sources.Deload weeks may not be necessary for the average person.LISS is an underrated form of exercise that can benefit many.Barbell lifts are not suitable for everyone and can be overrated.Protein shakes are often unnecessary and can be overrated.Whole foods should be prioritized for nutrition over supplements.Blood work is a reliable indicator of nutritional needs.Fitness advice should always be tailored to individual circumstances.Trusting personal experience without verification can lead to misinformation.Chapters00:00 Social Media Fitness Advice: Overrated or Underrated?04:12 Deload Weeks: Necessary or Not?06:08 LISS: The Importance of Low-Intensity Steady State08:07 Barbell Lifts: Essential or Overrated?10:41 Protein Shakes: A Necessity or Overhyped?Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode of the Trainwell Podcast, hosts Joey Maestas and Darian Healy explore various fitness topics through the lens of overrated and underrated. They discuss the importance of electrolytes, the benefits of naps, the role of GLP-1 medications in weight loss, the effectiveness of drop sets, and the utility of foam rolling. Each topic is examined with personal insights and professional opinions, providing listeners with a comprehensive understanding of these fitness trends.TakeawaysElectrolytes are often overhyped but can be beneficial in moderation.Naps are crucial for recovery and overall health.GLP-1 medications can be effective but should be used wisely.Drop sets can be fun but are not necessary for everyone.Foam rolling is often misused and may not provide significant benefits.Whole foods and proper hydration are essential for health.Personal experiences shape opinions on fitness trends.Recovery practices should be tailored to individual needs.Avoid shame in using medical aids for weight loss.Fitness discussions should be open and non-judgmental.Chapters00:00 Introduction to Overrated and Underrated in Fitness01:01 Electrolytes: Essential or Overhyped?03:46 The Importance of Naps for Recovery05:38 GLP-1s: A Personal Perspective on Weight Loss Solutions08:07 Drop Sets: Effective or Overrated?09:41 Foam Rolling: A Tool for Recovery?Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode of the Trainwell podcast, hosts Darian Healy and Joey Maestas delve into the concept of slowing down in a fast-paced world. They discuss the societal obsession with busyness, particularly in America, where productivity is often equated with self-worth. Darian shares her personal journey of moving from an extreme workout regimen to a more balanced approach, emphasizing the importance of listening to one's body and finding joy in movement rather than adhering to rigid fitness standards. The conversation highlights the psychological and physiological impacts of stress and the necessity of allowing oneself to rest and recover.TakeawaysWe have to do more. We have to do more.You only need to do the minimal effective dose.I did not want to live the rest of my life by my fitness calendar.Movement is important, but it should be joyful. If my body looked and felt exactly how I wanted it to, what would I do with my time?'Chapters00:00 Introduction to Slowing Down01:20 The Culture of Busyness04:30 Darian's Journey to Balance11:43 Understanding Cortisol and Stress20:52 Practical Steps to Slow Down27:58 Finding Meaning in Movement33:06 Conclusion and Final ThoughtsUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode of the Trainwell podcast, hosts Joey Maestas and Darian Healy discuss various aspects of fitness, including the importance of clean gym facilities, common fitness myths, and the significance of rest and recovery. They engage in a lightning round of questions that cover both fun and serious topics, providing listeners with actionable insights and tips for their fitness journeys. The conversation emphasizes the need for a balanced approach to exercise, the value of celebrating small wins, and the importance of proper breathing techniques during workouts.TakeawaysA clean gym environment is crucial for a positive workout experience.Many people use the all-or-nothing mindset as an excuse to skip workouts.Rest and recovery are just as important as exercise.Fitness myths, such as the obsession with calorie burning, can be harmful.Proper breathing techniques can enhance workout performance.Celebrating small wins can motivate individuals in their fitness journey.It's okay to not perform exercises perfectly; just focus on safety.The trend of glute training is prevalent but should not overshadow other muscle groups.Cold immersion can be beneficial for recovery and stress management.Clients should focus on their breathing to gauge their engagement in workouts.Chapters00:00 The Importance of Clean Facilities in Gyms02:31 Lightning Round: Fun and Serious Fitness Questions07:14 Healthy Habits vs. Fitness Myths11:34 The Power of Rest and Recovery13:11 Interviewing Joey: Insights on Fitness and Training22:43 Final Thoughts and Listener EngagementUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode of the Trainwell podcast, Darian Healy and Joey Maestas discuss the unique opportunities for socializing and forming connections at the gym. They explore Joey's personal love story of how he met his wife at the gym, emphasizing the importance of confidence, persistence, and reading social cues. The conversation also covers practical tips for approaching others in a gym setting, particularly for men approaching women, and the significance of choosing the right gym environment to foster community and friendships. The episode concludes with encouragement to be bold and friendly in social interactions at the gym.TakeawaysThe gym is a great place to meet new people.Confidence is key when approaching someone at the gym.Persistence pays off in building relationships.Reading body language is crucial in social interactions.Avoid commenting on physical appearance; focus on shared interests.Group classes can foster friendships more easily than solo workouts.Choosing the right gym environment can enhance social opportunities.A simple smile and introduction can go a long way.It's important to be aware of others' workout focus before approaching them.Being friendly and approachable can lead to meaningful connections.Chapters00:00 The Gym as a Social Hub03:13 Joey's Love Story: From Infatuation to Marriage08:03 Lessons Learned: Confidence and Persistence10:27 Navigating Gym Interactions: Tips for Success14:43 Approaching Women at the Gym: Do's and Don'ts20:08 Creating Connections: The Importance of Environment23:27 Final Thoughts: Be Bold and FriendlyUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this engaging conversation, Nureen Glaves shares her journey in the fitness and nutrition space, emphasizing the importance of community, personal health experiences, and the mission behind her organization, Feed Me Good. She discusses the significance of strength training for women, the impact of GLP-1 medications, and offers practical insights into nutrition and cooking. Nureen highlights the need for accessible health solutions and the role of mental health in fitness, encouraging listeners to prioritize their well-being and embrace sustainable habits.Takeaways:Nureen's Women's Fit program has been a great success.Community support is crucial for fitness journeys.Health is about more than just aesthetics; it's about well-being.Strength training is essential for women, especially as they age.Nutrition should be accessible and culturally relevant.Meal prep can be simple and effective for busy lives.Mental health is as important as physical health in fitness.GLP-1 medications can be helpful but should not replace healthy habits.Portion control and mindful eating are key to a healthy diet.Fitness should be enjoyable and sustainable.Chapters00:00 Cherries and Pits: Celebrating Wins and Challenges03:08 Finding Direction: The Journey to Train Well06:04 Building Relationships: The Role of a Personal Trainer09:12 Feed Me Good: A Mission for Health and Community11:54 Empowering Women: The Queen's Fit Program14:51 Redefining Health: Personal Insights and Experiences17:56 Lessons Learned: Movement, Mindset, and Nutrition20:50 Sustainable Habits: Practical Tips for Everyday Life26:55 Empowering Women Through Strength Training34:43 Nutrition Myths and Realities40:43 Understanding GLP-1 Medications47:44 Overrated and Underrated Health TrendsUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode of the Trainwell podcast, hosts Darian Healy and Joey Maestas discuss their top fitness gift ideas for the holiday season. They share personal favorites, including essential tools for nutrition, recovery, and performance enhancement. The conversation highlights the importance of fitness in daily life and how the right equipment can make workouts more enjoyable and effective. From gymnastics rings to trail runners, the hosts provide a comprehensive guide to help listeners choose the perfect gifts for themselves or their fitness-loving friends.Takeaways:Nutrition is crucial for fitness; a Ninja blender is essential.Gymnastics rings offer versatility for various workouts.Recovery tools like foam rollers are important for muscle health.A slackboard can enhance balance and coordination.Weighted vests can intensify bodyweight exercises.Trail running shoes are great for outdoor fitness activities.Investing in quality fitness equipment can enhance your routine.Personal preferences play a big role in choosing fitness gifts.Fitness gifts can be both fun and functional.The holiday season is a great time to refresh your fitness gear.Chapters00:00 Holiday Fitness Gift Guide05:02 Top Fitness Tools for Recovery and PerformanceShoes: Hoka: https://www.hoka.com/en/us/Solomon: https://www.salomon.com/en-usAltra: https://www.altrarunning.com/Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode, Darian and Joey delve into myths of training abs and detoxing diets, particularly focusing on belly fat and the unrealistic standards set by fitness culture. Takeaways: Your body already detoxes itself — your liver, kidneys, and lymphatic system do the real cleansing work.Rapid weight loss on detoxes is mostly water + carbs stored as glycogen, not fat loss.Fiber, protein, hydration, and balanced meals support natural detox better than any cleanse.You can’t “crunch” your way to visible abs — if body fat is too high, they stay hidden.Spot reduction is a myth — training abs doesn’t burn belly fat.Six-packs require two things: lower body fat + strong core, in that order.Joey's ab exercises: 1.) Ab mat crunch on bench: https://www.youtube.com/shorts/vGzz8bDKmts2.) Banded reverse crunch: https://www.youtube.com/shorts/QohNmAf3xBcUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode of the Trainwell podcast, Darian and Joey tackle common fitness myths, focusing on metabolism, high-intensity interval training, and the misconception that sweating equates to fat loss. They emphasize the importance of progressive overload in strength training and clarify what true HIIT entails. The conversation is filled with practical advice for listeners looking to improve their fitness routines and debunk prevalent myths in the fitness community.TakeawaysYou can't really confuse your metabolism; it's about consistency.Progressive overload is essential for seeing results in strength training.You do not need to constantly change workouts to see progress.True HIIT requires structured intervals and full recovery.Sweating does not equate to fat loss; it's just your body cooling down.Building muscle is about eating properly and lifting weights.High-rep workouts may not be as effective as lower-rep, higher-weight training.Use performance metrics, not sweat, to measure workout effectiveness.Nutrition and recovery are crucial components of a successful fitness regimen.Check show notes for additional resources and information.Chapters00:00 Introduction to Myth Busting in Fitness00:57 Understanding Metabolism and Progressive Overload03:05 The Truth About High-Intensity Interval Training (HIIT)08:51 Sweat Does Not Equal Fat Burn11:53 Conclusion and Key TakeawaysUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode, Darian Healy and Joey Maestas discusses the psychological barriers to exercising and how individuals often struggle with the desire to work out versus the pain of inaction. They emphasize the importance of mindset in overcoming these barriers and encourages listeners to identify as 'fitness people' to facilitate a healthier lifestyle.TakeawaysThere is a distinction between wanting to exercise and wanting to want to exercise.Many people delay action until the pain of inaction outweighs the pain of action.You can start exercising at any moment, regardless of your current state.Mindset plays a crucial role in adopting a fitness lifestyle.Identifying as a 'fitness person' can help shift your perspective.It's important to take small steps towards fitness rather than waiting for motivation.Pain and discomfort are often barriers to starting a fitness journey.You don't have to wait for a crisis to begin exercising.Setting a positive affirmation can help in changing your mindset.Taking action now can lead to long-term benefits.Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode of the Trainwell podcast, hosts Darian and Joey discuss the complexities of Thanksgiving, focusing on gratitude, favorite foods, and the mindset surrounding holiday meals. They explore practical strategies for enjoying Thanksgiving without guilt, emphasizing the importance of balance, exercise, and enjoying food as a cultural celebration. The conversation also touches on navigating the Thanksgiving meal and making the most of leftovers, all while encouraging listeners to maintain a healthy mindset and routine during the holiday season.TakeawaysGratitude sets a positive tone for Thanksgiving.Thanksgiving can evoke fear and confusion about fitness goals.Mindset is crucial when approaching holiday meals.One day of indulgence does not ruin progress.Practical strategies can help navigate Thanksgiving successfully.Exercise should be for enjoyment, not punishment.Food is a cultural celebration, not just fuel.Enjoying food with loved ones is important.Post-meal walks can aid digestion and improve mood.Leftovers can be creatively repurposed for delicious meals.Chapters00:00 Gratitude and Thanksgiving Reflections02:12 Favorite Thanksgiving Foods and Traditions06:05 Mindset Around Thanksgiving and Food11:58 Practical Strategies for Thanksgiving Eating19:50 Navigating the Thanksgiving Meal25:55 Post-Thanksgiving Routine and LeftoversUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode, Darian Healy and Joey Maestas have a fun freestyle to celebrate the 1 year mark of the Trainwell podcast. They discusses the inception of the podcast and how it came to be. TakeawaysThe idea for the podcast originated from a casual conversation.Collaboration with peers can lead to exciting projects.Taking initiative is crucial in bringing ideas to life.Support from leadership can validate and accelerate projects.Proposals are essential for formalizing creative ideas.Direct communication through platforms like Slack can foster collaboration.Timing is key when pursuing new initiatives.Feedback from others can inspire action.Creative projects often start from simple discussions.The enthusiasm of team members can drive project success.Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode of the Trainwell podcast, Darian Healy and Joey Maestas discuss the differences between flexibility and mobility, emphasizing the importance of both in achieving optimal physical health. They explore various exercises and stretches to improve flexibility and mobility, share personal anecdotes, and provide practical tips for incorporating these practices into daily routines. The conversation also touches on the significance of strength training for hypermobile individuals and the role of flexibility in preventing injuries.Takeaways: Flexibility is a passive range of motion, like static stretching.Mobility is the active control of movement through a range of motion.Strength and flexibility complement each other for optimal health.Hypermobile individuals benefit from strength training to prevent injury.Flexibility without mobility can lead to instability and injury.Mobility builds strength through a range of motion, protecting joints.Breathing is crucial during stretching to access full range of motion.Daily flexibility and mobility exercises can reduce joint pain.Incorporating flexibility and mobility into routines enhances athletic performance.Understanding personal flexibility and mobility needs is key to improvement.Chapters: 00:00:00 Introduction to Flexibility and Mobility00:03:00 Understanding Flexibility00:05:00 Exploring Mobility00:12:00 Strength and Flexibility00:15:01 Hypermobility and Strength Training00:17:01 Practical Tips and ExercisesVideo linksBanded ankle floss: https://www.youtube.com/shorts/-AagvT0-GHEBig Toe Mob: https://www.youtube.com/shorts/j1puQBfyW9EPancake good morning: https://www.youtube.com/shorts/82DsRh0rrQg90/90: https://www.youtube.com/watch?v=m51AZSXMvEACossack: https://www.youtube.com/shorts/nFVTuC1jC_ISL adductor rock: https://www.youtube.com/shorts/nxuwq178gLAWorld's greatest: https://www.youtube.com/shorts/OCXMbIzYJTQ1/2 kneeling ankle mobility: https://www.youtube.com/shorts/gUltNrPPE28Cat/cow: https://www.youtube.com/shorts/2of247Kt0tUBretzel: https://www.youtube.com/shorts/x3loXPJr100Spinal waves: https://www.youtube.com/shorts/OpAIirsGE0sThread needle: https://www.youtube.com/shorts/gCZjeuzjLeIBanded OH distraction: https://www.youtube.com/shorts/W24BLNSdTSsY floor pec stretch: https://www.youtube.com/watch?v=tatrv67rou8Shoulder CARS: https://www.youtube.com/shorts/1FIA6DVD4wMArm bar: https://www.youtube.com/shorts/g2EhWlBX_QwTrap/scalene stretch: https://www.youtube.com/shorts/SreRZjAq4eYUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Trainer Joey are diving deep into popular celebrity workouts. They breakdown what they like (and don't like) and delve into various principles of a well rounded strength and conditioning routine. Listen to hear more about:-A closer look at Chris Pratt's and Jessica Biel's workout routine.-The role genetics play in to training for aesthetics. - Important principles that EVERY strength training routine should have. -Glutes, glutes, and more glutes.. How the backside is so critical not just for looks but for performance. -And so much more!Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

DISLAIMER: The content of this show is for informational purposes only and is not intended as medical advice or an endorsement to take or try any supplements discussed. In this episode, Joey Maestas and Darian Healy dive into the world of dietary supplements, discussing their benefits, drawbacks, and the importance of consulting with healthcare professionals. They cover a range of supplements including creatine, vitamin D, protein powders, omega-3s, magnesium, multivitamins, B vitamins, and pre-workouts, providing insights on when and why to use them. The conversation emphasizes the need for personalized approaches to supplementation and the importance of understanding individual health needs.Takeaways:Supplements can lead to ER visits; consult your doctor.Creatine is one of the most researched supplements.Vitamin D is crucial for health, especially in certain latitudes.Protein supplements can be beneficial if dietary intake is low.Omega-3s have mixed research on their effectiveness.Magnesium is important for hormonal transitions and sleep.Multivitamins may not provide significant health benefits.B vitamins are essential for those on a plant-based diet.Pre-workout supplements may not be necessary for average gym-goers.Chapters00:00 Introduction to Supplements02:50 Understanding Creatine05:50 The Importance of Vitamin D08:49 Protein Supplements: When to Use Them11:45 Omega-3s: Overrated or Underrated?14:30 The Role of Magnesium17:36 Multivitamins: Are They Worth It?20:28 B Vitamins and Their Importance23:30 The Truth About Pre-Workout Supplements25:50 Final Thoughts on SupplementsUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode of the trainwell podcast, hosts Joey Maestas and Darian Healy discuss the often-overlooked topic of overtraining, emphasizing that it is not just an issue for elite athletes but can affect anyone. They explore the signs and symptoms of overtraining, share personal experiences, and provide strategies for prevention and recovery. The conversation also touches on the importance of rest, proper nutrition, and listening to one's body. The hosts conclude with a rapid-fire segment discussing various fitness trends and their effectiveness.Takeaways:Overtraining can affect anyone, not just elite athletes.Recovery is as important as the workout itself.Pay attention to your body's signals and stress levels.Track your resting heart rate as a key indicator of recovery.Evaluate your rate of perceived exertion during workouts.Incorporate deload weeks into your training schedule.Prioritize sleep for optimal recovery.Nutrition plays a crucial role in recovery and performance.Listen to your body and know when to rest.Fitness is a long-term journey, not a sprint.Chapters00:00 Introduction and Updates02:46 Understanding Overtraining05:43 Signs and Symptoms of Overtraining08:45 Personal Experiences with Overtraining11:47 Strategies for Prevention and Recovery14:54 Evaluating Your Workouts and Rest Days17:50 The Importance of Sleep and Recovery20:49 Final Thoughts and Rapid Fire QuestionsUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode of the trainwell podcast, hosts Darian Healy and Joey M share their personal journeys into the world of personal training. They discuss the challenges and rewards of being a trainer, the impact of fitness on clients' lives, and the transition to online training. The conversation highlights the importance of building genuine relationships with clients and the flexibility that comes with remote training. They also announce exciting job opportunities for personal trainers at trainwell, emphasizing the unique benefits of working in this innovative space.Takeaways:Joey never thought he would be a trainer due to his past experiences with strength coaches.Darian's journey into fitness began with personal struggles that led to a passion for helping others.The hosts emphasize the importance of building relationships with clients in the fitness industry.They discuss the rewarding nature of seeing clients achieve their goals and change their lives.The transition to online training has allowed for greater flexibility and reach in their coaching.Darian shares her experience of starting over in a new location and building a clientele from scratch.Joey highlights the importance of human connection in training and how it enhances the client experience.The hosts reflect on the challenges of balancing training with other life responsibilities.They describe the unique benefits of working for trainwell, including remote work and health benefits.The episode concludes with a call to action for potential trainers to apply for positions at trainwell.Chapters00:00 The Journey to Becoming a Trainer04:30 Finding Purpose in Personal Training11:43 The Impact of Fitness on Lives19:55 Transitioning to Online Training27:10 The Unique Opportunity at trainwellHIRING LINK: https://go.trainwell.net/ApplyTodayUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode of the trainwell podcast, hosts Joey Maestas and Darian Healy discuss the often-overlooked topic of overtraining, emphasizing that it is not just an issue for elite athletes but can affect anyone. They explore the signs and symptoms of overtraining, share personal experiences, and provide strategies for prevention and recovery. The conversation also touches on the importance of rest, proper nutrition, and listening to one's body. The hosts conclude with a rapid-fire segment discussing various fitness trends and their effectiveness.Takeaways:Overtraining can affect anyone, not just elite athletes.Recovery is as important as the workout itself.Pay attention to your body's signals and stress levels.Track your resting heart rate as a key indicator of recovery.Evaluate your rate of perceived exertion during workouts.Incorporate deload weeks into your training schedule.Prioritize sleep for optimal recovery.Nutrition plays a crucial role in recovery and performance.Listen to your body and know when to rest.Fitness is a long-term journey, not a sprint.Chapters00:00 Introduction and Updates02:46 Understanding Overtraining05:43 Signs and Symptoms of Overtraining08:45 Personal Experiences with Overtraining11:47 Strategies for Prevention and Recovery14:54 Evaluating Your Workouts and Rest Days17:50 The Importance of Sleep and Recovery20:49 Final Thoughts and Rapid Fire QuestionsUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this conversation, Monica Denais discusses the integration of therapy with fitness and coaching, emphasizing the importance of mindset in achieving personal goals. The dialogue explores overcoming negative experiences in fitness, the challenge of perfectionism, and the significance of finding joy in both fitness and life. They also delve into the impact of stress, debunk common mental health myths, and provide insights on navigating burnout. The conversation concludes with practical advice on choosing the right support and evaluating mindset strategies.Takeaways:Mindset shapes how we interpret challenges in fitness and life.Negative past experiences can create barriers to fitness engagement.Perfectionism can hinder commitment to fitness routines.Finding joy in fitness is essential for sustainability.Stress can manifest in various ways, affecting workouts and mental health.Mental health struggles do not equate to a lack of discipline.Burnout requires a gentle approach to movement and self-care.Choosing between therapy and coaching depends on individual needs.Small, consistent actions can lead to significant change.Chapters00:00 Professional Podcasting Setup02:00 Integrating Therapy with Fitness Coaching02:58 Mindset and Fitness: The Connection05:44 Overcoming Negative Experiences in Fitness08:50 Balancing Perfectionism and Commitment11:47 Finding Joy in Fitness and Life17:42 The Role of Goals in Personal Growth25:34 The Ambition Trap: Stress and Self-Care29:44 Debunking Mental Health Myths33:09 Understanding Burnout and Its Management38:15 Mindset Tools for Everyday Life40:28 Evaluating Support: Therapist vs. Coach44:15 Overrated vs. Underrated: Routines and DisciplineUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode of the trainwell podcast, hosts Joey Maestas and Darian Healy delve into the topic of metabolism, addressing common myths and misconceptions. They discuss how metabolism works, the impact of meal frequency, the effects of aging, and the role of exercise in caloric burn. The conversation emphasizes the importance of building muscle, staying active throughout the day, and managing sleep and stress to effectively boost metabolism.Takeaways:People in larger bodies often have a higher metabolic rate.Eating less can actually slow down metabolism.Meal frequency does not significantly impact metabolic rate.Certain foods have a minimal thermogenic effect on metabolism.Metabolism does not inherently slow down with age.Reduced activity and muscle mass contribute to metabolic decline with age.Non-exercise activity thermogenesis (NEAT) accounts for a significant portion of daily caloric burn.Building muscle is crucial for increasing metabolic rate.Staying active throughout the day is essential for metabolism.Sleep and stress management are key factors in metabolic health.Chapters:00:00Understanding Metabolism and Common Myths02:59The Truth About Meal Frequency and Metabolism06:01Age and Metabolism: Debunking the Myths09:09The Role of Exercise in Caloric Burn11:46Effective Strategies to Boost MetabolismUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode, Joey and Darian discuss the importance of adapting fitness and nutrition strategies during busy life seasons. They emphasize the need to redefine success in fitness, prioritize movement, and manage stress effectively. The conversation also covers practical tips for nutrition and maintaining a healthy lifestyle amidst life's challenges, highlighting the significance of mindset and accountability. Listen to hear more about: Takeaways:Busy seasons can derail health and fitness routines.All-or-nothing thinking is a common mindset trap.Redefining success in fitness can open new avenues for achievement.Movement snacks can be integrated into daily life.Nutrition should be simple and accessible during busy times.Sleep is crucial for recovery and overall health.Stress management strategies are essential during hectic periods.Accountability can help maintain fitness goals.Habit stacking can enhance daily routines.Fitness is flexible and can adapt to changing circumstances.Chapters: 00:00The Power of the Pivot05:51Redefining Success in Fitness11:51Nutrition Strategies for Busy Lives17:53Managing Stress and Recovery23:45Mindset Reframing for Busy SeasonsUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Trainer Joey are back! In this episode they start by checking in on Joey, since he just brought his third baby into the world, then they get to some myth busting: -Can you spot reduce fat? -Do you need to eat clear 100% of the time?- Do you have to workout everyday for 60 min?- Is yoga really a workout?  Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

On today’s episode, Trainer Darian and Trainer Joey get real about the biggest mistakes they made on their own fitness journeys.From missteps in training to mindset pitfalls, they’re opening up about the regrets, the hard lessons, and what they wish they knew back then — so you don’t have to learn the hard way.Tune in and take notes — this one might save you years of trial and error.Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode of the trainwell podcast, Darian and Joey tackle some of the most embarrassing fitness questions that people often hesitate to ask. They discuss topics ranging from pelvic floor issues and dizziness during workouts to the impact of menstrual cycles on performance and the awkwardness of bathroom urges mid-exercise. The conversation is light-hearted yet informative, providing listeners with valuable insights into common fitness concerns while encouraging openness and understanding in the fitness community.Takeaways:Pelvic floor issues can affect anyone, not just women.Dizziness during workouts is often related to blood pressure changes.It's important to listen to your body during your menstrual cycle.Movement can alleviate menstrual cramps for many women.Hydration and gradual cool-downs can prevent dizziness.Exercise-induced arousal is a real phenomenon for some individuals.Mirrors in the gym can distract from proper form and performance.Understanding your body's signals is crucial for effective training.Embarrassing fitness questions are common and should be discussed openly.Trust between trainers and clients can enhance the workout experience.Chapters:00:00Introduction and Personal Updates01:57Embarrassing Fitness Questions: Peeing During Workouts05:58Understanding Dizziness During Workouts09:54Working Out with Menstrual Cramps13:16The Impact of Menstrual Cycle on Performance16:39Bathroom Urges During Workouts20:36Arousal During Exercise: Is It Normal?24:27The Mirror Effect in the GymUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcast-perimenopauseWe want to hear from you! Email us at [email protected] text us HERE!

On today's episode, Trainer Darian and Trainer Joey break down how to build a well-rounded, effective, and efficient workout from scratch. Listen to find out what to consider when putting your workout together and what kinds of exercises you should be prioritizing. Download THIS PDF to start creating your own workouts!  Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Trainer Joey are back with their top 5 exercises list. They debate which 5 exercises they each think are most important to be doing on a regular basis and why. Listen to find out which exercises they agree on and which they don't. Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

In this episode, trainwell trainers Darian Healy and Joey Maestas discuss the critical aspects of recovery and stress management during perimenopause. They explore the hormonal changes women experience, the importance of sleep, and how nutrition plays a role in recovery. The conversation emphasizes the shift from cardio to strength training, the significance of active recovery, and the need to let go of perfectionism in daily life. Listeners are encouraged to prioritize their well-being and find balance in their fitness routines. Here are some takeaways from today's show:Recovery is essential during perimenopause.Sleep is the foundation for effective workouts.Managing stress is crucial for hormonal balance.Women often prioritize cardio over strength training, which can be detrimental.Cortisol levels rise during perimenopause, affecting sleep and recovery.Active recovery techniques can enhance overall well-being.Nutrition plays a significant role in regulating hormones and sleep.Letting go of perfectionism can reduce stress.Taking short naps can improve energy and focus.Prioritizing self-care is vital for mental health.Chapters:00:00 Understanding Perimenopause and Its Challenges03:09 The Importance of Recovery and Stress Management06:05 The Shift from Cardio to Strength Training08:57 Hormonal Changes and Their Impact on Sleep11:42 Strategies for Managing Stress and Recovery14:52 The Role of Sleep in Overall Health17:50 Nutrition's Impact on Recovery and Sleep20:57 Active Recovery Techniques23:56 Letting Go of Perfectionism in Daily Life26:51 Final Thoughts and Quick Wins for RecoveryUse our link to try trainwell FREE for 14 days: go.trainwell.net/podcast-perimenopauseWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Trainer Joey continue with their perimenopause series and welcome back Trainer and RD Farrah Pliley, who breaks down what's happening with our hormones during perimenopause and how fueling properly can help. She talks about: - The importance of protein and fiber  - Foods to eat to get the most nutritional bang for your buck- Supplements that you might consider - And why dieting during perimenopause is sure to backfire. Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcast-perimenopauseWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Trainer Joey continue on their perimenopause series and welcome back Trainer Kris Sullivan, who breaks down the mindset shift in how to re-strategize your training. Listen to hear more about: -Mindset shifts from skinny to STRONG -How strength training and muscle is the NEW standard for perimenopause -A breakdown of beginner, intermediate, and advanced training strategies-And SO much more. Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcast-perimenopauseWe want to hear from you! Email us at [email protected] text us HERE!Or text us HERE!

Trainer Darian and Trainer Joey introduce part one of a four part series on Perimenopause. They welcome Trainer Kris Sullivan, who specializes in women's fitness, to tell her story and give us the tea on all things peri! In this episode, they break down what perimenopause is and the symptoms that you might be experiencing, from mood swings to night sweats. We talk about: - Why Kris didn't even realize she was in perimenopause until years later. - How to mitigate symptoms. - How NOT to take your rage out on your family, and instead put it toward something productive. - And how to advocate for yourself when talking to your doctor. Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcast-perimenopauseWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Trainer Joey give you the 411 on the benefits of fitness classes and how they stack up to barbells and strength. Listen to hear more about: -Potential problems with bootcamps and group fitness classes.-Why strength training is so critical for bone mass, metabolic health, and hormonal balance.-Strength training myths-bulky, intimidation, and age.-And so much more!Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Joey are coming at ya with a quick episode on joint health. Your joints are key to moving well and feeling good for the long haul.  In this episode, we give top tips for protecting your joints. We break down: - Why strength training is important for joint health and how to use it smartly. - Prioritizing mobility and stability. - How to eat to keep your joints strong. - And what NOT to do in the gym, when it comes to joints. We hope you enjoy the episode and keep your joint health in mind. Once again, if you'd like to donate to Joey's bike team for Bike MS, you can donate here!Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Megan joins Darian and Joey once again, this time to discuss fitness tips for parents. Megan is a Mom of two young girls, so she understands what it's like to feel like there is not enough time or energy in the day! She focuses on helping her clients create sustainable and enjoyable programs to incorporate fitness into their lives, no matter what their schedules look like!In this episode: - We give our best tips for how to fit fitness into your day.- Key mindset shifts to make during this season of life. - How to think about progress and goal setting. - And the benefits of having a "Dadatude!"We hope you enjoy the episode and walk away with some actionable steps for prioritizing movement in your day. If you'd like to donate to Joey's bike team for Bike MS, you can donate here!Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Trainer Joey debate whether fat loss is important (or maybe not as important) in your fitness journey. Listen to hear more about: -The possible harm done by ONLY focusing on fat loss as a goal.-Reasons why lower body fat can enhance your quality of life and improve health markers. -Changing the focus from "losing" to "gaining."-And so much more!Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Trainer Joey continue their longevity series discussion with the final episode in the series. This time they discuss the importance of getting to your doctor and the stats that really matter for getting a clear picture of what's going on "under the hood." Darian and Joey breakdown the test you should get into four buckets: - Cardiovascular Disease (heart health) - Cancer Screenings - Metabolic Health- Cognitive health- And a few other tests that you might want to get as well!Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Trainer Joey continue their longevity series discussion, this time talking about the importance of reducing chronic stress. In this episode they breakdown the pros and cons of stress (because it's not all bad) and share an assessment for you to understand your own stress load. They give practical steps reducing stress and maximizing recovery from: - Fixing your sleep.- Reducing Caffeine.- Monitoring your heart rate and what to look for.- Utilizing mobility and zone 2 cardio.- Grounding in nature to calm the nervous system. -And so much more!Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Trainer Joey continue their longevity series discussion, this time talking about the power of food. In this episode they breakdown key concepts with nutrition and how a little goes a LONG way. Listen to hear more about their "Big 5 Buckets" below: -Why "no one size fits all" in nutrition-Why to make protein a PRIORITY-A sample of Darian and Joey's eating in a day-Good and healthy snacks-And so much more!Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Trainer Joey introduce part one of a four part series on longevity. In this episode they breakdown movement as the foundation for longevity. Listen to hear more about: -What health "buckets" EVERY person should "fill" in their movement practice-What the best strength movements ALL people should build into strength programs-Important cardiovascular numbers to include throughout the week for general health-Darian and Joey's challenge for all listeners to try-And so much more!Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Trainer Joey breakdown the pros and the cons about the "Get Fit Quick" fitness promises such as "Summer Shred" or "Abs in 10." Listen to hear more about: -The good, the bad, the ugly of "Get Fit Quick" programs.-What are better approaches to results and longevity?-Introduction of the longevity 4 part series.-And so much more!Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Trainer Joey interview Trainwell's founder and CEO, Matt Spettel, along with his trainer, Mike DeGrandi, to talk about Matt's amazing physical transformation over the last year and his journey with fitness over the last decade. Listen to hear more about: - How Matt got into fitness in the first place. - How Mike and Matt worked together to come up with a plan that was not only optimized for success but was also sustainable for a busy CEO. - Matt and Mike's best advice for clients looking to be consistent and make progress. - How Matt stays motivated long-term.Use our link to try trainwell  FREE for 14 days: go.trainwell.net/podcastWant to train with Mike? CLICK HEREWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Trainer Joey do a rapid fire Q and A to answer common listener questions. Listen to hear more about: -Why are phases 4,5, even up to 8 weeks long?-How do I measure progress?-Why is my caloric burn lower in a strength workout vs. a cardio workout? -How do we recover better?Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Trainer Joey breakdown the problem with the fitness industry and its possible contribution to body image issues. Listen to hear more about: -Why the fitness industry is distorting body image promises? -The power of marketing and how NOT to fall prey.-The mindset shift and other solutions to combating body image pressures. -And so much more!Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Trainer Joey interview trainer Brittany, a Type 1 diabetic and expert, to tell you about the keys to success in training and living with Type 1. Listen to hear more about:-Brittany's story and her diagnosis of becoming Type 1.-Practical advice on how to modify your strength training and cardio.-Actionable steps to re-calibrate your mindset and how positivity is a choice.-Overrated and underrated topics surrounding Type 1 diabetes.-And so much more!Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWant to train with Brittney? CLICK HEREWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Trainer Joey breakdown if it's fact or fiction if women need to train differently then men. Listen to hear more about:-Can women get as strong as men? -What's the deal with hormones and can that dictate training differences?-The paradigm shift from cardio to strength for women.-The "new OCD" and how comparing is damaging. -And so much more!Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWe want to hear from you! Email us at [email protected] text us HERE!

Trainer Darian and Trainer Joey interview positive and self-talk expert trainer Kara to tell you about the hidden power of words. Listen to hear more about:-Kara's story into how self-talk and visualization shaped her path. -How water AND rice changed their molecular structure with positive talk. -Actionable steps to change your thinking and negativity to "not yet" and "I can."-The value of gratitude and how it shapes you to "always see the red car." -And so much more!Use our link to try trainwell FREE for 14 days: go.trainwell.net/podcastWant to train with Kara? CLICK HEREWe want to hear from you! Email us at [email protected] text us HERE!