Aches Pains & Gains

Send us Fan MailIn this episode, we bring on a very special guest, Thomas’ wife, to talk about her fitness and weight loss journey. We unpack what sparked the change, how her goals evolved, what role tracking played (and didn’t play), and what progress really meant over time.This conversation dives into mindset shifts, lessons learned, and practical advice for anyone starting their own journey toward becoming a healthier version of themselves.www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailIn this episode, the guys sat down with fellow lifter and chiropractor, Dr. Rob Cutting, where they discussed the field of chiropractic, rehab, pain and injury.www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailIn this episode, we break down the Rate of Perceived Exertion; where it came from, how it was brought into lifting and powerlifting, and how it can practically be applied to your training. Whether you’re a beginner trying to gauge effort or a seasoned lifter fine-tuning your training, this one’s all about learning to lift smarter, not just heavier.www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailFrom the peak, the meet, to life after a competition, Danny and Thomas cover it all in this invigorating episode about the post-meet transition. www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailCutting weight is a nuanced and often misunderstood part of competitive powerlifting. Who should do it? How do you do it safely? And most importantly, how do you maintain performance? Join Thomas and Danny as they explore the science, strategies, and stories behind cutting weight.www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailIn this episode, we break down the full experience of the 2025 Canadian National Powerlifting Championships in Moose Jaw, SK. From a rough motel stay and last-minute stress to big performances on the platform, we cover the highs, the lows, and everything in between.www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailIn this, first ever solo episode, Thomas shares his journey of competing in two powerlifting meets back to back, battling a back injury, and cutting 6kg in 6 weeks in a bid to qualify for Nationals. It was a grueling process—training through Christmas, New Year's, his birthday, and a bachelor party trip—all leading up to a final meet where he fell just short of his goal.If you've ever faced setbacks in lifting, injuries, or even life goals, this one's for you.www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailIn this episode, we dive deep into the theme of resilience, exploring how to adapt and thrive when faced with adversity in sport and life. Join us as we recap two major events—the Commonwealth and Provincial Powerlifting Championships. From navigating snowstorms to assembling a last-minute team of volunteers, we’ll share the behind-the-scenes challenges and triumphs of running a meet under less-than-ideal conditions.We’ll also discuss individual standout performances, including jaw-dropping lifts and moments of perseverance, and share a personal story of overcoming injury during competition prep. Discover how setbacks, like back injuries and disrupted training, became opportunities to build mental and physical strengthwww.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailIn this episode, the Bridge City Barbell coaches sat down for a chat about difficult coaching conversations they’ve had over the [email protected]@timzelenskywww.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailIn this episode, Thomas & Danny chatted with competitive weightlifting coach and lifter, Donovan Dale. Is weightlifting the same as powerlifting? Are we sworn enemies? Listen in to find out.@ dono.dalehttps://www.igniteathletics.com/www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailThe dynamic duo is back and in this episode, Thomas and Danny recap their latest endeavors coaching and running a powerlifting competition from the inaugural Bridge City Barbell Classic. The fellas talk about some of the most exciting moments coaching, the challenges of directing a meet, and much more.www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailIn this episode, we are joined, once again, by Kelsey Gudmundson. The three of us dive into the ever-relevant question: Should you attend university? Join us as we explore the historical significance and modern-day value of a university education. We discuss the benefits as well as the downsides. Whether you're a high school student contemplating your future, a professional considering further education, or simply curious about the evolving landscape of higher education, this episode provides valuable perspectives to help you make an informed [email protected]@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailWelcome back to part 2 of this insightful episode with physiotherapist Blaine Mackie.https://www.mackiephysio.com/www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailIn this episode, Thomas & Danny sat down with physiotherapist and owner of Mackie Physiotherapy, Blaine Mackie. Blaine's been practicing for ~35yrs and brought this knowledge to our discussion on all things rehab and lifting. In the episode, Blaine also explains his lifting and physio origin story, which you won't want to miss.https://www.mackiephysio.com/www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailIn this episode, Danny, Thomas, and Kelsey recap this year’s Western Canadian Powerlifting Championships and reflect on their experiences competing and coaching.www.bridgecitybarbell.com @[email protected]@thomasjohnston_bcb@[email protected]@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailWhat is pelvic floor dysfunction and is incontinence normal? Is the kegel useful? Should pregnant women exercise? In this episode, Thomas & Danny sat down with Pelvic Health Physio, Christine Epp, for an interview where Christine provides expert insight into these questions and much more.www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailIn this special episode, the fellas sat down with Danny's athlete, Taylor Becker, where they discussed the process of recovering from injuries and much more.Coaching: https://bridgecitybarbell.com/www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailIn this first episode of 2024, Danny and Thomas discuss their new year’s resolution, their favourite moments from 2023, as well as the more philosophical concept of finding your ‘why’ in lifting, and how that can set you up to be a lifelong lifter. Lastly, they finish off with a Q&A with questions submitted through the APG Instagram. Coaching: www.bridgecitybarbell.comInstagram: https://www.instagram.com/achespainsandgains.podcast/www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailIn this episode, Danny and Thomas sat down with expert in pain and injury, physiotherapist and powerlifter, Adrian Cochet. The guys unpacked a lot of nuanced topics including pain, physio red and green flags, healing vs recovery, and more!Coaching: https://bridgecitybarbell.com/www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailWelcome back to part 2 of this giant episode where Danny and Thomas continue to discuss the intricacies of lifting heavy circles.www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailThis one’s for the powerlifters and powerlifting-curious. In this episode, Danny and Thomas break down the process of competing in powerlifting. They’ll be covering everything from what to do before peaking, during the peak, tapering, weight cutting, and the game day itself. www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailHave you ever been in the gym and had a moment where you felt pain? You begin to panic as the echoes of your old sport coach ring through your head saying “Walk it off”, and you feel as if your entire identity as a lifter has been threatened? In today’s episode Thomas and Danny examine their own experiences as athletes and coaches when it comes to training around pain and injury.Disclaimer: This episode should not be viewed as medical advice, nor is it intended to replace the advice of a qualified medical professional. Coaching: https://bridgecitybarbell.com/www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailHave you ever asked yourself "Wtf is programming?" In this episode, Thomas and Danny explore the elusive topic of program design and how they approach and think about it.www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb

Send us Fan MailIn this episode, Thomas and Danny dive into how they found the sport of powerlifting, their origins as coaches, and some lessons learned along the way.Coaching:https://bridgecitybarbell.com/www.bridgecitybarbell.com@[email protected]@thomasjohnston_bcb@heintz_bcb