The Bone Health Blueprint

Building and maintaining your ability to generate power becomes increasingly important as you age. And when it comes to bone health, it’s not optional, it’s essential.Power is your ability to produce force quickly. It’s what helps you catch yourself when you trip, stabilize when you lose balance, and move with confidence in unpredictable situations.Training for power stimulates your nervous system to recruit fast-twitch muscle fibers, the ones responsible for producing higher force and faster reactions. These fibers are critical for both performance and protection.But here’s the catch: if you don’t train power, you lose it quickly.So how do you train it?Focus on the concentric (lifting) phase of movements:• Stand up quickly from a squat• Press a weight overhead with intent• Step onto a box with speed and controlThe goal is simple: move with as much intention and intensity as possible, while staying controlled and safe. Because your strength, your speed, and your ability to react are some of the most powerful tools you have to protect your bones.Articles used for this episode:McMillan, J. Power training for older women: strategies to improve function, confidence, and fall resistance. Strength and Conditioning Journal. 2026; Volume 48, number 3, 158-166I recommend that you read this article! Lots of great take-away messages that you can use in your own training.And if you're looking for a supportive environment where you can work with me and others on the same journey you're on, be sure to check out trubeehealth.com and join my Strength for Bone Health online fitness community. See you there!

A meta-analysis involves a comprehensive and exhaustive literature review of a specific topic with a specific question and involves very strict inclusion and exclusion criteria for the investigations used for review and analysis. This is a great way for researchers to create a generalizable recommendation for a specific population. The purpose of this investigation was to review, using a meta-analysis, the published randomized controlled trials and controlled trials on the effects of exercise training programs on bone mass of pre- and postmenopausal women.A majority of the studies reviewed for this investigation were 8 months or longer in duration, which is important as bone turnover takes time, many times this amount of time or longer to see measurable change. Many studies involving higher intensity impact (2-3 days per week) saw significant and positive change in bone mass at the lumbar spine and/or the femoral neck. Additionally, studies involving resistance training (done around 75-80% of 1RM) saw either a protective effect or positive effect on bone mass.The overall treatment effect for the randomized controlled trials were found to be around 0.9% per year, meaning that exercise training programs prevented or reversed bone loss of almost 1% per year compared to the controls.Additionally, the osteogenic effects of exercise training seemed to be site-specific to the anatomical sites at which the mechanical strain occurred.Based on these data and more recent data, resistance training at 75%-85% of 1RM using compound exercises 2-3 times per week seems to have a protective and/or positive overall effect on bone mineral density.Impact training using moderate to higher intensity 2-3 times per week seem to have a positive effect on  bone mineral density as well.If possible, combining both resistance and impact training at this intensity level may be the best approach for positive results in bone health. Beginners and those with less experience should likely start with lower intensities of both types of training and slowly progress over time under the guidance of a qualified professional.Article used for this episode:Wolff. I. et. al. The effect of exercise training programs on bone mass: A meta-analysis of published controlled trials in pre- and postmenopausal women. Osteoporosis International (1999) 9:1-12.If you'd like to learn more about how you can work with Dr. Nick, be sure to check out his website trubeehealth.com or his Instagram page at dr.nicktrubee.

Ep. 81: Position Statement: Exercise guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis PatientsA position statement provides the author(s) stance on a topic based on the sum of all the evidence of a debatable topic.Osteoporosis treatment and management is not one-size-fits-all. Personal history, background, capacities and abilities of each person will differ, resulting in different approaches for combating or preventing bone loss. However, having a defined structure in place based on evidence and randomized controlled trials provides some insight on how to approach exercise for each person.This episode dives into many important questions, such as: The effectiveness of resistance training for osteoporosis?The type of resistance training that should be considered?Are impact exercises effective for improving osteoporosis? How can impact exercises effectively be applied?For each of these questions the authors have scoured the research databases to provide evidence in their support of using specific exercise to prevent or reverse osteoporosis. Alongside these data, I give my perspective on how to apply these to your training based on my nearly two decades of experience working with individuals who’s goal is to create stronger bodies and bones!Article used for episode 81 of The Bone Health Blueprint:Bae. S.et. al. Position Statement: Exercise guidelines for Osteoporosis Management and Fall Prevention in Osteoporosis Patients. Journal of Bone Metabolism. 2023;30(2): 149-165.Want to take a deeper dive into your own training and work with Dr. Nick? Be sure to visit his website at trubeehealth.com and join his Strength for Bone Health community.

I call the heel drop exercise the "gateway into impact training." But does it actual meet or exceed the threshold for being osteogenic?Most research will define an impact training exercise that meets or exceeds 3-4 times your bodyweight as osteogenic, meaning it has the capacity to signal the bone for growth. Additionally, impact training and jump training can be less than approachable or do-able for many people. So, can the heel drop fill the void between no impact training and full on jump training? Does the heel drop meet the threshold to be osteogenic?Listen up as we dive into this article and shed some light on the forces at play (no pun intended) during this approachable and fun exercise. I also provide some insight as to how you can implement the heel drop into your routine on your journey to stronger bones.Article used for this episode of The Bone Health Blueprint:Ryan, CM. et. al. The osteogenic quantification and reliability of the heel drop and press up drop. International Journal of Science, Technology and Society. 2021; 9(6): 294-300.If you're interested in taking a deeper dive into training for bone health, be sure to check out Dr. Nick's website at trubeehealth.com.

This was an interesting study done in premenopausal women, ages 20 - 35 years old, during a 26 week long investigation. Three groups were used, a resistance training group, step-aerobics high impact group, and a control group. The resistance training group completed a strength training routine at 65-80% of their 1RM, 3 times per week using the following exercises: leg press, back squat, leg extension, leg flexion, seated calf, standing calf, back extension and abdominal curl. The step-aerobic high impact group performed a traditional step aerobics routine to music. After a 6 week familiarization period, subjects incorporated two legged landings (with an aerial phase). The number of landings increased from 50/session in week 7 to an average of 100/session in weeks 12-26.Tune in to get the full breakdown on the results of these two exercise modalities on bone mineral density and to get Dr. Nick's full take and discussion on how to implement the findings to your current workout program.Article used for this episide:Dutto, D.J. et.al., Effect of 6-month high-impact step aerobics and resistance training on BMD and tibial bending strength in sedentary premenopausal women. Osteoporosis International. (2022) 33:695-701.Want to learn more about how you can work with Dr. Nick? Be sure to check out his website https://trubeehealth.com/ or his Instagram page @dr.nicktrubee

The Bone Health Blueprint is your evidence-based guide to building stronger bones and maintaining independence for life.In every episode, I break down current research on exercise for osteoporosis prevention and bone growth, explain what the findings really mean, and give you practical, approachable strategies you can use immediately in your own fitness routine.As a doctor of exercise physiology with nearly two decades of experience in exercise and bone health, I help you cut through the confusion and focus on what truly works.Thanks for being here—and welcome to The Bone Health Blueprint.

In this episode, I dive into the research behind an intriguing combo: high-intensity progressive resistance training paired with self-talk. The featured study explores how these two strategies affect muscle strength and functional performance in older adults—and the results are worth paying attention to.I break down what the study found, how self-talk influenced outcomes, and what it all means for designing effective, evidence-based training programs for aging populations.Whether you’re a coach, clinician, or just curious about strategies for healthy aging, this episode will give you clear takeaways you can apply immediately.👉 Tune in to learn how combining mindset and movement may be the key to unlocking better strength and performance later in life.Ferrando, V., et. al. Effects of high intensity progressive resistance training combined with self-talk on muscle strength and functional performance in older adults. Journal of Strength and Conditioning Research. 39(7)/736-744.

In this episode, I dive into a research review that analyzed the effects of full-body resistance training in postmenopausal women. The article pulls together findings from multiple studies to assess how structured strength training impacts metabolic health, bone density, muscular strength, and overall quality of life. Whether you’re a practitioner, a postmenopausal woman, or simply interested in the science behind strength training, this episode breaks down the evidence in a clear and practical way.🎧 Tune in to learn what the research says—and what it means for your training approach.Islam, J. et al. Characteristics of resistance training programs targeting improvements in health outcomes in postmenopausal women: A scoping review. Journal of Strength and Conditioning Research. 39(7)/815-822.

Here’s why your split routine isn’t working…Let’s say you decided to do something adventurous and go on an ice fishing trip. You hit up the outdoor store and buy a ton of new equipment, warm clothes, supplies, etc.You jump on the plane and head to somewhere cold with a frozen lake. The day is finally here and you’re out on the ice starting to drill and pick away at making your fishing hole. Brutal work by the way.You finally get to fish and have a decent first day and catch a few fish. You say to yourself, that was a lot of work for a little return.Dissatisfied and exhausted from the work the day before, you choose to spend the rest of the week exploring the other attractions in the area. On the last day of the trip, you decide to give fishing one more try. You grab your equipment and head back to your spot, only to notice the hole you worked so hard for is frozen completely over. You’ll have to do all that work again to be able to fish.Heck with it, you decide to pack it in and head back to the hotel.This is exactly what you’re doing with your split routine workout. You work hard for a small return, only to leave those muscle groups unattended for too long.It’s very difficult to accumulate enough volume for each muscle group to see the results you’d like to see, unless you love to exhaust each muscle group, day-in and day-out, week after week.You’d think there has to be a better, more enjoyable, and more efficient way to make positive changes, both physically and mentally.I think there is, and there is a lot of data that shows another way is possible.Want to get to know me better? Follow my on Instagram @dr.nicktrubee

Let’s talk about trust.Webster will tell you trust is “assured (or guaranteed) reliance on the character, ability, strength, or truth of someone or something OR one in which confidence is placed.”But what if that “one” where confidence is placed is YOU in regards to YOURSELF?Trusting others is one thing while trusting yourself is an entirely different situation.WHY?Because there is no one to blame, no one to fall back on, no one to look to when a change needs made… other than YOURSELF.This reflects many of the people I’m grateful to work with, as they have been struggling with trusting their own BODIES. Whether its returning from an injury or getting diagnosed with osteoporosis, it’s so difficult to trust that your body is still capable of great things!I understand you might think of this situation as a negative, one where you feel helpless and hopeless. However, I see this as a huge positive.It’s truly a moment in time where you get to appreciate all that has lead up to what’s current and choose to take a different direction. A direction where you get to choose the destination and all the twists and turns to get there.Interested in joining my private online fitness community? Get a free 7-day trial by tapping this link: Free 7 day trialFollow my on Instagram @dr.nicktrubeeIdeas for a new episode? Email me at [email protected]

Progressive overload, simply stated is doing more work than you’ve done before, strategically over time.It doesn’t have to be linear, and really shouldn’t be. However, when you zoom out there is a trend in the upward direction.Here are a few ways to apply an overload to your current routine…🔹Gradually adding more weight over time (again, non-linear but the trend line moves upward when you zoom out)🔹Adding more reps 🔹Adding  more sets 👉🏻The 3 above are ways of increasing overall VOLUME🔹Changing the velocity of the movement either concentric, eccentrically, or both🔹Increasing time under tension (aka more work per rep)🔹Decreasing rest time within the workout (more work per unit time), or rest time between workouts🔹Incorporating new or novel movements - more of an effect on the neuromuscular system. This can also include working through movement progressions of similar movement patterns.🔹Impact and plyometric training - increasing contact points, speed of the movement, height of the jump or landing.Consider trying adding 1 or 2 of these strategies to your current routine if you're in a rut, hit a plateau, or need to spice things up in order to refocus. 

Expectations can be what gives you an edge, or they can be the limiting factor to achieving your goals. Here is something to consider, are you creating your expectations based on your own reality and experiences? Or are you constructing your expectations around other's experiences and rhetoric?I've found, especially in the world of exercise and fitness, that our expectations of results, time, ability, etc. are not based in reality or the real world for the individual. Why is that? As humans we're wired and attracted to the immediate reward for our efforts. We also have to consider how emotional we are and how those emotions weave into our decisions and expectations.Exercise exposes all of these fallacies, as it requires daily sessions of hard work, intention, focus, and dedication with no sight of physical changes. However, is the physical change really the reward we're hoping for? Or is there something deeper that will keep us coming back for more, while the results happen in the background when no one (including ourselves) are noticing.I hope you enjoy my 20-minute thought on the topic! As always, thank you for your time and attention.

We've all ridden that wave of motivation to complete a project, pass a test, get that promotion. We've especially learned to rely on it when it comes to exercise. On the horse, off the horse, waiting for that drive to be strong enough to put a few solid weeks together.But what if motivation was just a front? A Trojan horse even.Motivation is tied to emotion, and we all know how quickly our emotions change from day to day, minute to minute. And the emotion that drives motivation is FEAR. Fear of failure, fear of not meeting the work deadline, fear of putting in all the work and not losing the 10 pounds.When fear is the backbone for motivation, you'll always be trapped in survival mode. A level of scarcity that keeps you playing small and safe.But what if you left the outcome out of the picture? Entered the space with no expectations and built a trust in yourself that is so strong that you know you'll achieve the desired outcome, motivation or not.This episode dives into peeling away the conditioning we've all had and how intertwined motivation is and has always been. I hope this perspective that I'm sharing opens the door for new ideas and ultimately the results you want.

Over the last few months I've had many conversations with clients and potential clients where their previous training was typically 3 sets of 15 reps where weight was held constant for the entire workout.This may be more common than I had thought, or maybe it's just because I've never trained that way. I've always started with a lower resistance for maybe 12 reps, then started to drop reps and add weight with each progressing set. Something like a 12x10x8x6 rep scheme over 4 working sets, while bumping up resistance each set to challenge the new rep demand.So for this episode, I wanted to dive into the many things you can take advantage, both physiologically and mentally, by dropping reps and adding weight with each set compared to the prior. I think this could be a game changer for you if this is new to you :)Hit me up on IG @dr.nicktrubee or visit trubeehealth.com for more ways to connect and work with me.

Your brain is hard wired to keep you safe, to keep you alive. It doesn't necessarily care if you are alive and thriving. You know what I'm talking about... ahem survival mode. Your nervous system is so hard wired for survival that your brain will do everything it can to keep you comfortable and using as little energy as possible. Think about it, how many times have you skipped a workout because the house was warm and cozy, it was dark and dreary outside, your slippers were already on for goodness sakes. However, you had this feeling crawling under your skin that some movement would feel really good.I can almost guarantee that you can relate to this, because we are all human. However, we don't have to fall prey to our human nature. We always have a choice. So how can you make the choice to override your brain and get your body up and moving? I've got a simple and actionable system all ready and waiting for you. Tune in and get things moving in the right direction.

It's easy to fall under the logic of complicated = better/more valuable. When in reality keeping things simple and focusing on consistency and patience tend to be the best recipe for long term success. At some level we all know this, and we play against our human nature as the long game is the most challenging one to play.Keri and I both own our own online fitness businesses and share the perspective of keeping things simple and mastering the basic controllables... Hone in on your current status and identify the behaviors that are not serving you. Take baby steps everyday and do the little things that add up over time to massive positive changes.Keri has mastered working with women and loves educating on the areas of nutrition and movement. If you are woman looking for a woman trainer who understands your past and your current mental hold-ups, she is a great resource to take advantage of and learn from. Find more about Keri and how to work with her on Instagram @_coachker

First, let's set the expectation. If you reduce the rest interval between sets of a given workout, your capacity noticably decreases over the course of your working sets. What does get taxed, however, is your aerobic energy system. When rest intervals are lengthened, your ability to produce the desired reps over the course of many working sets is spared which results in a higher training volume. Moral of the story, shorter rest intervals improve your aerobic energy system, longer rest intervals improve overall strength and muscle size.But! Is there a difference in ideal rest intervals for single-joint versus multi-joint exercises? Do you require less rest for single-joint exercises and more rest for multi-joint exercises (or vise-versa) when the desired outcome is less fatigue by the end of the last 2 working sets? Remember, a greater capacity through the entire string of working sets = more volume, which in turn results in greater improvements in muscle size and strength. By the end of this 30-minute episode, you'll walk away with specific rest intervals for single-joint and multi-joint lower body exercises that give you the best opportunity for improvement without wasting a single minute of your workout time.Article used for this week's breakdown:Rosa, A. et. al. Repetition performance, rating of perceived discomfort, and blood lactate response to different rest interval lengths in single-joint and multijoint lower-body exercise. Journal of Strength & Condition Research. 37(7)/1350-1357.

A dad with 4 kids under 8 years old shares some tangible and actionable advice about life and fitness. Things definitely change after having kids, and shifting expectations, the way things look, and having gratitude for all of it may change the way you approach exercise and movement in your daily life. "This is who we are now" is a simple but powerful statement that Zak shared and how that has been a game changer for not only him, but his entire household.You can let time and kids be your biggest barriers to your health and fitness, or you can make them your strongest allies in becoming the best & strongest version of yourself.Thanks again to Zak for sharing his time and wisdom for this episode. To see more of Zak's content, be sure to check him out on Instagram @beardedbirdfitnessnutrition

Athletes & everyday functioning people have a time, whether it's in season or on vacation/travel, where training time is decreased compared to the typical routine. And with that less training time we start to worry at what point will I start to see decrements in my abilities, things like strength and muscle size? This investigation dives into comparing two groups of training, one using high intensity with low volume training, compared to moderate intensity and higher volume training. The kicker is, what if each group only trained for 1 session per week over 6-weeks in time. Is that going to be enough to maintain strength or maybe even improve some attributes? Be sure to tune in for the full episode, very interesting findings!Manuscript used for this week's breakdown:McQuilliam, SJ et. al. Effect of high-intensity vs. moderate-intensity resistance training on strength, power, and muscle soreness in male academy soccer players. Journal of Strength and Conditioning Research. 37(6), 1250-1258.

You've been in the gym where the person next to you is completing half reps of a bicep curl or squat and you wonder, is that helping or hurting? First and fore-most I typically recommend working through a full and available range of motion for every movement. Personally I want to be strong through the entire range, regardless of how little or large of that range I'm using. However, when it comes to hypertrophy, or increase in muscle size, is there an optimal range of motion for each muscle group that favors enhancing muscle size? For example, will squatting past parallel produce a more favorable environment  for muscle growth compared to squatting to 90 degrees? As we break down this article, we will see what the research has to say about specific muscle groups working through specific ranges of motion and how that may produce more or less enhancement in muscle size. Very interesting data to interpret with my final take on what to focus on as far as working through specific ranges of motion with your training.Article used for this week's breakdown:Ottinger, CR., et al. Muscle hypertrophy response to range of motion in strength training: A novel approach to understanding the findings. Strength and Conditioning Journal, Vol 45, number 2, pages 162-176.

Craig has a wealth of knowledge in the health & fitness industry. Over the years of applying his craft & his gift, he has pared down the need for flashy objects & complex training programs. With mastery comes simplicity and the utmost respect for the basics. It's not just about what is accomplished on a single day of training, but what is accomplished every day of training, day-in and day-out.Craig shares his training style and passion for movement throughout this episode with the underlying theme of "keeping things simple." Make the time spent training reflect the use of that earned fitness in the real world, and do it in a fashion that challenges the brain just as much (if not more) than the body.Thanks again, Craig! It was truly a pleasure having you on the show!To see more of what Craig is up to, find him on Instagram @Craig__sparta (that's a double underscore) or at his website: Sparta-fitness.uk

Another round with my fitness consigliere, Chad Trudo. We had all the intentions of breaking down a newly published research article on the topic of countermovement jump performance. However, many tangental conversations occurred, that in my mind were much more usable and fundamental in the world of exercise and strength & conditioning. Chad and I dove into banter on the topic of neuromuscular fatigue with tools to assess and understand the data and how to apply the information to your advantage. Yes, the countermovement jump was a topic covered in the discussion, but the use of force plate and force plate data was specific to the research paper... not so usable to the everyday person. Ultimately, the underlying theme of our discussion revolved around the need for mastery of the basics and building a physical foundation that creates a bullet-proof body ready for anything. Tune into the full episode to get all of Chad's wisdom.You can find more information on Chad at the University of Aurora Athletic's website.

A big thank you to Dr. Hannah Brandt for being a guest on the show. Hannah and I share a similar career story, as we were both previously institutionalized professionals turned entrepreneurs. Hannah's background is in physical therapy where practicing in the current "one size fits all" model never settled well with her values and style of practice. Which lead to her own flourishing practice of online health coaching and personal training. Dr. Hannah has an impactful backstory with her own personal journey of feeling uncomfortable in her skin, to losing 60+ pounds, to coaching hundreds of women do the same with their lives. Stick around for the full episode as Hannah shares some high impact tools for the person wanting to make positive changes and to the coach who will be right along side the person that was once in her shoes.You can find Hannah on Instagram and TikTok @Havingandeatingcake or on Facebook and Linked-in at Dr. Hannah Brandt.

There have been countless research studies done on understanding training outcomes based on working at differing percentages of your 1-rep max. It's tried and true. But it may be leaving out a very important detail. It does not take into account your level of preparedness the day of training. We all have had days where (for example) 100 pounds feels light and effortless on the bench press. Then next week comes along and the same 100 pounds feels like 200 pounds. If you were to use a percentage of your 1-rep max you may be over-prescribing load based on your capacity for that specific day.However, using RPE (rating of perceived exertion) may take time and practice to understand and apply correctly, but allows you in real time to assess your level of preparedness and apply the correct amount of stress on your body to progress and train daily.In this episode I give a simple and tangible picture of the nervous system and how that relates to using these two methods of assigning intensity/workload into your training sessions. Enjoy!

Thank you to Hannah for cutting into your bedtime and being a guest on the podcast! For those of you who don't know, most of my episodes for this show are recorded "late" in the evening (~8pm) after the kids are down, so if rambling on a tangent occurs you now know why.On this episode we dive into conversations centering around fitness and family. Both of which can take a considerable amount of time from the day, but when done harmoniously, everyone can benefit. Hannah also gives some insight on getting back into exercise post pregnancy and how to manage and redefine expectations about your body and your fitness level. As much as the challenge may seem physical, the true work is done in between the ears.Be sure to catch the full episode and any other episodes of Fitness Lit Breakdown wherever you get your podcasts.To see more of Hannah's content be sure to check out her Instagram @runthismomlife

There is so much to unpack from this episode with Tyler. I'm very grateful for all the insight he shared regarding his approach to training extremely high caliber collegiate athletes.  And at the same time realized how simple the foundational structure the training principles are based upon. The real beauty is the art and nuance Tyler applies every day when working with his athletes.We dive into conversations regarding the nervous system and how to best approach stimulate the body to compete at the highest level. Tyler's approach may surprise many of you in that it looks almost completely opposite of what is taught in the classroom, but as he explains the process more in depth you begin to understand why it works so well. Doing a little bit every day can and will lead to great things. You can follow Tyler on his Instagram page @friedrich1Enjoy!

Wow, what a great paper to break down for the last episode of 2022. This investigation has some hard-core truth to the benefits of moving our bodies throughout the day and how that can actually influence the health outcomes of our workouts. Not following along? Let's look at it from this perspective, you average 2500 steps per day or 8500 steps per day, perform the same hour jog on the treadmill, does your metabolism on the days following show a difference? Do the steps you take per day have any effect on how your metabolism will respond after the workout? And what's the threshold for steps per day to shoot for to promote the metabolic environment you're aiming for? These are all great questions, so let's dive in and see if we can make some sense of these fascinating data.Article used for this week's breakdown:Burton, HM & Coyle, EF. Daily step count and postprandial fat metabolism. Medicine and Science in Sports and Exercise. Vol. 53, No. 2, p333-340, 2021

This is one of my favorite methods to improve no matter your current level. As we all know, we are bound by the law of diminishing returns... the more we improve and enhance our abilities it requires more and more effort to continue the climb. And as we approach the top end, the level of effort only returns small improvements. However, there are ways in which we can engage our nervous system to improve things like strength, power, and work capacity without increasing our muscle size. It's all about how we engage our nervous system. We can "cheat" our physiology and engage more of our nervous system by using contrast, such as hot vs cold, fight vs flight, or fast vs slow. The dichotomy of fast versus slow is an easy way to immediately enhance our focus leading to better recruitment of muscles and more efficient movement. Be sure to tune in for the directions on how to utilize this approach and how it will help you improve at any level.

Should you spend more time focusing on strength training or aerobic training related to maintaining your fitness and hormone levels? This is a common and important question to ask yourself, and the answer will likely be very individualized based on you, your level of fitness, your training history, etc. The study in reference (sited below) looked at breaking down training into 3 groups: Strength training 3 times per week and endurance training 1 time per week; Strength training 2 times per week and endurance training 2 times per week; or Strength training 1 time per week and endurance training 3 times per week: all in relation to which would maintain or improve multiple levels of fitness over a 6 month time period. There is a lot of detail to read between the lines on this one with some great take away messages that can be applied to your current training program. Let's dive in!Article broken down for this episode: Pihlainen K, et. al., "Effects of combined strength and endurance training on body composition, physical fitness, and serum hormones during a 6-month crisis management operation." Journal of strength and conditioning, 36(9)2361-2370

This has been an episode I've looked forward to for some time. I could sit and chat with Jim for hours on just about anything, but when it comes to fitness you might be surprised where the conversation goes. You might think we dove into discussions around certain exercises or specific volumes to apply for specific training outcomes, etc. But you'd be wrong. Those types of things are important and certainly have their value, but what most people need in their training is much more basic. A quote from Jim that makes this make sense, "I have to train people to get fit enough just so they can train." As we have become indoor animals and neglected our own biology, people need to look at their health and fitness from a different perspective if they ever want to achieve the goals they want from training. I hope the perspectives Jim introduces concerning our basic fundamental needs as humans so that our physiology and biology will operate at full capacity will prompt some basic changes to your everyday routine (that offer huge rewards). Jim is one of my mentors in the field of strength & conditioning, who has helped shape my views and perspectives around training and life in general. Thanks again, Jim for joining for this episode!If you'd like to see more about Jim, he can be found on Instagram @gymlaird

You may have pre-conditioned thoughts about how a body builder approaches their day and time in the gym setting. But I'm challenging you to open up your mind to a totally different perspective. There is so much to unpack in this episode with Brandt Gess. We dive into conversations about daily training/movement from a slightly different perspective. Let me explain... The workout on the sheet may seem black & white, but it's in the grey area where the results lie. It starts with a checklist that you can use in your mind as you get geared up for the workout & continue applying as you work through your movement session. Continual body & mind feedback & active engagement of your brain to connect the dots may be the missing piece you need to get to the next level of goals or overall enjoyment out of your efforts. Brandt left me with a quote that I'll share with you as the listener, "the gym is a great metaphor for life." Consistently putting in the intentional effort towards your goal will only drive forward all other avenues in your daily life. Be sure to check out Brandt on Instagram @body.by.brandt and follow along his efforts in and out of the gym in his body building pursuits.

Tom has a really cool background in the world of exercise, that of an athletic trainer and a strength coach. Currently, most of his time & efforts are geared towards training and programming athletes and average joes on the online space. From these experiences, Tom has some great advice and tips for improving your workout game at home. On this episode we dive into topics ranging from the essential workout equipment for the home-gym (must haves) to conversations about how much time do we really need to spend working out to see desired results. The moral of the story is more about being consistent rather than focusing on how much time you do (or do not) have each day to devote to movement. Tom is a great example of how to be fit and stay fit, working from home and being with the family... and enjoying all of it. If you'd like more info about Tom, you can follow him on Instagram @strengthremedy or apply to work with him online via www.leveltencoaching.co/

When you type in Williamwallacefit on Instagram you'll come across a man with an incredible physique and work ethic. You'll wonder how he got there or if you're capable of having similar results. And what you'll learn about William's every day routine will likely surprise you... it's kinda "boring." I don't mean that in a negative way by any stretch of the imagination, but it would look eerily similar on paper, week-in and week-out. He's built a rock solid foundation for his routine, all hinging on what he needs to be the best version of himself to offer to his family, children, co-workers and friends. Movement and fitness is his outlet that gets him into that mainframe. A lot of tangible take-away messages from this episode, so pop your headphones in and let's get to it!Thank you, William for sharing your time and insight. If you'd like to see more about William and his story, check him out on Instagram @williamwallacefit.

We've likely all been sore after a workout. Especially if we are new to exercise or back in a routine after a hiatus. We also tend to get sore post exercise when incorporating new movements or when performing more work than we typically perform. However, what about after all of those workouts where no soreness was noticeable. Does that mean the workout done the day(s) previously didn't add to the goal of improvement? Does soreness need to occur for our physiology to adapt to handle a greater workload? Or is there not a direct link between soreness and exercise induced muscle damage like we think it may present? These are some great questions and ones I dive deep into during this episode. Be sure to tune in and see for yourself!Article used for this week's breakdown...Schoenfeld, BJ & Contreras, MA. Is post exercise muscle soreness a valid indicator of muscle adaptations? Strength and Conditioning Journal.

I really enjoyed getting to know Josh and trading ideas and training philosophies during this episode. He and I both share a fear that helps drive our efforts for functional real-world strength... getting "old." Not that age necessarily creates the fear, but it's the fear of being trapped in your own body that many associate with getting older. However, he and I both know that approaching movement and fitness in a ruthlessly consistent yet sustainable way creates a life without boundaries. Be sure to tune in to catch all the tips Dr. Josh dishes out revolving around staying physically healthy while viewing your body and fitness from many different perspectives. The best place to find Dr. Josh and all of his amazing content is on Instagram @dr.josh.elzey

There are some days where the stars align and your body and brain are ready for structured movement. Then there are other days where you feel like exercise is the last thing you want to do... maybe because you're too tired, sore, lethargic, feeling lazy, etc. However, most of us know that some movement would likely make us feel better, but how much movement will get us to that place of feeling good. This episode will help you connect the dots with action based tools to help you know when to put the petal to the metal and when just enough is enough to get the job done.it's all about consistency and sustainable movement practices.If this episode hit the spot, please leave a comment on what you think will have the biggest impact in your day. As always, I appreciate the support!

Rating of perceived exertion, or RPE, is a method used to assess how hard something believes to be working. The original purpose was used more for aerobic training and testing to assess someone's capacity for work as it aligned with physiological measurements such as heart rate, VO2, blood lactate, etc. The scale used in this scenario ranges from 6 - 20 (6 being minimal effort and 20 being max effort. The same strategy can also be used in resistance training, often with a scale of 1 - 10 (10 being max effort), to prescribe workloads for a given program. The main reason I use this style of tracking effort is the continuous brain-to-body connection that is utilized to assess and perceive effort over a given workload. Checking in with your ability with your effort, rep after rep, allows for continual improvement of an exercise and a better awareness of your body and its capacity.

After I record an episode, I always have a million & one ideas rush through my brain on areas I should have elaborated more or aspects I left out that were important. So as part of that, I have been writing these down and will be using as a what I'm calling "Training thoughts from the day" episodes. I'll use these to try & make sense of the web of thoughts I go through when reading all the literature I report on for this podcast. I'll do my best to keep these short but highly effective in delivering you some applicable info to press forward in your own training. The first of which is showing the relation & importance of volume, velocity and variation and how you can use all three to keep progressing and having fun with movement.

A very special episode with Kristofor Healey, former Special Agent with the Department of Homeland Security and current author, podcast host and entrepreneur. Kristofor is someone I look up to as a man of pure integrity, purpose and tenacity, truly embodying the essence of those descriptors. We discuss how those terms have driven him professionally as a Special Agent & entrepreneur, and personally as an athlete, trainer, father & husband. His daily dedication and application of fitness and the mental structures he has built over many decades provide some key insights for anyone looking to get to the next level of personal development. Tune in and see how integrity, purpose and tenacity can become a vital part of your every day.Kristofor hosts a podcast "The Indispensable Man Podcast" and recently penned his first book "Indispensable: A tactical plan for the modern man"Accessing those and more can be found at Kristofor's website: Home - Indispensable Man

What if you kept the resistance, volume, and overall rest time the same, but altered how the rest time is taken, would you expect a different result after 10 weeks of training? I love this topic because it shows a flaw when only using volume (reps x sets x resistance) to track training over time. Volume can be the same on paper, but what will not be presented are critical variables such as time under tension, velocity, and intention to move a resistance quickly. This is the basis of this episode, where fatigue comes into play and slows down repetition speed (thereby increasing time under tension) or providing rest intervals after each rep to maintain high repetition velocity (but reducing time under tension). Do you think each tactic will improve overall strength the same? Will one have enhanced hypertrophy over the other? Better tune in and find out!Article of reference:Davies, T.B., et. al. Effect of set-structure on upper-body muscular hypertrophy and performance in recreationally trained males and female. Journal of Strength & Conditioning Research 36(8)/2176-2185

Bringing back the man, they myth, the legend, Chad Trudo - The Direction of Strength & Conditioning at Aurora University. In this episode, Chad and I break down a recent article on post-activation potentiation. The theory behind this tactic is the use of a traditional exercise followed by a high velocity movement with hopes that the traditional exercise primed the nervous system to perform better during the high velocity movement. Kind of a mouthful there, but the idea has some real prowess in the world of strength and conditioning with tons of data supporting its use. But, before you apply this strategy there are a few things you may need to consider, such as: 1. How heavy of a load should I use during the strength exercise, and for how many reps? 2. What kind of high velocity movement pairs well? 3. How long of a rest interval should I use between the two movements? 4. How can I make sure fatigue doesn't affect my performance? These are just a few questions we attempt to answer using the latest data. Dive in and get all the juicy details.Guest: Chad TrudoIG: @coachtrudoArticle:Tsoukos, A., et. al. Potentiation of bench press throw performance using a heavy load and velocity-based repetition control. Journal of Strength and Conditioning Research 35(2S)/S72-S79.

Ok, so you're walking into the gym, and it feels like chest day. Should you choose the Barbell or the Dumbbell for bench press? Which one is going to offer the best workout for the pec major, anterior deltoid and triceps? Or are they both the same when it comes to the overall goal of your efforts... to get stronger and grow the size of your muscles. This episode walks through 3 separate research articles to provide an answer to all of your questions. And I bet you'll be surprised by the answer. Tune in and enjoy!

A totally uncut, unscripted discussion with an expert critical thinker of the fitness world, Dr. Peyton Vickers.  There are so many instances where we've been told that squatting is "bad" for your knees, or there is a "perfect posture" or a "perfect technique" for every exercise. But have you ever questioned those bold statements? There are so many myths in the fitness world that it has become difficult to distinguish the truth from the oversimplified lies. Or we fail to realize that there is a lot of grey area when it comes to exercise and each individual person. As Peyton will tell you, ask a question about anything fitness specific to "you" and his answer will begin with, "it depends..." My intention for this episode is not to make fun or condescend anyone or anything, but for you to take a deeper look from new perspectives at your body and your fitness routines. I think you'll quicky realize that the grey area is an exciting place to be.If you'd like to follow or reach out to Peyton, find him on Instagram at:@dr.pvick.apsOR@advancedprogrammingsystems

If you've ever exercised when it's hot outside, you've likely noticed that whatever was easy in cooler temperatures is now quite challenging when it's hot. Why is that? Our body can do some amazing things to adapt to hotter temperatures, but also needs some time to acclimate. Research has shown that 1 - 2 weeks of exercising in the heat allows for your physiology to make some key changes. In this episode we dive into the details of how our bodies cool themselves during exercise, what physiological changes take place due to heat exposure, and how long to expect these changes to take before you can reap the benefits.

Should you be doing the same movements over and over, month by month? Or, should you be sprinkling in some variety along the way? Even better yet, should every workout look different than the last? These are all great questions and many of which have been asked countless times. But are the words variety and progressive overload mutually exclusive? Or is there a deep relationship there that holds some truth? It sounds like you better tune in and find out! I think you'll walk away with a better understanding of how to use variety and consistency harmoniously  in your training program.

You've likely heard (or even experimented) with supplementing with creatine to enhance your exercising capacity. It is well documented that creatine supplementation of anywhere between 5 grams per day to 20 grams per day alongside a resistance training program has been shown to improve muscle size, muscle strength, or a combination of the two. But does the brain use creatine for normal functioning? If you asked me this question 6 months ago, I would respond "I have no idea." After some research and diving into this paper that answer has quickly changed. In this episode we'll dive into a recommended dosage of creatine supplementation, what the purported positive effects are, and how you may consider experimenting with creatine to enhance your cognitive capacity.

If you heard you could improve your maximal strength & explosive strength by a 12-minute workout done 2 times per week for 6 weeks, would you do it? No, this isn't a fake proposal or a punchline to get you to buy a product. It's what can happen if you focus on the kettlebell swing. This episode reviews an article (and one of the few at that) that compares kettlebell swing training to the jump squat exercise to see which enhances your capacity to improve strength and power. I think you may be surprised with the findings! Be sure to tune in to find out how you may consider implementing the swing into your training program. 

If you've ever incorporated running into your exercise routine, you know how challenging it can be to stay injury free. Running is a unique mode of exercise due to its repetitive nature & demand on the bones, tendons & muscles. With each step your body experiences 3-4 times your body weight! Crazy right!? For this episode, Dr. Jamie Mraz details a quick and easy "test" that you can perform to see if your body is ready for the demand of running. She also dives into how to implement running into your routine, how to pre-hab & re-hab before and after runs, and other things to include into your routine that will help keep you bulletproof and running injury free.If you're interested in working with Dr. Jamie remotely, be sure to check out her website: www.reconnectperformance.comYou can also follow her on Instagram @doc_mraz

Have you ever focused on how you breathe during exercise? For some people, it's the last thing that comes to mind, especially when lifting weights. But is there a best practice for breathing while resistance training? There are many strategies out there, some that even involve not breathing (Valsalva maneuver). The goal of breathing (or not breathing) is to increase intra-thoracic pressure (pressure around the spine) to best maintain posture & technique during the movement. With that, pressure around your heart & throughout the cardiovascular system will be affected. You may have even noticed feeling light-headed or left with a headache post workout. I bet your breathing may be the culprit. So, tune in for some of my best breathing strategies for resistance training, as well as a way to improve your breathing in general.

What does the person who holds 4 world records in the kettlebell swing do each night? He has a hard time sleeping because he's too excited to get the kettlebell back in his hands for more. In this episode I chat with Sergeant Major Steven Burkett of the United States Marine Corps (aka sergeantmajorkettlebell on Instagram) and dive into what keeps him coming back for more. There is so much to unpack in this episode, from learning to thrive on self-competition, finding what you love about movement & exercise, must hear kettlebell swing cues, and discussion about training and exercise you don't want to miss!Thank you again, Steven for sharing your time for this episode. I really enjoyed getting to chat with you!If you'd like to follow Steven, his IG handle is sergeantmajorkettlebell