Great workout! You’re a beast 🫡

The heat definitely bumps that HR up higher than usual with the same effort.

Nice work! 🫡

It’s the weekend, it’s a great time to get outdoors and move! Get out for a walk, ruck, run, bike ride, whatever tickles your fancy.

You have to spend energy to get energy.

“Take some time off” is NOT a solution, it’s an avoidance of the problem.

Massage, foam rolling, needling, and every other passive treatment are NOT solutions. They’re bandaids to get out of pain short term (which is useful), but something needs to be done beyond this to address the issue.

Find a professional that can provide solutions, not avoidance of the underlying problems.

#fitness #exercise #health

Your nervous system plays a HUGE roll in your “mobility.”

When you foam roll, you’re not changing tissue much at all.

But you are communicating with your nervous system and telling it to reduce “muscle tone” in the region, thus leading to greater access to range of motion.

#fitness #exercise #mobility #injuryprevention #mobility

The thing about “functional movements” is they’re entirely dependent on your individual needs.

A snatch is one of the least functional exercises for someone wanting to build muscle.

A barbell bench press wouldn’t be very functional for a middle aged former football athlete with a history of shoulder injuries wanting to stay fit.

Individual context matters, like a LOT.

#exercise #training #fitness

The recent surge of interest in zone 2 is fantastic, it seems to increase mitochondrial density thus improving running/biking economy (efficiency), and also allows for an insane amount of volume to be done without tipping over into an overtrained state.

However, VO2max specific interval work is still superior in increasing your VO2max thus increasing your aerobic “engine” or output.

VO2max is STILL the strongest predictor of your risk of dying of any chronic disease, it’s by far the most important variable when it comes to health/longevity. It does more for your health than quitting smoking, drinking, eating processed foods, etc. it’s THAT powerful. Although I’m in no way suggesting this, you really can get away with a lot of unhealthy habits if you’re ultra fit.

And if you’re an athlete, it should be pretty obvious why you’d want to have an elite VO2max, so you can go for days while your competitors fatigue/bonk.

1:1 work to rest intervals seem to do a good job of improving VO2max, assuming your pushing real close to max heart rate a few times throughout those intervals.

#powellperformance #exercise #fitness #vo2max #running #cycling #endurance

That’s what it’s all about! Impressive stuff 🫡

Too many people overthink their training when training like a “hybrid athlete” so let me simplify things.

If your priority is building muscle/strength, do that first.

If your priority is endurance/VO2max work, then do that first.

Finally, if you’re able to do a morning/evening session with a meal or two in between, it really doesn’t matter! You do you.

#exercise #hybridathlete #fitness #

Dealing with some Achilles pain lately as #running season gets rolling. That does NOT mean I’m doing absolutely nothing and letting it “rest.” It DOES mean, I’m managing load on the tendon, modifying my training plan, and accumulating volume on the tendon through low intensity work.

Far too often I see active folks get some form of tendon pain, then get instructed to take a few weeks off and magically the pain is gone! So they get right back to what they were doing and the pain inevitably comes back and this cycle is repeated until a more dramatic injury happens.

Don’t be like that, pain does not mean you’re broken, in most cases you can, and should, work through some level of pain to stimulate “regeneration” in the irritated tissue, “motion is lotion “🧴.

Long duration isometrics (as pictured above), and low level plyometrics are great ways to manage, and get out of, tendon pain. These are also components that should be present in a well rounded training program all year long to help prevent injuries/flair ups in the first place.

Reach out if you’re sick of dealing with nagging injuries that keep you from doing the activities/sports you enjoy doing! And want to prevent them from happening all together. 🤙

#Exercise selection, load, volume, range of motion, EVERYTHING that goes into a #workout or training plan is to elicit a specific stimulus.

Stimulus is what matters, everything else is a tool to elicit the desired stimulus in a specific workout or over a training block.

Keep the main thing the main thing - use first order principles.

There is absolutely nothing inherently wrong with eating natural sources of #carbs. There is, however, a huge problem with over eating them, and it’s easy to do so.

It’s important to recognize the difference. it’s easy to fall into a victim mindset of “everything is poison” but you still have choices, make good ones.

#nutrition #health #fitness #exercise

There’s a reason there are thousands of books on #fitness, #performance and #health, MOST OF IT WORKS!

The trick is finding the protocol, coach, methodology that resonates with you, and that you’ll stick with over the long haul, through highs and lows.

If you’re skipping breakfast, that’s all good and fine, but AT LEAST make sure you put down a protein shake.

After waking from 7+ hrs of fasting your body NEEDS #protein to avoid a catabolic (muscle loss) state.

This holds true regardless of your goals. If you’re losing weight, maintaining, and improving #muscle mass is very important. If you’re trying to gain weight/put on muscle, you need to avoid a catabolic state like it’s the plague!

#exercise #nutrition #fitness #health

VO2max (your ability to take in, and use oxygen, aka: cardio) is the #1 predictor of your risk of all cause mortality.

A higher #VO2max has a greater impact on #health than smoking does in the inverse direction.

A combo of Long, steady sessions (zone 2), and relatively short, but intense intervals is the simplest way to improve VO2max, thus making you harder to kill and improving #longevity.

There’s not a single other intervention available today that has a greater impact than VO2max, get your #fitness up folks!

Fitness: … me, new to Nostr/Primal but insanely excited to post some quality content here as an exercise physiologist/coach/educator

Good morning #Nostr! Go to the gym today 💪

Good morning Nostr! Go to the #gym today 🤙

70+% of recreational runners are dealing with a preventable #injury. As we approach spring and #running becomes more and more apart of your training regiment there are things we can do to prep our bodies to better handle the stress from running.

A great way to prep the connective tissue of your body is to do some lower level plyometrics as demonstrated in the video. Prep your body to avoid injuries and have a killer season! 🤙

#run #exercise #workout

https://m.primal.net/HlOS.mov

When it comes to #fitness or #exercise, do what you enjoy doing and do it as often as you can!

If you enjoy running, run!

If you enjoy getting a pump in the gym, lift weights!

If you enjoy hammering a workout and leaving the gym feeling wrecked, do CrossFit!

Explore different avenues of fitness and stick with whatever you enjoy.