Think Fit. Be Fit.

https://www.drjuliawray.com/

Dr. Julia Wray

https://www.drjuliawray.com/nutrition-testing--counseling.html

Resources

Lourdes Hydrofix Premium Edition: Visit HolyHydrogen.com to dive deeper into the research and order the best hydrogen generator on the planet!

Use code THINKFIT100 for $100 off your order.

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us. Screenshot and send it to hello@thinkfitbefitpodcast.com.

Creating Community Healing Spaces: The Awarehouse Experience

Jennifer Schwartz — Mon, 15 Jul 2024 10:00:00 -0400

This week on the Think Fit Be Fit podcast, Jennifer Schwartz speaks with April Myerson, Founder of Awarehouse, and Tanya Saunders, a wellness coach and nurse anesthetist. April discusses her vision for creating a community-focused environment that utilizes timeless healing modalities like cold plunges, saunas, and breathwork. Tanya shares her journey with breathwork, explaining its profound impact on mental health and holistic wellness. Listen this week as Jenn, April, and Tanya discuss how holistic wellness tools and community are crucial to regulating the nervous system and enhancing overall well-being.

Subscribe to the podcast to make sure you never miss an episode!

Topics discussed:

Awarehouse: Awarehouse offers a blend of traditional and modern wellness tools, including cold plunges, saunas, and breathwork, all aimed at fostering mental, physical, and spiritual health.
Breathwork Benefits: Breathwork can help control the autonomic nervous system, offering profound mental health benefits and enabling better stress responses.
Creating an Inclusive Environment: April aims to create a space where wellness practices are accessible, fun, and integrated into everyday life. The goal is to make these wellness modalities enjoyable and approachable for everyone.
Integration is Key: Tanya and April stress the importance of integrating these wellness practices into daily routines for long-term benefits. It’s not just about a single session but making these practices a regular part of life.

Connect

Awarehouse: Become a founding member!

Instagram for Awarehouse and Tanya Saunders

Jennifer Schwartz:

Studio website

Personal Website

Resources

Lourdes Hydrofix Premium Edition: Visit HolyHydrogen.com to dive deeper into the research and order the best hydrogen generator on the planet!

Use code THINKFIT100 for $100 off your order.

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us. Screenshot and send it to hello@thinkfitbefitpodcast.com.

Living in Alignment: How Homeopathy Helps Remove Barriers to Healing and Health

Jennifer Schwartz — Mon, 29 Apr 2024 10:00:00 -0400

This week on the Think Fit Be Fit podcast, Jennifer Schwartz and Angela DalMolin explore the world of homeopathy with guest Aaron Steiner of Rising Sun Homeopathy. Aaron shares his passion for the principles of homeopathy, emphasizing its approach to whole-person wellness versus traditional symptom-focused medicine. Jennifer, Angela, and Aaron discuss how homeopathy not only complements other health modalities but often enhances the efficacy of treatments like chiropractic care and physical therapy. By matching remedies to the unique experiences of individuals rather than to their diagnoses, Aaron highlights the ability of homeopathy to treat a vast range of conditions, from acute ailments to chronic issues like arthritis and joint pain.

Subscribe to the podcast to make sure you never miss an episode!

Topics discussed:

Homeopathy considers the whole person – mental, emotional, and physical aspects – rather than focusing on specific symptoms or diseases.
The body has an inherent technology and capability for self-healing, which homeopathy aims to stimulate and support.
How to select a homeopathic remedy: considering a person's unique experience of their symptoms.
Treating acute illnesses with homeopathy
How to introduce homeopathic treatments into your lifestyle for efficient healing and well-being.

Connect

Jennifer Schwartz:

Angela DalMolin:

https://risingsun-wellness.com

Aaron Stiner:

Instagram @ aaronstiner_homeopath

Resources

Lourdes Hydrofix Premium Edition: Visit HolyHydrogen.com to dive deeper into the research and order the best hydrogen generator on the planet!

Use code THINKFIT100 for $100 off your order.

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us. Screenshot and send it to hello@thinkfitbefitpodcast.com.

Get Buzzed Up: How Electricity, Movement, and Sound Support Injury Recovery

Jennifer Schwartz — Mon, 22 Apr 2024 10:00:00 -0400

This week on the Think Fit Be Fit podcast, Jennifer Schwartz and Angela DalMolin take a deep dive into the intimate narrative of injury recovery, utilizing groundbreaking techniques, and fostering a healing environment through the power of bioelectricity. They share personal anecdotes and the philosophy behind Think Fit Be Fit's holistic approach to fitness. Jenn and Angela also discuss the concept of the body being electric and explore various daily practices that foster joint health, muscle optimization, and, ultimately, vitality. Listen this week as Jenn and Angela how harmonizing physical practices with emotional well-being can boost overall vitality.

Subscribe to the podcast to make sure you never miss an episode!

Topics discussed:

Cartilage, bone, and ligament healing are possible through proper care and maintaining a high level of body voltage.
Daily practices such as grounding, movement, and singing positively influence the body's electricity and overall health.
Metaplasticity and the openness to change dramatically enhance the body's healing process.
Maintaining a healthy emotional state can increase vitality and the ability to overcome attachment to suffering.
Incorporation of bioelectric-focused therapies and equipment plays a pivotal role in accelerating recovery and nurturing vitality.

Connect

Jennifer Schwartz:

Angela DalMolin:

Check out the tech:

NeuX NX Pro

Senergy Wellness

Holy Hydrogen

Resources

Lourdes Hydrofix Premium Edition: Visit HolyHydrogen.com to dive deeper into the research and order the best hydrogen generator on the planet!

Use code THINKFIT100 for $100 off your order.

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us. Screenshot and send it to hello@thinkfitbefitpodcast.com.

Parasite Cleanses and The Energetics of Healing with Courtney Otten

Jennifer Schwartz — Mon, 15 Apr 2024 10:00:00 -0400

This week on the Think Fit Be Fit podcast, Jennifer Schwartz and Angela DalMolin speak with Courtney Otten, an Integrative Health Practitioner and the creator of the Total Gut Reset, a 12-week course designed to guide individuals through the process of parasite cleansing with support and education. Courtney discusses the importance of parasite cleansing and the impact it can have on overall health and fitness. She talks about the connection between physical and energetic health, and how parasite cleanses can support deeper cellular health. Jenn, Angela, and Courtney take a look at the body's drainage pathways, particularly the lymphatic system, and the necessity of proper waste elimination for overall vitality.

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Topics discussed:

Regular parasite cleansing is ESSENTIAL for health maintenance, to cleanse one to three times a year.
A well-functioning drainage system, including regular bowel movements and an active lymphatic system, is key to effective detoxification.
Parasites can encase themselves in biofilms, contributing to health issues that require targeted approaches to address.
The energetic connection between gut health and emotional well-being
CellCore protocols: an alternative to traditional parasite cleanses, supporting deeper cellular health without severe reactions.

Connect

Jennifer Schwartz:

Angela DalMolin:

https://www.instagram.com/wildhealthmd/

Courtney Otten:

Rooted In Health

Resources

Lourdes Hydrofix Premium Edition: Visit HolyHydrogen.com to dive deeper into the research and order the best hydrogen generator on the planet!

Use code THINKFIT100 for $100 off your order.

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us. Screenshot and send it to hello@thinkfitbefitpodcast.com.

Wild Health Diagnostics: Bridging the Gap Between Medicine, DNA and Personalized Health

Jennifer Schwartz — Mon, 18 Mar 2024 10:00:00 -0400

This week on the Think Fit Be Fit podcast, Jennifer Schwartz and Angela DalMolin invite Dr. Matt Dawson of Wild Health Diagnostics to discuss the intersection of health, fitness, and cutting-edge technology. Jenn, Angela, and Dr. Dawson discuss the future of medicine, the power of personalized health optimization, and the importance of motivation in achieving optimal results. Dr. Dawson shares his insights on the role of technology and the need for a holistic approach to healthcare. He also touches on the benefits of coaching and accountability in achieving long-term health goals

Topics discussed:

Wild Health leverages an individual's DNA, lifestyle data, and AI analytics to personalize health optimization.
Reconnecting people with ancient wellness wisdom while utilizing the latest in health technology.
Motivation: a critical factor in achieving significant health outcomes through personalized health plans.
Wild Health's upcoming AI app aims to further democratize health optimization by providing personalized advice based on comprehensive personal data.

Wild Health is offering our listeners a discount code for 20% off a subscription to their Precision Health services: https://www.wildhealth.com.

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

You can find us on a variety of podcast apps:

Connect with Jennifer Schwartz:

Connect with Angela DalMolin:

Support the Show:

Hydrogen is used by health professionals as a powerful antioxidant and the #1 tool to fight inflammation. Studies show therapeutic potential in cancer, diabetes, digestive and heart issues, and essentially every organ and system in the body. Because hydrogen is the smallest molecule in existence, it can pass through the cell membrane and even the blood brain barrier to clear out inflammation and free radical damage where other antioxidants just can’t get to.

Visit HolyHydrogen.com to dive deeper into the research and order the best hydrogen generator on the planet - the Lourdes Hydrofix Premium Edition.

Use code THINKFIT100 for $100 off your order.

Your best training is only a breath away! Our affiliate NeuroPeak Pro just released their one-of-a-kind training device for breath training, stress reduction, and peak performance. Learn more and purchase the NTEL Belt here!

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us. Screenshot and send it to hello@thinkfitbefitpodcast.com.

The 3 Pillars at Impact Your Fitness Studio and How They Transform Health

Jennifer Schwartz — Mon, 11 Mar 2024 11:42:00 -0400

This week's episode Jennifer and Angela explore the three pillars that are at the core of the Impact Your Fitness Studio philosophy: cellular health, rehab fitness, and exercise.

They discuss the various technologies and techniques they offer, such as red light therapy, normatec compression, molecular hydrogen, and Dr. Tennant's Senergy protocols. They also introduce their new electrical stimulation (INS) rehab program and medical-grade fitness equipment. With a focus on empowerment and personalized approaches, this episode offers a glimpse into the innovative and effective methods used at the Impact Your Fitness studio.

Topics discussed:

Think Fit Be Fit: optimizing joint health and increasing vitality through innovative technology and expertise.
Fundamental pillars: cellular health, neuromuscular rehab, and medical-grade fitness equipment, demonstrating a comprehensive approach to wellness.
Red light therapy, Normatec compression, and molecular hydrogen therapy are key tools in promoting cellular health and recovery for individuals.
The New X Rehab Program revolutionizes how individuals approach injury recovery and rehab, providing rapid and tangible results.
Kaiser fitness air pneumatic resistance equipment promises to deliver precise and controlled strength training programs.

If you're feeling frustrated with your progress in rehab and fitness, despite trying personal training, physical therapy, and various exercise programs, then you are not alone! Many individuals find themselves stuck in a cycle of confusion, disappointment, and limited results, unsure of how to achieve the precise rehab and fitness outcomes they desire.

If you'd like to be a client in Alexandria Virginia [click here]

The resources mentioned in this episode are:

Visit the Think Fit. Be Fit. podcast network website at thinkfitbeefitpodcast.com
Follow Think Fit. Be Fit. podcast network on [Instagram]
Explore the services and offerings at Impact Your Fitness studio by visiting their [Instagram page] .
Episodes about Cellular Health: Restoring Voltage and Polarity Molecular Hydrogen Circadian Biology
Episodes about Rehab program: Interview with founder Greg Roskoph Interactive Neuromuscular Stimulation

Connect with Jennifer Schwartz:

Connect with Angela DalMolin:

Support the Show:

Visit HolyHydrogen.com to dive deeper into the research and order the best hydrogen generator on the planet - the Lourdes Hydrofix Premium Edition.

Use code THINKFIT100 for $100 off your order.

Microcurrent & Scalar Energy: Next-Level Tools for Holistic Healing with Senergy’s Karla Bass

Jennifer Schwartz — Mon, 12 Feb 2024 02:30:00 -0400

This week on the Think Fit Be Fit podcast, Jennifer Schwartz and Angela DalMolin talk to Karla Bass, a seasoned medical intuitive with 21 years under her belt, currently holding the position of one of Senergy's vice president. Jen, Angela, and Karla delve into the intriguing intersection of technology, the body's natural healing abilities, and the potential impacts of energy healing on cellular function and overall well-being. They explore the transformative effects of the biomodulator and biotransducer and how these devices harness microcurrent and scalar energy to promote healing. Karla discusses the body's energetic landscape, starting with the importance of autonomic nervous system resetting and the power of grounding.

Topics discussed:

Understanding the body as an energetic system and recognizing the significant role that emotions and stress levels can have on one's fitness and healing journey.
The usage of the biomodulator and biotransducer in Synergy's method facilitates deep therapeutic intervention by harnessing microcurrent and scalar energies to impact the body positively.
Resetting the autonomic nervous system is crucial for transitioning from a fight or flight response to a restorative state that is conducive for healing.
The critical role of voltage in the body's health and how Synergy's equipment is engineered to support and improve cellular health.
Exploring five key areas where bodily voltage can be compromised, including dental issues, emotional states, endocrine health, toxins in the environment, and energetic disruptions such as scars and tattoos.

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

You can find us on a variety of podcast apps:

Connect with Jennifer Schwartz:

Connect with Angela DalMolin:

BioTerminal and Pendulum video

Karla Bass:

Senergy

Support the Show:

Visit HolyHydrogen.com to dive deeper into the research and order the best hydrogen generator on the planet - the Lourdes Hydrofix Premium Edition.

Use code THINKFIT100 for $100 off your order.

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us. Screenshot and send it to hello@thinkfitbefitpodcast.com.

Naturopathic and Fitness Leader Dr Anthony Balduzzi on Integrating Cellular Health and Fitness for Life

Jennifer Schwartz — Mon, 05 Feb 2024 10:00:00 -0400

This week on the Think Fit Be Fit podcast, Jennifer Schwartz and Angela DalMolin talk to Dr. Anthony Balduzzi, a naturopathic physician, about the connection between the body's electrical nature and overall health. He shares his journey of healing and how it led him to become a naturopathic physician and fitness leader. Dr. Balduzzi discusses the need to integrate health into all aspects of life and find motivation in our core values. He also explores the relationship between emotional trauma and autoimmune conditions, highlighting the need for holistic healing approaches. Dr. Balduzzi also discusses the role of technology in health and recommends incorporating grounding and mineral supplementation into daily routines.

Topics discussed:

Integrating health into all aspects of life is essential for overall well-being.
Emotional trauma can contribute to autoimmune conditions and should be addressed in the healing process.
Understanding one's core values can provide motivation for making positive changes in health.
Communicating the connection between emotional states and cellular function can help rational-minded individuals understand the importance of holistic healing.
Grounding and mineral supplementation can support the body's electrical nature and promote optimal health.

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

You can find us on a variety of podcast apps:

Connect with Jennifer Schwartz:

Connect with Angela DalMolin:

Anthony Balduzzi

Fit Mother Project

Fit Father Project

Support the Show:

Visit HolyHydrogen.com to dive deeper into the research and order the best hydrogen generator on the planet - the Lourdes Hydrofix Premium Edition.

Use code THINKFIT100 for $100 off your order.

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us. Screenshot and send it to hello@thinkfitbefitpodcast.com.

Sleep Fitness & SOMO Sleep

Jennifer Schwartz — Mon, 06 Nov 2023 10:00:00 -0400

Sleep Fitness and SOMO Sleep

This week on the Think Fit Be Fit podcast, Jennifer Schwartz and Angela DalMolin talk to Paul Juris, Co-founder of SOMO Sleep. They discuss the importance of sleep in overall health and fitness, as well as the role of technology in improving sleep quality. Paul shares insights from his research on sleep deprivation and its impact on obesity and athletic performance. He also explains the concept of "sleep fitness" and how it relates to overall wellness. The conversation highlights the need for technology to provide actionable data and avoid overwhelming users with unnecessary information. Paul emphasizes the importance of focusing on better, not more, when it comes to health and fitness.

Topics discussed:

Sleep deprivation is linked to increased caffeine and sugar consumption, which can contribute to obesity.
Deep sleep is crucial for cognitive function, physical recovery, and overall health.
Technology should provide actionable data that helps users make meaningful changes in their sleep habits and overall wellness.
The focus should be on better, not more, when it comes to health and fitness.

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

You can find us on a variety of podcast apps:

Connect with Jennifer Schwartz:

Connect with Angela DalMolin:

https://www.somosleepfitness.com/

Check out SOMO Sleep

https://www.instagram.com/somosleepfitness/

Support the Show:

Visit HolyHydrogen.com to dive deeper into the research and order the best hydrogen generator on the planet - the Lourdes Hydrofix Premium Edition.

Use code THINKFIT100 for $100 off your order.

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us. Screenshot and send it to hello@thinkfitbefitpodcast.com.

Circadian Rhythm and Quantum Biology with Robert Jacobs

Jennifer Schwartz — Mon, 30 Oct 2023 10:58:00 -0400

This week on the Think Fit Be Fit podcast Jenn Schwartz and Angela Damolin speak with Robert Jacobs, a world-renowned strength coach and the founder of Outlaw Strength. Rob discusses the importance of circadian rhythm and its impact on overall health and fitness. He explains how non-native electromagnetic radiation can disrupt circadian rhythms and mitochondrial function. Rob also debunks the myth of training according to the menstrual cycle and emphasizes the importance of listening to your body and adjusting your training accordingly. Additionally, he provides insights into the potential risks and benefits of taking supplements like NSAIDs and vitamin D.

Topics discussed:

Importance of circadian biology and its impact on performance
How swelling of mitochondria leads to fluid displacement and changes in signaling
Non-native EMF
Hormone cycles and training
Difference between feeling better and being better
Making appropriate associations between symptoms and causes
The role of the 25D molecule in the body

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

You can find us on a variety of podcast apps:

Connect with Jennifer Schwartz:

Connect with Angela:

Work With Me (emilyjoywellness.com)

Connect with Rob Jacobs:

website: www.outlawstrength.com

membership site: outlawstrength.thinkific.com

IG: @robertcjacobs

Support the Show:

Visit HolyHydrogen.com to dive deeper into the research and order the best hydrogen generator on the planet - the Lourdes Hydrofix Premium Edition.

Use code THINKFIT100 for $100 off your order.

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us. Screenshot and send it to hello@thinkfitbefitpodcast.com.

Unlocking Hormonal Imbalance with Emily Bruckner

Jennifer Schwartz — Mon, 23 Oct 2023 10:00:00 -0400

This week on the Think Fit Be Fit podcast Jenn Schwartz and Angela DalMolin talk with Emily Bruckner, a certified health coach and host of the Hot Healed Girl Podcast. Emily explains how hormones can be affected by various factors, including stress, nutrition, and emotional well-being. She emphasizes the need for a holistic approach to hormone balance and introduces the concept of mind-body-spirit release (MBSR), a technique that combines muscle testing and energy clearing to release trapped emotions and promote healing. Jenn, Angela, and Emily discuss the menstrual cycle and the importance of cycle syncing, where women align their lifestyle choices with their hormonal phases to optimize their health and well-being.

Topics discussed:

The complexity of the body and the importance of hormones
What is MBSR?
Liver support for hormone processing and elimination
The reductionist mindset and its impact on hormone balance
What is the luteal phase?
Castor oil packs and Tudka as affordable liver support options
Where to find Emily Joy Wellness

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Connect with Jennifer Schwartz:

Connect and work with Emily

Schedule MBSR

MBSR Package

10% off link to the Tempdrop armband https://tempdrop.refr.cc/emilyjoywellness

Emily | Balanced Hormones (@emilyjoywellness) • Instagram photos and videos

Connect with Angela:

Support the Show:

Visit HolyHydrogen.com to dive deeper into the research and order the best hydrogen generator on the planet - the Lourdes Hydrofix Premium Edition.

Use code THINKFIT100 for $100 off your order!

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us. Screenshot and send it to hello@thinkfitbefitpodcast.com.

Beyond the Scan: Developing Trust in Your Body and Reducing Reliance on MRIs

Jennifer Schwartz — Mon, 16 Oct 2023 09:43:00 -0400

Discover the shocking truth behind the unreliable and overused world of MRI technology as Jennifer Schwartz and Angela DalMolin challenge conventional wisdom, delve into the pitfalls of scans, and empower listeners to trust their bodies and make informed decisions about their health. They also share trivia and interesting facts about MRIs, including how they work and their magnetic strength. The hosts emphasize the need for informed consent and caution against overuse and misinterpretation of MRI results. They provide insights from studies that question the accuracy and effectiveness of MRIs in diagnosing and treating certain conditions, such as hip pain and degenerative disc disease.

Topics discussed:

The importance of trust in the body and healing methods
How MRI’s work
Consider the importance of establishing trust and confidence in your own body.
Connections between pain perception and the brain
Pitfalls and limitations of MRI interpretations
Why Lumbar Fusion Surgery for chronic low back pain is not the best for functional outcomes

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You can find us on a variety of podcast apps:

Connect with Jennifer Schwartz:

Connect with Angela DalMolin:

Esoteric Acupuncture with Dr. Enensaauas Rastrygina

Support the Show:

Visit HolyHydrogen.com to dive deeper into the research and order the best hydrogen generator on the planet - the Lourdes Hydrofix Premium Edition.

Use code THINKFIT100 for $100 off your order.

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us. Screenshot and send it to hello@thinkfitbefitpodcast.com.

References can be found at: show website

Tech for Total Wellness: Maximizing Your Health Potential with Cutting-Edge Technologies featuring Greg the Hydrogen Man

Jennifer Schwartz — Mon, 09 Oct 2023 10:00:00 -0400

This week on the Think Fit Be Fit podcast Jenn Schwartz and Angela DalMolin speak with Greg the Hydrogen Man. Greg discusses the benefits of molecular hydrogen in improving health and wellness. He emphasizes the importance of choosing high-quality hydrogen products and shares stories of individuals who have experienced positive results from using molecular hydrogen. Greg also explains that molecular hydrogen acts as a selective antioxidant, neutralizing oxidative stress and improving blood circulation. He also highlights the potential of hydrogen in agriculture and its ability to enhance nutrient absorption.

Topics discussed:

The Importance of choosing technology for health carefully
Purity in hydrogen technology
Spiritual connotation and properties of molecular hydrogen
Hydrogen's positive impact on the liver and metabolism
How hydrogen therapy can be a cost-effective long-term investment in health
Japanese researchers have discovered a non-invasive way to diagnose cancer
Molecular hydrogen reducing hunger and improving eating habits

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

You can find us on a variety of podcast apps:

Connect with Jennifer Schwartz:

Check out Greg the Hydrogen Man on YouTub

Search HolyHydrogen.com research library to see if hydrogen has a track record for helping a health concern you’re dealing with. Make sure to use the code THINKFIT100 for $100 off your order.

Support the Show:

Visit HolyHydrogen.com to dive deeper into the research and order the best hydrogen generator on the planet - the Lourdes Hydrofix Premium Edition.

Use code THINKFIT100 for $100 off your order!

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us. Screenshot and send it to hello@thinkfitbefitpodcast.com.

Season 6 Premiere: Navigating Technology for Optimal Performance & Health

Jennifer Schwartz — Mon, 02 Oct 2023 10:00:00 -0400

We’re back for Season 6 of the Think Fit Be Fit podcast! This week, Jennifer Schwartz and Angela Damolin discuss the importance of being critical when engaging with health, wellness, and fitness technology. They emphasize the need to question the reliance on imaging technology, such as MRIs, to diagnose pain and injury and stress the importance of engaging with technology with intention and curiosity. They discuss the significance of the mind-body connection and the role of faith and hope in healing. Jenn and Angela also share some of the exciting topics they will be highlighting this season.

Topics discussed:

The importance of critical thinking when engaging with technology
Lack of correlation between pain and tissue injury
The $1.5 trillion wellness market and investing wisely
The role of technology in farming and food production
Shifting focus from logic-based decision making to holistic healing approaches
What to expect this season: circadian rhythms, red light therapy and much more

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Support the Show:

Visit HolyHydrogen.com to dive deeper into the research and order the best hydrogen generator on the planet - the Lourdes Hydrofix Premium Edition.

Use code THINKFIT100 for $100 off your order!

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us. Screenshot and send it to hello@thinkfitbefitpodcast.com.

The Intersection of Technology and Health: Exploring the Intelligence and Science of Fitness on the Think Fit Be Fit Podcast

Jennifer Schwartz — Fri, 29 Sep 2023 10:00:00 -0400

In season 6 of the Think Fit Be Fit Podcast, hosts Jen and Angela explore the intersection of technology and health. With their expertise in exercise, pain-free movement, athletic training, and technology, they aim to empower listeners to enhance their health through body intelligence. This season features phenomenal guests and conversations that delve into the least spoken about aspects of fitness: intelligence and science. Join them on their website, podcast players, YouTube, and social media platforms to invest in your exercise, healing, and wellness.

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Support the Show:

Visit HolyHydrogen.com to dive deeper into the research and order the best hydrogen generator on the planet - the Lourdes Hydrofix Premium Edition.

Use code THINKFIT100 for $100 off your order!

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us. Screenshot and send it to hello@thinkfitbefitpodcast.com.

Think Fit Be Fit Podcast Network

Jennifer Schwartz — Wed, 12 Apr 2023 05:45:00 -0400

A podcast network dedicated to delivering potent fitness advice, expert opinions, and a holistic approach to health. Hosted by coach and trainers including Jennifer Schwartz, Meredith Mack, Gregory Gordon, Dr Paul Juris, and others!

Think Fit Be Fit

Impact Your Fitness

Peach Pit Fitness

Peach Pit Fitness is Moving!

Jennifer Schwartz — Thu, 16 Feb 2023 10:00:00 -0400

We officially have become Think Fit Be Fit Network! What does this mean for you? Well, regardless of your mood you can now easily find and listen to the fitness content you love most!

Peach Pit Fitness will no longer appear on this feed so make sure to follow the link below or search for Peach Pit Fitness in your podcast listening app!

https://feeds.captivate.fm/peach-pit-fitness/

Chris Rodousakis’ Fresh Fitness Perspective: Treating Body Tissue as an Emotional Fabric and Making Conversations about Bodily Functions More Approachable

Jennifer Schwartz — Mon, 23 Jan 2023 10:00:00 -0400

In this episode of Think Fit Be Fit, Jenn continues the discussion on what influences exercise culture and how we are investing our time and money in exercise as consumers. Jenn talks with Chris Rodousakis, Exercise Physiologist and Founder of ALIGN, a lab, education center, and training facility creating a space to optimize human movement and performance through fascial repatterning and education. Jenn and Chris discuss how we can encourage people to be happy where they are, and improve greater capacity from a movement standpoint by focusing on the body’s tissue quality and treating tissue as an emotional fabric.

Resources:

MindBody Survey report

Topics discussed:

How do we define body positivity?
Superficial fascia and fat tissue
Tissue quality and seeing tissue as an emotional fabric
Making conversations about the body and emotional connectivity more common
Bio-hacking and weight loss longevity and trends for 2023

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Connect with Chris:

Connect with Jennifer Schwartz:

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us. Screenshot and send it to hello@thinkfitbefitpodcast.com.

Marci Scott’s Fresh Fitness Perspective: Eating Well, Lifting Heavier, and Getting Honest About Today’s Body Positivity Trends

Jennifer Schwartz — Mon, 09 Jan 2023 09:00:00 -0400

In this episode of Think Fit Be Fit, Jenn speaks with Marci Scott, CEO & Founder at Phoenix Tribe Fitness. Marci shares her personal fitness journey toward becoming a health and wellness coach and talks about the shifting trends in body positivity today. She discusses the importance of focusing on full-body muscle development versus choosing specific trending body parts to focus on and shares how she practices self-care in her life daily.

Topics discussed:

Marci’s wellness journey
Body positivity, workout trends, and the exercise industry
Why women have a fear of bulking when weightlifting
Eating well to live longer
What self-care is to Marci

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Connect with Marci Scott:

Phoenix Tribe Fitness

Connect with Jennifer Schwartz:

Link to Michelle Obama article: https://www.vanityfair.com/style/2022/11/michelle-obama-arms-changing-body-menopause-book-the-light-we-carry

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Kehinde Anjorin’s Fresh Fitness Perspective: The Power Method and Body Positivity

Jennifer Schwartz — Mon, 02 Jan 2023 10:00:00 -0400

In this episode of Think Fit Be Fit, guest host Gregory Gordon speaks with Kehinde Anjorin, a certified functional strength coach, personal trainer and founder of PowerInMovement and an online streaming fitness service called The Power Method. Kehinde shares her passion for fitness and helping people harness the power within to create their best selves. She also discusses how she creates healthy, attainable goals with clients, why interpersonal skills are invaluable as a trainer and why keeping physical activity fun is important.

Topics discussed:

Creating realistic goals vs. only pursuing fat loss in training
Fitness, aging and pain management
Body positivity and the obesity epidemic
Lifestyle and cultural view on aging
Tapping into the clients mindset and finding what makes them tick
How integrating habits that work for you can become a lifestyle

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Connect with Kehinde Anjorin:

Power In Movement

Podcast: Fitness For Consumption

Gregory Gordon of Exercise Intelligence and Fitness For Consumption

Exercise Intelligence in New York, NY

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Beth Baker's Fresh Fitness Perspective: Outrun the Zombies and Dismantle the Gender/Color Barriers of Running

Jennifer Schwartz — Wed, 28 Dec 2022 10:00:00 -0400

In this episode of Think Fit Be Fit, Jenn begins a special series on finding fresh fitness perspectives on what is actually going on in the fitness industry. She speaks with Beth Baker, Certified Running Coach, Personal Trainer and Chief Running Officer of Running Evolution. Having personally coached almost 2,500 non-runners to run distances from 5Ks to marathons, Beth talks about aging and running, how giving yourself space to learn as you train allows you to extend grace toward yourself, and why movement can be the ultimate goal in your wellness journey.

Topics discussed:

Beth’s background of training, group running and passion for community
Why the media and the patriarchy create a mindset that only young people are runners
Stories of runners in their 50’s and 60’s running 5ks, half marathons and marathons
Body positivity and reshaping wellness objectives
Non-typical body types in running

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Season Recap: Self-Care on Think Fit Be Fit

Jennifer Schwartz — Mon, 05 Dec 2022 10:00:00 -0400

In this episode of Think Fit Be Fit, we revisit episodes from Season 5 that focused on embracing the big picture of changing our self-care mentality. Jenn has conversations with industry professionals about the physical education system, the connection between mental health and digestive health, acupuncture, quality sleep and how to get it, microdosing, and holistic dentistry. You will hear highlights from discussions that explore what holistic recovery looks like, how to navigate transitions in life better, and the restorative properties of sleep.

Topics discussed:

Physical Ed and resources for young athletes that provide long-term pathways for healthy habits
The connection between mental health and digestive health
Finding love and nourishment outside of food
Microdosing: Mushrooms and the default mode network
The connections between neuromuscular performance, the mouth, and thyroid function
Lifestyle Medicine as part of a coaching program to help you navigate difficult life transitions
Chinese Medicine and how food is the foundation of nutrition and wellness
The restorative properties of sleep

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Podcast: Fitness For Consumption

Gregory Gordon of Exercise Intelligence and Fitness For Consumption

Exercise Intelligence in New York, NY

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Sorting Through the Noise of Sleep Products and Soundbites with Dr. Linda Walker and Nick Bolhuis of NeuroPeak Pro

Jennifer Schwartz — Mon, 21 Nov 2022 10:00:00 -0400

In this episode of Think Fit Be Fit, Jenn continues the discussion on self-care with Dr. Linda Walker Phd and Nick Bolhuis from the NeuroPeak team. They talk about the importance of sleep and its foundational role in our health and wellness. They discuss the ‘sleep hygiene hype’ that is common today and unpack how we can get better sleep and experience the physiological benefits of it. They also share why sleep cycles are crucial to our emotional and physical health and unpack the restorative properties in each stage of a REM cycle.

NeuroPeak Pro

Topics discussed:

Current conversations around sleep
Balancing bad sleep and lifestyle
Late night games and getting good sleep
Sleep stages and emotional health
Precision breathing
REM sleep and mortality rate
How sleep promotes tissue growth and repair for bodybuilding
HRV science and sleep data

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Neuropeak Pro

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It's all about 'getting toned

Jennifer Schwartz — Mon, 07 Nov 2022 12:00:00 -0400

eIn this episode of Peach Pit Fitness, Meredith and Jennifer discuss the common pursuit of toning and its long stay in fitness industry marketing. They talk about anti-muscle attitudes and misconceptions pertaining to how we build muscle strength. They share the importance of clarifying what muscle tone looks like to individuals and the danger of body shape trends. They also discuss their perspectives on how women’s fitness is shifting as culture shifts.

Marky Mark’s Home Fitness Video

The Hug Hormone

Topics discussed:

Is toning what people are actually looking for?
What is muscle tone?
A surprising muscle friendly hormone
Body trends and sculpting
Shifts in women's fitness
90’s fitness icon: Marky Mark

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Acupuncture and Seasonal Self-Care with Dr. Enensaauas

Jennifer Schwartz — Mon, 10 Oct 2022 16:00:00 -0400

In this episode of Think Fit Be Fit, Jenn continues to talk about how we can find enjoyment in self-care and discusses Esoteric Acupuncture with Dr. Enensaauas Rastrygina. Dr. Enensaauas shares her wellness journey, and her desire to build community and help people pay attention to their bodies. They talk about the seasonal nature of Chinese Medicine and how food is the foundation of nutrition and wellness.

They also discuss how to travel healthily and the creativity you can access when cooking seasonally for your family.

Topics discussed:

Dr. Enensaauas' personal wellness journey
Acupuncture and clearing emotions from the body
Seasons changing and eating in season
Utilizing breathwork within in physical training

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Esoterra Instagram

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Jen Uschold on Staying Healthy Through Difficult Life Transitions

Jennifer Schwartz — Mon, 26 Sep 2022 15:00:49 -0400

In this episode of Think Fit Be Fit, Jenn talks with Jen Uschold, a Nationally Board Certified Health and Wellness Coach and Physical Therapist. Jen shares her own experience with divorce and how she was able to shift her mindset amid an incredibly challenging season of life. She talks about the creation of RISE, a program that utilizes Lifestyle Medicine as part of a coaching program to help you navigate difficult life transitions.

Jenn and Jen also discuss the importance of integrating wellness coaching into self-care so that people can find their place of power and groundedness.

Topics discussed:

Jen’s background
Pain science and life transitions
The power of repetition
Self-care in the fitness industry
Finding the tools that work for you
Sitting in pain and finding your way out of it
Gratitude jars

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Dr. Sheri Salartash on Airway Health and Holistic Dentistry

Jennifer Schwartz — Mon, 19 Sep 2022 14:00:45 -0400

In this episode of Think Fit Be Fit, Jenn talks with Dr. Sheri Salartash, a full spectrum dentist and owner of Dynamic Dental Wellness. Dr. Sheri discusses how taking a naturopathic approach to dentistry can help reveal many layers of a person’s overall health and identify the cause of pain in the body. She shares multiple patient CT scans and discusses her unique approach to each issue.

Dr. Sheri and Jenn also talk about the connections between neuromuscular performance, the mouth, and thyroid function.

Topics discussed:

Sheri’s background
Airway and tongue assessments
How bones change
Neuromuscular performance and the mouth
Head, jaw, spine connection
Food, vitamins, and dental health
Harmful materials and thyroid function

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website

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Lee Zuniss on Personal Life Coaching and Microdosing

Jennifer Schwartz — Mon, 12 Sep 2022 14:00:42 -0400

In this episode of Think Fit Be Fit, Jenn talks with Lee Zuniss, a Professional Coach that helps people achieve the changes they want to see and create more peace in their lives. Lee shares how microdosing works in the brain and body and shares how he integrated it into his coaching. Lee discusses the potential risks of microdosing and the importance of seeking out a protocol on how to microdose in a way that is beneficial to you.

Lee also talks about the growth and freedom he has witnessed in his clients that microdose and the peace they are experiencing in their lives.

Topics discussed:

The difference between a coach and other types of health professionals
The value of championing and celebrating each other
Microdosing and coaching
Macrodosing vs. Microdosing
Mushrooms and the default mode network
The benefits of mushrooms
Turning down the volume of the inner critic with meditation and microdosing

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Single Joint vs. Compound (Multi) Joint Exercise (Which Works Better to Build Muscle?)

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Multi-Joint vs. Single Joint Exercises

Jennifer Schwartz — Mon, 05 Sep 2022 16:00:21 -0400

In this episode of Peach Pit Fitness, Jenn and Meredith break down the current conversation comparing multi-joint and single-joint exercises. They discuss muscle memory and the variety of complex definitions behind the term. They talk about assumptions that are coming from social media and the importance of understanding the purpose of individual exercises for your body.

Jenn and Meredith also have a conversation about the evolution of fitness and the cultural awareness of body types and body shapes from the 90’s up until today.

Topics discussed:

Multi-joint vs. Single joint exercise
Movement patterns
Physical changes you can see vs. what is actually happening in the body
Muscle memory
Analyzing the purpose of an exercise for you
How the perception of bodies and fitness has changed over time

Click below to view videos Jenn and Meredith discuss in this episode:

Functional Exercise

Developing Greater Movement

Mobility

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Authentic Recovery with Christine Coen

Jennifer Schwartz — Mon, 29 Aug 2022 16:00:10 -0400

In this episode of Think Fit Be Fit, Jenn talks with Christine Coen, Mental Health Dietitian, Binge Eating Coach, and Founder of The Warrior Team Workouts. After experiencing severe burnout in her life Christine began a journey toward recovery that allowed her to learn how to teach her body how to feel safe day-to-day. Christine and Jenn talk about the importance of looking internally to understand why and when our bodies are disregulated.

Christine also shares how she is helping others experience restoration and peace in their body and mind, through nutrition, coaching and counseling and her desire to use social media as a place to empower others.

Topics discussed:

Mental health and physical dysregulation
Finding love and nourishment outside of food
Inner work vs. outer work
Recovery isn’t just about cortisol reduction
HPA axis
Breathwork

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A Guide to Understanding the Brain-Gut Connection

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Dr. Ali Navidi on Mental health support for physical improvements, supporting strength and longevity with the subconscious mind

Jennifer Schwartz — Mon, 22 Aug 2022 15:00:00 -0400

In this episode of Think Fit Be Fit, Jenn talks with Dr. Ali Navidi. Dr. Ali Navidi is a licensed clinical psychologist who uses Clinical Hypnosis and Cognitive Behavioral Therapy to help patients with gastrointestinal (GI) disorders, chronic pain and other complex medical conditions. Dr. Navidi and Jenn discuss the connection between mental health and digestive health and how getting the brain and gut to communicate better can lead to health improvements. Dr. Navidi talks about his work in treating IBS and chronic pain with a combination of CBT and Clinical Hypnosis.

Jenn also shares her personal experiences with grief and how she has navigated it with exercise, therapy and clinical hypnosis. Dr. Navidi shares how clinical hypnosis can turn talk therapy into an experience for patients, that furthers their healing journey.

Topics discussed:

Dr. Navidi’s work in GI Psychology
The connection between mental health and digestive health
Mental health support and athletic endeavors
IBS treatment
Jenn’s personal health questions about GI health and hypnosis
Clinical hypnosis and sport performance

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REPerformance with Callen McGibbon

Jennifer Schwartz — Mon, 15 Aug 2022 16:00:46 -0400

In the season premiere episode of Think Fit Be Fit, Jenn talks with Callen McGibbon, strength coach and Co-Founder of REPerformance, a program that helps teachers build cohesive Phys Ed departments in schools. Callen founded REPerformance in 2019 out of a need for change in the current Physical Education system and resources for young athletes that provide long-term pathways for healthy habits. Callen talks about the impact of physical activity on an individual’s state-of-mind.

Callen McGibbon, also discusses the important act of enabling parents to teach physical literacy to their children and how the future of a person’s physical health begins with engagement at a young age.

Topics discussed:

Callen’s professional journey
Education based approaches to fitness
REPerformance
The relationship between fitness and mood
Teaching physical literacy as a parent
Quantifying the impacts of physical activity
How to support REPerformance

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REPerformance

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A conversation with Dr. Brad Schoenfeld

Jennifer Schwartz — Mon, 08 Aug 2022 16:00:29 -0400

In our first episode of season 2, join us for an in-depth conversation about women-specific training research and resistance training. The Peach Pit team talks with Brad Schoenfeld, a professor of exercise science at Lehman College in New York. Brad serves as the graduate director of the Human Performance and Fitness program. They discuss various studies, training methods, and common myths surrounding women and resistance training. Brad also shares his takeaways from a 2021 study on partial ROM knee extensions with solely female subjects.

Jenn and Meredith share how they train themselves and clients to use different ranges of motion and the benefits of exploring these methods. They also share their observations on the effects of single versus joint exercise on muscle hypertrophy.

Topics discussed:

Hypertrophy
“The Bulk Myth”: resistance training
Women-specific training research
Training around menstrual cycles
Partial ROM vs. Full ROM
Single vs. multi-joint exercise
Promoting partial ROM for safety
Defining stretching and eccentric, in hypertrophy literature
Jenn and Meredith’s 90’s Fix

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Amazon Music

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Website and App

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Neuropeak Pro with Bethany Rocha

Jennifer Schwartz — Mon, 02 May 2022 16:00:52 -0400

The idea that we are synched is fascinating and HRV research is telling this story….

In episode 7, join us for a unique conversation on heart rate variability. HRV has substantial health implications regarding the ability to adapt to stressors and has been shown to be altered in many cardiovascular and neurological disorders. We will take you deeper into the trend, share how you can get an inside look into your training with HRV, and give you something tangible to utilize for yourself.

Bethany Rocha, Peak Performance Coach at Neuropeak Pro, talks about the NTEL belt and what she has learned in both belt and precision breath training. Rocha shares how our performance can suffer when the internal state of our bodies, our brains and our nervous systems are stuck in patterns of imbalance.

You can purchase the NTEL belt here!

Enter the giveaway on instagram!

Topics discussed:

HRV and its significance
Common fitness and workout obstacles
Origins of HRV
NTEL BELT experience
Training vs. tracking
What Bethany has learned with belt/precision breath training
Belt/Precision Training: “Am I doing it right?”

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Website and App

Website

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George Grose on his Personal Training Toolbox

Jennifer Schwartz — Mon, 25 Apr 2022 14:00:00 -0400

The fitness industry has tried to wrongly convince you that checking off a list of exercises is the same as gaining and applying scientific knowledge… Since you are here, you know that there is something more to gain by thinking for yourself and being empowered by fitness. The trainer toolbox interview for this season of TFBF is with George Grose, an Exercise Professional that works with clients and a published author on eccentric exercise fatigue and sensory input.

Topics discussed:

Grose’s fitness journey
Continuum training
Thought process and decision making as a trainer
Improving the sensation of upper body exercises
Spindles and GTO
Navigating client relationships and the investment of your time

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A conversation with Greg Roskopf

Jennifer Schwartz — Mon, 18 Apr 2022 16:00:32 -0400

This episode of TFBF features a pioneer in manual therapy Greg Roskopf. As the author of the Roskopf Principle and The Jumpstart into MAT book and the founder of Muscle Activation Techniques, he not only developed the MAT program but also created a curriculum for this technique that has been taught to students all across the globe.

Greg has devoted his career to the study of the “cause and effect” of the muscular system and how it relates to pain. Greg has worked as a consultant for various professional sports teams including the Denver Broncos, Utah Jazz, and Denver Nuggets.

Beyond this, Greg works with clients at all physical capability levels who are looking to address challenges they experience due to injury, stress, or trauma to their muscular system. Greg started his career in California as a Strength and Conditioning Coach at Fresno State University from 1985-1988. Greg left his full-time role as a strength coach in 1988 to develop a business in personal training and sports performance, yet continued to work with Fresno State’s medical staff, as a consultant, until he was hired to work full time with the Denver Broncos in 1997. Greg currently lives in Denver, Colorado with his family

Check out The Jumpstart Book and MAT to learn more about this technique.

Topics discussed:

Bryson Dechambeau strength before turning pro
Working with professional athletes
How MAT evolved over time
Biofeedback and Greg’s head injury from a car crash
Systemic inflammation
The Jumpstart into MAT book

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The episode landing page: https://www.thinkfitbefitpodcast.com/greg-roskopf/

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Check out our April giveaways on Instagram.

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Fitness for Consumption: Season 3 Recap

Jennifer Schwartz — Wed, 13 Apr 2022 17:00:00 -0400

We're at the end of another season of Fitness for Consumption and we're excited to round up the valuable information shared by our hosts, GG and PJ, and their esteemed guests.

The team at Fitness For Consumption works hard to help us develop an understanding of essential fitness concepts and highly complex issues.

Their content cracks the structure of many fitness gurus that trap their audience into a dogmatic belief. At Think Fit. Be Fit. our take is to have discussions on HOW to think and go through the material ourselves to formulate our own opinions about the many varieties of fitness.

This episode is featuring Michelle Amore, MS CLC to support the ongoing conversation on what constitutes the hardest skill in sport.

The Fitness For Consumption full catalog can be found here!

Connect with Michelle: Instagram Owner of Precision Human Performance in Chicago and BioAcademics

Topics discussed:

Rowing: maximizing propulsive force
“Flick of the Wrist”
Mastering skill and achieving functional training
Psychological readiness and coping mechanisms
Stages of Learning
Breaking apart movements to retain skills
Visual Podcast: Center of Attention
Being your own advocate in an exercise session

Here is the full catalog of Fitness For Consumption episodes: All F4C episodes

SUBSCRIBE TO THE NEWSLETTER: Dive deeper with us. Sign up here. We offer a unique view on muscles, portals to new ways to respect the body and health. Learning and ‘enjoy the process’ is a buzzy term. We take learning seriously and want to take our listeners on that journey with us and through us.

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https://www.thinkfitbefitpodcast.com/why-we-move/

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Turkish Get Up: Is It Worth It? Ft. Nikki Naab-Levy

Jennifer Schwartz — Mon, 04 Apr 2022 15:00:00 -0400

In this week's episode of The Peach Pit, Meredith and Jennifer talk about Turkish Get Ups and unpack many of the assumptions surrounding them. They discuss the current kettlebell training industry, the origins of the Turkish Get Up, and the limitations of using one exercise movement to achieve your strength and fitness goals.

Nicki Naab-Levy shares why she teaches Turkish Get Ups, the benefits of utilizing them in warm-ups, and why they are great for specific clients.

Topics discussed:

Origins of the Turkish Get Up
What are the benefits of a TGU?
Art & TGU
Why Nicki Naab Levy teaches the TGU
Eccentric loading
Advertising the TGU
Jennifer’s personal experience with TGUs as a MAT specialist

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Meredith Mack:

Jennifer Schwartz:

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Fitness For Consumption ep 29 : One and Done

Jennifer Schwartz — Wed, 30 Mar 2022 21:00:00 -0400

The trouble with movement screens and the skill-based solution of the Athletic Movement AssessmentIf you exercise, you’ve probably done some type of assessment, whether it’s blood pressure, a functional movement screen, or a bootcamp instructor screaming in your ear while you attempt to hang on to a treadmill going 12 mph at a 10% incline.

What made that screen meaningful? How was that information used to help you achieve your goals? Did it predict injuries? Did it predict skill? Did it result in practical and effective solutions? Do screens employ a one-size-fits-all approach, or do they give practitioners and individuals specialized tools to solve specific problems? Do they reveal issues that don’t actually exist? More importantly, if we assess only ONCE, and not repeatedly, does that assessment have any meaningful impact on our long-term prospects?

In this episode, entitled One And Done, we join Dr. Patrick Welsh, Co-Founder and Director of Athletic Movement Assessment, in a discussion on the background and limitations of clinical and gym-based movement screens. Dr. Welsh presents a new, skill-based, iterative approach, designed to empower practitioners and clients with tools that truly uncover the roots of function, leading to more intuitive and productive solutions.

For more information about Athletic Movement Assessment, visit their website at www.athleticmovementassessment.com

In this episode we discuss:

Background and limitations of past and present assessment models
Informative vs predictive assessments
The roles of the practitioner and client in regards to recovery and performance
Guidelines for decision making vs binary conclusions after assessments
The need for re-assessment

Glossary:

Assessment - The estimation or evaluation of the nature, quality or ability of someone or something

Dynamic Knee Valgus - A measurement of frontal plane motion of the knee where the femur and shank move medially causing lateral compression and medial distraction

Palliative Maneuvers - An intervention designed with the intent to improve movement quality

Sensori-Motor Model - A paradigm of information input, decision-making, and motor output, that characterizes how and why movements emerge in response to task constraints

You might also like:

Season 1, Episode 1 - Why We Move

Season 2, Episode 6 - The Goldilocks Zone

https://www.thinkfitbefitpodcast.com/the-goldilocks-zone/

Season 3, Episode 3 - Go With The Flow

https://www.thinkfitbefitpodcast.com/in-the-flow/

Follow the guests on Instagram: https://www.instagram.com/athleticmovementassessment/

Follow our hosts on Instagram:

Follow the podcast network:https://www.instagram.com/thinkfitbefit_podcast/

Fitness For Consumptions episodes can be found at: https://www.thinkfitbefitpodcast.com/tag/f4c/

Kaleen Canevari and Nikki Naab Levy on Pilates with Technology and Exercise Feedback

Jennifer Schwartz — Mon, 28 Mar 2022 14:15:00 -0400

Kaleen Canevari is the Founder & CEO of Flexia, a personalized Pilates experience and smart reformer. Nikki Naab Levy has experience in Fitness Marketing and is a Pilates instructor with a passion for helping people learn how to move better. Nikki and Kaleen talk about how Flexia is making Pilates more accessible and the importance of integrating strength training with Pilates. Kaleen, Nikki and Jennifer discuss how we can highlight diverse instructors, diverse bodies and create better representation and accessibility in the fitness industry.

Topics discussed:

Pilates- What makes it confusing?
How Spring tension works differently than a barbell or dumbbell
What can we measure in Pilates?
Accessible Pilates
Date driven Pilates
Various types of feedback
Kaleen’s background in mechanical engineering

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Nikki Naab Levy:

Kaleen Canevari:

Jennifer Schwartz:

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Melanie Webb discusses building a Fitness App and The Fitness Industry

Jennifer Schwartz — Mon, 21 Mar 2022 15:00:41 -0400

Melanie Webb is an author, wildlife biologist, performance coach, and the founder and creator of WebbWell, a fitness and wellness app focused on bringing the beauty of nature into virtual workouts. Webb is pioneering a customized approach to health with adventure fitness and performance coaching, amid mother nature.

Jennifer invited Melanie to talk about the creation of her fitness app, WebbWell, and her passion for using technology to create an even playing field for all when it comes to health and wellness.

Topics discussed:

How and why Melanie launched her fitness app
The healing process: nature and high performance
Fitness apps becoming serene spaces
The mental component of training
Using the virtual space as a tool for wellness

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Melanie Webb:

Discount Code for Mother Nature’s Gym: ThinkFit2022

Jennifer Schwartz:

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Ben Dragavon on Mental and Physical Wellness in Athletic Performance

Jennifer Schwartz — Tue, 15 Mar 2022 00:00:17 -0400

Ben Dragavon has over a decade of experience training with a variety of clients from professional athletes to everyday people. In this episode, Ben unpacks what it means for him to talk about mental and physical health, as well as the importance of being vulnerable.

This episode also talks about how data collection is important, but it's only a part of the larger picture. "There is always another layer that can you use, to get further and deeper, into knowing the information."

Topics discussed:

The importance of mental wellness and physical wellness.
Does fitness need to be trauma-informed going forward?
Using technology and collecting like data points, in order to think critically.
Our entire being as a system of systems

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You can find Ben Dragavon at Dragavon Perfomace:

Athletic Training Institue

Jennifer Schwartz:

Fine Print: Standing cable press

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Fitness For Consumption ep. 28 The Fear Of Shear

Jennifer Schwartz — Wed, 09 Mar 2022 17:00:00 -0400

If you’ve been attuned to conventional fitness wisdom, at some point you’ve been advised to avoid certain exercises, like leg extensions, at all costs. Why? Because of the noxious shear stress that may damage your knees. Do you too have the Fear of Shear?

Shear is a type of force that arises when adjacent structures move in opposing directions, and frankly, it occurs in most joint motion. So, if that’s the case, why does its presence ring so many alarm bells in the heads and hearts of physical therapists, trainers, doctors and fitness enthusiasts?

Well, it might have something to do with a paper published in the early 1990’s by members of the esteemed Mayo Clinic that found significantly higher levels of shear at the ACL in an open chain vs closed chain condition. Their unambiguous conclusion? Avoid open chain exercises, like leg extensions, if you are rehabbing an injured or newly reconstructed ACL. Of course, that translates into “avoid leg extensions at all costs, period.”

So, is this settled wisdom? Or…what can we learn when we put on our mental magnifying glasses and sift through The Fine Print?

In this episode we discuss:

The terminal knee extension “paradox”
Did the conditions set up by investigators favor a certain outcome?
Did the subjects’ amount of practice time affect the outcomes?
How significant, in terms of possible tissue failure, was the stress placed on the ACL in the open chain?
What are the real life conditions that lead to ACL injuries? Do they happen in open or closed chain conditions?

Join us in The Fear of Shear, our third installment of our The Fine Print series, where we take a second look at research publications and expose some details easily missed at a first glance. Should you avoid open chain exercises? Well, you’ll have to listen for yourself and make an informed choice, but if you're avoiding knee extensions because you’ve got the Fear of Shear, perhaps, fear not.

Glossary:

Closed Chain Exercise* - An exercise in which the terminal end of the segment is fixed and restrained.

Open Chain Exercise* - An exercise in which the terminal end of the segment is free to move.

Season 3, Episode 8 episode page: www.thinkfitbefitpodcast.com/the-fine-print-fear-of-shear

Other Fine Print episodes

Fine Print: Feb 2021

Find the hosts on Instagram

Find the network on Instagram

Fitness For Consumption ep 27: Center of Attention

Jennifer Schwartz — Wed, 02 Mar 2022 17:00:00 -0400

Season 3, Episode 7: Center of Attention

The Center of Mass and Movement Efficiency

Don't miss this VISUAL podcast: Watch the YouTube

Raise your hand if you’ve heard this before; the center of mass of a body, and its current relationship to a line of force, will have a significant impact on how efficiently that body moves. If you’ve heard it, it very well may have been from us, about two episodes ago in The Forest Through The Trees (Season 3, Episode 5). It’s not that we’ve run out of ideas already, it’s that we feel this information is so important to helping you make quality movement decisions, whether in sport or exercise, that we wanted to double down, elucidate further and provide some clear imagery so you can visualize what we’re explaining.

Things like plates on a bench press or the speed on a treadmill are things we can see and make sense of with our naked eye. As with joint torques, the center of mass (COM), center of gravity (COG) and ground reaction forces (GRF) are not visually detectable without sophisticated instrumentation. While these concepts may initially appear a bit abstract, they are absolutely critical to understanding what is happening when we move.

We know this is tricky stuff, and NOT something you might come across easily on a social media scroll. But we also know that with a little time, and some better teaching tools, you can understand this fluently. That’s why we’ve done a first of its kind (for us) visual episode going through all of it in detail. We illustrate lines of force, and examine them through computer generated models, explaining clearly how subtle differences of position can have a significant impact on how efficiently, or inefficiently a given exercise will be performed. We pride ourselves on not being “click-baitey” here at F4C, but, simply put; If you lunge, you MUST WATCH THIS VIDEO!

In this episode we discuss:

A recap on how posture(s) affect performance
How we can set up a lunge so that more of the load is on the forward leg
How the traditional lunge position can limit activity from your plantar flexors
Why a standing cable press demands significantly lighter loads and how we modify our posture to enhance loading

Glossary:

Base of Support (BOS) - The area scribed by every point of contact between a body and its supporting surface.

Center of Gravity (COG) - The vertical projection of the center of mass through the Base of Support (BOS).

Center of Mass (COM) - A point within an object or body at which all the constituent segments of that mass sum to zero; the point at which the object or body is balanced; the point at which a force may be applied to cause a linear acceleration without any rotational acceleration.

References:

Hofmann, C.L., Holyoak, D.T. and Juris, P.M. (2017). Trunk and shank position influences patellofemoral joint stress in the lead and trail limbs during the forward lunge exercise. Journal of Orthopedic and Sports Physical Therapy. 47(1): 31-40.

You might also like:

Season 3, Episode 5 - The Forest Through The Trees
Season 3, Episode 4 - Cue Talent

Episode page:

Support the podcast and leave a review

Find us on Instagram:

TFBF Network

Fitness For Consumption

Dr. Lauren Fisher discusses Fitness Goals and Psychology Informed Fitness

Jennifer Schwartz — Mon, 28 Feb 2022 22:00:33 -0400

Dr. Lauren Fisher prepped for eight months to hike the Grand Canyon from rim to rim. The transformative and spiritual journey made her fall in love with movement again.

Jennifer invited Lauren to talk about this journey and how she learned that having a goal gives her structure and helps her discover her why. Lauren also talks about the importance of being psychology informed and how it plays out in your exercise.

Topics discussed:

How Lauren trained to conquer the Grand Canyon
How that experience showed her that having a set goal gives her structure
The importance to be psychology informed
Why the joy of movement is the ultimate goal
What it means to be trauma informed and where to start to take that next step into health

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

You can find us on a variety of podcast apps:

You can find Dr. Lauren Fisher at Wellness Junction Del Ray:

Jennifer Schwartz:

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us.

Screenshot and send it to hello@thinkfitbefitpodcast.com

Lauren Eirk discusses Muscles, Yoga and On Demand Fitness

Jennifer Schwartz — Mon, 21 Feb 2022 17:00:34 -0400

The maintenance of your muscle system is paramount. Sleep, energy, movement and quality of movement can be improved by working with muscle.

Jennifer invited her friend Lauren Eirk to discuss what strength and muscle has to do with her philosophy, her program called Fitness Integrated Science and how she teaches yoga teachers to work with muscle and improve muscle to be more functional on a holistic viewpoint.

Lauren also talks about the importance of being a part of accessible wellness care.

Topics discussed:

Lauren’s yoga background and methodology
The importance of maintaining muscle
Why your form matters
Lauren’s app, Fitness Integrated Science TV

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

You can find us on a variety of podcast apps:

You can find Lauren Eirk at her websites:

Fitness Integrated Science

Fitness Integrated Science TV

You can find Jennifer Schwartz at her studio and social: Instagram

Studio in Alexandria Virginia

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us.

Screenshot and send it to hello@thinkfitbefitpodcast.com.

Peach Pit #5: Smith Machine (Part 1)

Jennifer Schwartz — Mon, 07 Feb 2022 22:30:53 -0400

Today, Jennifer and Meredith discuss The Smith Machine, shedding light on this versatile piece of equipment.

Topics discussed:

The history of the machine and why it was invented
Who this could be beneficial for and when and what circumstances could it be beneficial for them
How it’s been modify and how we can modify it for our benefit
The main structural points and maintenance of The Smith Machine
The place where the Smith machine shines
Jennifer’s and Meredith’s favorite exercise to do on the Smith Machine

Episode page: https://www.thinkfitbefitpodcast.com/smith-machine-part-1

Jennifer Schwartz:

Meredith Mack

ADVERTISE WITH US: Reach dedicated exercise professionals, future trainers, and exercise enthusiasts all over the world. Send us an email to get the conversation started, hello@thinkfitbefitpodcast.com

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

JOIN THE CONVERSATION: If you have a question or a topic you want us to address, send us an email here. You can also connect to us through Twitter, Facebook, and Instagram.

Christina Kauffmann discusses Harmony905 CBD and Trauma Informed Yoga

Jennifer Schwartz — Mon, 31 Jan 2022 22:00:00 -0400

Trauma infused work is a promising new holistic approach that is popping up in yoga, therapy and wellness. This conversation isn’t fully about the trauma-informed trend, it’s a delightful mix on being open to different tools for holistic living and an upcoming community event at Jennifer’s studio in Virginia.

Jennifer invited her friend and colleague Christina Kauffmann to discuss yoga informed trauma, the Sacred Spaces book, CBD, and building community through movement.

You’ll even hear Christina discuss her most painful tattoos and her experience with Jennifer’s unique training services.

Topics of discussion:

Christina’s yoga approach
Trauma informed yoga explained
Pain and awareness
Mindfulness vs Interoception
CBD products and popularity

episode page: www.thinkfitbefitpodcast.com/christina-kauffmann-discusses-harmony905-cbd-and-trauma-informed-yoga

Jennifer Schwartz

Christina Kaufman

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

episode.

You can find us on a variety of podcast apps:

WRITE A REVIEW and WIN: Leave us a rating and a written review on iTunes so more listeners can find us.

Screen shot and send it to hello@thinkfitbefitpodcast.com

Links of interest:

Giveaway: enter on Instagram or by reviewing on iTunes

Open house enrollment 2/5/22: https://impactyourfitness.typeform.com/openhouse

https://www.instagram.com/harmony905_/

Check out Christina's authorship and yoga: https://onamission.bio/christinak/

Holly Perkins on How the Mind Impacts Healthy Habits

Jennifer Schwartz — Mon, 20 Dec 2021 17:00:00 -0400

This conversation is about where healthy habits originate and it’s deep. It goes beyond the biological stuff that is weight loss, food management and health psychology.

With the development of neuroscience, psychology and how our gut chemicals and health play into how we construct our reality, Holly and Jennifer have a very good question for all of us to ask- how does the mind impact our fitness?

This conversation is deep, philosophical and can be of help to anyone struggling with consistency or habit building.

You’ll even hear Holly discuss the complexity of nutrition.

Topics discussed:

How Holly’s career has evolved from celebrity training to nutrition
Following strategy in a sustainable way
The complexity of nutrition
Exploring the undertones and motivations of losing weight
How the brain, gut and feelings impact our healthy choices

Meet our guest, Holly Perkins:

Holly Perkins is a women’s strength expert, a Certified Strength and Conditioning Specialist, and the author of Lift to Get Lean (Rodale). She holds a Bachelor of Science degree in Exercise Physiology and Nutrition from The Pennsylvania State University.

With 30 years of experience in the field, Shape magazine named Holly a “Top Trainers to Follow”.

Holly helps women create the body they need to keep up with the life they love through her proven system of strength training and intentional nutrition. Her advice is frequently featured in Women’s Health, Shape, SELF, Prevention, BuzzFeed, and LIVESTRONG.com.

https://www.hollyperkins.com/

episode page: https://www.thinkfitbefitpodcast.com/holly-perkins-on-how-the-mind-impacts-healthy-habits/

HOST can be found at:

Jennifer Schwartz

Holly Perkins

Fitness For Consumption ep. 26: The Whole Truth

Jennifer Schwartz — Wed, 15 Dec 2021 17:00:00 -0400

Season 3, Episode 7: The Whole Truth

Practice makes perfect, right? Well that depends on the nature of the skill and the type of practice. So when it comes to acquiring a motor skill, it’s possible you haven’t heard the whole truth. Conventional wisdom usually doesn’t distinguish between types of practice, other than more is better. In the Motor Learning world there are many different ways we define & design practice routines based on the desired outcome.

Broadly, practice can be conducted as a whole or in parts. Should we deconstruct the movement and practice one phase at a time? Or, perform the entire complex skill as one continuous movement?

Join PJ and GG as they dive into this topic and cover the research, the different layers of whole vs part practice, including concepts such as sequencing, sub-routines, discrete movements and more. Then, they’ll extrapolate the findings to practical applications and discuss their perspectives on how we can use this extraordinary information to help yourself or your clients in the gym.

In this episode we discuss:

The difference between whole and part practice
The difference between part practice and sequential practice
Types of skills more suited to part practice
Rote learning vs voluntary motor skill performance
Subroutines
Why we forget certain skills very rapidly
Glossary:

Complexity: The number of parts and the amount of information processing demands that characterize a skill

Discrete motor skill: A skill with clearly defined movement beginning and end points, usually requiring a simple movement

Part practice: A practice condition in which a skill is broken down into several parts and each part is practiced independently

Subroutine: A strategy used for deconstructing movement down into constituent parts for the purpose of analyzing performance of each part

Whole practice: A practice condition in which a skill is practiced as one whole movement

References:

Gobet, F., Lane, P. C., Croker, S., Cheng, P. C., Jones, G., Oliver, I., & Pine, J. M. (2001). Chunking mechanisms in human learning. Trends in cognitive sciences, 5(6), 236–243.
McGuigan, F.J. and MacCaslin, E.F. (1955). Whole and part methods in learning a perceptual motor skill. The American Journal of Psychology, 68(4): 658-661.
Naylor, J. C., & Briggs, G. E. (1963). Effects of task complexity and task organization on the relative efficiency of part and whole training methods. Journal of Experimental Psychology, 65(3), 217–224.
Park, J-H., Wilde, H., and Shea, C.H. (2004). Part-whole practice of movement sequences. Journal of Motor Behavior, 36(1): 51-61.
Pechstein, L.A. (1916). Whole vs. part methods in motor learning - a comparative study. Doctoral Dissertation, The University of Chicago, Chicago, IL
Shea, C. H., Lai, Q., Black, C., & Park, J.-H. (2000). Spacing practice sessions across days benefits the learning of motor skills. Human Movement Science, 19(5), 737–760.

Exploring the Power and Pitfalls of Group Exercise

Jennifer Schwartz — Mon, 06 Dec 2021 18:09:16 -0400

There’s a spectrum of emotions that come with exercise. Some of the times those emotions happen in small spaces where cycling and expensive candles intersect.

Today Jennifer and Meredith are sharing optics and wisdom on this huge element in the fitness industry, Group Exercise.

Topics discussed:

History of group exercise
The community element of group fitness
How Bootcamp falls short
“Joy of Movement” and Health Psychology
Building emotional substrates of exercise
Spiritual intentions intersected with exercise classes

You’ll even learn about Jenn’s history of teaching group exercise!

episode page: https://www.thinkfitbefitpodcast.com/exploring-the-power-and-pitfalls-of-group-exercise/

Say hello to your PPFP Hostesses:

Jennifer Schwartz

Meredith Mack

All Peach Pit episodes can be found here: https://www.thinkfitbefitpodcast.com/tag/peach-pit-fitness/

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

episode.

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

JOIN THE CONVERSATION: If you have a question or a topic you want us to address, send us an email here. You can also connect to us through Twitter, Facebook, and Instagram.

Link of interest:

Business insider reference

https://www.businessinsider.com/why-i-stopped-going-to-soulcycle-2015-7

Kenneth Cooper and the history of Cooper Institute

https://youtu.be/l0ueGppTLoo

Related episodes:

Tension generation episode with Meredith

Episodes featuring Kathryn Zajac where Jennifer discusses group exercise

https://www.thinkfitbefitpodcast.com/100th-episode-and-fitness-trends-for-2021-with-kat-zajac/

https://www.thinkfitbefitpodcast.com/how-jenn-is-training-glutes-and-insights-on-building-muscle-for-women/

Adventures in Mother Nature's Gym with Melanie Webb

Tell us what’s up! What do you want to hear?

https://impactyourfitness.typeform.com/fitnesstrends

Fitness For Consumption ep. 25: The Forest Through The Trees

Jennifer Schwartz — Wed, 01 Dec 2021 17:00:00 -0400

We began this season with a declaration; we would be covering fitness through the very particular lens of motor skill acquisition. As it’s been a couple months since episode one dropped, let’s define skill again; the consistent achievement of a goal, under a variety of conditions, with an economy of effort. Thus far we’ve spent a good amount of time talking about approaching our workouts with a strategic intent on varying conditions and using them to achieve different gym goals. Now let’s focus on the last part; economy of effort. What do we mean by economy of effort? We’re talking about efficiency.

What comes to mind when you think of movement efficiency? Squeezing all of our muscles as hard as we can for the entire workout? What if doing that actually inhibited movement and minimized the application of force? Would that be efficient?

Efficiency in the way we move, efficiency in reducing excessive levels of joint stresses and even efficiency in achieving our goals, are all factors that we should consider when designing exercises and workouts. In this episode we go deep into uncovering aspects of things we can do in the gym to facilitate our progress, or potentially hinder it.

How? Why? Well, you’ll have to listen to find out! Along the way we’ll also cover what we can learn from research on the topic, and of course, what really matters in terms of applications you can try yourself the next time in the gym.

In this episode we discuss:

Neuromuscular states of co-contraction and their effects on movement

What we’re really observing when someone is shaking on an unstable surface

The difference between generating force and applying force when it comes to strength

Tri-phasic emg patterns and what that implies about reciprocal inhibition

The drastic difference body position has on joint forces when doing a lunge!

Glossary:

Co-Contraction - A neuromuscular state in which more than one muscle around a joint contracts

Impulse - The aggregate of all forces throughout a range of motion of performing a task

Movement efficiency - Movement that is smooth, fluid and performed with an economy of effort

Strength application - The ability of the neuromuscular system to generate and apply force to an object

Tri-Phasic EMG pattern - A neuromuscular phenomenon that happens during a movement task in which the agonist muscle fires, followed by the antagonist, then a final re-activation of the agonist

References

You might also like:

Season 2, Episode 3 - In the Moment

Season 2, Episode 1 - I Feel the Earth Move

HOST can be found at:

https://www.instagram.com/exercise_intelligence/

Arash Ranjbaran on Concussions and Training Design for Fighters

Jennifer Schwartz — Mon, 29 Nov 2021 17:00:00 -0400

What happens when an Athletic Trainer realizes concussion protocols and muscle system care is extremely outdated in fighting sports? They innovate from their experience, knowledge base, ask questions to find a new path forward.

This episode might be short but it deserves to be on it’s own because Jenn and Arash Ranjibaran (AJ) of The Athletic Training Institute discuss the very important topic of concussions and fighter specific implications.

Topics:

Mechanics and power for Hitting, pushing and throwing

Commentary on designing programs for fighters

Concussive effects, monitoring and fighting

Examples of cognitive loading

Efficiency factors when training for speed

HOST and GUEST can be found at:

Jennifer Schwartz

Arash Ranjbaran aka AJ

https://www.thinkfitbefitpodcast.com/arash-ranjbaran-on-biohackers-the-neuromuscular-system/

Related episodes:

March 2019 episode https://www.thinkfitbefitpodcast.com/arash-ranjbaran-the-body-mechanic/

https://www.thinkfitbefitpodcast.com/in-the-flow/

https://www.thinkfitbefitpodcast.com/speed-bumps/

Book mentioned:

Power of Habit

https://www.thinkfitbefitpodcast.com/speed-bumps/

Find AJ at the http://athletictraininginstitute.com/

Fitness For Consumption ep. 24: Cue Talent

Jennifer Schwartz — Wed, 17 Nov 2021 17:00:00 -0400

If you’ve been following along this season, here’s a recap; we introduced the notion of skill, defined what it is to be skillful, identified types of skills, based on their constituent parts, discussed the merits of whole, part or sequential practice, and finally, explored emotional affect and its impact on skill. Ok, now what?

Now that we know what to do and how to practice it, what type of cueing and feedback are necessary in order to master it? Wait a sec, do we actually need any cueing or feedback? If so, why, how much and when? How does it change from beginner to expert? What does it look like when you need to get individuals of different strengths, sizes and capabilities to work together to accomplish a uniform outcome?

This episode examines cueing and feedback from fresh perspectives. This week we’re joined by Dr. Nich Lee Parker, Head Coach of Columbia University’s Men’s Lightweight Rowing team, and Gregory Youdan MA, MS, Visiting Researcher at Brown University and Latsky Dance board member. Together, we push beyond counting reps and tired cliches and dive into research and personal approaches and observations gained from the collective experience of working with individuals, from professional athletes to dancers with hemiplegic cerebral palsy.

In this episode we discuss:

Greg and Nich’s take on the hardest skill in sport

Can you acquire a motor skill without feedback?

Movement as the skill vs moving to achieve a goal

The application of cueing and feedback as a function of stage of learning

Variability in movement

Use of cues and feedback to allow for error

Considering safety of the performer with the use of cueing and feedback

Glossary:

Augmented Feedback - providing information to a performer which is supplemental to feedback they are receiving from internal sensory mechanisms

Knowledge of Performance - a category of augmented feedback, providing information about a movement process

Knowledge of Results - a category of augmented feedback, providing information about the outcome of a movement process

Motor Learning - The degree to which a skillful movement is retained and can be transferred to different tasks

Motor Performance - The degree to which skillful movement occurs, without consideration for retention or transfer

Verbal Cue - short, concise phrases that direct a performer’s attention to important environmental, psychological or biomechanical characteristics of performing a movement

References:

Newell, K. M., & Jordan, K. (2007). Task constraints and movement organization: A common language. In W. E. Davis & G. D. Broadhead (Eds.), Ecological task analysis and movement (pp. 5–23). Human Kinetics.

You might also like:

Season 1, Episode 5 - Whose movement is it anyway?

Season 2, Episode 8 - It’s about time

episode site: https://www.thinkfitbefitpodcast.com/cue-talent/

Dr. Adriaan Louw and Jen Uschold PT discuss the Certification in Lifestyle Medicine

Jennifer Schwartz — Mon, 15 Nov 2021 17:00:00 -0400

Exercise has an important role in our future health, but can modern medicine integrate exercise and lifestyle factors? One of the answers to that question is in this episode.

This conversation moves from how we think about exercise to elevating healthcare and challenging the patterns of conventional medicine.

Two talented educators and physical therapists join Jennifer in discussing professional healthcare education that has the potential to change medicine for the better, worldwide.

Jennifer talks with Dr. Adriaan Louw and Jen Uschold of Evidence in Motion about one of their newest course offerings, Certification in Lifestyle Medicine. This certification brings exercise, wellness and behavior change to the forefront of patient and client care in various types of practices: physical therapy, occupational therapy, behavioral therapy, and other types of licensed health care providers.

Jenn is starstruck in this episode. It features a leader in Pain Education and research.

Topics of discussion include:

Certification in Lifestyle Medicine

Investing in wellness and health as a whole

Downstream vs upstream in healthcare

Pain associated with chronic diseases

Interconnectedness of poor sleep quality and health seeking outcomes

Guest bios:

https://evidenceinmotion.com/people/adriaan-louw/

https://evidenceinmotion.com/people/jen-uschold/

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

episode.

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

JOIN THE CONVERSATION: If you have a question or a topic you want us to address, send us an email here. You can also connect to us through Twitter, Facebook, and Instagram. Tag #thinkfitbefit for a chance to be featured!

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

https://www.thinkfitbefitpodcast.com/the-updated-way-to-understand-pain/

Evidence in Motion: https://evidenceinmotion.com/

Jen’s website for Physical Therapy care in Alexandria VA: https://180therapyandwellness.com/

Certification in Lifestyle Medicine: https://evidenceinmotion.com/program/certification-in-lifestyle-medicine/

Links of interest:

Previous episode featuring Jen Uschold

Pain Reframed podcast:

https://evidenceinmotion.com/pain-reframed-podcast/

Episode page: https://www.thinkfitbefitpodcast.com/dr-adriaan-louw-and-jen-uschold-pt-discuss-the-certification-in-lifestyle-medicine/

Fitness For Consumption ep 23: In The Flow

Jennifer Schwartz — Wed, 03 Nov 2021 16:00:00 -0400

Ready to be aroused? We’re not sure what you’re thinking, but we’re talking about skill here! Simply put, our ability to perform gross or fine motor skills is determined, in part, by how well we manage our state of arousal. Are we “locked in” and ready to go, or hyperstimulated, anxious and stressed? Whether you’re an athlete competing in the world championships or playing Chopin in a piano recital, you’ve probably had firsthand experience with how unmanaged arousal can hijack your intentions.

The antithesis of being stressed is achieving a state of flow. Ahhh, just saying it sounds relaxing. What does it mean to be in flow? Things seem to organize with less effort, we’re accomplishing tasks with precision, time seems irrelevant. In a nutshell, there’s an enjoyable ease to our activity.

Arousal and flow states are mentioned like other nebulous fitness terms, including “holistic” and “functional,” but what do they really mean? To answer our questions, we’re joined this week by Sport Psychologist and triathlon coach, Dr. Susan Sotir. Our conversation focuses on the psychological aspects of physical performance, including arousal, coping skills, and self-efficacy.

We turn to recent events in the sports world to explore the psycho-emotional challenges confronting world class athletes. And through our discussion of Dr. Sotir’s approach to managing cognitive load and improving mental focus and emotional readiness, we present a model for working with our own clients in a gym setting.

Of course, no episode during our season of skill will be complete without our guest’s perspective of the most difficult skill in sports.

In this episode we discuss:

The definitions of arousal

States of arousal needed for fine vs gross motor skills

Do high level performers reduce their arousal or improve their coping skills?

The questions Suzi asks her clients after performing a task

Definition of flow and the conditions inherent in a flow state

The biological ramifications of psychological states, why words can really matter

Glossary:

Arousal - A physiological response to a psychological experience

Flow - A model of optimal experience in which intrinsically motivated individuals achieve a level of focus in which they are fully invested in the present moment while eliminating negative feelings and distractions

Gross Motor Skill - A motor skill involving broad, general movement patterns, requiring the use of large musculature

Fine Motor Skill - A motor skill requiring precise movement control, typically involving hand and finger function and small muscle groups

References:

Csikszentmihalyi, Mihaly (1990). Flow: The Psychology of Optimal Experience. New York: Harper and Row

You might also like:

Season 3, Episode 2 - Speed Bumps

Season 1, Episode 1 - Why we move

www.thinkfitbefitpodcast.com/in-the-flow/

Box Jumps: are they functional or just for fun?

Think Fit. Be Fit. podcast network — Mon, 01 Nov 2021 16:00:00 -0400

Box Jumps seem quite simple, face the box and smoothly launch yourself on top of it.

Since these jumps are deemed 'full body exercises',, Fitness Influencers and experienced trainers alike use them in various ways. The claims for using them range from ‘functional strength’ to explosive strength to blasting fat. Jenn and Meredith Mack take a step into the textbooks and mechanics to look at the origin of this exercise and examine its use across the wide span of industry recommendations.

Are the jumps worth the potential cuts and bumps? Of course in most fitness circles, you’ll hear- ! Box Jumps ! have so! many benefits!

Before you jump in, on or down, check out this episode because Peach Pit takes a critical look at this popular exercise.

Be sure to tell us what you think about our new term #AppropriatelyPumpy and if it applies to your box jumps.

Topics:

Are box jumps as sensational as their hype?

Box jumps, Jump training and plyometrics: what are they? Is one better than the other?

Classical view on box jumps from strength & conditioning

Goals, sport specific training and conditioning

NSCA recommendations

Get ready to be inspired by perspective and industry wisdom on exercise trends, past and present!

Your hostesses can be found at:

Jennifer Schwartz

Meredith Mack

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

episode.

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

JOIN THE CONVERSATION: If you have a question or a topic you want us to address, send us an email here. You can also connect to us through Facebook, and Instagram.

Visit the episode page: https://www.thinkfitbefitpodcast.com/box-jumps-are-they-functional-or-just-for-fun/

Links and references:

Siff, M. C. (2009). Supertraining (6th Edition). Supertraining Institute.

Special Strength Training: Manual for Coaches by Verkhoshansky, Yuri, Verkhoshansky, Natalia (2011) Paperback. (2014). Verkhoshansky.com.

Dr. Yessis on YouTube

https://youtu.be/NFS9oc-vLQ0

Arash Ranjbaran on Biohackers and The Neuromuscular System

Jennifer Schwartz — Mon, 25 Oct 2021 16:00:00 -0400

If scientists can measure 9800 plus molecular interactions during a single bout of exercise, don’t we want to know how to retain and enhance that capability?

Muscle health is not often sought after, but Jenn and her guest Arash Ranjbaran of the Athletic Training Institute in Bellevue Washington explore why this is and some of the healing and performance factors in the neuromuscular system.

Arash (AJ) even discusses the neuromuscular system as a programming language, truly fascinating!

Topics:

Concepts on various functions of the neuromuscular system
Muscle Activation Techniques Rx
Injury physiology
AJ's perspective on muscles and injury as a professional MMA coach and conditioning expert.
What biohackers get wrong about muscles and shoulders

HOST can be found at:

Jennifer Schwartz

Arash Ranjbaran aka AJ

AJ and Jenn from March 2019

Related episodes:

Sports Physical Therapy: Dr. Seth Blee

Episode page: https://www.thinkfitbefitpodcast.com/arash-ranjbaran-on-biohackers-the-neuromuscular-system/

Fitness For Consumption ep. 21: Speed Bumps

Jennifer Schwartz — Wed, 20 Oct 2021 16:00:00 -0400

What’s slippery, sloping and jolting? If you think it relates to one of the most difficult things to do in sports, you might be right. Once again, we’re joined by our friend and esteemed colleague, Dr. David Behm, who shares his insights into what constitutes the hardest skill in sports.

While acknowledging the need for physical prowess in performing motor skills, the trio shifts the focus to the often overlooked cognitive requirements of skill, which are highly influential in determining performance outcomes. How do cueing and feedback affect cognitive performance?

Finally, we return our skill-based conversation to the gym. We introduce new substrates of skill and describe how these can be used to promote skill acquisition, even in an exercise as pedestrian as a leg extension! How? You’ll have to listen to find out, so jump right in and enjoy this unique and layered exchange that is chock full of practical ideas that you can try yourself!

In this episode we discuss:

The relative difficulty of skills
The concept of events and its effect on the perception of time
Is exercise a skill?
Do we need to replicate a skill in the gym to get better at it?
How can a skill-based approach to exercise help us reach our goals faster?

Glossary:

Perceptual Substrates - The use of visual, auditory, and proprioceptive information in the execution of a motor skill.

Psychological Substrates - The required level of confidence, emotional readiness and coping ability associated with a motor skill.

Selective Attention: The conscious direction of attention placed on relevant features of the environment for the purpose of maximizing skill performance.

References:

Behm, D. G., & Carter, T. B. (2020). Effect of Exercise-Related Factors on the Perception of Time. Frontiers in Physiology, 11, 770

You might also like:

Season 1, Episode 1 - Why we Move

Season 1, Episode 5 - Whose Movement is it Anyway?

Season 2, Episode 3 - In the Moment

Follow your hosts on instagram: https://www.instagram.com/fitnessforconsumption/

Follow the podcast network: https://www.instagram.com/thinkfitbefit_podcast/

Episode page:

www.thinkfitbefitpodcast.com/speed-bumps/

Core Training with the Core Restore Training System™

Jennifer Schwartz — Mon, 11 Oct 2021 16:00:00 -0400

One of the big myths in core training is that one muscle is more important than the other.

For example: videos that claim you must do leg lifts to strengthen your ‘lower abs’ or therapeutically releasing the psoas to help back pain are simply not accurate.

Christopher Verdi, the inventor of Core Restore Training System™ talks with Jenn to break down this myth and they share their perspectives for challenging the core muscles in an effective way.

Chris's truly unique training system has the ability to challenge muscles in a 360 degrees set up and decrease recovery time for athletes and those with chronic tightness alike.

Check out Chris and The Core Restore on instagram, YouTube and if you are interested in purchasing a CRTS™ reach out to info@core-restore.com

Topics:

Development of core muscles after spinal fusion
What muscles are included in the Core
Core training myth revisited: no one more muscle is more important than the other
The transition from MAT to exercise and core exercise

HOST can be found at:

Jennifer Schwartz

Chris's first interview from July 2020

Related episodes:

Core Myths presented by Jenn Core Training Myths podcast episode

Fitness for Consumption ep. 20: A Flick Of The Wrist

Jennifer Schwartz — Wed, 06 Oct 2021 16:00:00 -0400

And, we’re back! A little change of scenery is in order to kick off season 3 of Fitness for Consumption. Catching up after a short summer break, GG offers his view from his own personal training camp while Dr. J invites us on his road trip to California. While regaling us with a story from the road, PJ shares an insight describing how driving with cruise control can quickly scale up from an activity controlled with a simple flick of the wrist, to one that demands complex spatial and temporal problem solving.

And thus we introduce the prevailing theme of this season’s episodes; motor skill.

Episode one begins with a question, what is the hardest skill to perform in sports? But before we can answer that, we need to define skill. What is it exactly, and how does it relate to the exercises we do in the gym? Is an exercise, in fact, a skill, or the thing we do to develop skills?

Continuing, PJ and GG deconstruct skills into their constituent parts, while introducing different categories of skill. What must we possess in order to solve them, how do we organize our movements to perform them, and how can we train to improve skills without performing the skills themselves? It’s all unveiled in episode 1.

In this episode we discuss:

What is skill?

The degrees of freedom problem

Types of motor skills; open vs closed

Fitts law - the speed/accuracy trade off

Gentile’s taxonomy

Dimensions of skills

Considering modifying skill difficulty

Glossary:

Closed Motor Skill - a motor skill involving an environment in which the spatial and temporal components are relatively certain and predictable.

Cognitive Load - the volume of information that must be processed during a specific motor skill.

Degrees of Freedom - the number of independent elements within a system and the number of ways each element can act individually and then collectively.

Degrees of Freedom Problem - a control problem that exists when determining how to constrain a system’s many degrees of freedom in order to produce a specific result.

Gentile’s Taxonomy - a classification system of motor skill progression designed to include a variety of movement characteristics. This incorporates several factors including environmental context, object manipulation, movement or stability of the body, and the presence of independent timing mechanisms.

Open Motor Skill - a motor skill involving an environment in which the spatial and temporal components are relatively uncertain.

You might also like:

Season 1, Episode 1 - Why we Move

Season 2, Episode 8 - It’s About Time

Follow the host and co-host at https://www.instagram.com/fitnessforconsumption/

Check out all of their episodes: https://www.thinkfitbefitpodcast.com/tag/f4c/

Contact the network for advertising rates or sign up for our newsletter at https://www.thinkfitbefitpodcast.com/

Are Frog Pumps peach worthy?

Jennifer Schwartz — Mon, 27 Sep 2021 16:00:00 -0400

The “Frog Pump” exercise has been called the “the best butt exercise” by Women’s Health Magazine and is also viewed as a ‘glute activation drill’ by many in the booty building scene. Jenn and Meredith take a bite into these claims and they present a critique of the exercise design.

After listening to this episode you could potentially examine the exercise for yourself and independent of the idea that the same ‘glute activation’ drill is for anybody and everybody.

Get a look at the Frog Pump here from 'The Glute Guy" Bret Contreas:

https://youtu.be/HyCiZVMMDW4

Get ready to be inspired by perspective and industry wisdom on exercise trends, past and present!

Your hostesses can be found at:

Jennifer Schwartz

Meredith Mack

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JOIN THE CONVERSATION: If you have a question or a topic you want us to address, send us an email here. You can also connect to us through Twitter, Facebook, and Instagram.

Core Training Myths

Jennifer Schwartz — Mon, 20 Sep 2021 19:20:53 -0400

There is not much useful substance in a long list of ‘ab’ exercises. Core training myths have infected the fitness industry’s ability to teach exercise in a meaningful way. Today’s episode is a beacon for a better understanding of our core exercise parameters and strategy.

Fitness has been oversimplified for too long. Jennifer shares her beliefs about core training and her perspective that an oversimplified view of exercise has created a mainstream fitness culture full of cheap, palatable information without substance.

Jenn goes into 6 Core Training Myths and even shares a story from her clinic about a basketball player's post surgery back pain and core training .

Items discussed:

Learn the critical thinking tools Jenn uses when scrolling the internet
Is the core really the starting point of all movement?
Is there really a best exercise for training the core?
Is one core muscle more important than another?
Expanded thoughts on why ‘sucking in your belly button’ is not helping your stability
How compression is a necessity when considering core functionality

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episode.

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

HOST can be found at:

Jennifer Schwartz

https://www.exerciseprofessional.com/

Links of interest:

Online trainer education ideas:

http://muscleactivation.com/

Related episodes:

https://www.thinkfitbefitpodcast.com/the-f-word-part-1/

https://www.thinkfitbefitpodcast.com/nikki-naab-levy-on-exercise-safety-cues-that-dont-work/

https://www.thinkfitbefitpodcast.com/the-f-word-part-2/

https://www.thinkfitbefitpodcast.com/clinging-to-the-idea-of-the-core/

Peach Pit Fitness #1

Jennifer Schwartz — Mon, 13 Sep 2021 16:00:00 -0400

Welcome to the first Peach Pit Fitness show, Jennifer and her new co-host Meredith Mack will dive into fitness buzzwords, workout trends or exercise through 2 segments: current trend critique and bringing back the classics of 90’s fitness. ⁠⁠

⁠⁠We aim to be your guides in a new commentary on how fitness shapes our lives with our knowledge of and experience in exercise mechanics, strength training for women, anatomy, injury and how the body adapts.

Be sure to subscribe to the TFBF feed so that you don’t miss these episodes and the opportunity to enjoy exercise beyond a superficial level.

Join the podcast network newsletter here: https://www.thinkfitbefitpodcast.com/

Follow Meredith on instagram: https://www.instagram.com/meredith_mack/

Follow Jenn on instagram: https://www.instagram.com/jennifer_simone_schwartz/

The podcast network on Instagram: https://www.instagram.com/thinkfitbefit_podcast/

It’s our mission to help you navigate the fluff and get into the results.

This inaugural episode explains it all!

music composed by Darren O'Brien of Activity Partners https://darrenpatrickobrien.com/

Nikki Naab-Levy on Exercise Safety Cues That Don't Work

Jennifer Schwartz — Mon, 30 Aug 2021 16:00:00 -0400

Here at Think Fit. Be Fit. we are constantly on a quest to identify the best way to communicate effective exercise techniques and concepts. Today, Nikki and Jennifer discuss 3 commonly used cues in exercise instruction that simply do not do your movement justice.

If you have ever found exercise instructions utterly confusing then tune in and start sharing because the cues that Jenn and Nikki cover in this episode are overused daily.

Topics discussed:

An alternative to cueing that doesn’t make a lot of sense
How injuries are not likely to be associated with structural alignment
Pervasive fitness myths
Body resilience
#freebritney and fitness purity culture

Nikki is an experienced fitness professional. “Workouts that don’t hurt” is one of the by-lines on her instagram bio @naablevy

She shares messy and intimate positions on recognized fitness myths and how the fitness industry can be dehumanizing and unfair to consumers.

To me, she really sets the tone for change in the fitness industry. We discuss one of the most important factors in the consumption of exercise and fitness- context matters.

Nikki Naab-Levy is a strength coach and Pilates teacher with bachelor’s degrees in both Exercise Science and Journalism from Ohio University, and over a decade of experience helping people achieve strength and mobility with less pain.

Her work has been featured in SELF magazine, Women’s health, and Girls Gone Strong.

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episode.

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WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

Nikki Naab-Levy

Context matters: Fitness Influencers with Nikki Naab-Levy

Jennifer Schwartz — Mon, 23 Aug 2021 16:00:00 -0400

The Fitness Influencer culture is messy and full of gaping knowledge holes. Because of the popularity of Fitness Influencers, it's becoming more apparent that the things we typically celebrate in fitness are too extreme and unrealistic for them to work and this leads to a lack of activity and burnout.

Jennifer and Nikki Naab-Levy of www.naablevy.com discuss the context of our fitness practice shaping so many things in our life. This episode is part spontaneous conversation and part solo-cast from Jennifer.

They discuss one of the most important factors in the consumption of exercise and fitness- context matters.

Topics discussed:

how the fitness industry can be dehumanizing and unfair to consumers.
Fear of weight training and basic strength training models
being burned by fitness culture and trendy workout routines.
decreasing the chances of falling prey to false marketing

Her work has been featured in SELF magazine, Women’s health, and Girls Gone Strong.

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episode.

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WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

SUPPORT THE SHOW: by checking out LADDER SPORT, a line of high performance nutritional supplements created by Lebron James and his trainer. They are high quality and NSF certified. Use the code BEFIT10 for a special discount!

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

Nikki Naab-Levy

Email hello@naablevy.com

Jesse Wild on Training the Unconscious Mind

Jennifer Schwartz — Mon, 16 Aug 2021 16:00:00 -0400

When we train our body with access to our unconscious mind we are taking advantage of our biology's ability to reset and unlocking the potential for tremendous physiological and psychological health benefits.

Jennifer discusses the advantages of training the unconscious mind with Utah's only MAT Rx™ specialist, Jesse Wild of www.jessewildma.com

Jennifer even shares her experience with knee injuries and integrating this type of training for a full recovery.

Your mind is powerful. Are you consciously creating a strong and healthy body? Start to harness your jedi mind power by tuning in to this episode.

Topics discussed:

Pain, injury and emotions that wreck havoc on your progress
Why fitness culture hurts our chances of being relatively pain free
Muscle Activation Techniques™ as a tool to help people with injury and tightness
How Jesse integrates MAT™ with Neuro-Linguistic programming and hypnosis

Jesse Wild is a MAT Rx Full Body Practitioner in Utah. He is an enthusiastic and experienced exercise professional with a passion for education. Jesse is dedicated to maximizing and restoring the full physical potential to individuals of all abilities. He is Utah’s highest level trained Muscle Activation Techniques Certified Specialist (MATcs MAT Rx), Master Level Resistive Training Specialist (RTSM), and holds a Bachelors of Science in Exercise Science from the University at Buffalo.

Links of interest:

http://muscleactivation.com/

http://www.jessewildma.com/

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episode.

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WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

http://www.jessewildma.com/

Jesse Wild

Dr. Elisa Epel PhD on Found My Fitness podcast:

www.thinkfitbefitpodcast.com/jesse-wild-on-training-the-unconscious-mind/

Cold Thermogenesis and Resilience featuring Jesse Wild

Jennifer Schwartz — Mon, 09 Aug 2021 17:08:26 -0400

Once we understand stress and resilience and that it is key to take feedback from our body, we can truly experience how exercise reaches us on a deep level.

Jennifer discusses how exercise and cold thermogenesis are the cornerstones of building strength and resilience. Jesse Wild joins her to discuss how to use the body as a bridge to both greater health, pain free movement and higher states of consciousness.

Resilience is built from partnering with your body. With intuition, tracking our activity or technology we can see the internal state of our body that is responsible for responding to stress.

Resilience is not simply being a bulldog and "toughening up". It has nothing to do with aggression and the ‘do-more’ culture of high intensity exercise or sports. Resilience is about accepting what is within our control. We must tune the body back into itself and understand that the human body actually loves acute stressors.

Listen in to learn about the mindset that Jenn uses and Jesse's first time in the cold water.

Topics covered:

A resilience mindset and why it is so important for continued progress
Cold Thermogenesis
Jesse’s first cold plunge experience
Why Jennifer and Jesse love the ice plunge practice

Jesse Wild is a MAT Rx Full Body Practitioner in Utah. Jesse Wild is an enthusiastic and experienced exercise professional with a passion for education. Jesse is dedicated to maximizing and restoring the full physical potential to individuals of all abilities. He is Utah’s highest level trained Muscle Activation Techniques Certified Specialist (MATcs MAT Rx), Master Level Resistive Training Specialist (RTSM), and holds a Bachelors of Science in Exercise Science from the University at Buffalo.

Links of interest:

Related episode: Think Fit. Be Fit. with Bob Soulierre https://www.thinkfitbefitpodcast.com/finding-your-power-with-bob-soulliere/

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

episode.

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

Jesse Wild

Meredith Mack discusses Tension Generation and Exercise Expansion

Jennifer Schwartz — Mon, 28 Jun 2021 16:00:00 -0400

What if we can embrace ‘tension’ in our exercise to make it easier and more enjoyable?

Meredith Mack joins Jenn to discuss that being influential means showing people a different way.

This is a rare conversation about diverging into creative energy and using different perspectives for our own best fitness and movement practices while staying grounded with strength training.

They even touch on toxic fitness culture in their own experience. Enjoy this heart centered fitness conversation!

Topics discussed include:

Meredith's brand, Tension Generation
Meredith’s experience as a IFBB pro
Tension as a concept to embrace in our exercise
Exploring different types of movement like gyrotonics, roller skating, strength training, living room exercise
Freedom to choose exercise and explore the possibilities
Being open- minded and systems based
Create a well rounded system to continue growth in our body

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

episode.

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

NEW TO THE SHOW? Don't be afraid to start with the trailer or our latest network update episode!

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

Meredith Mack

Tension Generation on instagram

Links of interest:

1 min content survey and discount

Click here to take to submit your fitness curiosities for critique

Network updates #2

Jennifer Schwartz — Mon, 21 Jun 2021 16:00:00 -0400

Think Fit. Be Fit. x Fitness For Consumption are providing a lot of valuable information through this channel.

This update includes an exciting announcement about a new segment and how you can help us create more intelligent fitness content.

Like Jennifer, this podcast network is full of energy for an exalted, kick ass version of fitness.

We are here to support an ongoing conversation about all the things that create more health expansion and opportunities to think about what goes into our fitness journey and how science interprets it. Let us know what is working for you by contacting us or send your comments and questions to hello@thinkfitbefitpodcast.com

Hang out with us and our friends on instagram

https://www.instagram.com/jennifer_simone_schwartz/

SURVEY! https://impactyourfitness.typeform.com/to/uoYsv3It

Links mentioned

Support the show by checking out our affiliate page:

https://www.thinkfitbefitpodcast.com/affiliate-partners/

Work with Jenn and her team virtually

https://linktr.ee/impact_your_fitness

Jessica Thiel on HRV’s relationship with Exercise and Sustaining Strength

Jennifer Schwartz — Mon, 14 Jun 2021 11:00:00 -0400

HRV or Heart Rate Variability is a hot topic in high performance exercise or sports, but what about the rest of us?

What does it mean for chronic pain and climbing your stairs pain-free?

Jessica Thiel and Jennifer explore this topic from the unique perspective of being Muscle Activation Techniques™ Rx practitioners.

This episode has a lot of laughs and you’ll even hear Jennifer and Jessica share stories about working with their clients.

Topics discussed:

Heart Rate Variability

Learning from our clients as Muscle Activation Techniques™ practitioners

Jessica’s unique approach and understanding of strength training

Jessica Thiel is a Chicago based trainer and MAT Rx™ practitioner. Check out her blog here: https://www.strengthsustained.com/

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episode.

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

NEW TO THE SHOW? Don't be afraid to start with the trailer or our Fitness For Consumption Season 2 Recap

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

https://www.strengthsustained.com/

Jessica ThielInstagram

Links of interest:

https://www.thinkfitbefitpodcast.com/finding-your-power-with-bob-soulliere/

http://muscleactivation.com/

https://www.youtube.com/c/GregRoskopfsMuscleActivationTechniques/featured

Gregory Charlop, MD on Retired Athlete Health and The Women's Sports Forum

Jennifer Schwartz — Mon, 07 Jun 2021 11:00:00 -0400

Gregory Charlop MD is a Stanford and UCLA trained anesthesiologist that followed his passion for wellness into telemedicine. His practice is dedicated to anti-aging medicine and the medical wellbeing of retired athletes.

Jennifer and Gregory discussed the many facets of health in women’s sports, high school athletes and retired athlete health.

Dr. Greg even shares tips on anti-aging medicine from his book, Why Doctors Skip Breakfast. .

Topics discussed:

Women’s Sport Forum

Female athletes and health issues

Mental health and athletes

Retired athlete health

Anti-aging medicine

“Why Doctor’s Skip Breakfast” by Gregory Charlop, MD

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

episode.

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

Clubhouse: @jennschwartz

Gregory Charlop MD

Ask Dr. Greg: Retired Athlete Health

Facebook

LinkedIn: https://www.linkedin.com/in/gregorycharlop/ Clubhouse: WellnessDoctor

Links of interest:

Blog feature: wellness tips

Retired Athlete Health: https://www.retiredathletehealth.com/

Gregroy Charlop MD: https://gregorycharlopmd.com/

Women's Sports Forum JUNE 17, 2021 https://www.womenssportsforum.com/

Why Doctors Skip Breakfast on Amazon

Fitness for Consumption: Season 2 Recap

Jennifer Schwartz — Wed, 26 May 2021 21:00:00 -0400

And that’s a wrap! Season two of the Fitness for Consumption is now officially in the books! Or, technically speaking, stored on the cloud for your listening pleasure, but, either way, join us for the season two wrap up episode with the founder of the Think Fit Be Fit network and fellow podcast host of the same name, Jenn Schwartz.

Jenn, PJ & GG go through the season episode by episode reflecting on lessons learned, surprising takeaways and questions that remain unresolved. If you’ve been listening to the episodes this is a great one to hear some further insights, if you haven’t yet had a chance to listen, this show is a great opportunity to get introduced to the body of work we have covered this season including power training, research study conclusions, biomechanics, unstable surfaces and stretching just to name a few.

We’re taking a little break but will be back this Summer with season three, where we plan on delving into the science of skill acquisition. Please drop us a comment to let us know what questions or topics you would be interested in hearing more about!

Featured episodes of Season 2

I Feel the Earth Move

The Fine Print, part 2

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episode.

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WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

Hosts can be found:

Jenn on Instagram

Fitness for Consumption on Instagram

Valuable Lessons in 3 Years of Fitness Podcasting

Jennifer Schwartz — Mon, 17 May 2021 11:00:00 -0400

A brief summary of this episode

Fitness for Consumption ep. 18: Size Matters

Jennifer Schwartz — Wed, 12 May 2021 21:00:00 -0400

When it comes to the human body, Size Matters. And this is particularly so for those who are interested in increasing their muscle mass. What exactly are we increasing, however, when our muscles grow? And how much bigger should we try to be? Is it just a matter of personal taste, or is there an optimal degree of hypertrophy for human movement? Some think bigger is better, while others believe that too much can be detrimental to movement and motor skill. Once again we’re faced with a fitness controversy, having no dearth of opinions. To help us sift through the science and uncover some of the secrets behind the size, we sat down with professor of physiology, researcher, and former Mr. United States Natural Bodybuilding Federation champion, Dr. Fred DiMenna.

Our previous two episodes, Power Play and It’s About Time, centered on rate of tension development (RTD), fatigue and the neuromotor implications of those constructs, so hypertrophy was a logical next subject. We cover some exercise physiology studies, techniques and perspectives on developing hypertrophy, and merge them with some of the motor control theories and personal perspectives discussed in prior episodes, to create a richer tapestry of What Really Matters when it comes to size.

Three reasons why you should listen to this episode:

First of all, what, exactly, is hypertrophy? Dr. DiMenna explains what’s occurring at the cellular level when a muscle undergoes hypertrophy, or hyperplasia and how it can be measured both in a lab and in the gym. There’s been some speculation as to what we’re actually experiencing during human muscle growth, and Dr. DiMenna offers his perspective.

How important is Growth Hormone (HGH)? Conventional wisdom tells us that post-exercise HGH, circulating in the blood, is an accurate marker of subsequent muscle growth. Dr. DiMenna clues us in to why that might not be the case. Dr. DiMenna also identifies a more accurate proxy of an environment amenable to creating hypertrophy that often gets overlooked by mainstream media, listen in to hear what this is!

Intensity is obviously necessary for hypertrophy, right? Perhaps, but what does intensity really mean? How do we quantify it? It seems like intensity and load should be synonymous, but does the load need to be heavy for the exercise to be intense? Can we create enough intensity with light loads to reach a stimulus significant enough to drive hypertrophy? How does that compare to using heavier loads?

Think learning about any of this can help you in your workouts? We do!

In this episode we discuss:

The cellular dynamics of hypertrophy
Hypertrophy vs hyperplasia
Protein synthesis
Fast and slow twitch fiber transitions due to hypertrophy training
Is hypertrophy training helpful as we age?

Glossary:

Concentric Failure - The point during a muscle-shortening contraction at which a repetition can no longer be completed

Eccentric Failure - The point during a muscle-lengthening contraction at which a repetition can no longer be completed

Hyperplasia - Muscle growth due to an increase in the number of muscle fibers

Hypertrophy - Muscle growth due to an increase in the size of muscle fibers

Mitochondria - An organelle found in most cells responsible for governing processes of respiration and energy production

Protein Synthesis - Two stage process; transcription and translation in which cells make new proteins, can be used as a proxy to measure hypertrophic effect of an exercise condition

References:

Mitchell CJ, Churchward-Venne TA, West DW, et. al. (2012) Resistance exercise load does not determine training-mediated hypertrophic gains in young men. Journal of Applied Physiology. 113: 71–77.

Takarada, Y., Nakamura, Y., Aruga, S., et. al. (2000) Rapid increase in plasma growth hormone after low-intensity resistance exercise with vascular occlusion. Journal of Applied Physiology. 88(1): 61–65.

Trappe, S., Williamson, D., Godard, M., et. al. (1985) Effect of resistance training on single muscle fiber contractile function in older men. Journal of Applied Physiology. 89(1): 143-52.

West DW, Burd NA, Tang JE, et. al. (2010) Elevations in ostensibly anabolic hormones with resistance exercise enhance neither training-induced muscle hypertrophy not strength of the elbow flexors. Journal of Applied Physiology. 108: 60–67.

West DW, Kujbida GW, Moore DR, et. al. (2009) Resistance exercise-induced increases in putative anabolic hormones do not enhance muscle protein synthesis or intracellular signalling in young men. Journal of Physiology 587: 5239–5247.

You might also like:

Season 1 Episode 9 - Lessons from an Icon

Season 2, Episode 7 - Power Play

Season 2, Episode 8 - It’s About Time

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episode.

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

NEW TO THE SHOW? Don't be afraid to start with the trailer or our recap episodes.

HOST can be found at:

Instagram https://www.instagram.com/fitnessforconsumption/

Remy Rory on Unconventional Cardio Exercise

Jennifer Schwartz — Mon, 10 May 2021 11:00:00 -0400

How many times are we going to listen to fitness experts having a conversation about cardio exercise being ‘good’ or ‘bad’?

Not this time, Jennifer and Remy Rory of MNE Fit Camp have a conversation about keeping our mind open, in a nonjudgemental spaciousness, to entertain different approaches to exercising our cardiovascular systems.

Exercise is so nuanced that we really can’t take the assumption that there is only one way to hack your system for healthy living.

Topics discussed:

Remy’s practical approach to helping his clients “Make No Excuses”
Different tools for cardiovascular exercise: kettlebells, jump ropes, suitcases, calisthenics
Jenn discusses Pain Science and getting out of your own way

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episode.

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

NEW TO THE SHOW? Don't be afraid to start with the trailer or our recap episodes.

HOST and Guest can be found at:

Jennifer Schwartz

Remy Rory MNE Fit Camp

https://evidenceinmotion.com/program/certification-in-lifestyle-medicine/

Facebook

Links of interest:

https://evidenceinmotion.com/course/introduction-to-the-pain-science-education/

https://evidenceinmotion.com/course/therapeutic-neuroscience-education-online/

Other shows you might like:

https://www.thinkfitbefitpodcast.com/a-run-for-the-money/

Fitness for Consumption ep. 17: It's About Time

Jennifer Schwartz — Wed, 28 Apr 2021 21:00:00 -0400

Exercise, it’s About Time, time under tension (TUT) that is. If you lift weights you’ve most likely heard this term at some point along your journey. Good chance it was mentioned in a conversation, media piece or Google search related to recommendations for increasing muscle mass. “They,” the collective voice of conventional wisdom on exercise, often propose that increasing TUT is a necessary step for building hypertrophy. But...what are they talking about, exactly? The amount of time it takes to complete a single rep? The amount of time it takes to complete a set? The amount of time a muscle is exposed to tension during an entire workout? All the above?

Is increased time under tension a magical elixir for all muscular development concerns, including making gains in strength and power? Could it be that increasing TUT might actually inhibit the development of certain substrates!? Are there some lesser known applications you can try in the gym tomorrow that might just yield better results? Well, It’s About Time someone turned a critical eye towards this topic to separate the supported from the supposed, and that is exactly what we do in It’s About Time, this week’s installment of the Fitness For Consumption podcast.

Three reasons why you should listen to this episode:

The conventional wisdom of time under tension. TUT, either by increasing the length of a single rep, or increasing the amount of reps in a set to fatigue is often considered a requisite for developing hypertrophy. It’s also speculated by some that training slowly is a safer and more effective way of training for explosive power. The research in this area can paint a different picture however, and it might just make you reconsider what you have heard.

A (not) new way of thinking about your sets: cluster loading. Although cluster loading has been around for decades, it is unfortunately not well known within the consumer and even fitness professional population. What is it? Why use it? How might it be used as a potentially ideal application for traversing the challenge of developing strength, power and hypertrophy? What are some potential drawbacks? We cover the research and share some really interesting findings.

On a neuromotor level, what actually happens when you move slowly and intend to move slowly? With so many social media fitness accounts seemingly obsessed with creating muscle activation, what does some of the research investigating deliberately slow and fatiguing movement actually show us about recruiting fast twitch motor units? And, what, if anything, can you do about it using voluntary intention?

Think learning about any of this can help you in your workouts? We do! Only one way to find out though, give it a listen and let us know what you think!

In this episode we discuss:

The different perspectives on TUT
EMG studies examining effects of sustained muscular contraction
What happens to our ability to recruit fast twitch motor units during fatiguing contractions
Cluster loading principles and potential applications
Are sports binary in function? Either totally aerobic or anaerobic? What to consider if you need both

Glossary:

Cluster Loading - An alternative form of performing an exercise set in which there are distinct rest intervals between either single repetitions or a few grouped repetitions, for the purpose of preserving power output

Isokinetic Exercise - Exercise performed at constant speed

Isometric Exercise - Exercise performed where there is muscular contraction but no joint displacement

Isotonic Exercise - Exercise performed with a constant load

Presynaptic Facilitation - A process whereby motor units are stimulated, lowering their firing threshold and facilitating an action potential.

Presynaptic Inhibition - A process in which a nerve cell is inhibited, raising the firing threshold and decreasing the likelihood of reaching an action potential.

Supraspinal Centers - Supraspinal/segmental centers are centers "above" the spinal cord and brainstem including cerebellum, basal ganglia and the sensory and motor cortices cortexes

References:

Christensen, H. and Fuglsang-Frederiksen, A. (1988). Quantitative surface EMG during sustained and intermittent submaximal contractions. Electroencephalography and Clinical Neurophysiology. 70: 239-247.
Davies, T.B., Halaki, M., Orr, R., et al (2020). Changes in bench press velocity and power after 8 weeks of high-load cluster- or traditional-set structures. Journal of Strength and Conditioning Research. 34(10): 2734-2742.
Faigenbaum, A. D., Kraemer, W. J., Blimkie, C. J., Jeffreys, I., Micheli, L. J., Nitka, M., & Rowland, T. W. (2009). Youth resistance training: updated position statement paper from the national strength and conditioning association. Journal of strength and conditioning research, 23(5 Suppl), S60–S79.
Fuglevand, A.J., Zackowski, K.M., Huey, K.A. and Enoka, R.M. (1993). Impairment of neuromuscular propagation during human fatiguing contractions at submaximal forces. Journal of Physiology. 460: 549-572.
Garcia-Ramos, A., Gonzalez-Hernandez, J.M., Banos-Pelegrin, E., et al. (2020). Mechanical and metabolic responses to traditional and cluster set configurations in the bench press exercise. Journal of Strength and Conditioning Research. 34(3): 663-670.
Grimby, L. and Hannerz, J. (1977). Firing rate and recruitment order of toe extensor motor units in different modes of voluntary contraction. Journal of Physiology. 264: 865-879.
Hannerz, J. (1974). Discharge properties of motor units in relation to recruitment order in voluntary contractions. Acta Phsysiologica Scandinavia. 91: 374-384.
Hansen, K.T., Cronin, J.B., and Newton, M.J. (2011). The effect of cluster loading on force, velocity, and power during ballistic jump squat training. International Journal of Sports Physiology and Performance. 6(4): 455-468.
Krogh-Lund, C. and Jorgensen, K. (1993). Myo-electric fatigue manifestations revisited: power spectrum, conduction velocity, and amplitude of human elbow flexor muscles during isolated and repetitive endurance contractions at 30% maximal voluntary contraction. European Journal of Applied Physiology. 66: 161-173.
Loscher, W.N., Cresswell, A.G. and Thorstensson, A. (1996). Excitatory drive to the alpha-motoneuron pool during fatiguing submaximal contractions in man. Journal of Physiology. 491: 271-280.
Moffroid, M.T. and Whipple, R.H. (1990). Specificity of speed of exercise. Journal of Orthopaedic and Sports Physical Therapy. 12(2): 72-77.
Moritani, T., Nagata, A., and Muro, M. (1982). Electromyographic manifestations of muscular fatigue. Medicine and Science in Sports & Exercise. 14(3): 198-202.

You might also like:

Season 2, Episode 7 - Power Play

Season 1 Episodes 5 & 6 - Whose Movement is it Anyway?

Season 2, Episode 5 - In the Moment Part 2

The 8 Principles of Being Your Own Exercise Guru

Jennifer Schwartz — Mon, 26 Apr 2021 16:00:00 -0400

Continuous exercise progress comes from your body’s natural wisdom that allows you to create, innovate, and push boundaries.

The typical ‘exercise more to improve fitness’ model serves only a small population of active people. Without context most motivated exercisers are running themselves into the ground without any knowledge of how to rebound into a commitment with exercise that is long-term and sustainable.

In this episode, Jennifer shares the 8 principles of sustainable fitness that she lives by and wants to share this with the 1000s of athletes that she has worked with over her career span.

Understanding these 8 principles will have direct implications for your current workout plan and she invites you to join a free webinar in which she fully dives in to the first principle of exercise set up and anatomy.

https://event.webinarjam.com/register/37/5orv5h3z

Purchase the course Be Your Own Exercise Guru:

https://jennschwartz.kartra.com/checkout/8cba67c6b0fd5310dca4746feb794985

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

episode.

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

NEW TO THE SHOW? Don't be afraid to start with the trailer or our recap episodes.

HOST can be found at:

Jennifer Schwartz

https://www.thinkfitbefitpodcast.com/best-episodes-in-mobility-and-athletic-training-on-tfbf-x-f4c/

Links of interest:

https://www.thinkfitbefitpodcast.com/the-enhanced-home-fitness-solution/

https://www.thinkfitbefitpodcast.com/the-f-word-part-1/

https://www.thinkfitbefitpodcast.com/the-f-word-part-2/

https://jamesclear.com/atomic-habits

https://www.thinkfitbefitpodcast.com/the-goldilocks-zone/

https://www.thinkfitbefitpodcast.com/trevor-salzman-on-foundations-and-strength-for-golf-part-1/

https://www.instagram.com/tv/CIHXTDAnmfI/?utm_source=ig_web_copy_link

Fitness for Consumption ep. 16: Power Play

Jennifer Schwartz — Wed, 21 Apr 2021 21:00:00 -0400

We say “Power” training you say: ___________? Power training, what sort of images does that conjure? Little old ladies stepping off a curb or giant hulks performing snatches and cleans? If you think snatches and cleans you’d be right. But, if you think little old ladies stepping off of a curb, you’d also be right. Because power training is not about a specific set of exercises, it’s ultimately about load, acceleration and intention.

In this episode, “Power Play,” we once again separate the supposed from the science, like mistakenly relating human power output to the watts displayed on cardio machines, or that moving faster doesn’t mean we’re generating more power. Dr. J and GG explain why there’s a difference and why it matters.

And if power is a product of stimulating fast twitch muscle fibers, how is that measured? What do electromyography (EMG) studies tell us about how we recruit different motor units? What’s a motor unit you ask? Good question, and an important one at that. Not to worry, Dr. J and GG provide a simplified explanation.

Finally, the duo gets to what really matters; what we can do in the gym, at home, or anywhere to improve our power. But in typical Fitness For Consumption style, the solutions are more diverse than you may have originally thought. Lifting heavy weights? Sure. Lifting light weights? Sure. Walking, leaping, hopping, skipping? Sure. But using these tools that are already in your Fitness Eco-System™ effectively, for developing power, is all in the details and the details are in the episode, so give it a listen and let us know what you think!

In this episode we discuss:

Power training is not a specific type of exercise
Power training is primarily about Rate of Tension Development (ROTD)
Difference between velocity and acceleration and why that matters for power training
What happens in our neuromuscular system when we intend to move rapidly
What happens in our neuromuscular system when we intend to move slowly
Why using heavy load is good for developing power
Why using light load is good for developing power
Why using no load and no movement is good for developing power
Why using no load and no movement is limited in it’s functional transfer for developing power

Glossary:

Acceleration - the rate of change of velocity, or velocity divided by time

Joule - International Systems of Units (SI) measure of work. One Joule is equal to the work done by a force of one newton acting through one meter

Motor Unit - a single motor neuron and all of the muscle fibers that it innervates

Power - the rate at which work is done, or force times distance, divided by time

Rate of tension development (ROTD) - time course over which the neuromuscular system produces muscular tension

Velocity - the rate of change of displacement, or displacement divided by time

Watt - a unit of measure of power, defined as pound-feet per second

Work - force times distance

References:

Behm, D. (1995). Neuromuscular implications and applications of resistance training.Journal of Strength and Conditioning Research. 9(4): 264-274
Enoka, R. (1994). Neuromechanical Basis of Kinesiology. Second Edition. Human Kinetics. Champaign, IL. p159
Enoka, R. (1996). Eccentric contractions require unique activation strategies by the nervous system. Journal of Applied Physiology. 81(6): 2339-2346.
Fielding, R.A., LeBrasseur, N.K., Cuoco, A, et al. (2002). High-velocity resistance training increases skeletal muscle peak power in older women. Journal of the American Geriatrics Society. 50(4): 655-662.
Hannaford, B. and Lehman, S. (1986). Short time fourier analysis of the electromyogram: fast movements and constant contraction. EEE Transactions on Biomedical Engineering. BME-33(12): 1173-1181.
Kaneko, M. (1974). The Dynamics of Human Muscle. Kyorinshoin Book Company, Tokyo.
Komi, P.V. and Viitasalo, J.H.T. (1976). Signal characteristics of EMG at different levels of muscle tension. Acta Physiologica Scandinavia. 96: 267-276.
Komi, P.V., Viitasalo, J.H.T., Rauramaa, R., and Vihko, V. (1978). Effect of isometric strength training on mechanical, electrical and metabolic aspects of muscle function. European Journal of Applied Physiology. 40: 45-55.
Kranz, H., Williams, A.M., Cassell,J. et.al. (1983). Factors determining the frequency content of the electromyogram. Journal of Applied Physiology. 55(2): 392-399
Loeb, G.E., (1985) Motoneurone task groups: Coping with Kinematic Heterogeneity. J Exp Biol. 115, 137-146
Milner-Brown, H.S., Stein, R.B., and Lee, R.G. (1975). Synchronization of human motor units: possible roles of exercise and supraspinal reflexes. Electroencephalography and Clinical Neurophysiology. 38: 245-254.
Moritani, T. (1993). Neuromuscular adaptations during the acquisition of muscle strength power and motor tasks. Journal of Biomechanics. 26(s1): 95-107
Richardson, D.L., Duncan, M.J., Jiminez, A., et al. (2018). The perceptual responses to high-velocity, low-load and low-velocity, high-load resistance exercise in older adults. Journal of Sport Sciences. 36(14):1594-1601.

You might also like:

Season 1, Episode 2 - Why we move Part 2 - The Fitness Eco-system™

Season 1, Episode 8 - You’ve Got Nerve

Season 2, Episode 1 - I feel the Earth Move

Season 2, Episode 2 - The Fine Print - What’s it all about?

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode. .

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

NEW TO THE SHOW? Don't be afraid to start with the trailer or one of our recap episodes

HOSTS AND GUESTS can be found at:

https://www.instagram.com/fitnessforconsumption/

Sarina Jain of Masala Bhangra on keeping fitness young and fun

Jennifer Schwartz — Mon, 19 Apr 2021 16:00:00 -0400

Moving out of our comfort zones and into an enriching fitness is beyond the metabolic benefits of exercise. Today it’s all about Balle Balle and a more feminine design of fitness! Balle, Balle is a Punjabi term for happiness and our guest today says it a lot….

Jennifer and Sarina take this conversation to a deep level while discussing Sarina’s ambition, diverse group fitness dance company, being a mom and being a cultural energizer.

Sarina Jain is America’s first cross-cultural fitness star. She is the creator of the Masala Bhangra Workout™. She is an energetic fitness innovator, music-video choreographer and international television/radio personality. She wants us to get out of our comfort zone with dance fitness.

She’s been in fitness for 25+ years and is called the Jane Fonda of India. She was also on Good Morning, America in 2016 and hosted a segment on Discovery Channel’s All Star Workouts. Her workouts have also been featured in Elle Malaysia and Strait Times in Singapore.

Topics discussed:

dance fitness in the virtual space
business growth and transition
leadership as a cultural energizer
motherhood and fitness
longevity and youthful energy
emotional IQ in exercise

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode. .

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

NEW TO THE SHOW? Don't be afraid to start with the trailer or one of our recap episodes

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

Sarina Jain

Masala Bhangra on instagram

Get the latest on Masala Bhangra

Links of interest:

http://pressroom.alvinailey.org/the-ailey-extension/faculty/sarina-jain

https://www.masalabhangraworkout.com/page/MeetSarina

https://abcnews.go.com/Health/bollywood-dance-workout-craze-takes-gma/story?id=3738605

Join Jenn on the upcoming course and webinar, Be Your Own Exercise Guru, register here

Fitness for Consumption ep. 15: The Goldilocks Zone

Jennifer Schwartz — Wed, 14 Apr 2021 21:00:00 -0400

Get ready to stretch the truth. No, Dr. Juris and Gregory are not promoting little white lies, they’re re-investigating stretching, along with world-class neurophysiologist, Dr. David Behm.

Stretching and flexibility are topics that seemingly can’t get settled, and there’s no shortage of conventional wisdom, from being insufficient, to being excessive. This episode unveils the real science behind stretching and flexibility, and explains the difference between too little, too much, or being in the “Goldilocks Zone.

Listen to learn about diffuse noxious inhibitory control and how that can affect pain, relaxation and ultimately, range of motion. Imagine how you’ll impress your friends at your next Zoom dinner party when you whip that one out!

Perhaps, you’re one of many who supports the objective of achieving maximum range of motion. You may be less convinced after Dr. J reveals his research findings on highly skilled basketball players. Dr. Behm ultimately explains the meaning of the Goldilocks Zone and Dr. J concludes with a different perspective on stretching. The fog that surrounds stretching should finally dissipate. Whether you stretch, or don’t, this episode is a MUST LISTEN!

In this episode, we discuss

Stretching for range of motion, warm-up and performance
The different stretching modalities
The challenges with interpreting stretching research
The effects of foam rolling
Finding the right flexibility balance
Considering new perspectives

Glossary

Acute - A condition of relatively rapid onset and short duration.

Autogenic inhibition - A neuromuscular process in which sensory mechanisms in tendons inhibit further contraction in the related muscles, after sensing increased tension.

Chronic - A condition of relatively slow onset and long duration.

Diffuse, noxious, inhibitory control - A process by which pain, sensed during stretching, results in inhibition and relaxation of muscles.

Electromechanical delay - The latency between a stretch sensed in the muscle and the ensuing contraction, or relaxation.

Fascicle - A bundle of muscle fibers surrounded by connective tissue.

Golgi tendon organ - A specialized sensory organ, located in tendons, which responds to increases in muscle tension by inhibiting further muscle contraction.

Inhibition - A specific reduction in neural stimulation and activation of a muscle.

Muscle spindle - A sensory nerve cell, located within skeletal muscle, with specialized fibers that transmit information about change in length, and rate of change of length to the central nervous system.

Nuclear bag fibers - A cluster of fibers within the muscle spindle that is sensitive to dynamic changes in muscle length.

Nuclear chain fibers - A sequential chain of sensory fibers, located in the muscle spindle, that detects changes in the length of muscle.

Plastic - A semi-permanent state of muscle length.

Stretch tolerance - The ability of soft tissues to withstand varying degrees of stretch.

Thixotropic - Improving the viscosity of tissues in order to enhance fluidity and mobility.

References

Behm, D.G. and Chaouachi, A. ( 2011). A review of the acute effects of static and dynamic stretching on performance. European Journal of Applied Physiology. 111(11): 2633-2651.

Behm, D.G. and Kibele, A. (2007). Effects of differing intensities of static stretching on jump performance. European Journal of Applied Physiology. 101(5): 587-594.

Behm, D.G. et al. (2016). Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review. Applied Physiology, Nutrition, and Metabolism. 41(1): 1-11.

Bisconti, A.V. et al (2020). Evidence for improved systemic and local vascular function after long‐term passive static stretching training of the musculoskeletal system. The Journal of Physiology. 598(17): 3645-3666.

Chaouachi, A., et al. (2010). Effect of Warm-Ups Involving Static or Dynamic Stretching on Agility, Sprinting, and Jumping Performance in Trained Individuals. Journal of Strength and Conditioning Research. 24(8): 2001-2011.

FitTech and WellTech with Melanie Webb

Jennifer Schwartz — Mon, 29 Mar 2021 11:00:00 -0400

What's the north node for merging the fitness industry and digital community connection?

Return guest Melanie Webb and Jennifer discuss this direction and the possibilities of what's to gain.

Exercise and health experts often measure and validate our exercise based on biological factors like weight loss and calories. This conversation wants to pull us in a new direction to measure how engaged we are with our fitness journey.

Topics of discussion:

Best practices and trends in FitTech
FitTech and WellTech and new lessons about entrepreneurship
Exploration of why a digital fitness community matters

Melanie Webb is an inspiration to Jenn and many others, she is a leader in outdoor fitness and retreats. That’s why she’s the perfect person to teach us to step outside to play and workout in nature.

DEPARTURES Magazine calls Melanie Webb “The person to call for guided travel in Utah’s National Parks”

Melanie Webb founded Sol Fitness Adventures in 2007 (which is how long I’ve known her!) and added her private wellness retreat label WebbWell in 2019. She is a recognized leader in the adventure travel industry and an innovator in extending wellness retreats into the outdoors. Her work has been featured on Good Morning America, ATHLETA Chi, Outside, New Beauty, IDEA Fitness Journal, Los Angeles Times and more.

An avid explorer, Melanie’s athletic pursuits have taken her on adventures around the globe. She currently lives in Park City, where she bikes, hikes, and stand-up paddles her way through Utah’s spectacular outdoor playgrounds.

Mother Nature's Gym and the course:

https://www.amazon.com/Melanie-Webb/e/B07MXRTDDV?ref_=pe_1724030_132998060

BEFIT20 for 20% off on the course.

ADVERTISE WITH US: Reach dedicated exercise professionals, future trainers, and exercise enthusiasts all over the world. Send us an email hello@thinkfitbefitpodcast.com to get the conversation started.

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

NEW TO THE SHOW? Don't be afraid to start with the trailer

or our best of 2020 episode part

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

https://www.instagram.com/solfitadventure/

Melanie Webb

https://www.instagram.com/webbwellco/

https://solfitnessadventures.com/

Mother Nature's Gym and the course:

https://www.amazon.com/Melanie-Webb/e/B07MXRTDDV?ref_=pe_1724030_132998060

BEFIT20 for 20% off on the course.

Finding Your Power with Bob Soulliere

Jennifer Schwartz — Mon, 22 Mar 2021 16:00:00 -0400

Bob Soulierre once described his work as “The party trick that opens your heart”. That's because is work is the intersection of physical and spiritual. This episode shares a perspective on how we can use stress as a way to improve our health and physical performance.

Bob is a coach for mindset, breathing, cold exposure and hormesis for stress management. He works with a large array of performers and athletes including CrossFit athletes, opera singers and open water long distance swimmers.

This all emerged from his own transition from being a corporate cyber jockey on Wellbutrin to having his own feature on the CrossFit YouTube channel as an athlete in control of his health.

You’ll even learn how he has helped Jenn to be effective and potent with her inner work through the teachings of Wim Hoff, Oxygen Advantage and advanced HRV training.

Topics discussed:

Showing up for the inner and physical work with presence
Importance of community in human optimization
Going from sufferfest mentality with exercise to leaning into your power with internal knowing
HRV as a tool for measuring change
What does a ZERO HRV look like
The learning curve of changing your body
Fundamentals of self development
Pain neuroscience
Vagus nerve, diaphragm and the goals of improving human performance

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

episode.

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

NEW TO THE SHOW? Don't be afraid to start with the trailer

or our best of 2020 episode part

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

https://www.instagram.com/breathe.your.power/

Bob Soulliere

Links of interest:

https://linktr.ee/Breathe.Your.Power

Learn more about Pain Neuroscience from Dr. Adriaan Louw https://evidenceinmotion.com/guest-podcast/

Fitness For Consumption ep. 14: In the Moment Part 2- Barbell or Dumbbell?

Jennifer Schwartz — Wed, 17 Mar 2021 21:00:00 -0400

How often have you attempted dumbbell presses with half the weight of your barbell bench? That should work, right?

After all, if your barbell is balanced, you should have equal weight on both sides. But unless you’re working with a pretty light barbell load, you recognized that splitting the weight in half doesn’t equate to a comparable workout. You may think the challenge is related to shoulder stability, but you may want to think again.

This is a biomechanics issue, which keeps you “In The Moment.”

Listen as Dr. J and GG deconstruct the biomechanics of barbell and dumbbell presses, and even toss an interesting perspective into the debate over fixed path v free weight exercises.

We’re ramping up the math and physics in this episode, but not to worry, you’ll get all the information you need to apply these concepts yourself, and decide; barbell, dumbbell or both?

In this episode we discuss:

Forces as vectors
How forces combine and resolve
Normal forces
Angle of incidence
Shoulder moments
Elbow moments
Do dumbbells offer more “freedom” than machines?

Glossary:

Angle of incidence - the angular difference between a normal force and an applied force vector

Normal Force - a force which contacts a plane at a perpendicular angle

Resultant - the product of the combined effects of two or more component vectors

Scalar Quantity - A quantity that is fully described by a magnitude alone

Vector Quantity - a quantity that is described by both magnitude and direction

References:

Duffey, M. and Challis, J. (2011). Vertical and lateral forces applied to the bar during the bench press in novice lifters. Journal of Strength and Conditioning Research. 25(9): 2442-2447.

https://www.instagram.com/fitnessforconsumption/

You might also like:

S1, E2 - “The Fitness Ecosystem”
S1, E7 - “The Fine Print 1”
https://www.thinkfitbefitpodcast.com/the-fine-print-1-santana-et-al/
S2, E3 - “In The Moment”
S1, E3-”The F Word”

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

episode.

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

NEW TO THE SHOW? Don't be afraid to start with the trailer or our best of 2020 episode!

Network updates #1

Jennifer Schwartz — Mon, 15 Mar 2021 16:00:00 -0400

Think Fit. Be Fit. x Fitness For Consumption are providing a lot of valuable information through this channel.

This (new 1x month) update is not only a chance to chew on this incredible information but it’s the catch-up we all need.

Like Jennifer, this podcast network is full of energy for an exalted, kick ass version of fitness.

Hang out with us and our friends on instagram

https://www.instagram.com/jennifer_simone_schwartz/

https://www.thinkfitbefitpodcast.com/tag/f4c/

Episodes mentioned

https://www.thinkfitbefitpodcast.com/youve-got-nerve-with-dr-david-behm/

https://www.thinkfitbefitpodcast.com/i-feel-the-earth-move-dr-behm/

https://www.thinkfitbefitpodcast.com/love-to-move-exercise-changes-the-brain-and-how-it-can-treat-anxiety/

https://www.thinkfitbefitpodcast.com/love-to-move-myokines/

https://www.thinkfitbefitpodcast.com/love-to-move-no-more-fat-phobia/

Support the show by checking out our affiliate page:

https://www.thinkfitbefitpodcast.com/affiliate-partners/

Work with Jenn and her team virtually

https://linktr.ee/impact_your_fitness

Fitness for Consumption ep. 13: A Run For The Money

Jennifer Schwartz — Wed, 10 Mar 2021 22:00:00 -0400

Ask any avid runner what they think about treadmills and they will say...potentially anything! And for good reason. Treadmills, like many fitness products, have their polarized camps of promoters and detractors. Some say treadmills are more effective for conducting highly popular High Intensity Interval Training (HIIT) workouts, while others say treadmills are a lazier option, as the belt does the work for you. Can both perspectives be right? And while some treadmill criticisms are reasonable, do they apply to all treadmills? After all, not all treadmills are designed equally! If you have questions about these disputatious devices, listen to this episode in which we discuss the science and research about treadmills, and then decide for yourself if they’re worth a Run For The Money.

In this episode we discuss:

The most common opposing views on treadmills
The components of the issues; kinematics, kinetics and running economy
The reason different studies may show different results
Whether treadmills belong in the Fitness Eco-System

Glossary:

Coefficient of Restitution - the ratio of the final vs initial velocity of two objects after they collide

Gait - a pattern of limb movements made during locomotion

Ground Reaction Forces - the force exerted by the ground against a body in contact with it

Kinematics - branch of mechanics concerned with the motion of objects without reference to the forces causing them

Kinetics - the study of forces acting on objects

Relative Motion - the motion of one body with respect to another

Running Economy - energy demand for a given velocity of submaximal running

References

Websites

https://www.runnersworld.com/uk/training/a774418/how-effective-is-treadmill-running-compared-to-running-outside/

https://runnersconnect.net/treadmill-vs-running-outside-2/

https://www.active.com/running/articles/indoor-vs-outdoor-running-3-things-to-know-about-treadmill-training

https://www.womensrunning.com/training/road/why-does-treadmill-running-feel-harder-than-outside/

https://greatist.com/move/is-running-on-a-treadmill-better-than-outside

https://lauranorrisrunning.com/ask-a-running-coach-treadmill-running/

https://www.runnersworld.com/training/a20846772/how-effective-is-treadmill-running-compared-to-running-outside/

Citations

Bassett, D.R., Giese, M.D., Nagle, F.J., Ward, A., Raab, D.M., Balke, B. (1985). Aerobic requirements of overground versus treadmill running. Medicine and Science in Sports & Exercise. 17(4): 477-481.

Damiano, D.L., Norman, T., Stanley, C.J., and Park, H-S. (2011). Comparison of elliptical training, stationary cycling, treadmill walking and overground walking. Gait & Posture. 34: 260-264.

Dixon, S.J., Collop, A.C. and Batt, M.E. (2000). Surface effects on ground reaction forces and lower extremity kinematics in running. Medicine and Science in Sports & Exercise. 32(11): 1919-1926.

Elliott, B.C., Pyke, F.S., Roberts, A.D., et al (1974). The biomechanical effects of treadmill training on running performance. British Journal of Sports Medicine. 8: 171-175.

Kluitenberg, B., Bredeweg, S.W., Zijlstra, S., Zijlstra, W., and Buist, I. (2014). Comparison of vertical ground reaction forces during overground and treadmill running. A validation study. BMC Musculoskeletal Disorders. 2012: 1-8.

Mooses, M., Tippi, B., Mooses, K., Durussel, J., and Maestu, J. (2015). Better economy in field running than on the treadmill: evidence from high-level distance runners. Biology of Sport. 32: 155-159.

Schubert, A.G., Kempf, J., and Heiderscheit, B.C. (2014). Influence of stride frequency and length on running mechanics: a systematic review. Sports Health. 6(3): 210-217.

Van Ingen Schenau, G.J. (1980). Some fundamental aspects of the biomechanics of overground versus treadmill locomotion. Medicine and Science in Sports & Exercise. 12(4): 257-261.

White, S.C., Yack, H.J., Tucker, C.A., Lin, Hsin-Ying (1998). Comparison of vertical ground reaction forces during overground and treadmill walking. Medicine and Science in Sports & Exercise. 30(10): 1537-1542.

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https://campsite.bio/tedis

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ADHD and Exercise with Tedi Searle

Jennifer Schwartz — Mon, 08 Mar 2021 12:00:00 -0400

When it comes to ADHD and exercise, think smarter AND harder.

Different mental states and conditions have been largely left out of the conversation... not any longer, thanks to our rockstar guest, Tedi Searls.

Tedi talks about keeping the mind occupied and giving yourself variety in movement through aerobic and anaerobic activity.

We’re past fitness for physical outcome, and this episode invites you to think deeply about the myriad of approaches to improving the mind through functional fitness.

Tedi Searles is a trail runner, Health Educator, Fitness Trainer, and has ADHD. She is creating the happiest & healthiest version of herself and her cleints through fitness, food, & nature

If you are a trainer you can gain knowledge from Tedi’s experience as a middle and high school physical education teacher and personal trainer.

If you are an adult with ADHD this conversation will reveal some how some standard myths are holding you back and what it’s like to work with a squirrly mind.

If you are an exercise enthusiast, you will be less confused about how chemicals like adrenaline, endorphins and dopamine during exercise.

Topics covered:

ADHD and common myths

Advice for adults and parents on using movement to help with focus

Different types of exercise for ADHD

Ways that the outdoors, pets & things in our everyday life can treat the symptoms of ADHD

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Jennifer Schwartz

Links of interest:

2nd most downloaded episode on TFBF: Melanie Webb: Adventures in Mother Nature’s Gym

https://www.thinkfitbefitpodcast.com/melanie-webb-adventures-and-training-in-mother-natures-gym/

https://www.thinkfitbefitpodcast.com/affiliate-partners/

Dr John Ratey

http://www.johnratey.com/

Trailer

Jennifer Schwartz — Mon, 08 Mar 2021 00:44:37 -0400

The ThinkFit Be Fit podcast network is a refreshing change of pace from how you would normally talk about fitness. By understanding more deeply how things work, and offers a variety of approaches to fitness,

Hosts, Jennifer Schwartz, Gregory Gordon, Meredith Mack and Dr. Paul Juris have cumulatively over 6 decades of education and experience that is infused with off the cuff humor, helpful anecdotes and thought provoking discussion that will balance your viewpoints.

This is done with 3 shows on the same feed. Fitness for Consumption, Peach Pit Fitness and Think Fit. Be Fit. are the intersection of human movement science, exercise science, and embracing curiosity. This collection of shows discusses the nuances of training to help trainers, coaches, athletes & fitness lovers connect deeper to their exercise.

Fitness For Consumption ep. 12: In the Moment

Jennifer Schwartz — Wed, 03 Mar 2021 22:00:00 -0400

Here’s a riddle for you; Is a wall squat more like a typical back squat or a knee extension? Seems obvious, right? But, if you’ve been listening to our podcast, things are not always what they seem.

Still, the riddle remains. Whether you’re a personal trainer or exercise enthusiast, how would you begin to correctly answer this question? You can start with an opinion, but, knowing us by now, you know we prefer a more scientific approach. Is the answer that it resembles a back squat and has a similar kinetic chain? Or, is there something else, something inherent in every single exercise, although we rarely hear or see it mentioned in typical exercise commentary?

If you chose the last answer you’d be correct. What is that something? Well, it’s torque, of course. How does torque explain the effort we must apply to overcome the resistance in any given exercise? How does torque influence the way an exercise feels? Listen to this episode and discover how!

In this episode we discuss:

How biomechanics influence our exercise experience
Torque
Levers
Line of force
Effort vs resistance
Axis of rotation
Moment arms
Ground reaction forces

Glossary

Axis of rotation - a line, perpendicular to the plane around which a lever rotates

Biomechanics - the field of science that focuses on mechanical laws and their influence on movement and structure of living organisms

Ground reaction forces - the force, exerted by the ground, against an object in contact with it

Lever - a rigid body through which force is applied

Line of force - a line representing the direction along which force is applied

Moment arm - the shortest perpendicular distance from the line of force to the axis of rotation

Torque - a twisting force that tends to cause rotation

You might also like:

S1, E7 - “The Fine Print 1”

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JOIN THE CONVERSATION: If you have a question or a topic you want us to address, send us an email here. hello@thinkfitbefitpodcast.com

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The recap of Fitness for Consumption:

Part 1

Part 2

HOSTS AND GUESTS can be found at:

Love to Move: Exercise changes the brain and how it can treat anxiety

Jennifer Schwartz — Mon, 01 Mar 2021 12:00:00 -0400

“Neural Plasticity is arguably one of the most important features of our biology” Dr Andrew Huberman

The concept of Neuroplasticity holds so much promise for recovery from chronic pain and tightness, treating depression and anxiety with exercise and improving the health and longevity of the human brain.

The new “Love to Move'' episodes are dedicated to being more in love with exercise. Today’s episode on Neuroplasticity and BDNF is here to aspire your exercise with groundbreaking science to embody a love affair with exercise. After all, exercising muscle does more than burn calories! Exercising muscle is a way to increase the health of your brain and recondition pain, anxiety, depression and muscle tightness.

Jennifer even shares how her mother’s battle with ALS helped her see the importance of how exercise can influence the brain, body and mind simultaneously.

Topics:

Through the lens of research that supports the muscular system's ability to have influence on the brain, mind and body, we can choose exercise that improves our ability to change and grow.
ALS and Jennifer’s mission
Meta analysis findings on exercise for depression and anxiety
How lactic acid from exercise decreases anxiety
Neuroplasticity with intention and attention
How BDNF improves the structure and function of the brain

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HOSTS AND GUESTS can be found at:

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Love to Move: No more fat phobia

References:

Karnib N, El-Ghandour R, El Hayek L, et al. Lactate is an antidepressant that mediates resilience to stress by modulating the hippocampal levels and activity of histone deacetylases. Neuropsychopharmacology. 2019;44(6):1152-1162. doi:10.1038/s41386-019-0313-z

Suliman S, Hemmings SM, Seedat S. Brain-Derived Neurotrophic Factor (BDNF) protein levels in anxiety disorders: systematic review and meta-regression analysis. Frontiers in Integrative Neuroscience. 2013;7. doi:10.3389/fnint.2013.00055

Wang, Jie, Wei-Wei Hu, Zhi Jiang, and Mei-Jiang Feng. Advances in treatment of neurodegenerative diseases: Perspectives for combination of stem cells with neurotrophic factors World Journal of Stem Cells 12, no. 5 (May 2020): 323–38. https://doi.org/10.4252/wjsc.v12.i5.323.

Sen, Srijan, Ronald Duman, and Gerard Sanacora. Serum Brain-Derived Neurotrophic Factor, Depression, and Antidepressant Medications: Meta-Analyses and Implications Biological Psychiatry 64, no. 6 (September 2008): 527–32. https://doi.org/10.1016/j.biopsych.2008.05.005.

Links of interest:

Love to Move: Myokines

Found My Fitness, Dr. Rhonda Patrick

Dr. Andrew Huberman

Harvard blog on anxiety and exercise

Movement Pathways: using Neuroplasticity to heal from chronic injury and tightness

Fitness for Consumption ep. 11: The Fine Print - What's It All About?

Jennifer Schwartz — Wed, 24 Feb 2021 22:00:00 -0400

Due to popular demand, we are back with another version of the Fine Print, one of our signature episodes, in which we reduce a research study from the field of Human Movement Science to its fine print; you know, all the stuff you miss when you read something the first time around.

This time Dr. J and GG tackle a first-of-its-kind study, underwritten by a prominent health club operator and managed by a distinguished medical center. The intent of the study was, purportedly, to examine the difference in fitness outcomes between a group following an exclusive program, under the auspices of a high-caliber personal trainer, and another, which was entirely self-guided.

Take this rarefied opportunity to review a study with a real research scientist, Dr. Paul Juris, as he interprets and makes sense of some of the statistics that may reveal surprising conclusions upon deeper inspection. Does the study ultimately live up to the hype? Well, Dr J and GG offer their take home messages, but, you’ll have to listen for yourself to decide what this study is really all about.

In this episode we discuss:

Experimental Design
Periodization
Randomization
Statistical Significance
Variability
Effect Size
Pseudo Science

Glossary

Randomization - The reduction of sources of bias, when testing subjects, by randomly assigning them to one or more groups
Significance - The probability that measured outcomes are not the results of random variations in a subject population. The minimum level of acceptance is typically less than 5%, meaning, there’s less than a 5% probability that measured outcomes are the result of chance alone.
Effect size - A number representing the strength of the relationship between two variables in a statistical population, based on the mean differences between the variables and the population standard deviation. Too small of an effect size suggests a less meaningful relationship, even if it is statistically significant.
Standard Deviation - A measure of the degree of dispersion of a set of values from the mean of the set. Sets with smaller standard deviations include individual values that are more closely clustered around the mean, and therefore, have more homogeneity.
Variability - The lack of consistency of scores within a sample population

References

Storer, T.W., Dolezal, B.A., Berenc, M.N., et. al. (2014). Effect of supervised, periodized exercise training vs. self-directed training on lean body mass and other fitness variables in health club members. Journal of Strength and Conditioning Research. 28(7): 1995-2006.

Related Episodes

Season 1, Episode 7: The Fine Print 1

ADVERTISE WITH US: Reach dedicated exercise professionals, future trainers, and exercise enthusiasts all over the world. Send us an email to get the conversation started, Hello@thinkfitbefitpodcast.com

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or the Recap of Fitness for Consumption

part 1

& part 2

HOSTS AND GUESTS can be found at: https://www.instagram.com/fitnessforconsumption/

Love to Move: Myokines

Jennifer Schwartz — Mon, 22 Feb 2021 12:00:00 -0400

“A single bout of exercise alters 9,815 molecules in our blood”

New York Times PhysEd headline, June 2020

The new “Love to Move” episodes are dedicated to being more in love with exercise. Today’s episode on Myokines and all sorts of other chemicals is here to aspire the how and why of using this groundbreaking science to embody a love affair with exercise. After all, exercising muscle does more than burn calories! Exercising muscle is a symphony of interactions that can change the trajectory of your health.

You can choose to empower yourself to exercise. Burpeeing yourself to exhaustion will have more purpose. A win-win for your physical confidence and health!

Topics:

Through the lens of research that supports the muscular system's ability to have influence in immunity, longevity and disease prevention we can choose more fulfilling exercise and wellness routines.
Being intellectually stimulated by exercise
Highlight a pioneer in exercise physiology and neurobiology, Dr. Pederson, she is a real she-hero.
Molecular responses to exercise
Myokines
Goal setting and different perspectives on goal setting
Virtual studio announcements

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WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

NEW TO THE SHOW? Don't be afraid to start with the trailer or our best of 2020 episode!

or the Recap of Fitness for Consumption

part 1

& part 2

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

NYT article, “A single bout of exercise alters 9,815 molecules in our blood”

Reference:

Contrepois, K., Wu, S., Moneghetti, K. J., Hornburg, D., Ahadi, S., Tsai, M. S., Metwally, A. A., Wei, E., Lee-McMullen, B., Quijada, J. V., Chen, S., Christle, J. W., Ellenberger, M., Balliu, B., Taylor, S., Durrant, M. G., Knowles, D. A., Choudhry, H., Ashland, M., Bahmani, A., … Snyder, M. P. (2020). Molecular Choreography of Acute Exercise. Cell, 181(5), 1112–1130.e16. https://doi.org/10.1016/j.cell.2020.04.043

Links of interest:

Webinar on upgrading your exercise, FREE with Jenn

Movement Pathways: 4 openings this enrollment

Dr Pederson lecture

Google scholar page

Keith x Jenn episode January 18, 2021

Fitness For Consumption ep 10: I Feel The Earth Move...

Jennifer Schwartz — Wed, 17 Feb 2021 12:00:00 -0400

Dr. J, Gregory, and special guest Dr. David Behm scrutinize one of today’s most popular training practices, unstable surfaces. From foam pads, to physioballs and Bosu’s, the fitness world is literally moving beneath our feet.

But are these tools really effective? As usual, that depends. Listen in as they share insights, research, and practical suggestions that may have you seeking more solid ground.

In this episode we discuss:

A brief history of instability training in the gym
Force production on unstable surfaces
An EMG increase can correlate with decreased force output
Unstable vs variable environments and prediction
Static, dynamic and meta-stable training conditions
Power training through the lifespan

Glossary

Dynamic equilibrium - A state of equilibrium during which the center of gravity is in motion.

EMG - Electromyography. A process of measuring muscle activity through the use of sensors placed on the skin (surface) or in the muscle (indwelling).

Equilibrium - Otherwise known as balance; a state in which one’s center of gravity is aligned over their base of support. Once the center of gravity projects beyond the supporting base, equilibrium is lost and falling occurs.

Metastable - A transient state of dynamic instability followed by a corrective response that restores equilibrium and stability.

Stability - A variable condition expressing the degree to which equilibrium can be maintained.

Static equilibrium - a state of equilibrium during which the center of gravity remains relatively motionless.

References

Anderson, K.G. and Behm, D.G. (2004) Maintenance of EMG activity and loss of force output with instability. The Journal of Strength and Conditioning Research. 18(3): 637-640.

Anderson, K.G. and Behm, D.G. (2005) The Impact of Instability Resistance Training on Balance and Stability. Sports Medicine. 35(1): 43-53.

Behm, D.G. and Anderson, K.G. (2006) The role of instability with resistance training. The Journal of Strength and Conditioning Research. 20(3): 716-722.

Behm, D.G., Anderson, K. and Curnew, R.S. (2002). Muscle force and activation under stable and unstable conditions. The Journal of Strength and Conditioning Research. 16(3): 416-422.

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our best of 2020 episode!

Recap season part 1

Recap season part 2

Affiliates page

HOSTS AND GUESTS can be found at:

Fitness for Consumption instagram

Love to Move: No more fat phobia

Jennifer Schwartz — Mon, 15 Feb 2021 12:00:00 -0400

“The quality, strength, amount and utilization of skeletal muscle is at the foundation of health as well as illness” Dr Gabrielle Lyon.

It’s a fact that exercise improves and changes lives. The reasons behind this are fascinating.The “Love to Move” series consists of episodes dedicated to being more in love with exercise. Today’s episode wants to show you how to use groundbreaking science to embody a love affair with exercise. Even more deeply so, through evidence-based information that gives exercise and muscle health some cred for being able to treat and prevent disease.

You can choose to empower yourself to exercise. Burpeeing yourself to exhaustion will have more purpose. A win-win for your physical confidence and health!

Topics:

Through the lens of research that supports the muscular system's impact on inflammation we can choose to quit fat shaming ourselves to the gym and start to appreciate and respect how our body can thrive with physical activity.
Physiological resets and endocrine hormones
Muscle focused fitness vs fat phobia
The anti-inflammation nature of exercise
Brown fat
Elite athletes are susceptible to suppressed immune systems

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episode.

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

NEW TO THE SHOW? Don't be afraid to start with the trailer or our best of 2020 episode!

or the Recap of Fitness for Consumption

part 1

& part 2

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

https://www.nytimes.com/2020/06/10/well/move/a-single-session-of-exercise-alters-9815-molecules-in-our-blood.html

Ref:

Gleeson, M., Bishop, N., Stensel, D. et al. The anti-inflammatory effects of exercise: mechanisms and implications for the prevention and treatment of disease. Nat Rev Immunol 11, 607–615 (2011). https://doi.org/10.1038/nri3041

Links of interest:

NYT article

Webinar on upgrading your exercise, FREE with Jenn

Movement Pathways: 4 openings this enrollment

Fitness for Consumption Recap Season, part 2

Jennifer Schwartz — Wed, 20 Jan 2021 22:00:00 -0400

The premiere of Fitness for Consumption on Think Fit. Be Fit. network was a blast so we decided to have a conversation to recap our insights, funniest moments and important takeaways.

The new year always brings up the new year/new you thoughts about our consistent fitness failures but with these episodes and insights we welcome you to redefine your fitness journey with Human Movement Science lessons and information from Fitness for Consumption.

This 9 episode series lays out some critical thinking pieces about exercise and training for sports that you can apply NOW and when you return to the gyms and fields.

Rest assured, this integrative project is always pushing the conversation to open up about a non-judgmental approach to fitness

Our goal is to provide you insights that you won’t hear anywhere else while being science based- honestly it's a mental supercharge to add to your fitness approach

Our co-hosts have a combined 50 years of experience. PJ as a noted kinesiologist, a frequent lecturer at medical, scientific, sports, and fitness conferences, and has authored peer reviewed articles and chapters in medical and scientific textbooks. GG is a movement scientist with a focus in pain management and motor skill performance. has spent the past twenty years customizing strength and conditioning programs to fit the specific needs of his diverse clientele

Recap covers:

ADVERTISE WITH US: Reach dedicated exercise professionals, future trainers, and exercise enthusiasts all over the world. Send us an email to get the conversation started, schedule@impactyourfitness.net

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Here is our affiliate page!

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

https://www.instagram.com/enliftedcoaches/

Fitness for Consumption

Keith Shimon on his Personal Training Toolbox

Jennifer Schwartz — Mon, 18 Jan 2021 12:00:00 -0400

Exercise and the exercise experience is being rebranded. It’s not solely about the biological fat loss and physical mechanics anymore. This episode explores personal training from an emotional perspective, Pain Science and how exercise can open your heart to help us change.

Jennifer and Keith Shimon discuss his toolbox, client-facing changes, challenges and excitement and how he changed his view on coaching and exercise as a veteran gym owner, muscle therapist and coach. Keith Shimon is the co-owner of Body Activation in Wisconsin

If you are a trainer, this episode will be an insight on a big change in fitness which is working from a foundation of communication and the Bio-Pscyho-Social model of working in any health field.

If you are an exercise enthusiast, this conversation will present something more than motivation in personal training and that the idea of hiring a personal trainer just to lose 10lbs is cutting yourself short.

If you are from our corner of the fitness world, you will enjoy how Jennifer and Keith indulge in the idea that fitness can be so much more than the time spent in the gym or with your weights.

Topics discussed in this episode:

Recognizing bias in the fitness industry and during exercise
Blocking and integrating emotions during exercise
Long-term thinking and integrating life into exercise
How pain and unhealthy body relationships can change
Language during exercise (this is different from cueing and instruction)

Links of interest:

Keith’s Biz Body podcast https://www.bizbody.net/

Mark England

Procabulary

free daily practice called "Simply Move" : https://www.instagram.com/bodyactivation/

Keith on instagram for his podcast with odds and ends: https://www.instagram.com/keithshimon/

Book links mentioned during the show.

In search of Memory by Eric Kandel

Pain Science Mind Maps

Explain Pain by David Butler

Phantom Pain by VS Ramachandran

Puzzle Pain by Ronald Melzack

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episode.

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WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

NEW TO THE SHOW? Don't be afraid to start with the trailer or our best of 2020 episode!

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

Keith Shimon

Here is our affiliate page!

Best of Season 1: Fitness for Consumption part 1

Jennifer Schwartz — Wed, 13 Jan 2021 22:00:00 -0400

The premiere of Fitness for Consumption on Think Fit. Be Fit. network was a blast so we decided to have a conversation to recap our insights, funniest moments and important takeaways.

This 9 episode series lays out some critical thinking pieces about exercise and training for sports that you can apply NOW and when you return to the gyms and fields.

Rest assured, this integrative project is always pushing the conversation to open up about a non-judgmental approach to fitness

Our goal is to provide you insights that you won’t hear anywhere else while being science based- honestly it's a mental supercharge to add to your fitness approach

Recap covers:

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

episode.

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

NEW TO THE SHOW? Don't be afraid to start with the trailer or our best of 2020 episode!

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

Fitness for Consumption

Fitness for Consumption ep. 9: Lessons From a Fitness Icon

Jennifer Schwartz — Wed, 06 Jan 2021 22:00:00 -0400

Dr. Juris and Gregory welcome genuine fitness legend and industry icon, Keli Roberts, to the podcast. An accomplished instructor, presenter, author and continuing education provider, Keli gives us a peek into a fitness career filled with accomplishments and incredible experiences. Along the way, the team remarks on some unusual observations and opines on the limitations and needs of an industry in perpetual rediscovery.

In this episode we discuss:

The early history of group fitness classes
Keli’s journey to becoming a high profile fitness icon
The current trend of “extreme” fitness classes
Issues with exercise that exceeds your tolerance ability
Some gym exercises you may want to reconsider
PJ and Keli’s take on how continuing education for trainers and group fitness instructors should evolve
The challenges and opportunities Keli and GG face with training their clients online
Keli’s new book on providing a blueprint for anyone looking to start their own small group training business

Glossary

Tabata- A type of high intensity interval training protocol originally developed by Dr Izumi Tabata in the early 1990’s. The protocol as performed by Dr. Tabata consisted of eight 20 second maximum intensity intervals interspaced with 10 second rests

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WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

NEW TO THE SHOW? Don't be afraid to start with the trailer or our best of 2020 episode!

HOSTS AND GUESTS can be found at:

https://thezebra.org/2020/09/07/introducing-alexandrias-wellness-district-in-del-ray/

Dr. Lola Capps on The Wellness District and Collective Health

Jennifer Schwartz — Mon, 04 Jan 2021 12:00:00 -0400

The long year of 2020 has presented an opportunity to be active in our wellness process and to realign our collective values to health and social awareness. With an emphasis on equality, collaboration and connection Jennifer discusses The Wellness District with her friend and colleague Dr. Lola Capps.

In this episode we discuss wellness on a collective level and how we plan to show up for our community to create ripples of health.

Topics of discussion:

Definition of wellness and how to practice it
Dr. Lola’s unique chiropractic and nutrition practice in Alexandria Virginia
The Wellness District of Del Ray Alexandria, Virginia and collaboration with other providers
Aging, wellness and centenarians
Dr. Lola’s personal nutrition and thyroid story

Jennifer even shares inside knowledge about muscle testing and regenerative medicine.

The Wellness District

https://www.facebook.com/thewellnessdistrictdelray

https://www.instagram.com/thewellnessdistrictdelray/

https://drba.wildapricot.org/

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episode.

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

NEW TO THE SHOW? Don't be afraid to start with the trailer or our best of 2020 episode!

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

Dr. Lola Capps on instagram

The Wellness District on facebook

The Wellness District on instagram

Fitness for Consumption ep. 8: You've Got Nerve with Dr. David Behm

Jennifer Schwartz — Wed, 23 Dec 2020 22:00:00 -0400

Legendary neuromuscular physiologist, Dr. David Behm, headlines this exploration of neural adaptation. The term is ensconced in the fitness vernacular, but what, exactly, does it mean? Get ready for some true pearls of wisdom, as the team dives into motor control and specificity. They discuss Dr. Behm’s landmark research paper on intention, and wrap up with some suggestions on how trainers and strength coaches can best serve their clients. Prepare for enlightenment!

In this episode, you’ll hear about:

The concept of neural adaptation
Motor unit recruitment
Intention and specificity
Practical approaches to training

Join our study club! Send a DM to

Find the The Predictive Biomechanical Model here

Glossary

Action potential - The wavelike conduction of a neural impulse along a motor neuron, after continued stimulation of the cell reaches its firing threshold.

Agonist - The prime mover of an action, typically identified as a muscle, but may instead be an externally applied force, or gravity.

Antagonist - The opposition to the agonist. This may be a muscle, creating tension in the opposite direction of the agonist, an external force, or gravity.

EMG - Electromyography. A process of measuring muscle activity through the use of sensors placed on the skin (surface) or in the muscle (indwelling).

Henneman’s size principle - the principle which states that motor units are recruited sequentially, from small diameter, low tension, slow twitch, to large diameter, high tension, fast twitch.

Inertia - Resistance to change. Newton’s first law of motion states that an object will remain at rest or in uniform motion unless acted upon by an unbalanced force.

Isometric contraction - Tension is generated at a constant muscle length.

Isokinetic contraction - Tension is generated while at a constant velocity.

Neural adaptation - Adaptive changes in the nervous system after exposure to a specific stimulus, allowing for improved muscular activation for the purpose of refining voluntary coordinated movement

Rate of tension development - The rate at which tension is generated in muscles. Higher rates of tension development are associated with enhanced performance.

Recruitment - A term expressing the activation of motor units.

Spatial recruitment - A process whereby multiple motor units are recruited in order to develop graded tension.

Temporal recruitment - A process whereby individual motor units are activated repeatedly, at varying frequencies, in order to develop graded tension.

Triphasic EMG - A pattern of recorded EMG activity in which agonist activity is followed by antagonist activity, and then finally, a repeated agonist burst of activity in order to stabilize a joint or modify motion.

References

Behm, D.G. and Sale, D.G. (1993). Velocity specificity of resistance training. Sports Medicine. 15(6): 374-388.

Schwendel, P. and Thorland, W. (1992). Effect of traditional vs power resistance training on improvement of baseball batting velocity. Medicine and Science in Sports and Exercise. 24(5, Supp) S137.

Szymanski, D.J. et al. (2007). Effect of torso rotational strength on angular hip, angular shoulder, and linear bat velocities of high school baseball players. The Journal of Strength and Conditioning Research. 21(4): 1117-1125.

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William McNeely on his Personal Training Toolbox

Jennifer Schwartz — Mon, 21 Dec 2020 22:00:00 -0400

The fitness industry has tried to wrongly convince you that checking off a list of exercises is the same as gaining and applying scientific knowledge…

Since you are here, you know that there is something more to gain by thinking for yourself and being empowered by fitness.

Fortunately, This interview with William McNeely is a tell-all on thinking fit and being fit with a god-centered/universal/ view on “Why You Should Exercise, Eat Healthy, and Die Anyway…”

This also so happens to be the title of his latest book.

He’s a godly family man that writes with a strong philosophy voice and lifts heavy weights in Uggs.

Buckle up, this is a deep conversation...

If you are a trainer, this episode will be an insight on balancing gym life and family life in a meaningful and spiritual way.

If you are from our corner of the fitness world, you will enjoy how Jennifer and William indulge in the universal connection of oneness in physical strength to the beat of the spirit.

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Wiliam McNeely

Fitness for Consumption ep 7: The Fine Print 1

Jennifer Schwartz — Wed, 16 Dec 2020 17:00:00 -0400

Research, research everywhere, but no one stops to think! We’re intent on applying evidence-based methods, as we should, but does the evidence in a research study, or an interpretation of a study, always stand up to scrutiny? Will you simply accept what you read without question, or will you join us on a journey of wisdom through The Fine Print?

Join our study club! Send us a message on Instagram, @Fitnessforconsumption, and let us know what study you would like us to cover and you might just join us on the episode!

Topics discussed in this episode:

A kinetic and electromyographic comparison of the standing cable press and bench press (citation below)
Dr. J describes the different sections of a research studyThe purpose of methodology; providing a means of objectively answering a research question, without directly determining the outcome
“Ideal mechanical position”
What is an MVIC and why is it used?
EMG data relevance
Thoughts on results between the two conditions
Future directions this type of study could take
Glossary

Abstract - A summary of a research paper that explains the hypothesis, methods, results and conclusions of the study

Hypothesis - A statement by the investigators of the study of what the study will demonstrate at the conclusion

Methods - A detailed explanation about the subjects, the tasks they performed, specific laboratory equipment used to collect data, investigative procedures and statistical analyses

Results - A tabular, and sometimes graphical, presentation of the research findings

Conclusion/Discussion - The investigators’ interpretation of their data, often editorialized, providing insights into how the data relate to their research question

Torque - A force whose tendency is to cause rotation

Axis of rotation - A point around which an object rotates

Predictive Biomechanical Model - An applied model used to predict the forces acting on a structure

References

Duffey, M. and Challis, J. (2011). Vertical and lateral forces applied to the bar during the bench press in novice lifters. Journal of Strength and Conditioning Research. 25(9): 2442-2447.

Santana, J.C, Vera-Garcia, F.J., McGill, S. (2007). A kinetic and electromyographic comparison of the standing cable press and the bench press. Journal of Strength and Conditioning Research. 21(4): 1271–1279

Follow the hosts at https://www.instagram.com/thinkfitbefit_podcast/

Grant Buchanan on his Personal Training Toolbox

Jennifer Schwartz — Mon, 14 Dec 2020 19:19:35 -0400

The fitness industry tried to convince you that a list of exercises is the same as gaining and applying scientific knowledge. Because you are here, you know that there is something more to gain by thinking for yourself and being empowered by fitness.

This interview with Grant Buchanan is a tell-all on thinking fit and being fit in a crowded marketplace of influencers and pop-culture nonsense.

If you are a trainer, this episode will be an insight on thinking for yourself and redefining functional training out of a neutral position.

If you are an exercise enthusiast, this conversation will present something more than motivation in personal training and that the idea of ‘being broken’ is flat out wrong and misleading.

If you are an Athletic Trainer or Strength & Conditioning Professional, this episode has some fun anecdotes about worthy certification and educational courses that don’t involve kettlebells and speed ladders.

Jennifer even discusses what she has learned from working with professional athletes in a one on one setting.

Topics of discussion:

Effective cueing techniques

Mindset of being broken vs taking our clients in an empowering direction

Grant’s story and interests as an Exercise Professional

Principles of active and critical thinking in fitness

Training tissues to expose weakness’

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HOSTS AND GUESTS can be found at:

Jennifer Schwartz

https://www.instagram.com/coachbewk/

Grant Buchanan

Links of interest:

https://functionalanatomyseminars.com/find-a-provider/

https://www.instagram.com/coachbewk/

https://www.instagram.com/jennifer_simone_schwartz/

https://muscleactivation.com/

https://www.exerciseprofessional.com/

https://www.impactyourfitness.net/

https://www.thinkfitbefitpodcast.com/

100th episode and Fitness trends for 2021with Kat Zajac

Jennifer Schwartz — Wed, 09 Dec 2020 22:00:00 -0400

This is the 100th episode! To celebrate join Jennifer in honoring this work, what that goes into it and the growth all around.

First of all, Thank you so much for even listening to 1 minute of any of TFBF’s episodes.

This special episode covers Jennifer’s lessons learned from publishing 100 episodes, the 2021 vision for TFBF and 2021 Fitness forecast with Kat Zajac of Ascend Cycle and Ascend Lift Lab.

The trends of 2021 might just be the start of taking our strength and health seriously. We even bring up sustainable meat, the demise of CrossFit and how 2020 was a spotlight on a$sholes.

Please note: Jennifer's audio isn't to our perfect standards in the second half of the episode, but it's still a great episode that will benefit our audience greatly!

Links of interest:

the episode on building glutes featuring Kat

https://www.thinkfitbefitpodcast.com/how-jenn-is-training-glutes-and-insights-on-building-muscle-for-women/

Jenn and Kat’s virtual happy hour from August 21 https://www.instagram.com/tv/CEKWFPrn95l/?utm_source=ig_web_copy_link

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episode.

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NEW TO THE SHOW? Don't be afraid to start with the trailer or our best of 2020 episode!

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

https://www.instagram.com/impact_your_fitness_studio/

Kat Zajac

https://www.instagram.com/kat_zajac_ac/

https://www.instagram.com/ascendcycle/

https://www.instagram.com/ascendliftlab/

Fitness for Consumption with Dr. Lori Quinn ep. 6

Jennifer Schwartz — Wed, 02 Dec 2020 22:00:00 -0400

The conversation with Dr. Lori Quinn continues, and the group gets right at the heart of the matter. Do we actually need to apply corrective exercise techniques? Who wants to be constantly corrected, after all? Is what we’re seeing error, or normal intra-individual variability? And by the way, what’s wrong with error? Maybe it’s really beneficial for self-actualization. And in this episode, Dr. J and Dr. Quinn get into a friendly disagreement over essential coaching concepts. Listen in to hear the argument and so much more!

In this episode, we discuss

Demonstrating vs instructing
Corrective exercise, is it useful in a fitness setting or should it be in the domain of a clinical setting?
The psycho-social implications of coaching

Glossary

Constrained Action Hypothesis - A theory proposed by Gabriele Wulf, Ph.D., in which an internal focus of attention constrains movements, while an externally applied focus results in more efficient and effective motion.

Corrective Exercise - A conceptual form of exercise designed to identify and correct incorrect or dysfunctional movement patterns through the application of prescribed exercises.

External cue - A cue that is given that directs a performer’s attention to an external point or object in the surrounding space.

Internal cue - A cue that is given that directs a performer’s attention to an internal anatomical process or sensation.

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HOSTS AND GUESTS can be found at:

https://www.tc.columbia.edu/faculty/lq2165/

https://www.thinkfitbefitpodcast.com/hosts/

https://www.thinkfitbefitpodcast.com/hosts/

Fitness for Consumption with Dr. Lori Quinn Part 1 ep. 5

Jennifer Schwartz — Wed, 25 Nov 2020 22:00:00 -0400

In this installment, Dr. J and GG challenge a guiding principle of personal training, instructing specific, inviolable techniques.

Should we enforce movement rules and demand perfection - what’s perfect anyway? - or allow performers to self-organize and explore their own unique solutions?

Joining the conversation is Dr. Lori Quinn, director of the neurorehabilitation research lab at Teachers College, Columbia University. Together, they examine whether these conventions are empowering, or abolish our movement autonomy. After all, whose movement is it anyway?

In this episode:

Different models of motor control
Hypotheses on how we acquire skill
The concept of corrective exercise
Cueing and feedback, how do we use them appropriately?
The concept of the movement “bandwidth of error” and discuss what it means to allow our clients to be self-actualized “active learners.”

Glossary

Augmented Feedback - Any feedback that is given to a performer in addition to proprioception, vision, taste, smell, or hearing

Variability - The inherent property of human systems that movements are not perfectly consistent, but vary both within and between repeated trials

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Here is part 1 of The F word

Fitness for Consumption ep. 4: The “F” Word, Part 2

Jennifer Schwartz — Wed, 18 Nov 2020 17:00:00 -0400

The FUN continues as Dr. Juris and Gregory peel away layers of the onion that is functional training. They change the narrative on what it means to be functional, and explore the various available tools and modalities that can help enhance function. They conclude by offering practical advice on designing truly functional solutions. Listen to what lies beneath!

In part two of this episode the duo cuts to the chase and gets down to what really matters. Ask yourself, when it comes to your strength and conditioning program, what actually matters? Does spending our time performing funambulist challenges result in meaningful improvements in performance? Or will improving strength, power and endurance ultimately make the difference? Hint (it’s the latter).

Dr. J and GG introduce work by Dr. Wayne Wescott that supports their perspective. GG shares a caveat to what makes an exercise functional from his perspective. Finally the guys wrap up with suggestions on how to successfully incorporate exercises, of all sorts, from ones that appear to mimic sporting activities to the most isolated, single joint movements into routines that will build your most effective fitness eco-system.

In this episode Dr J. and GG discuss:

What it means to train functionally
The role of machines, and other tools, in creating functional outcomes
What replicating real-life movements may provide
Functional exercise through the lens of joint structure and mechanics
How to construct an effective functional training program

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Glossary

Joint isolation - The practice by which the focus of an activity, or exercise, is on a single joint

Muscle Isolation - The practice by which an exercise is intended to activate a single muscle or muscle group

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Trevor Salzman on Foundations and Strength for Golf part 2

Jennifer Schwartz — Mon, 16 Nov 2020 17:00:00 -0400

One of the beautiful things about golf is that adjusting, learning and respecting the foundations are all constants. This two part conversation dives deep into aspects of golf foundations and unconventional, deep topics about improvement.

In the first episode we discussed the mobility and strength for golf. In this episode we focus on the real target which is going from confidence in the body to high performance.

This conversation uncovers. Trevor even discusses common mistakes that we make as golf enthusiasts in the attempt to improve our game.

Topics discussed:

Mental side of the game

Ego, perfectionism and golf
Trevor discusses coaching on tour and high level decision making in the game
Common myths about golf instruction

If you are a golfer this episode will be an inside look to the mindset of a golf professional who works with players on tour and is a highly sought after instructor.

If you are a strength and conditioning or sport coach or trainer, this episode explores one of the most elusive and fun topics in human performance, the mental side of the game.

Trevor’s background:

Worked at Glenwild Golf Club and Spa: 2004-2010
Silverleaf Club: 2007-2010
Mission Hills Golf Club (China): 2010 - 2013
Briggs Ranch Golf Club / Dormie Network: 2013 - Present
Dormie Network Institute: 2019 - Present

Links of interest:

https://www.dormienetwork.com/home/news-and-reviews/blog/article/28

https://www.dormienetwork.com/ballyhack/

https://golf.bhrettmccabe.com/

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NEW TO THE SHOW? Don't be afraid to start with the trailer or our best of 2020 episode!

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

Trevor Salzman

Fitness for Consumption ep. 3: The “F” Word, Part 1

Jennifer Schwartz — Wed, 11 Nov 2020 21:30:00 -0400

It’s time to poke the bear! In this, the first of a two-part series, Dr. J and Gregory take a critical look at functional training. They’ll evaluate some of the conventional thinking around the “F” word, turn it upside down and inside out, and present some enlightening research that’ll really make you reconsider your assumptions. Finally, they’ll redefine what it really means to train functionally.

Join Fitness for Consumption in part one of this episode in which they stir up some real controversy. We explore the emergence of functional training in the fitness world and examine some of the claims and theories of modern day proponents.

Are many of the accepted beliefs regarding functional training supported by credible, empirical science?

Or, do they germinate from the whims and unsubstantiated theories of many current fitness gurus? To answer this, they dive deep into some research that begins to cast doubt on some of those theories. Dr. Juris shares some of his real-life experiences encountering functional training, and together, we offer a new definition that may change your approach to training functionally.

Topics discussed:

History and emergence of functional training practices
Questions that begin to challenge the conventional thinking on functional training
Landmark research that raises questions about current approaches to function
The difference between a functional process and a functional outcome
A new perspective on functional training

Glossary

Functional outcome - An approach to exercise in which the focus is on the transfer of the training effect to objectively measured goals.

Functional process - An approach to exercise in which the focus is on the organization of movement.

References

Butler, Robert J, et al (2010). Biomechanical analysis of the different classifications of the Functional Movement Screen deep squat test. Sports Biomechanics. 9(4): 270-279

Kremer, P. et al (2009). Amount of Mental Practice and Performance of a Simple Motor Task. Perceptual and Motor Skills. 109: 347-356.

McNitt-Gray, Jill (1993). Kinetics of the lower extremities during drop landings from three heights. Journal of Biomechanics. 26(9): 1037-1046.

Mikkelsen, C, et al (2000). Closed kinetic chain alone compared to combined open and closed kinetic chain exercises for quadriceps strengthening after anterior cruciate ligament reconstruction with respect to sports: a prospective matched follow-up study. Knee Surg, Sports Traumatol, Arthrosc. 8: 337-342.

Newton, R.U. & McEvoy, K.P. (1994). Baseball throwing velocity: a comparison of medicine ball training and weight training. Journal of Strength and Conditioning Research. 8(3): 198-203.

Okada, T, et al (2011). Relationship between core stability, functional movement, and performance. Journal of Strength and Conditioning Research. 25(1): 252-261.

Parchmann, C.J. and McBride, J.M. (2011). Relationship between functional movement screen and athletic performance. Journal of Strength and Conditioning Research. 25(12): 3378-3384.

Wisloff, et al (2004). Strong correlation of maximal squat strength with sprint performance and vertical jump height in elite soccer players. British Journal of Sports Medicine. 38: 285-288.

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Follow Fitness for Consumption and Think Fit. Be Fit. on instagram!

Trevor Salzman on Foundations and Strength for Golf part 1

Jennifer Schwartz — Mon, 09 Nov 2020 12:00:00 -0400

One of the beautiful things about golf is that adjusting, learning and respecting the foundations are constants. This two part conversation dives deep into aspects of golf foundations and golf strength training that are evolving, unconventional and deep topics.

Jennifer’s experience with Muscle Activation Techniques™ influences her approach with golfer’s and strength training for golf and is an inside view to Bryson DeChambeau's recent strength gains. This inside point of view to one of the hottest topics in the game is not to be missed. They discuss the big topics of strength training, Bryson DeChambeau and the evolution of how the game is approached.

Being athletic and realizing your human potential is special. Jennifer and Trevor even discuss bone health and how ground reaction forces absorb in the body.

Topics discussed:

The foundation of training that Trevor uses with his athletes\
The evolution of strength training and golf
Mobility and golf
Foot motion and the golf swing
Bryson DeChambeau and Tiger Woods
Advice on strength training for golf from an MAT™ perspective
Mobility with strength for any sport

Links of interest:

https://www.si.com/golf/2020/10/29/bryson-dechambeau-breaking-golf-daily-cover

https://www.theguardian.com/sport/2020/aug/05/bryson-dechambeau-trainer-greg-roskopf

https://www.dormienetwork.com/home/news-and-reviews/blog/article/28

https://www.dormienetwork.com/ballyhack/

https://muscleactivation.com/

If you are a golfer this episode will be an inside look to the mindset of 2 professionals that love working in the game of golf.

If you are a strength and conditioning or sport coach or trainer, this episode will help you understand a novel approach to strength that is breaking the golf internet!

Trevor’s background:

Worked at Glenwild Golf Club and Spa: 2004-2010
Silverleaf Club: 2007-2010
Mission Hills Golf Club (China): 2010 - 2013
Briggs Ranch Golf Club / Dormie Network: 2013 - Present
Dormie Network Institute: 2019 - Present

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

episode.

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

NEW TO THE SHOW? Don't be afraid to start with the trailer or our best of 2020 episode!

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

Trevor Salzman

Fitness for Consumption ep. 2: The Fitness Ecosystem

Jennifer Schwartz — Wed, 04 Nov 2020 22:00:00 -0400

Dr. Juris and Gregory continue the exploration of fitness with an insightful discussion of how we solve movement problems, and how we structure our workouts and programs to produce specific, goal-oriented, adaptations. They wrap things up by suggesting that the best fitness outcomes are the product of an inclusive, holistic, fitness ecosystem.

In our previous episode we introduced a new definition of fitness and its constituent parts. We established that an exercise is essentially a physical problem. In this episode we look at the other half of the equation; if we’ve got problems, we’re going to need solutions. Those start with the concept of substrates and why developing them is so critical to our goals.

From there, we look at how developing substrates leads to creating system wide adaptations. Once we’ve adapted, what’s next? Do we want to set up exercise scenarios where we meet the challenges perfectly or create a specific overload? Where does variety in our exercise program come in? Should we employ a “muscle confusion” strategy? Dr. J and GG discuss an alternative approach to maximizing your fitness

potential; creating your own fitness Eco-System. What’s inside the Eco-System? Listen to find out!

In this episode we discuss:

Components of a fitness solution
Improving fitness through adaptation
The first thing you should ask a client before starting any exercise
Risks and benefits of movement problem-solving
Building your fitness eco-system

Glossary

Fitness eco-system - A multi mode and discipline approach to exercise in which all interventions are considered as tools which can then be used in a strategic way to cultivate substrate development

Substrates - Specific adaptations in various tissues that are developed through specific training that are essential in order to perform a task

instagram @FitnessforConsumption

This is a production of Think Fit. Be Fit. podcast network

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Fitness for Consumption ep. 1: Why We Move

Jennifer Schwartz — Mon, 02 Nov 2020 17:00:00 -0400

Fitness is as fitness does. Are we really fit? For what? In this inaugural episode, Dr. Paul Juris and Gregory Gordon, MA tackle the very notion of fitness, seen through the lens of human movement science. They offer a new definition of fitness, from the perspective of, “why we move.”

What is fitness?

Well, that’s sort of like asking, what is a car or what is a dog? Of course, you know what it is, and you assume everyone else also knows what you know. When you start scratching a little bit below the surface, however, you might discover that your definition of fitness differs from those of your colleagues, friends or family. Perhaps it’s all about body fat, or how many tires you can flip. How downward is your downward dog? How long can you hold your plank? Maybe it’s not so simple after all.

Before we can learn how to get fit, we need to figure out what fitness is in the first place. That’s what this episode is all about, defining fitness from the perspective of human movement science. Join us as Dr J. proposes a unique definition of fitness that might just shift your thinking a little. We dive deep into the notion of exercises as problems and look at our movements as solutions.

How does that relate to fitness? Join our conversation and find out!

In this episode we discuss:

A new definition of fitness
What we mean by fitness problems
The components of a fitness problem

Glossary

Constraints - Factors that influence, or limit, our movements and actions

Spatial - Referring to the three-dimensional space, including objects therein, in which movement occurs

Temporal- Referring to the timing component of a neural command, or timing of a movement

instagram @FitnessforConsumption

This is a production of Think Fit. Be Fit. podcast network

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A Glossary for Smart Exercise

Jennifer Schwartz — Mon, 26 Oct 2020 14:08:41 -0400

Welcome to a short solo-cast with Jennifer on Think Fit. Be Fit podcast, where we love the idea of smart exercise, having a strategic mindset and using academic support for choosing our best exercise. Jennifer introduces a concept that helps her read scientific articles, apply smart exercise with clients and introduce academic concepts on the podcast.

We are dedicated to being a breath of empowered air for your fitness mindset. This episode is a perfect place to start if you are ready to ignore advertisers and listen to your biology!

We can also promise that our exercise glossary is curated with some of the most important concepts in exercise and movement science!

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episode.

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HOSTS AND GUESTS can be found at:

Jennifer Schwartz

Fitness for Consumption on instagram

ThinkFit BeFit on instagram

ThinkFit BeFit on facebook

ThinkFit BeFit on YouTube

Links of interest:

2nd most downloaded show of TFBF: Melanie Webb: Mother Nature’s Gym

Meet Fitness for Consumption

https://www.thinkfitbefitpodcast.com/fitness-for-consumption-on-think-fit-be-fit-podcast/

Fitness for Consumption on Think Fit. Be Fit. podcast

Jennifer Schwartz — Wed, 21 Oct 2020 14:26:13 -0400

Strategy for exercise can make you boundless- but where do we start? It turns out ‘following party lines’ is relevant and deleterious in exercise too. The information in this landmark episode of Think Fit. Be Fit. podcast has the potential to completely change the way you view exercise which is a major step in strategically applying the best exercise for your body.

This of course challenges our thinking about exercise, which is our topic today along with the exciting introduction of our second show on TFBF, Fitness for Consumption. This new series takes on subjects that are used and abused daily in fitness pop culture and at the PhD level are making it more savory and simple for consumption.

Noted kinesiologist, Dr. Paul Juris, and motor learning and clinical specialist Gregory Gordon share more than 50 years of collective knowledge and experience, offering a human movement point of view on all things fitness. Through their scientifically practical and common sense approach, they’ll cut through trends, orthodoxy and pseudo-science, to help you understand not only WHAT to do, but, more importantly, WHY you’re doing it in the first place.

If you are stuck in an exercise rut or rabbit hole of questions about it then tune in to this episode because we can breathe some logic and inspiration into your fitness brain.

You know strategy in exercise makes you boundless- but where to start? (wink - wink) this episode is a great warm-up for what is about to come!

If you are a trainer interested in developing your critical thought or a therapist interested in lifestyle medicine, then this episode has some interesting topics that can help you grow.

PJ even shares his platinum rule for personal trainers that he has shared with the highest tier of trainers in certifying fitness organizations.

Topics covered:

Not losing an opportunity to gain knowledge and wisdom about your body and exercise. It’s such an incredible investment of your time and energy.

The difference between an understanding vs just repeating instruction

The platinum rule in training from PJ

Information processing in exercise and movement

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episode.

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NEW TO THE SHOW? Don't be afraid to start with the trailer or our best of 2020 episode!

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

Gregory Gordon

Paul Juris

Seth Blee PT, DPT of the Washington Nationals discusses Integrative Sports Medicine & Physical Therapy

Jennifer Schwartz — Wed, 14 Oct 2020 12:30:00 -0400

A sharp mindset is not only helpful in our exercise, but it can also be an edge for the athlete or anyone who loves science with their fitness . Our guest today is esteemed Physical Therapist, Dr. Seth Blee of Inova Sports Medicine and is the head Physical Therapist for the Washington Nationals and Washington Spirit and recently featured on ESPN in the E60 documentary of Alex Smith of the Washington Football Team.

One of the main topics of this episode is Seth's unique approach to Physical Therapy. You will hear Jennifer and Seth mention some of these techniques such as PNF, dry needling and neuromuscular control used in rehabilitation.

Seth Blee PT, DPT, CFMA, CSCS has completed extensive continuing education coursework and training and is one of the principal instructors at the Institute for Physical Arts.

If you are a trainer or strength coach, a student, a therapist of any kind this is obviously a podcast for you as Seth is a teacher, manager and learner. We all can learn so much from him.

If you are unvested in your training process, this episode will be worth your time because it's an inside look into how the best and most engaged Physical Therapist’s think and operate in managing not only the World Series champions, The Washington Nationals

Rather than thinking about the multi million dollar arms that he works with or his role in Quarterback Alex Smith's incredible rehab story, think about the possibility of decreasing the ambiguity in the injury recovery process as the future of sports medicine or for yourself or your team.

This episode is loaded with to learn, share and become curious about

Topics covered:

Seth’s unique background and approach to Physical Therapy
missing links in Physical Therapy
mindset while working on your injury or body
His experience with the Institute of Physical Arts
Core and posture in a 3 pillar model of treatment
active vs passive mentality in treatment
the language of coaches and therapists
ACL tears and questions about training and prevention

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episode.

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NEW TO THE SHOW? Don't be afraid to start with the trailer or our best of 2020 episode!

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

Jenn’s practice in Alexandria Virginia

Seth Blee

Inova Sports Medicine

Washington Nationals: Arm overuse blog

NVTBL podcast interview

Kika Mela Discusses Life after a Professional Horse Jockey Career

Jennifer Schwartz — Wed, 07 Oct 2020 11:00:00 -0400

Understanding the importance of bodywork and being physically fit for professional sports is something that Kika Mela of Mela Therapeutics and Ki-Ro Core Trainer knows both from her experience as an athlete and working with them for over a decade in South Florida.

This episode is an open conversation about her experience that spans finding purpose in retirement, retiring from professional sports with your body intact and Jennifer and Kika even touch on sexual harassment.

Topics discussed:

Physicality of riding a racehorse (hint.. it’s almost impossible for the majority of the population to complete once around the track)
Similarities between being a horse jockey and other sports
Finding purpose and bliss after being a professional athlete
Learning about exercise and the body after professional sports
Efficient exercise for athletes

ADVERTISE WITH US: Reach dedicated exercise enthusiasts, future trainers, athletes and exercise professionals all over the world. Send us an email to get the conversation started.

SUBSCRIBE: Subscribe on iTunes to the podcast to make sure you never miss an episode.

You can find us on a variety of podcast apps:

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us. Let us know what you are learning from our 10+ years of experience in MAT™, exercise science and strength training.

JOIN THE CONVERSATION: If you have a question or a topic you want us to address, send us an email here. You can also connect to us through Facebook, YouTube and Instagram. Tag #thinkfitbefit with your story for a chance to be featured!

SUPPORT THE PODCAST by checking out RUVI, a high performance drinks that entirely fruits and veggies and nothing else, purchase here and get a free shaker bottle with your first purchase https://www.goruvi.com/?ref=impactyourfitness

NEW TO THE SHOW? Don't be afraid to start with the Best of 2020 part 1

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

Studio in Alexandria Virginia

Want to learn how to manage your body and exercise with precision? Jennifer’s course, Movement Pathways is available. Learn more here

Find Kika and the Ki-Ro on instagram

https://www.instagram.com/kirocore/

https://www.instagram.com/melatherapeutics/

Links of interest:

Veteran entrepreneur podcast

https://www.nsca.com/events/conferences/ptcon/

https://www.kiroconcepts.com/

Four Reasons to Upgrade Your Exercise

Jennifer Schwartz — Mon, 05 Oct 2020 15:41:54 -0400

The exercise industry loves to talk about your goals, and losing weight, or celebrating a hot bod but no one is discussing the things that actually matter – the way we approach and think about exercise.

Most popular fitness models are built on straw man logic and binary thinking that focuses on unimportant knowledge. In this solocast, Jennifer shares 4 reasons to upgrade your exercise because there is so much more to improving your body than what we’ve been led to believe.

She even shares an exciting announcement about her new co-hosts for season 4!

Topics covered:

Bypassing the benefits of exercise while you are out there ‘killing it’
The type of exercise that makes it harder to care for our joints
What is a healthy muscular system?
Attaining knowledge vs Applying knowledge
Season 4 announcement

ADVERTISE WITH US: Reach dedicated exercise enthusiasts, future trainers, athletes and exercise professionals all over the world. Send us an email to get the conversation started.

SUBSCRIBE: Subscribe on iTunes to the podcast to make sure you never miss an episode.

You can find us on a variety of podcast apps:

NEW TO THE SHOW? Don't be afraid to start with the Best of 2020 part 1

HOSTS AND GUESTS can be found at:

Jennifer Schwartz

Studio in Alexandria Virginia

Want to learn how to manage your body and exercise with precision? Jennifer’s course, Movement Pathways is available. Learn more here

Links of interest:

Featured co-host Paul Juris (5/18/2020)

Featured co-host Paul Juris (5/20/2020)

Featured co-host Gregory Gordon (4/1/2020)

Featured co-host Gregory Gordon (4/8/2020)

Shirley Archer on Mindful Presence with Exercise and Being an Evidence Based Thought Leader

Jennifer Schwartz — Mon, 31 Aug 2020 15:15:36 -0400

What can you integrate in 10 minutes to change your health and improve your immune system? Being mindful and present for 10 minutes a day can actualize all the things we want from exercise!

Mindfulness is much more than sitting still. It’s a way to self lead and become your strongest self.

While we can appreciate that science is catching up to the ancient wisdom of mindfulness, pop fitness culture tends to run away with these terms without taking a moment to study its origins nor proven integration techniques.

Today’s guest is an evidence based thought leader in integrating mind-body wellness and has even been at the academic forefront in promoting the health benefits of ancient wisdom for a modern life. Shirley Archer is an Integrative health thought leader that is internationally recognized and a best selling author.

Topics covered:

Eastern wisdom and evidence based
Opportunist and vanity marketing and how it has harmed the wellness and fitness marketplace
Mental hygiene and mindfulness
Present based exercises
The resilience of the human body

Shirley Archer, a graduate of Stanford University, Harvard University and Georgetown University Law Center, is an integrative health promoter and advocate, best-selling author of 16 books, award-winning fitness industry leader and health journalist, with over 25 years experience in mind-body holistic health and wellness. She's a former New York City attorney turned full-time integrative health advocate, meditation teacher, public speaker, author and yogini. Through her live younger blog, over 1,000 magazine articles, books, podcasts and videos, Shirley inspires people worldwide to take personal responsibility for creating optimal health and longevity through a mindful approach to healthy living along with simple to apply tips based on Eastern wisdom and evidence-based information.

Links of interest:

www.shirleyarcher.com

Facebook Group

Shirley on Instagram

Washington Post feature- fitness myths

Soundcloud

YouTube

Jenn's practice in Alexandria Virginia- Holistic injury care and performance wellness

Jenn's instagram and twitter

SHARE insights, aha moments, and favorite quotes on your social media. You know what they say, if you loved your experience, tell a friend.
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LEAVE A REVIEW, on iTunes, Facebook. (You can screenshot your review and email it to schedule@impactyourfitness.net and we will send you a free Hamstring Freedom guide!
JOIN THE CONVERSATION. If you could ask Jenn and her guests anything, what would it be? What topic related to an effective fitness mindset would you love to learn about? Shoot us a message on social media, or an email if there’s a guest you’d love to hear from, or a particular topic you’d like Jenn to tackle.
FOLLOW US. We have a newsletter, a blog, and multiple threads of social media. Pick one that speaks to you and meet us there!
Support the podcast by checking out RUVI, a high performance drinks that entirely fruits and veggies and nothing else, purchase here and get a free shaker bottle with your first purchase https://impactyourfitness.thrivelife.com/ruvi

Pamela Gold on Enhancing our Capacity to Thrive

Jennifer Schwartz — Wed, 26 Aug 2020 15:45:51 -0400

This conversation with Pamela Gold, Founder of Hackd Fitness and Jennifer is full of radical insights into an energetic approach to actualizing body potential.

Enhancing our capacity to thrive is part fascination with how the body can change itself and part exploration of making room for new beliefs about our body. This episode showcases both of these concepts and more.

Pamela has been passionate about mind, body and spirit optimization from a very young age. An overachiever from the start, she grew up on a farm in upstate NY, attended Yale University as a Microbiology and Biochem major, and then moved to NYC where she supported the growth of a restaurant chain from 18 locations to over 100 and was the point person on an IPO, all by the age of 24. After becoming a mom, she became passionate about physical fitness and wellness and founded Fulfill Fitness, specializing in personal training and nutrition coaching. She then spent two years as President of The Beacon Program, a NYC behavioral therapy based food and weight clinic.

What you’ll learn in this episode:

What it actually means to make room for change on a spiritual, behavioral and physical level.
Autonomy is the ultimate hack for resisting the marketing tricks of the fitness industry
Any one- fit or feeling defeated- can benefit from the tips and techniques that pam shares todays

Topics discussed :

Integrating an energetic expression in fitness
Independent thinking about your fitness journey- tips on making your journey aligned to your spirit
Retraining the brain with body and emotional pain
Mindfullness strategies
Unrecognized trauma with food choices and fitness
Being skillful with our habits
The pillars of emotional behavior and healthy living
Self development wisdom for the 2020 overload
Relationship to food and emotional blocks

Links of interest and books mentioned:

Pam's best selling book: Find More Strength

https://www.amazon.com/dp/0692843302/ref=cm_sw_r_cp_apa_i_HH3ACb48MMDDS

Follow Pam on instagram:

https://www.instagram.com/pamelapgold/

Victor Frankl

https://www.viktorfrankl.org/

Untethered Soul

https://www.amazon.com/Untethered-Soul-Journey-Beyond-Yourself/dp/1572245379

Self care and wellness Dr Mark Atkinson https://www.bulletproof.com/diet/self-care-ideas/

Jenn's practice in Alexandria Virginia- Holistic injury care and performance wellness

Jenn's instagram and twitter

SHARE insights, aha moments, and favorite quotes on your social media. You know what they say, if you loved your experience, tell a friend.
TAG US (@thinfitbefit_podcast), tag a friend, tag your mom!
LEAVE A REVIEW, on iTunes, Facebook. (You can screenshot your review and email it to schedule@impactyourfitness.net and we will send you a free Hamstring Freedom guide!
JOIN THE CONVERSATION. If you could ask Jenn and her guests anything, what would it be? What topic related to an effective fitness mindset would you love to learn about? Shoot us a message on social media, or an email if there’s a guest you’d love to hear from, or a particular topic you’d like Jenn to tackle.
FOLLOW US. We have a newsletter, a blog, and multiple threads of social media. Pick one that speaks to you and meet us there!
Support the podcast by checking out RUVI, a high performance drinks that entirely fruits and veggies and nothing else, purchase here and get a free shaker bottle with your first purchase https://impactyourfitness.thrivelife.com/ruvi

How Jenn is Training Glutes and Insights on Building Muscle for Women

Jennifer Schwartz — Wed, 19 Aug 2020 14:04:18 -0400

The trendiness of glute exercises and showcasing a well built behind is here to stay. This episode is packed with insights on how women can efficiently build muscle in the legs, hips and glutes.

Jenn features her training philosophy, reflections and why working with a barbell is essential for her. We are also featuring two experts in the field of strength training and conditioning that can support women of all sizes to build the body of their dreams.

Topics discussed:

Different ways to strengthen the hamstrings, glutes and hips
Hip thrusts, squats and eccentric exercises
ACL reconstruction and arthritis
Bone health for women
Hip injuries in women
Health optimization and toxic loads in the body
Class format of the Lift Lab at Ascent Cycle
Myths of training glutes

Links of interest:

http://katzajac.com/

https://www.instagram.com/kat_zajac_ac/

https://www.instagram.com/ascend.strength/

https://www.ascendcycle.com/our-story

https://northernvirginiamag.com/health/fitness-features/2020/08/10/ascend-cycle-owner-kat-zajac-talks-the-ascend-garage-and-lift-lab/?fbclid=IwAR1dP2Qfsh4avO0IElkXdj_S6x-oekRVvgsHnfcBj_RCYkehO4meSvoGN3g

https://www.ryancrossfield.com/

http://www.staystrongsc.com/

https://www.instagram.com/staystrongstrengthcoach/

https://www.womenshealthmag.com/fitness/a22887424/hip-joint-pain/

Jenn and Ryan throwback from March

Jenn's practice in Alexandria Virginia- Holistic injury care and performance wellness

Jenn's instagram and twitter

SHARE insights, aha moments, and favorite quotes on your social media. You know what they say, if you loved your experience, tell a friend.
TAG US (@thinfitbefit_podcast), tag a friend, tag your mom!
LEAVE A REVIEW, on iTunes, Facebook. (You can screenshot your review and email it to schedule@impactyourfitness.net and we will send you a free Hamstring Freedom guide!
JOIN THE CONVERSATION. If you could ask Jenn and her guests anything, what would it be? What topic related to an effective fitness mindset would you love to learn about? Shoot us a message on social media, or an email if there’s a guest you’d love to hear from, or a particular topic you’d like Jenn to tackle.
FOLLOW US. We have a newsletter, a blog, and multiple threads of social media. Pick one that speaks to you and meet us there!
Support the podcast by checking out RUVI, a high performance drinks that entirely fruits and veggies and nothing else, purchase here and get a free shaker bottle with your first purchase https://impactyourfitness.thrivelife.com/ruvi

Kori Reigel DPT on Physical Therapy in an Energetic Matrix

Jennifer Schwartz — Wed, 12 Aug 2020 16:00:00 -0400

Physical Therapy within an energetic matrix is how Kori Reigel DPT of One2One Physical Therapy integrates healing for injuries, pain and bringing balance to the entire body. Kori and Jenn discuss how Biofield tuning can turn on your inner compass and help your body heal from injury and pain.

When we are healthy and without injury we can use energetic sound healing (in the Biofield) to know how hard to push our bodies and provide equilibrium for recovery.

Kori is a graduate of University of Delaware and Neumann University (DPT). Kori was a Division 1 Volleyball player at Delaware. As an integrative therapist Kori uses multiple techniques to help her patients and athletes, and she tells us how she uses Biofield Tuning to facilitate healing across many types of cases. She is also trained in Postural Restoration Institute methods and Cranio-sacral therapy. Read more about her here.

Topics discussed:

the magnetic energy field around all of us
how the body gives us feedback in the energetic or electrical matrix
muscles adhesions and integrative PT
how grounding can help whole body fitness
stress and pain during COVID
a cost effective sound healing solution for the collective
a bigger picture of muscle imbalances
mindfulness and internal performance

Links of interest:

Join Kori for a biofield tuning group class

https://one2onephysicaltherapy.thinkific.com/collections?category=biofield-tuning

Learn more about biofield tuning http://www.one2onephysicaltherapy.com/services/soundtherapy/what-are-biofield-therapies/

Follow One 2 One Physical Therapy on instagram https://www.instagram.com/one2oneholisticpt/?hl=en

Jenn's podcast about the diaphragm with Kori's coworker:

https://www.thinkfitbefitpodcast.com/the-core-of-the-core-with-noelle-ekonomou-dpt/

Jenn's practice in Alexandria Virginia- Holistic injury care and performance wellness

Jenn's instagram and twitter

SHARE insights, aha moments, and favorite quotes on your social media. You know what they say, if you loved your experience, tell a friend.
TAG US (@thinfitbefit_podcast), tag a friend, tag your mom!
LEAVE A REVIEW, on iTunes, Facebook. (You can screenshot your review and email it to schedule@impactyourfitness.net and we will send you a free Hamstring Freedom guide!
JOIN THE CONVERSATION. If you could ask Jenn and her guests anything, what would it be? What topic related to an effective fitness mindset would you love to learn about? Shoot us a message on social media, or an email if there’s a guest you’d love to hear from, or a particular topic you’d like Jenn to tackle.
FOLLOW US. We have a newsletter, a blog, and multiple threads of social media. Pick one that speaks to you and meet us there!
Support the podcast by checking out RUVI, a high performance drinks that entirely fruits and veggies and nothing else, purchase here and get a free shaker bottle with your first purchase https://impactyourfitness.thrivelife.com/ruvi

Matthew Stampe LAc on Body Wisdom, Balance and Athletic Performance with Oriental Medicine

Jennifer Schwartz — Mon, 10 Aug 2020 20:28:57 -0400

According to Matthew Stampe LAc of Nova Acupuncture we can cultivate a balanced life at home with the wisdom of Oriental Medicine. In this episode Think Fit. Be Fit. podcast shares the nuts and bolts of acupuncture, Tai Chi, and moving energy in the body as well as thoughts on COVID, the immune system and being our healthiest.

Jennifer and Matthew Stampe discuss several topics related to how acupuncture has improved her life, is a mainstay in how she maintains her health and about how the collective health seekers can take actions everyday to honor and find inner health power.

Topics discussed:

Chinese diet therapy
Pillars of Chinese Medicine
Tai Chi and Qigong
The second brain of the body: Microbiome
Gut Biome and cravings
The 5 elements and balancing energy
Marijuana and Chi
Hormones and sexual health
Thoughts on staying healthy during COVID

Links of interest:

https://novaacu.com/

https://taijiclub.live/about/

https://taijiclub.live/chinese-dietary-therapy-2/

Jenn's practice in Alexandria Virginia- Holistic injury care and performance wellness

Jenn's instagram and twitter

SHARE insights, aha moments, and favorite quotes on your social media. You know what they say, if you loved your experience, tell a friend.
TAG US (@thinfitbefit_podcast), tag a friend, tag your mom!
LEAVE A REVIEW, on iTunes, Facebook. (You can screenshot your review and email it to schedule@impactyourfitness.net and we will send you a free Hamstring Freedom guide!
JOIN THE CONVERSATION. If you could ask Jenn and her guests anything, what would it be? What topic related to an effective fitness mindset would you love to learn about? Shoot us a message on social media, or an email if there’s a guest you’d love to hear from, or a particular topic you’d like Jenn to tackle.
FOLLOW US. We have a newsletter, a blog, and multiple threads of social media. Pick one that speaks to you and meet us there!
Support the podcast by checking out RUVI, a high performance drinks that entirely fruits and veggies and nothing else, purchase here and get a free shaker bottle with your first purchase https://impactyourfitness.thrivelife.com/ruvi

Mariska Breland, Tara Becker and Jenn on Pull-ups, Pilates, Strength Training and the Fuse Ladder

Jennifer Schwartz — Wed, 29 Jul 2020 15:30:00 -0400

This episode was originally inspired by the Fuse Ladder and how much we use it in the Alexandria studio, Impact Your Fitness. Mariska Breland, the creator of the Fuse Ladder, a patented 8 in 1 fitness apparatus, sat down with Jenn and Tara to discuss all of our favorite things about the Fuse Ladder.

There are so many important topics brought up in this conversation between three women who view strength as more important than correct form and looking pretty in yoga poses. If you’re a trainer or rehab professional, you’ll hear from a leader in fitness for neurological conditions and if you want to upgrade your studio or home gym for distanced sessions, this episode will give you an opportunity to learn more about how Jenn and Mariska have been thriving with the Fuse Ladder.

A little bit about our guest and co-host:

After overcoming MS and multiple injuries, Mariska had to swap running for pilates and yoga. She had been teaching since 2003, but her signature style, Fuse Pilates, was coined in 2005. Despite her background in neuroscience and passion for neuro physical therapy, life continued to push Mariska towards fitness and changing people’s lives in the pilates scene. Her favorite workouts combine gymnastics, strength training, and pilates. She also swears by using the Fuse Ladder!

Tara began teaching Pilates mat classes in 2012 and completed her comprehensive apparatus training through Power Pilates in the summer of 2016. Ever the student, she still takes weekly lessons with senior teachers, and has attended continuing education workshops with Anula Maiberg, Andrea Maida, Benjamin Degenhardt, Blossom Crawford, and Bob Liekens, among others. Also an avid yogini, Tara completed her 200-hour yoga teacher training at Tranquil Space (now YogaWorks) in 2018 and is a registered yoga teacher through Yoga Alliance and is known for her warm and playful nature.

Topics discussed:

Limitations of yoga and pilates for improving bone health, posture and overall strength
Avoiding injury as a yogi
Utilizing the ladder for power, flexibility & corrective exercise
Feeling empowered by pull ups
Not allowing medical status or age determine your fitness level
Using this as a pilates system and a fitness system
Working with spring tension vs other types of resistance
Misconceptions about balance training
Working online and growing a training business

Check out our guest and co-host:

https://www.mariskabreland.com/about

https://www.instagram.com/mariskabreland/

https://www.instagram.com/fuseladder/

https://www.instagram.com/theneurostudio/

https://www.thinkfitbefitpodcast.com/pilates-for-every-body/

https://www.instagram.com/tararose224/

Jenn's practice in Alexandria Virginia- Holistic injury care and performance wellness

Jenn's instagram and twitter

SHARE insights, aha moments, and favorite quotes on your social media. You know what they say, if you loved your experience, tell a friend.
TAG US (@thinfitbefit_podcast), tag a friend, tag your mom!
LEAVE A REVIEW, on iTunes, Facebook. (You can screenshot your review and email it to schedule@impactyourfitness.net and we will send you a free Hamstring Freedom guide!
JOIN THE CONVERSATION. If you could ask Jenn and her guests anything, what would it be? What topic related to an effective fitness mindset would you love to learn about? Shoot us a message on social media, or an email if there’s a guest you’d love to hear from, or a particular topic you’d like Jenn to tackle.
FOLLOW US. We have a newsletter, a blog, and multiple threads of social media. Pick one that speaks to you and meet us there!
Support the podcast by checking out RUVI, a high performance drinks that entirely fruits and veggies and nothing else, purchase here and get a free shaker bottle with your first purchase https://impactyourfitness.thrivelife.com/ruvi

The 8 things I've learned about Functional Medicine as a healthy person

Jennifer Schwartz — Wed, 22 Jul 2020 16:44:47 -0400

As you may have noticed by now; being healthy drives my motivation.

Today's episode was inspired by my own personal health journey with functional medicine

What you'll learn in this episode

Fout things I’ve learned about Functional Medicine on a societal level and working alongside these practitioners
how my personal healthcare depends on the philosophy of functional medicine to be accurate plus the four things I’ve been contemplating about that.

links of interest:

Hamstring Freedom guide

Dr. Anca Sisu's practice in Virginia

https://www.thinkfitbefitpodcast.com/dr-anca-sisu-md-on-a-functional-medicine-approach/

Find a Functional Medicine doctor or specialist, click here https://www.ifm.org/

Unconventional Medicine by Chris Kresser

Oberon Biofeedback

Learn more about comprehensive gut testing

Jenn's practice in Alexandria Virginia- Holistic injury care and performance wellness

Jenn's instagram and twitter

SHARE insights, aha moments, and favorite quotes on your social media. You know what they say, if you loved your experience, tell a friend.
TAG US (@thinfitbefit_podcast), tag a friend, tag your mom!
LEAVE A REVIEW, on iTunes, Facebook. (You can screenshot your review and email it to schedule@impactyourfitness.net and we will send you a free Hamstring Freedom guide!
JOIN THE CONVERSATION. If you could ask Jenn and her guests anything, what would it be? What topic related to an effective fitness mindset would you love to learn about? Shoot us a message on social media, or an email if there’s a guest you’d love to hear from, or a particular topic you’d like Jenn to tackle.
FOLLOW US. We have a newsletter, a blog, and multiple threads of social media. Pick one that speaks to you and meet us there!
Support the podcast by checking out RUVI, a high performance drinks that entirely fruits and veggies and nothing else, purchase here and get a free shaker bottle with your first purchase https://impactyourfitness.thrivelife.com/ruvi

Dr Anca Sisu MD on a Functional Medicine Approach to Whole Body Fitness

Jennifer Schwartz — Mon, 20 Jul 2020 13:46:17 -0400

Optimal health and fitness doesn’t have to be a guessing game. Chronic illness, aging, old injuries or stress can get in the way of whole body fitness and feeling good while moving. Functional Medicine can reverse the negative impacts of stress and life on our body. A guided approach to whole health and fitness starts with measurements and data that the typical doc does not offer. Functional Medicine is the future. If you want to realize the potential of your body with blood work, stool and genetic testing and if you are motivated to advance in age without chronic illness, then you’ll learn why Functional Medicine is the best solution.

Please note that information in this episode this is NOT medical advice.

Themes of this episode:

Healthy expressions of genes and hormones can be stumped when a functional medicine approach is not taken.

Knowing more about the body is a tool for achieving sustainable fitness and health.

Health sovereignty and the ability to bounce back from almost anything life throws at us is a privilege that Functional Medicine can award us.

Jenn has a truly holistic fitness approach that includes Functional Medicine

Meet Dr Anca Sisu MD of Restore Balance Integrative Health in Alexandria Virginia. She has more than 17 years of experience in the medical field, having worked as a Medical Doctor and a Registered Nurse. Also, prior to opening her practice she worked for Inova Steinmetz Integrative and Functional Medicine in Alexandria VA. She has training in Functional Medicine, Osteopathic Manipulation and Acupuncture. Special areas of interest include fatigue, gastrointestinal disorders, thyroid disease, headaches and musculoskeletal pain.

Topics of discussion:

Detailed medical testing for health and illness stages of life
Skin as a reflection of digestive health
How stress builds up and loads the body
Leaky gut and muscle health
Jenn’s health and resilience goals
Genetic mutations and various manifestations in health
Telemedicine and Functional Medicine
Allostatic load (here's a podcast all about that)

SHARE insights, aha moments, and favorite quotes on your social media. You know what they say, if you loved your experience, tell a friend.
TAG US (@thinfitbefit_podcast), tag a friend, tag your mom!
LEAVE A REVIEW, on iTunes, Facebook. (You can screenshot your review and email it to schedule@impactyourfitness.net and we will send you a free Hamstring Freedom guide!
JOIN THE CONVERSATION. If you could ask Jenn and her guests anything, what would it be? What topic related to an effective fitness mindset would you love to learn about? Shoot us a message on social media, or an email if there’s a guest you’d love to hear from, or a particular topic you’d like Jenn to tackle.
FOLLOW US. We have a newsletter, a blog, and multiple threads of social media. Pick one that speaks to you and meet us there!

Best of 2020 January - June

Jennifer Schwartz — Mon, 13 Jul 2020 19:49:03 -0400

Gregory Gordon MA of Exercise Intelligence joins Jenn for a special recap episode!

Check out the blog on our most downloaded shows of 2020 with notes on the content:

https://www.thinkfitbefitpodcast.com/our-most-popular-episodes-january-june-2020/

As we start the second half of 2020, we have seen our community grow tremendously and we thank you for your support!

If you are a long time listener and are looking for ways to help us grow, we’re grateful for you! Here’s a few ideas:

SHARE insights, aha moments, and favorite quotes on your social media. You know what they say, if you loved your experience, tell a friend.
TAG US (@thinfitbefit_podcast), tag a friend, tag your mom!
LEAVE A REVIEW, on iTunes, Facebook. (You can screenshot your review and email it to schedule@impactyourfitness.net and we will send you a free Hamstring Freedom guide!
JOIN THE CONVERSATION. If you could ask Jenn and her guests anything, what would it be? What topic related to an effective fitness mindset would you love to learn about? Shoot us a message on social media, or an email if there’s a guest you’d love to hear from, or a particular topic you’d like Jenn to tackle.
FOLLOW US. We have a newsletter, a blog, and multiple threads of social media. Pick one that speaks to you and meet us there!

Melanie Webb: Adventures and Training in Mother Nature's Gym

Jennifer Schwartz — Wed, 08 Jul 2020 09:42:29 -0400

There are advantages to workouts in an outside natural environment that are difficult to account for within the confines of a gym or fitness center. This is because the body and mind were beautifully designed to adapt to our environment. Today’s episode is an exploration of adventure meets exercise and leadership for fitness professionals.

In this day and age exercise is not just a way to improve our metabolism, it needs to be sustainable and effective enough to strengthen the immune system, negate the artificial lights, improve our brain health and many other things. A fitness instructor that can bridge this together is rare and much needed! This is a conversation for trainers, fitness leaders and exercise enthusiasts who are interested in engaging in exercise in Mother Nature’s gym, in their business or life. Exercise and Movement Science experts often measure and validate our exercise based on the load and the stimulus response, so this idea might be completely ignored by most fitness professionals.

DEPARTURES Magazine calls Melanie Webb “The person to call for guided travel in Utah’s National Parks”

An avid explorer, Melanie’s athletic pursuits have taken her on adventures around the globe. She currently lives in Park City, where she bikes, hikes, and stand up paddles her way through Utah’s spectacular outdoor playgrounds.

Purchase Mother Nature’s Gym

https://www.amazon.com/Melanie-Webb/e/B07MXRTDDV?ref_=pe_1724030_132998060

Where to reach Melanie:

https://www.instagram.com/solfitadventure/

https://www.instagram.com/webbwellco/

https://solfitnessadventures.com/

Follow Jenn on social media

https://thinkfitbefit.libsyn.com/avoiding-injury-and-strength-training-advice-for-runners

ADVERTISE WITH US: Reach dedicated exercise professionals, future trainers, and exercise enthusiasts all over the world. Send us an email to get the conversation started.

SUBSCRIBE: Subscribe to the podcast to make sure you never miss an episode.

JOIN THE CONVERSATION: If you have a question or a topic you want us to address, send us an email here. You can also connect to us through Facebook, and Instagram. Tag #thinkfitbefit with your exercise or mobility story for a chance to be featured!

COURSE: Want to learn how to manage your body and exercise with precision? Jennifer’s course, Movement Pathways is available. Learn more here

Rick Merriam discusses Movement Economy and the Feet

Jennifer Schwartz — Wed, 01 Jul 2020 23:28:14 -0400

Finding the sweet spot for running and enjoying your movement is worth an inside look at how the feet contribute to strength, force absorption and running with natural confidence.

Rick Merriam has spent years educating runners on how to compete and have fun without pain. He is a seasoned massage therapist, professor of anatomy and kinesiology and has his own podcast, Engaging Muscles podcast. In his 25 year career, he has experience working as a biomechanics based massage therapist including work at ESPN, overcoming his own back pain and shares some stories from working with a high performance running shoe store.

What you’ll learn in this episode:

Running economy starts from the bottom up
The mechanics and how our joints move when running
How shoes and cleats can ruin foot strength
The mechanics of natural gait and shoes

Links of interest:

Previous Running episodes on TFBF:

https://thinkfitbefit.libsyn.com/the-common-fallacy-of-running

Previous Running episodes on TFBF: https://thinkfitbefit.libsyn.com/avoiding-injury-and-strength-training-advice-for-runners

https://thinkfitbefit.libsyn.com/the-common-fallacy-of-running

Rick’s bio on EngagingMuscles.com

https://www.engagingmuscles.com/bio-rick-merriam/

And podcast https://www.engagingmuscles.com/podcast/

ADVERTISE WITH US: Reach dedicated exercise professionals, future trainers, and exercise enthusiasts all over the world. Send us an email to get the conversation started.

SUBSCRIBE TO THE NEWSLETTER: Dive deeper with us. Sign up here. We offer a unique view on muscles, portals to new ways to respect the body and health. Learning to ‘enjoy the process’ is a buzzy term. We take learning seriously and want to take our listeners on that journey with us and through us.

WRITE A REVIEW: Leave us a rating and a written review on iTunes so more listeners can find us.

COURSE: Want to learn how to manage your body and exercise with precision? Jennifer’s course, Movement Pathways is available. Learn more here

Adapting and Learning in the Broken Fitness Education Trade with Ben Dragavon

Jennifer Schwartz — Mon, 29 Jun 2020 18:45:52 -0400

If you're adamant about health and fitness for the long-term, not just the short-term benefit, then you will want to use Jenn and Ben's conversation for guidance on the inside view of fitness education's broken system.

"Making it" in your fitness journey requires adaptability, openness and a willingness to be held accountable. This is true of both fitness professionals and exercise lovers.

You'll learn about the 5 arch types in fitness education that have left a stain on the industry. We are bringing this to our audience's attention because it's important to have useful information while we are attempting to access empowered exercise and healthy lifestyles.

You'll even hear an anecdote from training as a Major League Soccer Player and exploitative marketing practices.

Here's the reference for the FMS and soccer player study https://www.painscience.com/bibliography.php?bakken17

To learn more about our guest, Ben Dragavon, check him on on instagram and our previous episode with him from June 15, 2020.

Jenn is on instagram @Impact_Your_Fitness

ADVERTISE WITH US: Reach dedicated exercise professionals, future trainers, and exercise enthusiasts all over the world. Send us an email to get the conversation started.

COURSE: Want to learn how to manage your body and exercise with precision? Jennifer’s course, Movement Pathways is available. Learn more here

Dr Stephanie Johnson talks about Yoga and Self Transformation

Jennifer Schwartz — Tue, 16 Jun 2020 12:01:18 -0400

Self transformation is beyond self awareness. It is a reshaping of perception while being in ownership and abundant energy. Do you want to know how a professional approaches this process? This episode is a transparent view of helping oneself through a course of trusting the process.

Dr. Stephanie Johnson DC is not only a chiropractor, ART Practitioner and business owner. She is also an avid yoga teacher and student. Jenn and Stephanie discuss her experience with yoga with a yoga article that has made a big impact on her practice as well as their experience in COVID quarantine.

"At any instant, the quality of your life is directly related to how interested you are in it." 🙏 -Joel Kramer

Links of interest:

June 2019 episode on Active Recovery

https://thinkfitbefit.libsyn.com/stephanie-61019-1146-am

Stephanie’s Washington DC practice

https://www.sjohnsonchiropractic.com/

Stephanie’s Virginia chiropractic practice

https://posichiro.com/team/dr-stephanie-johnson-2/

https://www.instagram.com/sjchiropractic/

https://www.instagram.com/drjohnsonyoga/

Download,- Yoga as Self Transformation by Joel Kramer

LINK https://static1.squarespace.com/static/5560c37ae4b0c18afa3e2f44/t/56ddca087c65e498ac6b7cbb/1457375759225/YogaAsSelfTransformation.pdf

Jenn’s blog on trusting your body

https://medium.com/@jennifersimoneschwartz/trusting-your-body-and-powerful-exercise-a73e6f5b20ef

Subscribe to the podcast newsletter to receive our dives into research, exercise videos, our process and ways to connect deeper to the process of exercise.

https://www.thinkfitbefitpodcast.com/

Support the podcast by trying our affiliate, RUVI a high performance drink that is just fruit and veggies and nothing else. It really speaks for itself- no additives/sugar/gluten and all the fiber- your first order comes with a free shaker bottle. Go to https://impactyourfitness.thrivelife.com/ruvi

Check out Jenn’s studio in Alexandria VA www.impactyourfitness.net

Ben Dragavon: Next Level High Performance Training

Jennifer Schwartz — Mon, 15 Jun 2020 16:29:39 -0400

Ben Dragavon knows more than a few things about client defined progress and high performance athletics.

Join Jenn and Ben for this conversation about the nuances in taking it to the next level from being a defeated athlete to micro-assessing and training Olympic athletes like Hope Solo.

Here's a little more about Ben:

He is a Muscle & Joint Specialist for the professional athlete to the everyday human. He has over 12 years of experience as a professional athlete and coaching in professional athletics.

He served as an assistant coach, strength coach, and medical staff member for Seattle Reign FC for five years. Dragavon is a former assistant coach for Seattle Sounders 2, Sounders FC U-23s, Sounders FC Academy, Seattle University Men’s Soccer, Western Washington University men’s and women’s soccer. Dragavon served as a goalkeeper coach for the U.S. Soccer Youth National Team U-18s and U-19s. Dragavon is educated in Muscle Activation Techniques and in the Resistance Training Specialist Program, and he has a B.S. from Western Washington University in Exercise Science and Pre-Physical Therapy. Dragavon has worked with athletes from the NFL, MLB, EPL, German Bundesliga, USMNT, USWNT, NWSL, US Deaf National Team and US Skiing

Links of interest:

Where you can connect with Ben

https://dragavonperformance.com/

https://www.instagram.com/dragavonperformance/

https://www.instagram.com/westcoastgk/

https://www.instagram.com/athletictraininginstitute/

Press:

https://www.si.com/edge/2016/02/23/hope-solo-workout-uswnt-seattle-reign-training

https://www.latimes.com/sports/soccer/la-sp-soccer-baxter-20160730-snap-story.html

Connect with Jenn:

https://www.impactyourfitness.net/

Join the podcast newsletter and check out the new site!

https://www.thinkfitbefitpodcast.com/

The Enhanced Home Fitness Solution pt 2

Jennifer Schwartz — Wed, 10 Jun 2020 11:00:00 -0400

Being decisive and creative was a necessity during the recent global events that have changed the world.

This episode is all about building an effective home exercise experience by sharing exercise mechanics knowledge. This is an ongoing project for Think Fit. Be Fit. as we believe our community's exercise is about personal growth and getting stronger despite complicated circumstances.

Jenn and Ed have over 35 years of experience as exercise professionals and now rely mostly on bands and bodyweight exercises because they had to be physically distanced from their well equipped studios. This episode is here for you to learn their tricks!

The funny thing about body weight exercises and bands is that most of us used them out of convenience but without access to gyms we are now using bands and body weight exercises with unfortunate urgency and necessity.

Broadening your understanding of the technical parts of the bands is easy to do! Just listen to our podcast, take notes, experiment with Strategic Variation™ and, as always, get in touch if you need more guidance.

Here’s the breakdown of the discussion:

A real physical education includes not only understanding some of the biology and physiology but also the mechanics of exercise.
Tools for success are better than allegiance to an exercise
Technical aspect of bands and their range (plastic vs elastic)
Learn about the different ranges and ways to replicate your cable routine with bands.
Band placements and considerations for purchasing
Methods for broadening your choices
The importance of bone building with exercise
Strategic Variation™ considerations for bands
information on Ed's virtual HIT/Reformer class

Links of interest:

Part 1 of The Enhanced Home Fitness Solution https://www.thinkfitbefitpodcast.com/the-enhanced-home-fitness-solution-with-ed-morand/

Strategic Variation™ by Tom Purvis

https://www.exerciseprofessional.com/about/

Get in touch with Ed:

edmorand@icloud.com

https://www.beyondpilates.net/

https://www.facebook.com/BEYONDPILATESNYC/

https://www.instagram.com/ed_morand/

https://www.instagram.com/beyondpilatesnyc/

Get in touch with Jenn:

http://ancestralmomentum.com/

You can support the podcast by checking RUVI, a high performance drink that is just fruit and veggies and nothing else. It really speaks for itself- no additives/sugar/gluten and all the fiber- your first order comes with a free shaker bottle. Go to https://impactyourfitness.thrivelife.com/ruvi

Empowering Health & Paleo f(x)™with Keith Norris

Jennifer Schwartz — Mon, 08 Jun 2020 11:00:00 -0400

The most optimistic way to signal the next era of wellness is say “it’s time - to wake - the f*ck -up” with guest Keith Norris on Think Fit Be Fit podcast.

Keith is the co-founder of Paleo f(x)™ and a true visionary in the ancestral health movement and exercise. Paleo f(x)™ is the world’s premier holistic wellness event, covering health, nutrition, fitness, sustainability, self-development, spirituality, relationships, entrepreneurship, & everything in between. They are planning to host it July 14-16 2020 in Austin Texas.

In this episode, Jenn and Keith dive into navigating your health during this weird and complicated time. Also this is a rare conversation between two people who are spiritual and also very interested in lifting weights.

7 pillars of health and immersive education at Paleo f(x)™
The importance of self-leadership in health
Critical thinking and learning for the process of attaining wellness and staying healthy
The wisdom and innate intelligence of the human body

Jenn and Keith dig deep to bring you friendly advice and tough love. Learn how Keith helped drive paleo culture forward with his values, intelligence and intuition towards a smarter health movement.

Check him out here:

www.paleofx.com

https://www.instagram.com/theory2practice/

https://twitter.com/KeithNorris

360 Core Movement with KI-RO

Jennifer Schwartz — Wed, 27 May 2020 11:00:00 -0400

Throughout the month of May Think Fit. Be Fit. went on a deep dive of the core. This is the 6th episode in that series.

Here’s the summary of May’s core-centric episodes:

An episode all about Pilates; why it’s a full body exercise modality and not purely abdominal focused. Link
Learning motion intrinsically with the creator of the Core Restore training system. Link
An expert guest, academically rooted with 35 years of experience at the highest level of kinesiology and professional sports, weighs in on the core craze. Link
A Physical Therapist explains the diaphragm from her perspective and why she calls it the ‘core of the core.’ Link

All of these episodes are my attempt to think independently about exercise so that I can make the best decisions for myself, athletes and clients. There is a sad movement in fitness in which education is barely emphasized and the industry is full of time-wasting (and possibly dangerous) fluff. The final episode of May’s core focused episodes is a conversation on challenging the body with a tool that can give us a spectrum of resistance around the body, the KI-RO Core Trainer.

Meet my esteemed colleague and friend, Kika Mela, Co-Owner of Mela Therapeutics, Inc. and the creator of the Ki-RO Core Trainer. She is a Master Level MAT Specialist, MAT Rx Specialist, and has been a Licensed Massage Therapist for 25 yrs. She has worked extensively with professional and elite athletes and is a contributor to the training process at Bommarito Performance Systems as part of their medical team.

Kika and I discuss a number of things related to athletic performance, muscles and movements, how her invention the KiRo helps address the flaws in training this part of the body.

Topics that we cover:

How the KI-RO was developed and how it helps Kika’s clients who are almost exclusively professional athletes.
A discussion on a universal definition of ‘the core’.
How athletes can benefit from this device
Exercises that are more precise than crunches or swinging our legs
How this part of the body is related to movement and athletic performance
Getting specific with exercises using the KI-RO Core Trainer
Pelvic motion and hamstrings in relation to the core.

Grab your device and your thinking cap as we get real and open - not only discussing issues we see in fitness, but offering safe but awesome solutions as well.

Links of interest:

Find Kika and her work at

https://www.melatherapeutics.com/page/page/6405961.htm

https://www.kiroconcepts.com/

discount code for 15% off: TFBF15

https://www.instagram.com/kirocore/

Hamstring blog from KI-RO

https://www.kiroconcepts.com/post/tight-hamstrings-maybe-not

Silfies SP, Ebaugh D, Pontillo M, Butowicz CM. Critical review of the impact of core stability on upper extremity athletic injury and performance. Braz J Phys Ther. 2015;19(5):360‐368. doi:10.1590/bjpt-rbf.2014.0108

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4647147/

Hamstring episodes from September 2019:

http://thinkfitbefit.libsyn.com/this-plagues-so-many-active-people-hamstrings-that-just-dont-quit

http://thinkfitbefit.libsyn.com/strengthen-your-hamstrings-like-a-pro

http://thinkfitbefit.libsyn.com/what-weak-hamstrings-really-need

Support the podcast by checking out Ruvi, a high performance drink that is a blend of fruit and veggies and nothing else

https://impactyourfitness.thrivelife.com/ruvi

https://www.impactyourfitness.net/newsletter

Check out MovementPathways.com if you'd like to dive deep into your exercise and upgrade it from the inside-out

Independent Thinking and the core with Dr. Paul Juris Ed.D.

Jennifer Schwartz — Wed, 20 May 2020 15:51:27 -0400

Title: Independent Thinking and the core with Dr. Paul Juris Ed.D.

Exercise Science Insider ep #12

This is a conversation on independent thinking about the core with Dr Paul Juris Ed.D.

Paul is a noted kinesiologist specializing in education, motor skill development, sports performance enhancement, rehabilitation, and intuitive program development. He has also provided extensive sports development, rehabilitation and education consulting for organizations including the NBA, NHL, USTA, US Cycling Federation, the PGA and US Equestrian Team. Paul was previously Vice President of Science and Education at PGA Kinematics Lab. He served as Director of the Equinox Fitness Training Institute. He was also the Chief Science Officer at Cybex International for 9.5 years.

A strong core has long been THE main goal of many people enthusiastic about fitness . It seems that we’ve been conditioned to believe that the “six pack” is the embodiment of health and athletic performance. This belief has covered up the true essentials of movement which seems to have little to none scientific relevance to throwing medicine balls and planks.

I have a lot of questions about the ‘core’ because the more I learn about the science of the core the more I realize that the use of this term is deleterious and how the fitness industry has failed the consumers.

Here are the topics covered in this episode:

Fixation on a ‘strong core’
Education facilitation for learning about the core
What are some important things to know about measuring core movements or strength
EMG studies

Links of interest:

(not mentioned) Good story on how the fitness industry runs with little evidence and creates a market

https://www.nytimes.com/2009/06/21/magazine/21FOB-physed-t.html

Pump one lectures

Part 1 https://youtu.be/RJ8dbXzO0rs

Part 2 https://youtu.be/cyZfPK1_opk

Part 3 https://youtu.be/eezXjJeHpFM

Part 4 https://youtu.be/rN7JhJpMRWY

2 previous podcast episodes on Motor Learning and Motor Control

April 1 https://podcasts.apple.com/us/podcast/gregory-gordon-motor-learning-skill-acquisition-in/id1379865962?i=1000470203837

Some of Paul’s work at Cybex https://www.cybexintl.com/education/exerciseanalysis/

April 8 https://podcasts.apple.com/us/podcast/gregory-gordon-pt2-motor-learning-skill-acquisition/id1379865962?i=1000470874657

Virtual Training and Cueing with Substance ft. Dr. Paul Juris

Jennifer Schwartz — Mon, 18 May 2020 11:00:00 -0400

“Cueing is the substance of our message” Nick Winkleman PhD Trainers, athletes, therapists and coaches- has this EVER been more true? Cueing may be one of the most underrated skillsets that get developed by fitness professionals. There is an art attached to cueing and choosing the substance of our words that is aligned to improving every aspect of performance- speed, autonomic nervous system, efficiency and strength. Virtual fitness might be a part of the new norm. Interacting online when it comes to movement might be the necessary inconvenience that will make you a better trainer and mover. Join Jenn on this episode for a perspective on learning the art of cueing for fitness, athletic coaching and therapeutic exercise. This episode highlights a special guest, Dr. Paul Juris Ed.D. He is a noted kinesiologist specializing in education, motor skill development, sports performance enhancement, rehabilitation, and intuitive program development. He has also provided extensive sports development, rehabilitation, and educational consulting for organizations including the NBA, NHL, USTA, US Cycling Federation, the PGA, and US Equestrian Team. Paul was previously Vice President, Science and Education, at PGA Kinematics Lab. He served as Director of the Equinox Fitness Training Institute Links of interest: Some of Paul’s work at Cybex https://www.cybexintl.com/education/exerciseanalysis/ Nick Winkleman PhD, The Language of Coaching https://amzn.to/2W4m9Sd Dr. Gabriele Wulf http://optimalmotorlearning.com/ 2 previous podcast episodes on Motor Learning and Motor Control April 1 https://podcasts.apple.com/us/podcast/gregory-gordon-motor-learning-skill-acquisition-in/id1379865962?i=1000470203837 April 8 https://podcasts.apple.com/us/podcast/gregory-gordon-pt2-motor-learning-skill-acquisition/id1379865962?i=1000470874657

Learning Motions with The Core Restore

Jennifer Schwartz — Wed, 13 May 2020 02:39:04 -0400

Have you ever thought that the learning of a motion is one of the biggest components of an exercise experience?

Chris Verdi of Core Restore New Jersey and Jenn have spent time on his patented training system, The Core Restore. This truly unique apparatus has a lot to offer anyone willing to try a new way to activate movements or muscles. This includes body building competitors, an athlete recovering from an injury, dedicated clients with pain and many more.

They discuss learning movement and feeling connected in an exercise like never before (you'll have to see it, to believe it on instagram) and case studies that are underway.

Check out Chris and The Core Restore on instagram, YouTube and in gorgeous Asbury Park, New Jersey. www.core-restore.com

You can receive a personal demo by contacting Core Restore at dan@core-restore.com

You can reach Jenn at www.impactyourfitness.net, on instagram at https://www.instagram.com/impact_your_fitness/

Links of interest:

https://painchats.com/low-back-pain-surgery/ https://painchats.com/back-pain-faq3/ https://www.painscience.com/tutorials/low-back-pain.php http://thinkfitbefit.libsyn.com/the-updated-way-to-understand-pain https://integrativewellnessgroup.com/our-why/#

The Core of the Core with Noelle Ekonomou DPT

Jennifer Schwartz — Tue, 05 May 2020 15:55:14 -0400

The automatic motions of our body are rarely thought of in terms of chronic pain and performance. We are discussing a topic today that bridges all of those factors together; the diaphragm, breathing and the pelvic floor.

Please welcome the 2nd Physical Therapist guest on Think Fit. Be Fit., Noelle.

Noelle Ekonomou has Doctorate of Physical Therapy from Saint Louis University and has received extensive training in both orthopedic, neurologic and acute rehabilitation. Noelle is passionate about helping others pursue their overall health and wellness goals and believes in providing the highest quality of care. With an integrated, whole-body rehabilitation model, Noelle uses extensive evaluation, examination and treatment procedures. She deeply explores the root cause of her patients’ injuries — considering musculoskeletal, vestibular, vision, neurologic, lymphatic, and cardiopulmonary systems.

Noelle has advanced her skills through continued post-graduate coursework for osteopathic manual therapies including muscle energy, strain-counterstrain, cranial and joint mobilizations, and fascial and lymphatic balancing. She has also been specially trained to perform internal pelvic floor muscle evaluation and treatment through the Hermann and Wallace institute.

In addition to her manual skills, Noelle also began her special interest in treating scoliosis and neuromuscular imbalances through the Postural Restoration Institute (PRI).

How to reach Noelle: http://www.one2onephysicaltherapy.com/about/about-us/ https://www.sculpd.co/ https://www.posturalrestoration.com/ Noelle on instagram https://www.instagram.com/noellekono/ https://www.instagram.com/one2oneholisticpt/ Links of interest: Oxygen Advantage https://amzn.to/3aXxTdq Wim Hof breathing and Buteyko leader and coach: Bob Soulliere in Alexandria https://www.breatheyourpower.com/ Research on breathing techniques: Ballon breathing Lower back pain and ballon breathing: Check out out video on Ballon Breathing by signing up for the podcast newsletter, it will be sent to you immediately. https://www.impactyourfitness.net/newsletter

Jenn on Instagram

You can support the podcast by checking out RUVI, a high performance drink that is just fruit and veggies and nothing else. It really speaks for itself- no additives/sugar/gluten and all the fiber- your first order comes with a free shaker bottle. Go to https://impactyourfitness.thrivelife.com/ruvi

Pilates for Every-Body

Jennifer Schwartz — Mon, 04 May 2020 11:46:36 -0400

“Physical fitness can neither be achieved by wishful thinking nor outright purchase.” Joseph Pilates

The goal of today's short episode is to present the theory that Pilates, the modality and man, have a lot more to offer than ab exercises and helping lower back pain. Jenn is bringing on her Pilates teacher, Tara Becker, for a presentation on a whole-body approach to Pilates and why every single person can use it in their fitness program.

Tara Becker discovered Pilates in the early 2000s while studying at Syracuse University. Having undergone three reconstructive foot surgeries as a teenager, she was impressed with the way Pilates safely strengthened her whole body while helping her feet. As a former gymnast, she also loved how Pilates combined strength and flexibility on different apparatus.

Also an avid yogi, Tara completed her 200-hour yoga teacher training at Tranquil Space (now YogaWorks) in 2018 and is a registered yoga teacher through Yoga Alliance and is known her warm and playful nature.

Check out Tara at:

https://www.instagram.com/tararose224/

Links of interest:

Quotes from Joseph Pilates

https://www.inspiringquotes.us/author/8890-joseph-pilates

Article on some of the interesting history of Pilates

https://thewirecutter.com/blog/pilates-flu-epidemic/

Jenn on Instagram

Muscle Activation Techniques

The Enhanced Home Fitness Solution with Ed Morand

Jennifer Schwartz — Wed, 29 Apr 2020 11:00:00 -0400

Chances are your home exercise program is centered on full body cardio and burpees. If this is the case, join Jenn and Ed Morand for a conversation on enhancing and amplifying your home workout.

There's nothing wrong with the typical full body cardio home workout, but what if you could replicate every exercise from a cable machine with tubing and a carabiner? Wouldn't that be better? This episode will walk through several things that can be implemented at home for a rich and robust exercise experience.

Topics covered:

Training and fitness are essential services
Why Ed doesn’t call exercises by a particular name
Simple science can enhance your exercise experience and performance
The make up of Ed’s unique at home pilates exercise class blend.
Boosting nitric oxide with exercise
We discuss the physics of tubing
Cues that enhance bodyweight exercise

Links of interest:

Book mentioned: Movements That Heal

Purchase a quality carabiner for your tubing

Get in touch with Ed:

edmorand@icloud.com

https://www.beyondpilates.net/

https://www.facebook.com/BEYONDPILATESNYC/

https://www.instagram.com/ed_morand/

https://www.instagram.com/beyondpilatesnyc/

Get in touch with Jenn:

IG fitness: fun and sweaty are not the same as appropriate and effective

Jennifer Schwartz — Wed, 22 Apr 2020 16:07:21 -0400

Instagram influencer workouts seem pretty harmless and fun. While they serve their purpose of capturing your attention, Jenn and Jaclyn of Athleats Nutrition discuss how ‘fun and sweaty’ are not the same as appropriate and effective. They would argue that the nature of Instagram influencer workouts are not stimulating enough to be effective for fat loss and achieving muscle growth in females. In other words, you can benefit to stop and think about your body and its mechanics while scrolling Instagram. Tune in for more information on getting the most out of your workouts and more nuggets, such as these conversation highlights:

Fitness and nutrition programming
Stress and weight loss
Finding new ways to add resistance to exercise without machines
An alternative to jumps and plyometrics
Vitamin D

Jaclyn provides nutrition and fitness programming, check her out here: https://www.instagram.com/athleatsnutrition/

Jenn provides training for muscular strength issues related to old injuries and muscle tightness.

https://impactyourfitness.thrivelife.com/ruvi

Some inks of interest:

Fitness Junkie book, just a fun book
https://wwd.com/eye/lifestyle/fitness-junkie-lucy-sykes-novel-10942353/
Metabolic testing that Jaclyn uses
football education for ladies
https://linktr.ee/athleatsnutrition
http://thinkfitbefit.libsyn.com/jaclyn-interview-1420-520-pm
https://www.instagram.com/athleatsnutrition/

Support the podcast with a review!

You can also help by checking out Ruvi, all fruits and vegetables and nothing else:

The Updated Way to Understand Pain

Jennifer Schwartz — Wed, 15 Apr 2020 11:00:00 -0400

Today’s episode is a really important one. It covers a topic that affects someone you know or perhaps even you and it’s definitely something we are trying to avoid, which is chronic pain. Here are some statistics:

50 million Americans live with chronic pain
Between $500 and 630 BILLION is lost annually due to chronic pain in America
Patients experience persistent pain after routine surgery up to 50% of the time.
18% of women suffer from migraine attacks.
Back pain is the leading reason for sick leave and early retirement in Europe.
Back pain represents 27% of all types of pain.
34.6% of pain patients in Canada think of suicide.
In N America pain accounts for 78% of all ER visits.

Meet Jen DeLorenzo a Licensed Physical Therapist, Certified Functional Manual Therapist, Therapeutic Pain Specialist, National Board Certified Health and Wellness Coach. She is based in Alexandria Virginia and aligned with Jenn's in-person practice. Topics discussed

A new way of working with Physical Therapy
Pain as an experience, there’s so much more to pain than our biology
How the environment that we are in can influence pain
The 4 main pillars of health for the nervous system and pain
Chronic pain information that most physicians don’t understand
What nudging with pain means

Links of interest:

https://drgominak.com/ https://evidenceinmotion.com/people/adriaan-louw/ https://evidenceinmotion.com/ https://noijam.com/about-noi/ https://www.instagram.com/theexercisedesignlab/ https://youtu.be/gwd-wLdIHjs https://medalerthelp.org/chronic-pain-statistics/ jen@delorenzopt.com 703-859-3415 https://www.linkedin.com/in/jendelorenzopt/

Gregory Gordon pt2: Motor Learning and Skill Acquisition in Exercise

Jennifer Schwartz — Wed, 08 Apr 2020 11:00:00 -0400

These conversations are the reason WHY Jenn started this podcast. The way we exercise is a direct reflection on how we view the body. The Exercise Science Insider episodes are designed to show you that exercise is so much more than meets the eye.

This episode lays out some critical thinking pieces about exercise and training for sports that you can apply NOW and when our gyms and fields open back up Theme for part 2: How learning the skill of an exercise or a sport skill can contribute to being injury free, confident, athletic and fit. READ THIS White Paper from Gregory Gordon Topics covered: Recap of our first episode, find it here The importance of having a bandwidth of error How virtual training can be more effective exercise Tactile and verbal feedback- when it’s most helpful Electrical stimulation is not the same as teaching muscles in a rehab setting Links of interest: Exercise Intelligence https://www.instagram.com/exercise_intelligence/ https://linktr.ee/exercise_intelligence Jenn on instagram https://www.instagram.com/impact_your_fitness/

Injury Prevention - What Really Matters

Jennifer Schwartz — Mon, 06 Apr 2020 11:00:00 -0400

Fitness has been reframed for us. Today's episode is about balancing your beliefs about your fitness journey with what is important for health.

Here are the 6 fundamentals of injury prevention while boosting the accuracy of your workouts:

1. Develop your intuition and knowledge about exercise

2. Perfect the warm-up process

3. Know what you're capable of and the opportunity costs

4. Spark recovery and care for the Nervous System

5. Match your nutrition to your workout goals

6. Aspire to live a life of physical self-sufficiency

Links of interest:

Support the show by drinking Ruvi, all fruits and veggies with no additives or sugar. Purchase here: https://impactyourfitness.thrivelife.com/ruvi

Check out this podcast episode if you want to meet a true professional in nutrition and functional sports nutrition http://thinkfitbefit.libsyn.com/jaclyn-interview-1420-520-pm Blog on the Nervous System care https://www.impactyourfitness.net/NervousSystemcare Learn about developing skills and knowledge

Learn how to perfect the warm-up process https://www.impactyourfitness.net/OnlineMovement

Jenn on instagram https://www.instagram.com/impact_your_fitness/

Gregory Gordon: Motor Learning and Skill Acquisition in Exercise.

Jennifer Schwartz — Wed, 01 Apr 2020 16:00:00 -0400

Learning and skill acquisition have a big domain in the discussion on healthy exercise.

This episode is a fun dive in to the inner workings of an intellectual connection to exercise. Jenn’s guest today is someone she calls a friend, mentor and colleague; Gregory Gordon MA of Exercise Intelligence. He is a movement scientist with a specialization in pain science and motor learning who practices MAT RX and customizes strength and conditioning programs. He has notable experiences in providing continuing education courses for Cybex International in neuroscience based content and received his Masters degree in Motor Learning and Control from Teachers College, Columbia University.

If you are a personal trainer, this episode will directly influence your view on the body and what is actually important when it comes to overall fitness from a brain and motor learning perspective.

If you are an exercise lover, this episode has information for programming your workouts for accessing all types of muscle fibers.

If you are in athletic coaching, you’ll love how this content explains that perfect practice is a waste of time.

There are so many concepts from the typical personal training manual that get blown out of the water in this episode! Please check out the links and references.

Topics that we covered:

Rethinking personal training
Exercise as skill development
Phases of skill acquisition
Essentialization in exercise: strategic weekly planning of accessing all motor units all while consistently working on all the body’s capabilities safely progress.
Differences between motor learning and motor control and motor performance
Power and velocity from the Motor Learning lens
Muscle memory (implicit and explicit)

Links of interest: Follow Gregory https://www.instagram.com/exercise_intelligence/ https://www.exercise-intelligence.com/ Chris Beardsley https://shor.by/sandcresearch https://www.instagram.com/chrisabeardsley/ Dr. Paul Juris https://bkbx.fit/meet-paul-juris/ Columbia University, Motor Learning https://www.tc.columbia.edu/biobehavioral-sciences/movement-science-and-education/academics/motor-learning-and-control/ Gregory's white paper https://gallery.mailchimp.com/8b0f1b3d025e61aeadf46d7f7/files/e1ba461f-8af7-4497-8357-08a7e68aec5e/The_Path_of_the_Conscientious_Observer.pdf References: 1)Power Training @ 30% 2)Great resource for basic Motor Learning and Control Concepts: Motor Learning and Control: Concepts and Applications By: Magill, Richard A,Publisher: McGraw-Hill Higher Education 3)Paper on quads being harder to activate than other muscles https://www.ncbi.nlm.nih.gov/pubmed/11870692

Quarantine and Chill with Ryan Crossfield

Jennifer Schwartz — Wed, 25 Mar 2020 16:00:00 -0400

Quarantine and Chill with Ryan Crossfield! Meet Jenn's new friend, LA based coach Ryan Crossfield. He is an introverted Health & Performance Coach with a lot of experience optimizing health and body composition. This is essentially a conversation between two exercise professionals that are not seeing clients due to the pandemic shutdown and social distancing. It should be obvious that both Jenn and Ryan enjoy optimizing their health and live the healthy life. We are reviewing Ryan's Quarantine and Chill guide, which can be found here. http://www.staystrongsc.com/blog "With social-distancing in full swing, it may seem like options for improving your health are down to Quarantine and Chill, or participating in the scourge of bodyweight workouts that are woefully ineffective at promoting long-term results. Instead let's look at some options that can be completed within the isolation of your own home!” We touch on so many things like Joe Rogan, kettlebells, toilet paper, sugar, sleep, stress, digestion, the nervous system, organ meats, micro-dosing and of course ‘Game Changers'. Check out Ryan here: https://instagram.com/staystrongstrengthcoach?igshid=5qoufcmvvgbd http://www.staystrongsc.com/blog/2020/3/23/quarantine-amp-chill https://www.instagram.com/p/B-Kq3z4FrLi/?igshid=8703srrmub59 Jenn’s short podcast on immunity http://thinkfitbefit.libsyn.com/keeping-your-immunity-high Check out Ruvi, fruit and vegetable drinks https://impactyourfitness.thrivelife.com/ruvi Things we mentioned in the podcast: High Intensity Health https://www.youtube.com/user/highintensityhealth Charles Poliquin https://www.poliquingroup.com/ Dr. Satchidananda Panda with Dr Rhonda Patrick https://youtu.be/-R-eqJDQ2nU Michael Pollen’s books Omnivores Dilemma https://www.amazon.com/Omnivores-Dilemma-Natural-History-Meals/dp/0143038583 How to Change Your Mind https://www.amazon.com/gp/product/0735224153/ref=dbs_a_def_rwt_bibl_vppi_i0 John Meadows https://www.instagram.com/mountaindog1/?hl=en Max Lugavere https://www.instagram.com/maxlugavere/?hl=en Dr. Zach Bush's digestion product https://ionbiome.com/ Joe Rogan’s debate on Game Changers https://www.youtube.com/watch?v=s0zgNY_kqlI

Cultivating Community and Expanding with Jane Bannehman

Jennifer Schwartz — Wed, 18 Mar 2020 12:22:50 -0400

Now more than ever we are reflecting on community and depending on one another. This interdependency makes us fundamentally human. While we are deeply entrenched in the culture of productivity it is hard to recognize the importance of community and the one-ness of good health. This episode is a conversation about building a community with the goal of human expansion and taking calm, conscious action. Today’s episode features Jane Bannehman founder and president of Nectar Yoga. It was such an honor and a pleasure to sit down with her. She is an entrepreneur, consultant and coach. Her yoga studios in Northern Virginia serve up a a wide variety of classes including teacher trainings, hot yoga, vinyasa flow and vet yoga. They strive to bring together community and yoga without an attitude. Her resume includes roles in wellness leadership and serving on national advisory boards for the American Council of Exercise and American Fitness Studios and time at Georgetown University and university VA, managing campus wellness programs and facilities At the core of this conversation is spiritual growth and business leadership. We are here for transformations, abundance and leadership. The virus and factory noise of fear hasn’t changed this, this episode was recorded on 2/18/20.

Measuring the connectivity of your community
The cultivation of community in health
At Jane’s studios: Yoga program for First Responders, Military, Veterans & Military spouses https://nectaryogastudios.com/powernectaryoga/
The scope of yoga and healing trauma
Healing the subtle and physical body of our beings
Jenn’s history with yoga and trauma

Links of interest https://www.janebahneman.com/about-1 https://www.instagram.com/janebahneman/ https://live-nectar-yoga-studios.pantheonsite.io/ https://www.instagram.com/offthemat/ Check out Ruvi https://impactyourfitness.goruvi.com Movement Pathways: a course for pain-free exercise https://www.impactyourfitness.net/OnlineMovement

Keeping Your Immunity High

Jennifer Schwartz — Mon, 16 Mar 2020 10:00:00 -0400

We are in interesting and uncharted territory, so this episode is about keeping immunity high and being there for one another. This pandemic is bigger than YOU - and requires action for the community at large... and aren’t we all curious on how the immune system works and how we can keep life as normal as possible?

We are all experiencing deep fear of the unknown and anxiety about what’s to come. While I don’t have an expertise in immunity, I do believe that if we take a step back and learn about our immune system that we can better navigate in this tumultuous time.

Supplement your at home fitness with Movement Pathways Resources for learning about your immunity: Dr Rhonda Patrick with the Sonnenbergs on the gut Balaji Srinivasan on The Knowledge Project Dr Rhonda Patrick on the importance of micronutrients How to buffer chronic stress with meditation Rhonda Patrick’s top 11 supplements, doses and fav brands Red Light Therapy and it’s numerous benefits What are cytokines? Resources for navigating COVID19 People with chronic pain Anti-inflammatory effect on the virus John Hopkins feed on COVID19 High Intensity Health video on the features of survivors and non-survivors of COVID19

What is Neuro-Aligned Exercise?

Jennifer Schwartz — Mon, 09 Mar 2020 10:00:00 -0400

Our nervous system truly is exquisite, and our exercise is orchestrated completely by this system. We are far from understanding all that this system is capable of, but one thing we know for sure is that our brain is wired for healthy movement.

Jenn has been exploring what it means to align your exercise with the nervous system since her first neuroscience education course in 2009.

This short scientific synopsis of Neuro-Aligned exercise will have you thinking differently about injuries and how to train your body for longevity.

What you’ll learn in this episode:

•What the most precise and educated trainers know how to do with their clients

•The 2 strategies Jenn uses to teach her clients to move and exercise pain-free.

•The 5 concepts of Neuro-Aligned Exercise

Links of interest:

Receive bonus information on Neuro-Aligned exercise when you sign up for the newsletter
A lot of this content was inspired by Myotopia education
Feb 24, 2020 episode
Podcast episodes with Rui, October 9, 2019 and June 26, 2019
Muscle Activation Techniques

The Science of You

Jennifer Schwartz — Mon, 24 Feb 2020 15:55:44 -0400

Exercise content cannot help us if we don’t know when to use it. The interplay of what is good for us and what is harmful might be confusing you.

This episode is the scientific synopsis for 'self awareness' and 'the science of you'.

Things you'll learn in this episode: Changing the Allostatic Load is a concept that will help you execute better decisions about exercise.

Tips on measuring your progress

Links of interest:

Movement Pathways registration

Paper on Allostatic Load

Jenn on instagram

Video on Allostasis

The most useful type of exercise

Jennifer Schwartz — Wed, 19 Feb 2020 13:53:52 -0400

Here are our tips to adjust your exercise for a THRIVING muscular system that will award you in decades and in the mirror a few months from now

Get specific with strength training
Don’t exercise too much
Use isometrics.

If you are exercising with diminishing strength, tight muscles and achy joints you need to be here for this episode. Join Jenn for this 24 min. solo-cast on what she believes to be the most useful type of exercise: isometrics. What you'll learn in this episode:

how Jenn has been teaching this type of exercise to athletes and clients for a decade.
an outline of important details and tips on how to use them
the bone building capabilities of isometric exercise

Links of interest:

Local Motion Project

Jenn on instagram

Your Energy Levels Matter

Jennifer Schwartz — Mon, 10 Feb 2020 11:00:00 -0400

The EXERCISE SCIENCE-focused topic for today is also the FOUNDATION of every single benefit of exercise and everything that optimizes our lifespan. It is the foundation for almost all biological processes in the world….

This solo-cast Jenn gets into the mitochondria and the energy of your body.

These new shorter episodes of 'Think Fit. Be Fit.' are designed to support you to be your own best advisor and design your own fitness.

Supporting academic information

Highly recommended: What is Mitochondria? HarvardX 5 min video

Stressed mitochondria leaks DNA, Science Magazine Digital

Found My Fitness

Frontiers in Neurobiology, mitochondria and stress

An Energetic View of Stress: Focus on Mitochondria

Foundations of Movement

Jennifer Schwartz — Wed, 29 Jan 2020 11:00:00 -0400

Welcome to Exercise Science Insider #7 with Rob DiDinato, whom is my classmate and colleague in the elite MATRx program and a previous guest from October. (here's our first episode)

There are discussions around targeting vulnerable areas for strengthening in all types of athletes. I’ve always entertained the idea that enhancing muscular foot strength works incredibly well for most athletes- for many reasons. In this episode you’ll hear our theories on this, I hope you find it as fascinating as we do!

The theme of this episode is ‘mindful motion’. This is a conversation built off our first one in regards to isometrics and Muscle Activation Techniques™. Please enjoy and let us know if you have any questions or are interested to learn more about foot muscles and athletic performance. Links of interest: Rob on instagram Jenn on instagram Belt squat Pitch squat Eccentric wheel that scares us both Learn all about the brain map and homunculus brain area that meant to serve as a proportional system of processing touch and changes with pain and stimulus More brain and muscle science If you enjoyed this, you might love my free mini course on hamstring strength and tightness, click here

Rachel Garmon and Mastering the Squat

Jennifer Schwartz — Wed, 22 Jan 2020 11:00:00 -0400

When exercise is about being your best self, strength should be your first goal. In this episode Rachel Garmon joins the podcast for a 3rd time and they are encouraging one another (and you!) through our own workouts and the common mistakes that our clients make. In the conversation you’ll learn how we work on a multi-faceted approach to strength, specifically squats and lunges. When executed well, squats can pay big dividends in health and wellness. The potential benefits are vast, which includes improving athletic performance, overall muscular health and flexibility. Join us for a look at this queen of an exercise and to possibly arrive one step closer to a more fine-grained analysis of what separates exercise that is effective and intelligent from being stuck in an injury-inflammation cycle. Topics discussed in this episode:

dismay for the idea that squats are 'bad for the knees'
What people actually need to execute squats well
Exercises that help control and stability around squats and lunges
Lunge variations
Cueing power from the foot and ankle
MRI study on 2016 Olympians and back abnormalities

Links of interest:

Check out our episode on Mastering the Squat part 1

Jan 2019 episode

Find Rachel on instagram

Find Jenn on instagram

Fan girl with us, Mattie Rogers on instagram

Prime squat wedges, learn more

Leg scoop dynamic warm-up exercise, watch here

Functional Nutrition, Sports Nutrition and Female Leadership with Jaclyn Sklaver of Athleats Nutrition.

Jennifer Schwartz — Wed, 08 Jan 2020 11:00:00 -0400

Functional Nutrition, Sports Nutrition and Female Leadership with Jaclyn Sklaver of Athleats Nutrition.

When it comes to the complexity of your health, we have to think bigger than just making fitness and nutrition as simple as fast food. You must think of it as nurturing an asset. There’s no better person to help us see the big picture about nutrition and a long-term successful relationship with our food than Jaclyn Sklaver MS, CNS, LDN, CDN Board Certified & Licensed.

In this episode Jaclyn shares several knowledge gems about Functional Nutrition and she discusses important topics in Functional Sports Nutrition and research. The conversation also touches on one of my favorite topics; female athletes and leadership.

Jaclyn is a passionate, self-employed leader in sports nutrition. Her clients include NFL players and college athletes of all types, combine trainees, weightlifting athletes, diet through hormonal changes and fitness competition athletes. Her sports background even includes authoring a study of over 200 NFL Combine athletes and data driven sports nutrition.

She has a Masters of Science in Nutritional Sciences, is a Board certified Nutrition Specialist (CNS) LDN (Licensed Dietetic Nutritionist), CISSN (Certified Sports Nutritionist), and also hold fitness certifications in USA Weightlifting and the NASM.

P.S... She's the first nutrition based guest on Think Fit. Be Fit. and one of my favorite follows on instagram.

If you just have a love affair with healthy eating (like me), you’ll relate to the excitement in my voice as I ask Jaclyn questions on all my favorite nutrition topics!

If you are interested in using a nutrition professional for your own fitness or athletic goals, this episode will help you understand the value of science based Functional Nutrition and you’ll receive tips on researching in this vast field of study.

If you are a budding professional in athletic training or sports nutrition, you don’t want to miss the real talk about the industry.

Topics we covered in this episode:

Women in sports leadership and career development
The gender disparity in research for health and sports
Why teenage and college athletes are ideal great nutrition coaching clients
Combine prep vs offseason NFL nutrition plans
Traditional sports nutrition vs function sports nutrition
Functional nutrition is the ultimate long-term strategy

Links of interest:

If you are interested in hiring her you can reach her at ATHLEATSnutrition.com

Get to know Jaclyn: instagram

Protein post on injury, instagram

Movement Pathways online and Alexandria Virginia

https://www.impactyourfitness.net/registerMovementPathways

How Impact Your Fitness came to be..10 years in the making

Jennifer Schwartz — Wed, 25 Dec 2019 12:00:00 -0400

In this episode, Katie and I recap my last ten years of business. That’s one whole decade of dedicated service to injured populations - turning the dial from “survive” to “thrive”, even with old injuries.

It’s no secret that I’m passionate about what I do, and with the turn of the decade, I re-hash my own exciting, emotional and sometimes not-so-sexy journey in the business.

If you’re an entrepreneur yourself, this episode is for you - as I’m sure you can relate to a lot of the foibles from getting injured during a side gig, fired from a random desk job, to feeling fulfilled every single day with my hands-on work.

If you’re a fitness junkie, this podcast will give you more insight to the industry, my background and where my passions lie.

Join me on a 10-year journey, this is a podcast where we laugh, cry and dig deep!

And a special thanks to Katie for co-hosting the episode and providing amazing support to my business.

Links of interest:

You can find Katie here and on instagram

Check out the Boutique Fitness Guide HERE

Jenn's instagram post about 'the Britney Jean era

Neuro-linguistic Programming information

Boutique Fitness - Strength Training Guide part 2

Jennifer Schwartz — Wed, 20 Nov 2019 11:00:00 -0400

Welcome to the second Boutique Fitness Guide on Think Fit. Be Fit. Podcast! We love the idea of boutique fitness for the greater good of our collective fitness and for creating valuable health assets. A sense of belonging and managing a healthy lifestyle are what Boutique Fitness studios offer that the bigger gyms are striving to copy and why we keep going back. Even though some studios are getting $300 a month from their clients, the quality is not styled to accommodate all the injuries lying beneath the surface of those of us exercising with old injuries. The reality is we need a critical view and legit injury prevention advice before committing to what seems to be the most popular classes. What is critical review of exercise? Most exercise or class reviews are focused on what sells. I have nothing to gain by sharing my views on these classes except to show you that your body deserves an individualized approach to improving your exercise. My belief is that with applicable basic science knowledge we can make these types of decisions about fitness classes. With this episode you will learn about boxing and mega-reformer boutique classes:

Why fatigue after cardio is more than just unconditioned muscles
A discussion on all the variations of the boxing craze.
Format of a big up and comer in Boutique Fitness: mega-reformer class
What signs of bad form that you should be paying attention to

Links of interest: Check out the FULL Boutique Fitness Guide on Strength Training- 6 modalities and counting! https://jennschwartz.kartra.com/page/boutiqueguide Purchase the Movement Pathways class: The mission of Movement Pathways is to teach self-administered movement assessments so that any exercise choice has a built in system for knowing if it’s ‘good for you’. https://jennschwartz.kartra.com/page/OnlineMovement The first part of the Boutique Fitness guide http://thinkfitbefit.libsyn.com/boutique-fitness-strength-training-guide-part-1 "The psychology behind why it’s so much harder to do 20 burpees when you’re alone versus in a group is fundamental to how humans relate." Group exercise psychology article https://www.inquirer.com/health/wellness/group-fitness-philadelphia-competition-workout-20191104.html?fbclid=IwAR3zWZvun9E2V8BebDExC6IRyxyAB8wWt8Lyfl3RRUkRqag1LAiicCx9gzM Fitness boxing and aging brains https://www.silversneakers.com/blog/fitness-boxing-for-older-adults/ Exercise and adrenal fatigue https://chriskresser.com/rhr-exercise-and-adrenal-fatigue/ Check out Meredith at https://www.highervibrationsva.com/

The Body Mechanic on Active Recovery

Jennifer Schwartz — Wed, 30 Oct 2019 16:00:00 -0400

Exercise Science 101 is all about understanding the Stress Adaptation Curve and how human biology is innately connected to the rise of a challenge and adaptations from exercise. The Stress Adaptation Curve promotes the understanding that creating change and progress in your life isn’t a linear process.Our hope with exercise is that our body creates “functional adaptations” like improved health, more muscle, less fat, and increased performance. However this isn’t possible without proper recovery. The point at which the body responds poorly to exercise or any stress is during the recovery period – or lack thereof. So if you want to guarantee results your best bet is to spend time with the science of recovery. This episode is full of Exercise Science from the cellular level of protein synthesis to the cheapest most effective ways to elicit the body to perform it’s amazing self-healing abilities. Please note this episode doesn’t cover the basics. If you’d like to learn the fundamentals of this concept please check out these episodes: http://thinkfitbefit.libsyn.com/stephanie-61019-1146-am Active Recovery Amps Your Exercise and Strength http://thinkfitbefit.libsyn.com/active-recovery-amps-your-exercise-and-strength Active Recovery: the Yin and Yang of your Physical Activity http://thinkfitbefit.libsyn.com/active-recovery-the-yin-and-yang-of-your-physical-activity What you’ll learn in this episode:

Cellular level muscle recovery and physiology
Biological (dopamine!) reasons to find rewarding light exercise for Active Recovery
What De-Loaded the body is and how to apply a mechanical perspective to your own process
How AJ takes a critical-mind approach to finding the next best thing in hacking his recovery

Jenn’s reference in Quote “better than 90 percent of the energy output of the brain is used in relating to the the body in its gravitational field. The more mechanically distorted a person is, the less energy available for thinking, metabolism and healing.” Roger Sperry phd (importance of being ‘on’) AJ’s tangents on fighting, recovery and juggling https://www.youtube.com/watch?v=LoD-uE7jOFg https://www.instagram.com/p/ByqX_LJJs1f/?utm_source=ig_web_copy_link https://eng3corp.com/ https://www.oxyhealth.com/vitaeris-320.html?fbclid=IwAR3OTDJa8z3V21-rJWR0vt9hkcedznnoO00RpPAnW57ph-o436zUBe08QwY

Isometric Exercise & Youth Sports Culture

Jennifer Schwartz — Wed, 16 Oct 2019 21:46:25 -0400

Welcome to Exercise Science Insider #4 with Rob DiDinato, whom is my classmate and colleague in the elite MATRx program.

We discuss some problems in youth sports: burn out, injuries and not allowing them to be students of the game. We share ideas on how to go beyond band-aids for athletic injuries and actually provide an opportunity to develop athletic excellence. The theme of this episode is ‘Less is more’. This especially comes through when the conversation moves to Isometric Exercise around 27 minutes. Please enjoy and let us know if you have any questions or are interested to learn more about Isometric Exercise. Links of interest: Jennn on instagram @impact_your_fitness Rob on instagram @_robdidonato @Myocortex https://myocortex.com/ ACL injuries are on the rise https://www.aappublications.org/news/2017/02/22/ACLTear022217 Fifa 11+ warm-up program to prevent injury in field sports https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4245655/ Isophit machine https://www.striation6.com/isophit

The Common Fallacy of Fatigue & Exercise

Jennifer Schwartz — Wed, 09 Oct 2019 20:33:47 -0400

Exercise is a tool for optimization. There is no one single way to accomplish this, there are many avenues! However, If this one big thing is misjudged you could be headed for disaster; the amount of fatigue in your workouts. If you notice that you barely get what you put into exercise, you might be falling for this huge fallacy in fitness, that states of fatigue are required to get results. The truth is that your body doesn’t require you to kill it and walk around with sore muscles. Join Rui and Jenn for an episode of Exercise Science Insider to explore the inner workings of fatigue and exercise. What you’ll learn in this episode:

Some of the neural and muscular inner workings of fatigue and exercise
Why you don’t want to waste your workouts on too much fatigue
There are connections between pain and exercise fatigue
How we help our clients understand this concept so that they can get more out of every workout.

Links of interest:

Rui on Instagram and in London

Jenn on Instagram and in the Washington DC area

Dehydration study

Dr. Sperry an historical figure in brain and learning science

Download: The 4 Things Holding You Back from a Full Injury Recovery

Similar episodes:

Last episode with Rui on the inner workings of the nervous system Muscle soreness is not an indicator of a good workout

Strengthen Your Hamstrings like a Pro

Jennifer Schwartz — Fri, 27 Sep 2019 10:00:00 -0400

The ultimate opportunity with being fit and staying fit is carrying over strength from decade to decade. Hamstrings are majorly important because this group of muscles are such a common hurdle for active people. Not knowing how to make them more flexible Not know how to target their weaknesses And how they can fail us during high speed movements which impacts the knee ligaments directly. This isn’t the first or last time I’ll say this: Healthy muscle mass is one of the keys to successful aging. It’s scary to think that this can be taken away with a single injury that compounds into an exercise and wellness road block. The solution with Think Fit Be Fit is to learn more about the thing you are trying to change: YOUR BODY check out my guide on weak + tight hamstrings. CLICK HERE What you’ll learn in this episode

The specifics of a hamstring targeted exercise
the importance of the Strength Curve
How I challenge my hamstrings and protect them from injury
That deadlifts are my last choice for strengthening hamstrings.

Links of interest:

Jenn on Instagram

MAT friend Ryan on Instagram- a good follow for back pain sufferers

Stop the butt wink

A squat with tension

A squat with pulse

Interesting hamstring curl scheme

What weak hamstrings really need

Jennifer Schwartz — Wed, 18 Sep 2019 09:00:00 -0400

The answer? Knowing what you are challenging and why. It’s typical to get hamstring exercises from your PT or sports cross-training plan, but these exercises are usually non-specific and assume that all cases of hamstring weakness are the same…they’re not!

If you are:

An athlete of any type.
Suffering from a history of knee or lower back and hamstring injury.
Someone who is lacking quality in their hamstring strengthening.
Anyone who wants a deeper connection with their muscles and strength training, strengthen your WHY.

This is the podcast for you.

Did you know that healthy, strong hamstrings are supportive of your knee function? You don’t need to suffer from weak hamstrings, simply educating yourself on your body and integrating knowledge with how your body works will help shift your health and muscle connectivity - making living in your body a blissful experience.

In this episode we’ll discuss:

Insider exercise science knowledge about hamstrings function that help our overall movement.
The five different types of hamstring weakness.
How I analyze different types of hamstring weakness.
What dysfunctional hamstrings feel like.

For those ready to take their knowledge and empower themselves deeper, check out these following links:

Receive the Hamstring Guide here Nerves and anatomy of knee Prime solo wedges RTS program for in depth exercise eduction Jenn on Twitter Jenn on instagram

This plagues so many active people; hamstrings that just don’t quit

Jennifer Schwartz — Wed, 04 Sep 2019 09:58:23 -0400

This plagues so many active people; hamstrings that just don’t quit. They carry a sensation of tightness most of their day or tightness that pops up days after a rigorous workout.. While this may be normal, it’s not productive for your workouts.

One of the most common observations that people have about their active body is that their hamstrings are ‘tight’. This is usually followed by some type of comment expressing disappointment in their ‘lack of stretching’ to resolve their tight hamstrings.

Here’s what is going on in my head: if your stretching actually worked, you would be doing it.” That’s the plainest, most vanilla explanation for a lack of exercise adherence - but it’s true in most situations. If you are motivated enough to learn more about your body through this podcast then if the exercises or stretches helped you’d be doing them.

This podcast episode will leave you scratching your head about why your hamstrings have been fighting you. The discussion is centered around the 5 possibilities for your tight muscle sensations, and why they probably aren’t responding to stretching. And that’s because the only way these types of issues truly resolve is when the problem is reverse engineered. So let’s get after it!

What you’ll learn in this episode:

5 possibilities that can be underlying tight hamstrings
Mindfully adjusting around muscle tightness is a skill
Why tight hamstrings usually don’t respond to stretching
3 ways to test your hamstring flexibility to begin the process of reverse engineering your recurring tightness

Links of interest:

Download our hamstring guide that includes videos and exercises

“Jenn doesn’t stretch” podcast episode

Movement Pathways- the course that will change your exercise

Back Pain Guide from PainScience.com

Active Recovery podcast 1

Active Recovery podcast 2

Active Recovery podcast 3

Progress is Maintenance

Jennifer Schwartz — Wed, 31 Jul 2019 10:00:00 -0400

Holding onto pain-free exercise as we biologically age is a big deal. Healthy muscle mass is one of the keys to successful aging. When you’ve worked hard to achieve your fitness or injury recovery goal it’s important to take a step back and refine your process to ensure that your progress is maintained. This solo-cast from Jenn proposes that we all take a the time to evaluate what we need to do maintain our fitness status quo. Opportunity Cost is a resource management concept that is almost exclusively taught in MBA programs but could apply broadly across many life aspects including exercise to maintain healthy joints. It is defined as “A benefit, profit, or value of something that must be given up to acquire or achieve something else,” this is most useful in the context of exercise strategy to realize the value of your time. What you’ll learn in this episode: Why you need the Strategic Goal Grid to do this How muscles decline as we age The 3 concepts that Jenn uses to teach this concept Links of interest: Core Restore in New Jersey Jenn on instagram Book: Choosing the Strong Path Strategic Goal Grid for pain-free exercise

Morgan Williams: The 5 things we would do differently

Jennifer Schwartz — Wed, 24 Jul 2019 10:00:00 -0400

Any true fitness professional will tell you that trends appear with little to no outside validation or scientific thought process. Jenn and her guest Morgan Williams discuss their 2 decades of experience as fitness professionals. They sift through the different areas of exercise application, the trials of being fit , maintaining healthy joints and exploring their competitive nature as female athletes.

The bottom line is, if you have a belief in your ability to improve your body with exercise - you don’t have to rely on diluted and shallow information to guide you along the way. This episode pulls the curtain back on changes throughout their careers and how they continue to strive to be the best for their clients.

What you’ll learn in this episode:

How Jenn and Morgan have changed their approach to helping people with previous injuries get fit and stay fit.
Mistakes they’ve made with our business, clients and within our own exercise.
The insight on changing trends from a Muscle Activation Techniques Specialist (Jenn since 2011) and a Muscle Activation Techniques student.

Links of interest:

Dr. Hyman

The most delicious and unique chocolate bar!

Bar of Chocolates

Dr Rhonda Patrick on sauna use and improved athletic performance. Sauna use has been shown to improve athletic performance without exercise interventions.

YouTube

Range by David Epstein- poorly written but amazing content!

https://www.goodreads.com/en/book/show/41795733-range

SpectraCell Micronutrient test (the test Jenn uses for herself and clients)

Lab test link

Synergy Float Center in Alexandria VA

Book your first float!

Referral code: bk-978059

Dr. Eleni Boosalis, PsyD- Fitness evolutions through the decades

Jennifer Schwartz — Wed, 10 Jul 2019 10:00:00 -0400

Do you worry about your body changing over the years? I hear concerns all the time about not being able to achieve the body or athleticism of the past. Join Jenn and Dr. Eleni Boosalis for a conversation that is a blend of personal fitness experience and professional knowledge of accepting change with grace. Dr. Eleni of Del Ray Psych in Alexandria Virginia brings an incredible wealth of knowledge to the conversation as well as her unique experience of losing 55+ pounds after each of her 3 children. What you’ll learn in this episode: -Fitness is feeling amazing in your body. This priceless feeling only comes with acceptance of your self and where you are in your process. -How two trainers instructing you to do the same workouts can yield opposing results. -How you identify with your progress and self will have a big impact on your fitness outcomes. More info on: Female hormones, Relaxin hormone secretion and breastfeeding: https://kellymom.com/sponsors/meet-sponsor-fourth-trimester/ Links of interest: https://www.delraypsych.com/ https://www.wellraydelray.com/ https://www.instagram.com/wellraydelray/ http://walterlewisfitness.com/ Internal Family Systems https://selfleadership.org/ifs-store.html Podcast with Alanis Morisette https://www.youtube.com/watch?v=JH-32QS6Qfw

Rui Reis: Priming the Body's Attention

Jennifer Schwartz — Wed, 26 Jun 2019 09:00:00 -0400

This episode is a stunning example of how simplicity and science can harmonize for effective exercise. This harmony isn’t possible without a deep understanding of movement and neural pathways, but don't worry we make this lesson fun and interesting! Join Jenn Schwartz and Rui Reis for a conversation about a novel way of injury rehab, exercise and re-wiring the brain for successful exercise and pain-free movement. This will be an enlightening episode if you are open to the idea that injury and joint rehab exercise does not have to be centered on taking away movements or making the exercise ‘less stressful’. We will show you that there is a type of training that focuses on your mind and body’s attention to engaged and fluid exercise. It is a miraculous way to leave cycles of pain, injury and bad exercise. What you’ll learn in this episode:

What it means to use imagery in strength training to improve perceptions of pain
Novels ways to train the brain out of cycles of pain and exercise
Brain-mapping and drawing on how our brain collects information to improve resistance training
Important tips on the sensation, pain and your exercise

Links of interest: Rui on instagram https://www.instagram.com/oitoo_fitness/ Rui’s training company in London https://www.oitoo.com/ Tendon pain and use of a metronome with isometrics https://bjsm.bmj.com/content/50/4/209 Recognize app from Noi Group http://www.noigroup.com/en/Product/BTRAPP

Dr. Stephanie Johnson DC: Active Recovery with Chiropractic Care

Jennifer Schwartz — Mon, 10 Jun 2019 16:11:44 -0400

Meet Dr. Stephanie Johnson DC! She is a full time chiropractic provider, business owner and super-jacked CrossFit athlete. She and Jenn discuss the importance of being proactive with your chiropractor as well as mindful decision-making for maintaining good habits and posture. Things you’ll learn in this episode:

How a forward head posture can predispose an athlete to injuries
The importance of breath and posture
A mindfulness approach to Active Recovery

Links of interest: Stephanie’s practice https://www.sjohnsonchiropractic.com/ https://posichiro.com/team/dr-stephanie-johnson-2/ Active Release Technique http://www.activerelease.com/ OTZ method https://otzhealthed.com/ Robert Sapolsky “Why Zebras Don’t Get Ulcers" https://profiles.stanford.edu/robert-sapolsky

Movement Pathways FAQ

Jennifer Schwartz — Tue, 04 Jun 2019 10:59:15 -0400

Give your exercise a full upgrade! Do you want to develop a better connection with your exercise – minus the frustration of old injuries or relying on specialists or therapists? If so, this is for you! Here's what you’ll get with Movement Pathways – a live course offered on June 7-9 at Local Motion Project in Alexandria, Virginia and an online course that will be available on June 20th: FAQ 1. What is Movement Pathways? 2. Who is Movement Pathways for? 3. When should we use these exercises? 4. Why are these exercise sequences better than what is available online? Sign up here! https://jennschwartz.kartra.com/page/registerJune https://clients.mindbodyonline.com/asp/main_enroll.asp?fl=true&tabID=107 Learn more about isometrics: https://www.instagram.com/tv/BwAUWlzlmeO/?utm_source=ig_web_copy_link Arthritis https://www.sciencedirect.com/science/article/pii/B9780443103438000056 Nerve/shoulder or RC problem, interesting video on the nerve influence possibilities, however I do not recommend that you self-diagnose as shown on this video. https://youtu.be/bKnMOaeQ3ZY

Updates to the definition of pain and how it can help your exercise

Jennifer Schwartz — Wed, 29 May 2019 12:00:00 -0400

Chronic pain and under-performing muscles can slow down our exercise and age us faster. Exercise – and specifically strength training – has the power to improve muscle mass and joints. Muscle mass is the number one measurement of quality of life for adults, but we rarely discuss it in the context of functional aging and exercise. Many people are told to work around old injuries, limit themselves and fear the oncoming repeats. Connecting the dots between muscle mass, the new findings of Pain Science, and finding exercises that work just for an individual's unique body will give us possibilities to challenge ourselves despite old injuries. This episode includes a lot of interesting information about the new developments in how movement pain should be treated and how we can start to explain that joint damage and pain-free exercise can co-exist. Things you’ll learn in this episode:

It’s possible that your pain can increase by the things that you encounter on a daily basis: environmental, social and movement cues that are received by your nervous system as dangerous. Not all pain is as simple as stepping on a tack.
Pain is an individualized experience.
Why you should adequately equip your journey to pain-free movement with knowledge about pain and the brain
Like a well-oiled machine, the body needs fine-tuning, and that includes a focus on your muscles.

Links of interest:

"Pain is far more than just physical, it affects our overall well-being and emotional state and this is completely NORMAL.” Cor-kinetic Pain Science blog https://cor-kinetic.com/ Movement Pathways course https://jennschwartz.kartra.com/page/registerJune May 15 episode about the nervous system http://thinkfitbefit.libsyn.com/intutive-awareness-and-reverse-engineering-the-muscle-system May 22 with Meredith McDonough http://thinkfitbefit.libsyn.com/intutive-awareness-and-reverse-engineering-the-muscle-system Stanford Pain Medicine http://med.stanford.edu/pain.html Dr Sean Mackey MD PhD https://youtu.be/otUVzK4hToM NPR Hidden Brain https://www.npr.org/2019/04/29/718227789/all-the-worlds-a-stage-including-the-doctor-s-office Pain as a metaphor https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4819656/ Can your back or muscle pain be related to gluten sensitivity? https://clinicaltrials.gov/ct2/show/NCT03022513 Jen DeLorenzo Therapy in Virginia http://www.metrocollaborative.com/jennifer-delorenzo Gregory Gordon in New York, NY https://www.exercise-intelligence.com/ Biology study guide for Para-sympahatic and Sympathetic Nervous Systems https://study.com/academy/lesson/the-sympathetic-and-parasympathetic-nervous-systems.html Heart Rate Variability, Start using this to help your training https://miketnelson.leadpages.co/hrv-solution/ HRV is the number that represents the variations in the deep polarization of the heartbeat. Specifically the spike on the wave links when you look at the electrical activity of the heart (QRS waves) Pain blog and the Traffic Light theory https://painchats.com/doctors-self-management-guide-back-pain/?fbclid=IwAR1sdgQg1Dp3y6OR-8qpDFO_MHrOFkcxzBM7N9_7z5lJtw4iwSfFKZKXFYs

How your box of emotions is holding you back in fitness

Jennifer Schwartz — Wed, 22 May 2019 10:00:00 -0400

Join Meredith McDonough and Jenn for a look at how so many of us are letting our personal blindspots keep us in a cycle of bad exercise. Meredith McDonough is an Intuitive Problem Solver that uses Quantum Touch, Hypnotherapy, Psychic Awareness and Reiki to help individuals deal with the internal load of thoughts being out of alignment with our actions. Continual exercise effort does not mean a positive outcome will happen. We want to feel justified by our macro counting, heart rate zones and pushing the weights, but the truth is that there are many more factors involved. Issues such as over-indulging, over-exercising, and repeated disappointment with exercise are a box of emotions that are holding you back from your goals. This podcast episode explores the interconnectedness of our body, brain and mind to healthy movement and exercise with a discussion on self-limiting beliefs and intuitive heart healing. What you’ll learn in this episode:

How choosing healing over fear can help you break down destructive or unproductive habits.
Life transitions and grief may have a co-dependent relationship with your exercise or your lack of exercise
Self identification is a challenge as a former athlete dealing with previous injuries
Intuitive awareness

Links of interest: Meredith’s Intuitive Awareness opt-in to receive free PDF guide https://www.highervibrationsva.com/book-an-appointment/ Meredith on instagram for the Daily Message https://www.instagram.com/p/BxfiWftBBWh/?igshid=n0eb4010ej5v Movement Pathways course- live and online https://jennschwartz.kartra.com/page/registerJune Gnostic beliefs http://www.christiancourier.ca/columns-op-ed/entry/gnosticism-and-the-human-body Book your Float in Alexandria Virginia with referral code bk-978059 for a discount https://synergyfloatcenter.com/services/flotation-therapy/

Intuitive Awareness and Reverse Engineering the Muscle System

Jennifer Schwartz — Wed, 15 May 2019 12:30:00 -0400

This episode is packed with soulful energy of Jenn’s fitness journey along with a description of specific cognitive blocks that kept her and many of her clients from achieving fulfillment with exercise. She discusses a wide variety of topics related to being held back by personal blind spots; fitness codependency, the placebo effect, the stress adaptation curve and how a major life trauma fueled her Think Fit. Be Fit inspiration. Links of interest: [Freebie! ]. Download the “The 4 Things Holding You back from a Full Injury Recovery” https://jennschwartz.kartra.com/page/injuryrecovery1 [Learning opportunity!] Register for the Movement Pathways course in Alexandria Virginia or online pre-sale! https://jennschwartz.kartra.com/page/registerJune Stanford Pain Medicine on Twitter https://twitter.com/StanfordPain Jenn on Instagram https://www.instagram.com/impact_your_fitness/

Active Recovery: the Yin and Yang of your Physical Activity

Jennifer Schwartz — Wed, 01 May 2019 08:00:00 -0400

Those of us with previous injuries can’t afford to waste time in the gym on what we ’think’ should be working, The ability to maintain and gain physical strength for our entire body is not born from a reactive or passive process. This episode is dedicated to exercises that create a healing stimulus, which belongs in your Active Recovery routine in order to perform well on all aspects of your fitness for the long-term.

Benefits to having Active Recovery part of your workout regimen:

The opportunity to rehearse exercises that are difficult and work on the pieces of full performance of that exercise
Improving the chances of consistent exercise and exercise longevity by preventing a lot of muscle soreness
Improving flexibility & strength
Building resistance to injury

What you’ll learn in this episode:

Why NSAIDS are a bad idea for muscle soreness
2 concepts that most trainers and therapists do not teach when it comes to managing chronic injury
Why tendon strength and recovery might matter more than muscle recovery
Being specific and detailed is the foundation for making your efforts worthwhile in Active Recovery.
Building resistance to injury by being specific about the decisions of taking a proactive approach not only in our intention but in our effort at helping our body recover from exercise

Links of interest:

Local Motion Project

Learn more about Tendons from this UC Davis Biochemical Physiology Professor

http://www.mysportscience.com/single-post/2017/03/15/Using-gelatin-to-improve-performance-prevent-injury-and-accelerate-return-to-play

Strategic Goal Grid download

Muscle and tendon Mechanical Properties

Active Recovery Amps Your Exercise and Strength

Jennifer Schwartz — Wed, 17 Apr 2019 08:00:00 -0400

If you want to amp your gains from the gym, then participating in Active Recovery is a must. Active Recovery is a blend of activities that help your body manage energy to produce changes that will get your stronger, lose fat or improve sport performance. This includes targeted exercises, mental performance concepts, quality sleep and, of course, nutrition.

You will do better at your fitness goals, whether that’s the healing process of injury recovery or training for a competitive run, when you implement consistent Active Recovery. The vast capacities of the body’s ability to adapt are waiting for you!

What you’ll learn in this episode:

How to manage consistent workout progress if you have old injuries

How to add more value to your workouts while managing your daily stress

Jenn’s supplement stack and how she does Active Recovery within her training process

Links of interest:

Download the User’s Guide to Boutique Fitness

Learn about sleep, recovery and implementing a training process

Episode: Sleep and Recovery are No Joke

Episode: The Biggest Fallacy in Fitness

Movement Pathways Course

Oura Ring

Why We Sleep by Dr Matthew Walker

Wim Hoff breathing app

Synergy Float Center

Boutique Fitness- Strength Training Guide Part 1

Jennifer Schwartz — Wed, 10 Apr 2019 08:00:00 -0400

One of the most requested subjects on the podcast is teaching people to invest time and money wisely in exercise choices. A positive exercise experience is one of the main ingredients to an effective one, which is part of the reason why we are focusing on Boutique Fitness for Strength Training. Boutique Fitness is served up in small gyms that blend affordable fitness, exciting ways to move and instructor creativity. Socialization and exercise are basic needs for maintaining happiness, so why not get both in one place?

The choices that you have in boutique fitness are just as fun or annoying as searching for a new hair stylist or finding your perfect restaurant. You can read all the reviews you want, but you won’t find many critical thinkers out there telling you what’s legit and who follows through with their promised benefits. Looking for good boutique fitness was like looking for a good foodie group on Facebook – frustrating and full of amateurs.

Because of this problem, I prepared this guide from experience, speaking with coaches or studio owners and casually surveying my peers. My goal is to help you make the decision for both your long and short term goals. There is a huge array of boutique fitness options, again pick your flavor, this podcast episode will focus on strength training modalities.

What you’ll learn in this episode:

What Boutique Fitness modalities I have used
Time saving tips for testing new Boutique Fitness modalities for you
How to be resourceful with your time, money and effort while having fun

Links of interest:

Download the guide- The User’s Guide to Boutique Fitness- Strength Training Edition

https://jennschwartz.kartra.com/page/BoutiqueFit

Movement Pathways Course- Do you want the tools to change your body?

https://jennschwartz.kartra.com/page/movementpath

Medium article I authored on HIIT

A great piece from the NYT on HIIT

Ryan Jankowitz of RJKettlebell.com

Ascend Cycle in Del Ray Alexandria- one of my favorite boutique fitness spots!

Learn! Research on Olympic Weight Lifting

Arash Ranjbaran The Body Mechanic

Jennifer Schwartz — Wed, 27 Mar 2019 08:00:00 -0400

Jenn and Arash (AJ) are pretty convinced that most people don’t know how good their body is designed to feel. Embracing the ME-search research strategy can help anyone exercise with more precision. This is a key concept if you desire the enlightenment of being in control of your health and exercise.

This episode is all about exploring curiosity and applying exercise science to being innovative and precise with your exercise. The question is, do you have the work ethic to make it a reality?

What you’ll learn in this episode:

a thought process that supports long term athletic and resiliency development
vital points for working through injury recovery and implementing solid training practices.
injury recovery advice from a licensed Athletic Trainer about an unknown brain injury consideration
finding a balance between challenging yourself and being good to yourself
some boss warm-up tips that combine high level lateral thinking and neurological training stimulus

Links of interest:

http://www.thebodymechanicmat.com/

https://www.instagram.com/_thebodymechanic/

Join the Movement Pathways course list and community!

https://jennschwartz.kartra.com/page/Q4u15

Finding the Right ME-Search

Jennifer Schwartz — Wed, 13 Mar 2019 11:00:00 -0400

Balancing the science and application of Exercise Science starts with ME-search. Join Jenn for a Lab of Me episode as she reviews the concepts and rationale for chasing a 200 lb back squat for her 1RM.

What you’ll learn in this episode:

Process based vs outcome fixation is not only specific steps, it is also a mindset.

ME-search is a mindset that you are pinpointing the variables that can stimulate positive changes.

Links of interest:

Avoiding Injury and Strength Training advice for Runners

Jennifer Schwartz — Wed, 06 Mar 2019 08:00:00 -0400

Pulling up sore after your weekly runs? It could be a bigger problem than you think, it could be a small fixable issue. The answers lie within the bigger global question that Think Fit. Be Fit. wants to help you answer. How do we exercise, compete, and have fun without pain despite our old injuries? The conversation on this always comes back to owning your training process, the ultimate fitness hack to what really matters: exercise longevity.

This episode covers running topics related to injury prevention and getting stronger. The important step is that you recognize that once a sports injury is sustained that it can continue to haunt you until you address with tailored strength training and a wholistic awareness of your training process. Inside the solo-cast you will find examples of common running issues that strength training can address. However we promote the use of detailed assessments to get detailed in the strength training. If you don’t want to get deeper with your exercise and prefer to ‘just do it’ (most of us have already tried that!), then this podcast series is not for you!

What you’ll learn in this episode:

The biomechanic foundational thought process that almost all injury prevention programs dismiss or get wrong
The 3 mindset mistakes that athletes with chronic injury make
Stretching isn’t as helpful as we once thought it to be

Links of interest:

Link to first running podcast

https://itunes.apple.com/us/podcast/the-common-fallacy-of-running/id1379865962?i=1000426118286&mt=2

Link to our guide on Running & Injury Prevention- includes more information on the common running issues that strength training can address and stretching myth busting- Qualifies you for purchase of our hip and spine injury prevention exercise sequences.

https://jennschwartz.kartra.com/page/LXt18

Book an appointment for a Treadmill Analysis

https://jennschwartz.kartra.com/page/run

More Strategy to get the Stretch on Medium

https://medium.com/@jennifersimoneschwartz/a-new-mindset-for-yoga-practice-more-strategy-to-get-the-stretch-f1c3dd62b3ee

The popular podcast episode- all exercise exist on a continuum

https://itunes.apple.com/us/podcast/all-exercise-exists-on-a-continuum/id1379865962?i=1000413125060&mt=2

Get on the List! Movement Pathways masterclass

https://jennschwartz.kartra.com/page/JKY24

Exercise That Doesn't Feel Quite Right

Jennifer Schwartz — Wed, 23 Jan 2019 09:00:00 -0400

Exercise can provide instant and delayed gratification. Both of these feel near impossible when you struggle with old injuries.

Jenn’s experience and 100s of her clients share concerns about reoccurring injuries, muscle tightness, and exercise that just doesn't feel right. The lack of progress and increased muscle tightness is annoying and frustrating.

In this episode Jenn shares her strength-based view of fixing your exercise and creating positive change to exercise performance. When we have old injuries, the choice according to conventional wisdom is to limit your exercise and let the tightness hold you back. The recent knowledge from Pain Science research findings indicate that active adults can thrive despite old injury and pain patterns.

If you want to optimize and save time in the gym this episode is for you. Believing that your body can do more than what it’s currently doing is the kindle that yields the results you are missing.

What you will learn in the episode:

Awareness of the possibility that joints can have damage/wear and tear/previous injuries with NO pain present.
The concepts and strategies that Jenn has used with herself and 100s of clients to progress beyond the stage of ‘exercise doesn’t feel right'
Strength training that can also be injury prevention and improve joint pain.

Links of interest:

#AskTFBF

Have a question for Jenn?

Twitter or Instagram

Rachel Garmon Returns: The Squat in Review

Jennifer Schwartz — Wed, 02 Jan 2019 09:00:00 -0400

Today’s episode is all about the ups and downs of squats (wow, dad joke). When executed well, squats can pay big dividends in health and wellness. The potential benefits are vast, which includes improving athletic performance, overall muscular health and flexibility.

A loaded squat can be a high reward, high risk exercise. The most admirable characteristics of the squat also make it inappropriate and dangerous for others.

Join us today for a look at this queen of an exercise and to possibly arrive one step closer to a more fine-grained analysis of what separates exercise that is effective and intelligent from being stuck in an injury-inflammation cycle.

Rachel and Jenn have experience in several aspects of squat analysis. Jenn discusses it from her own story ,expertise in post- rehabilitative exercise and muscle mechanics. Rachel discusses it from a competitive weight lifting athlete, coach, and personal training point of view.

What you’ll learn in this episode:

Progressions and insider information from the weightlifting and MAT perspective

The crazy ride that made Jenn semi-obsessed with squats
Superficial fitness hopes and outcomes aren’t good enough
Quality of squats is important
Squat terminology and tips
The expected transfers in strength and speed for embracing squat variations
Instagram squats look very different from strong and braced squats

Links of interest:

Box jump youtube link

Our list of squats and visual references

Front squat visual and assessment

Rachel-before/after MAT picture

3 days out from a meet

Compare post

Neutral squat position

Quality squat post on bracing

The Common Fallacy of Running

Jennifer Schwartz — Wed, 19 Dec 2018 12:05:17 -0400

What is the common fallacy about running? It’s simple, running is a sport and it is not a reliable way to achieve your best bod and healthy joints. Any trainer charging more than $50 USD an hour should have a solid argument against using running to sustainably lose fat.

Injury rates for runners are up to 79% according to a recent systematic literature review.

Jenn has worked with hundreds of runners on post-rehabilitative strength and resolving old injuries. The goal of this episode and the Think Fit. Be Fit. free offer (*see below) is to help you find your stride and move with confidence.

Finding the sweet spot of running for enjoyment or competition is worth the extra work.

What you’ll learn in this episode:

You can make running a great way to achieve fitness if you see strength assessments and improvements as a foundation for making that work
Common running and cardio myths that won’t die
The single common denominator of all injuries

Links of interest:

Podcast episodes (Lab of Us Ep. 5, Lab of Us Ep 4.)

Systematic Review Literature

*Message Jenn for PST Running Exercises

#AskTFBF

Have a question for Jenn?

Twitter or Instagram

Mindset for a Healthy Holiday

Jennifer Schwartz — Wed, 05 Dec 2018 09:00:00 -0400

Holiday traveling, celebrations, or time of year can be a results killer for a healthy lifestyle. We’ve collectively worked hard all year, let’s avoid putting a dent in our momentum. Katie of No Limits Fitness and Health in Indiana and Jenn of Impact Your Fitness in the DC metro area discuss their ideas and experience around travelling ,jollying over the holidays, and helping our clients hold onto their hard work.

What you’ll learn in this episode:

Making time for yourself is important
Simple and practical tips for setting yourself up for a relaxing holiday
Ideas for planning and protecting your self-improvement process

Free download on the Impact Your Fitness blog

Jenn & Katie’s “Holiday Checklist”

Links of interest:

https://www.nolimitsfitnessandhealth.com/

https://www.facebook.com/katienolimits/

https://www.facebook.com/ImpactYourFitness/

20 Questions with Mindset Coach and Energy Alchemist

Jennifer Schwartz — Wed, 28 Nov 2018 09:00:00 -0400

This episode has it all! Which includes but not limited to: philosophy, learning, cadavers, and choosing your friends. Jenn is hosting an incredible woman, Nathaly Granja. She is a Mindset Coach and Energy Alchemist who uses coaching in combination with Reiki and Hypnotherapy to help people choose their life upgrades. She’s also Jenn’s coach and confidant. Enjoy this relaxed and open conversation about being curious and enjoying the process.

Links of interest:

Email to be on our list for Jenn’s Daily Movement Practice, jenn@impactyourfitness.net

Follow Nathaly Granja at https://www.instagram.com/nathalygranja_/

Follow Jenn Schwartz at https://www.instagram.com/impact_your_fitness/

The First Rule of Spending Money Wisely in the Fitness Market

Jennifer Schwartz — Wed, 21 Nov 2018 09:00:00 -0400

Over the past decade the fitness industry has become a $27 billion dollar industry. Within that there are many low to moderate priced options as well as higher end products. This means there is a lot of opportunity to grow as well as waste money on ill-advised products and services. Going from fringe to mainstream in 20 years makes for a lot of self-validating used car salesman, one can become a fitness expert with almost no training and an instagram account. The goal of Think Fit. Be Fit. Podcast is to educate our listeners so that they are in control of their health because of smart decisions about their fitness investments. Let Jenn help you navigate inside an industry full of lies.

What's the difference between overpaying for personal trainers and taking part of a process of self-mastery that will reveal your best body? This isn’t a trick question, it’s simply asking better questions about your process and about your body, anatomy, physiology. We believe in empowering our clients and listeners with education about their body. We can evolve together and you can answer the age-old questions, why does this work? what doesn't work? Be rationale and smart about your fitness and choices in body care!

What you’ll learn from this episode:

What Jenn is obsessed with as a student of the body
5 point strategy for asking better questions of your fitness journey
The trap of knowing ’stuff’ is detrimental to the process of health improvement
You’ve been consuming fast food fitness for too long
How to invest your time and money wisely in exercise choices

Links of interest

This podcast that Rachel and Jenn discussed process, episode13
YouTube-Why you need education about the muscle system if you have pain or injury https://youtu.be/yvrNckz5U0Y
DorsaVi assessments in the Washington DC area, Jenn@impactyourfitness.net
Email to be on our list for Jenn’s Daily Movement Practice, Jenn@impactyourfitness.net
Neuro-Logic training with Jacques Taylor-Newell, class description

Plant Powered and Inspired

Jennifer Schwartz — Wed, 07 Nov 2018 09:00:00 -0400

We all love a good sweat but do we enjoy getting in all the protein that is required to lose fat and grow muscle? Finding the right nutrition for your body and environment is a steady state experiment that requires good questions, thoughtful but informed variables, and curiosity.

Join Miranda and Jenn for a chat on nutrition, plant sourced protein, and some common myths around eating vegan. Miranda Wall D.C. and nutritionist is a dedicated vegan, yogi, muscle lover and professionally provides injury care for all types of athletes. This podcast episode covers a wide range of nutrition tips and making healthy decisions.

Words of wisdom from Dr Miranda

"Be proud of the hard work you put into your body. You don’t have to feel ashamed or self conscious, no matter what your size or shape is. Your body is an ever changing work of art. Shape it in whatever way makes you feel your best.”

What you’ll learn in this episode:

The difference between dietician and nutritionist
Tips on a smoothie design
Diary is not vital for a nutritious diet
*Not all protein, muscle, and exercise is created equal. Body awareness and expertise is required to truly find the right protein balance for you.

Links of interest:

Follow Jenn on Instagram

Follow Miranda on Instagram

Podcast feedback and newsletter

Sleep and Recovery are No Joke

Jennifer Schwartz — Wed, 31 Oct 2018 08:00:00 -0400

The foundations of good health are quality sleeping, eating, and breathing. We believe that exercise is a lens to visualize and live your most healthy life, however without spending time on education about your sleep you are potentially not going to enjoy being fit.

The bottom line is clear. Use our resources to learn more about your sleep!

If you are attempting to lose weight- sleep impacts your hormones

If you are attempting to gain strength- sleep impacts your ability to grow muscle

If you are attempting to exercise 3 days per week and have a full time job- sleep impacts your memory, mood, and attention span.

Today’s episode Sleep and Recovery are no joke is essentially a warm-up for a deep conversation on the importance of sleep, nutrition and rest.

Jenn is hosting Dr. Miranda Wall of @downwardfacingdoc https://www.mirandawall.com/ to discuss the importance of sleep and recovery.

Links of interest:

Study on athletes and sleep

Chronic inflammation and sleep

Sleep book recommendations

Follow Jenn on social media

Podcast newsletter

Q&A - This Exercise Isn't Working

Jennifer Schwartz — Wed, 24 Oct 2018 11:48:47 -0400

Your future depends on asking questions about your body. It's the only way to advocate for your health and build an intelligent exercise approach.

This is the first Q&A episode with Jenn. "What is exercise supposed to feel like"? Unfortunately we've been taught to rely on sensations to teach us about exercise. This simply isn't helpful and most importantly it could be causing a cycle of constant exercise without results, or worse, a cycle of injury and inflammation.

You have a unique body, therefore your exercise should be unique to you! This Q&A is the first of many, so keep the questions coming. Hit the link below to ask a question!

Links to check out:

https://www.instagram.com/p/bo146frbicp/?utm_source=ig_web_button_share_sheet

Ask questions HERE!

Learn more about your stress tolerance

https://www.hrv4training.com

Building Results

Jennifer Schwartz — Wed, 10 Oct 2018 08:00:00 -0400

The ultimate fitness hack is building results that promote success.

Most people feel resistance when setting goals and creating fitness based habits. What if success is possible without feeling the constrictions of saying no to yourself over and over again? This episode is Jenn’s perspective on the necessary steps to reframe goal setting struggles and turn it into a healthy body.

What you’ll learn in this episode:

The 5 Mental Models that I used for a year of consistent fat loss without too much friction or pain.
Positive thinking is not a necessity for fat loss.
Purposeful action comes from strategic thinking

Mentioned in this episode:

Work in progress instagram post- I lost almost 10% body fat in a year

https://www.instagram.com/p/BoulSDYhTlg/?utm_source=ig_web_button_share_sheet

12:35 The human brain weighs about 3 pounds ~ 2% of body weight

15:10 Conscious Language upgrades to increase conscious communicating

Reasons to upgrade your language choices

https://www.ted.com/talks/lera_boroditsky_how_language_shapes_the_way_we_think?utm_campaign=tedspread&utm_content=talk&utm_medium=referral&utm_source=tedcomshare&utm_term=social-science

Conscious Language book

https://www.amazon.com/Conscious-Language-Discovery-Upgrade-Operating-ebook/dp/B00NCB0NX8

23:00 Behave by Robert Sapolsky

http://a.co/d/05cWOX5

25:00 Get our goal setting guide https://linktr.ee/impact_your_fitness

31:00 Sleeping motivation books https://www.impactyourfitness.net/single-post/2018/10/09/Smart-Fitness--Optimize-Your-Breathing-and-Sleep-suggested-reading

Muscle Soreness Is Not An Indicator Of A Great Workout

Jennifer Schwartz — Wed, 03 Oct 2018 08:00:00 -0400

While a “no pain, no gain” mentality can be admirable in some ways, your body might not agree with this approach. You may feel sore after a rewarding workout, but this soreness isn’t a requirement for getting stronger or improving your physique. Just like with stretching, exercise science doesn’t confirm that soreness is safe, effective, or useful in attaining your fitness goals.

In this episode of Think Fit. Be Fit, Jenn explores how many people learn the myth of soreness as an indicator of a good workout as well as the sensations of muscle soreness. Soreness is highly correlated with muscle weakness, so when your muscles are sore from a previous workout, you may be predisposed to injuries from overexertion. If your goals are building strength and feeling your best, then soreness can be an enemy if you allow it to persist.

What you’ll learn in this episode:

Becoming your own fitness expert means dismantling old assumptions
Common myths about building muscles and strength
Evaluating your workouts based on soreness can hurt you in the long run

Featured on the show:

The research of Dr Brad Schoenfeld includes the mind muscle connection, muscle development and fat loss http://www.lookgreatnaked.com/

Check out my RTS friend in the Toronto area

https://www.instagram.com/parisellieric/

Lactic acid myth busting from SI.com

https://www.si.com/edge/2016/07/21/debunking-myths-lactic-acid-truth-fatigue-recovery-muscle-soreness

9:30 How you felt about gym class may impact your exercise habits today

https://www.nytimes.com/2018/08/22/well/move/how-you-felt-about-gym-class-may-impact-your-exercise-habits-today.html

15:00 Muscle Expert podcast 138 with Greg Roskoph

https://www.benpakulski.com/podcasts/mat/

26:00 Research on resting intervals

https://www.lookgreatnaked.com/blog/what-is-the-ideal-rest-interval-for-muscle-growth-implications-from-our-recent-study/

31:00 Overtraining bio-markers

https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-017-0079-8

41:00 Taking pain relievers for muscle soreness, bad idea #4

https://www.ncbi.nlm.nih.gov/pubmed/23013520

https://www.nytimes.com/2017/07/05/well/move/bring-on-the-exercise-hold-the-painkillers.html

https://www.drperlmutter.com/nsaids-gut-inflammation/

45:00 Mary Roach

http://maryroach.net/

Failing Safely

Jennifer Schwartz — Wed, 19 Sep 2018 08:00:00 -0400

It’s easier to enjoy exercise when you set yourself up for success in an environment that suits you. Finding that environment (race course, in the mud, on the beach, in the gym) means exploring and experimenting.

This episode is a conversation with Jenn Schwartz and Rachel Garmon. While it’s full of laughter about Rachel’s miserable running stories, it also has an important message. When it comes to being in control of your physical fitness, learning and taking calculated risks transforms fear to courage and uncertainty to confidence. The opposite, staying complacent and drifting, might be one of the reasons many people end up with exercise related injuries and why millions of hours in the gym are fruitless.

Rachel and Jenn mention ‘broken people’ and failing in pursuit of goals. They also mention breaking through mental barriers and a successful zero miles to a marathon training story. Please enjoy and share your stories with #thinkfitbefit hashtag.

What you will learn in this episode:

Exercise and chronic disease have a common denominator.
Taking risks with exercise can be a good or bad thing.
Training smart takes more planning, but the results will pay for the long-term

Featured on the show:

If you or a family member suffers from chronic pain, I recommend watching this 5 minute video about the brain and pain.

https://youtu.be/RWMKucuejIs

The Biggest Fallacy in Fitness with Rachel Garmon

Jennifer Schwartz — Wed, 12 Sep 2018 11:32:44 -0400

The dictionary defines fallacy as "a mistaken belief, especially one based on unsound argument". The biggest fallacy in fitness, an error in reasoning about how we approach exercise, is that exercise and training are the same thing. In one viewpoint, exercise is a 'thing we do' for benefit and on the other side of this argument, 'training is a process'for an extensive period of time. However, the issue is that we use the terms interchangeably. How can we be so specific about our goals, but not identify what is required to do so?

In this episode, hang out with Jenn and Rachel as they describe how most exercisers are wasting their time with 'clock-in, clock-out' exercise routines. The premise that repetitive exercise alone is a large variable in creating a cascade of wellness benefits is a big misconception. This is also the mindset of the professional exerciser. The professional exerciser will lack focus, increase their chance of injury and burnout, and worst of all, they will waste their time on futile exercise.

If you desire a more transformational exercise experience and are tired of a mundane approach, let us know! A great first step to change is admitting that you are ready for it.

Have a strong week!

What you'll learn in this episode:

- The definition of professional exerciser

- The different types of training mindsets to best suit your goals

- Experience with changing someone's mindset to focused training

'Bad' Knees and Squat Assessments

Jennifer Schwartz — Wed, 29 Aug 2018 08:00:00 -0400

Most of us have physical limitations. The Mayo Clinic, surveyed 144,000 patients in 2013 to assess the reason they had visited a doctor. According to their research, 2 of the top 3 reasons patients were going to see their doctor are related to arthritic joint pain and lower back pain. Limitations create self-doubt and therefore a lack of fitness participation.

Exercise and your mental model of fitness can co-create a relationship with physical limitations, positive and negative ones.

Finding a healthy fitness relationship when you have limitation starts by asking better questions that will compile better feedback and data. The results can be empowering and tools for future fitness quests. In my world, this type of progress has no sign of slowing down.

Data driven fitness is a key for a self-improvement mindset. In this episode follow Jenn’s fitness journey as she describes how she squats deep, coaches athletes, and exercises without pain despite having torn ligaments and arthritis in her knees.

Assessing high risk movement is an upgrade from not taking action on your fitness goals. The body and nervous system are built for movement, enhancing movement will enhance the body!

What you’ll learn in this episode:

That structural limitations and joint disease should not define your exercise solely.
Finding and using assessments is worth the money and time. Following Dr Google and waning exercise efforts with assumptions is a waste of time.
How I use a specific tool for measuring the functionality of my knee, which includes some high risk movements

Featured on the show:

The assessment tool: dorsaVi

https://www.impactsportsci.com/news-updates

Facebook live feed of assessment

https://t.co/cAqb05c8El

Blog: Here is some evidence that my movement and knee safety increased over a period of time (July 12 - August 24) and my workout breakdown

https://www.impactyourfitness.net/single-post/2018/08/27/Bad-Knees-and-Squat-Assessments

Assess & Conquer: Getting Strategic With Goals

Jennifer Schwartz — Wed, 15 Aug 2018 08:00:00 -0400

Sustainable healthy habits require more than intention, it’s being humble and open to the process of change. The readiness to change means getting out of your own way. This is a process that you must own by letting go of your bias (what you think you know about fitness) and forgiving yourself of past failures.

In this episode of 'Lab of Me" Jenn talks through using self-acceptance and the Strategic Goal Grid as a way to make your process of self-growth and fitness goals a successful one.

What you'll learn from this episode:

- A useful tool for gaining a professional mindset on goal-setting and achievement

- How I have organized my limitations to conquer them or work around them

- Some cool assessment products that utilize DNA, blood work, and body fat analysis

Featured on the show:

Come hang out on Instagram with me! @impact_your_fitness
Let’s chat on Twitter! @jennimpact
Download a copy of the Strategic Goal Grid, email: jenn.impactfitnessdc@gmail.com
Do you need help with avoiding hand injury and lifting? Email: jenn.impactfitnessdc@gmail.com

Tim Ferris, listing your fears

https://www.entrepreneur.com/article/286123

https://www.ted.com/talks/tim_ferriss_why_you_should_define_your_fears_instead_of_your_goals?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

State of Obesity

Obesity trends

Activated Charcoal- team #Nohangover

https://draxe.com/activated-charcoal-uses/

InBody fat analysis

https://www.sandandsteelfitness.com/product/inbody-scan/

Other assessments- DNA and blood

Check out this naturopathic doctor

Consistent Exercise Progression: Embrace This One Thing

Jennifer Schwartz — Wed, 08 Aug 2018 08:00:00 -0400

It all comes down to this: it's not what you do, but how you do it. Here's a breath of fresh air: Exercise is a response to a demand. And the fact is that the more you understand the mechanisms of the response and controls of the demand, the more results you will have to celebrate and the more progress you can make. Enter the Think Fit Be Fit. model to applying exercise physiology to everyday fitness.

You probably aren't the only one worried about a nebulous workout goal: lose weight/burn calories/insert latest toning trend. A fixed mindset on long-term changes or your human potential is a quick recipe for losing focus and going off-track especially when it comes to nebulous fitness goals.

What you'll learn from this episode:

-My authentic practice on mindset for long-term and consistent results.

-There are scientific research publications that show isometric exercise can impact muscle growth and decrease pain in very little time.

-How I explain to my clients that they can embrace small changes and become more receptive to the benefits of exercise every single day.

Shownotes

9:00 The Think Fit. Be Fit philosophy on making consistent progress in the gym/ micro-adaptions

15:00 The software and hardware of muscle adaptation. The changes of the brain can make our bodies more fit!

17:30 The body's ability to change- don't forget the basics!

22:30 Isometrics- a way to capture quick fitness responses and results.

Featured on the show:

Follow me on Facebook! https://www.facebook.com/ImpactYourFitness/
Come hang out on Instagram with me! https://www.instagram.com/impact_your_fitness/
If you want to start using isometrics right away, message me for my trial program. email: jenn.impactfitnessdc@gmail.com

SVZ Internal Performance Center quote

https://www.instagram.com/p/Bl5qsjhFIy5/?utm_source=ig_web_copy_link

Research that was mentioned

Female study of 20 sets of 6 isometric contractions on knee extension machine

https://www.ncbi.nlm.nih.gov/pubmed/17107821

Isometric exercises help chronic low back pain. Pain was reduced and postural changes were seen in the brain

https://www.researchgate.net/publication/302982700_Influence_of_paravertebral_muscles_training_on_brain_plasticity_and_postural_control_in_chronic_low_back_pain

Isometric handgrip training improves hypertensive patients' blood pressure in as little as 2 minutes per day

https://www.ncbi.nlm.nih.gov/pubmed/22260503

Special thanks to Jennifer Novak for resources and sparking many conversations on the benefits of isometric exercise

http://www.symmetryperformance.com/about/bio.html

Finding the right balance in your warm-up

Jennifer Schwartz — Wed, 25 Jul 2018 08:00:00 -0400

Finding the right balance in your warm-up can be confusing. Join Jenn and Katie on a discussion of finding the right amount of body awareness, ensuring exercise safety, and building confidence to take some risk despite old injuries.

In this episode of Lab of Us Jenn talks with her Muscle Activation Techniques™ colleague, Katie Wiggs of Indianapolis. Katie is not only an MAT™ specialist with a holistic approach to full-body wellness and pain-free exercise, she is an experienced endurance athlete and obstacle race competitor.

Jenn and Katie offer sage advice on overcoming obstacles, mental and physical, when it comes to formulating a good warm-up. They also dive into a specific type of strength training, Progressive Loading or Progressive Overloading that Katie and Jenn both believe is the secret to a strong body and gym longevity.

As you listen, keep an ear out for these highlights throughout the Podcast:

2:15 meet Katie Wiggs, Master Level MAT™ specialist in Indianapolis, Be Your own Superhero

9:15 The big ideas of warming-up: Progressive Loading, Pre-Game, Movement Pathways and Priming

11:30 A mindful warm-up is the best place to start, what's your goal for today?

15:20 The downside of being too mindful! The mental game of getting over a weakness

20: Strength is a solid foundation that will make a the routine of transitioning to a kick ass workout/event

28:00 Dealing with mental blocks

30:00 Progressive loading

Follow Katie and Jenn here!

Katie in Indianapolis

https://www.facebook.com/katienolimits/

https://www.nolimitsfitnessandhealth.com/

Jenn in the Washington DC and area