Эпизоды
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On this episode of BPR, Derrick explains why training 4-5 days per week will make you feel SIGNIFICANTLY better than 6-7 days.
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Training 6-7 days per week is often glorified and presented as the pinnacle of fitness, but in reality, it’s one of the WORST strategies.
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0-1 rest days per week is NOT enough time for your body to recover.
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Plus, 6-7 days per week in the gym doesn’t leave a lot of time to get out and express your fitness in the real world.
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The whole point of training is to improve your life beyond the gym, so you need to leave yourself some time to reap the rewards of your efforts.
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Why 4-5 days?
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Tune in and find out 🔊
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If you need guidance on what 4-5 days per week should look like, or you maybe want an entire program to follow, you can click HERE for a free week of BUILD, MOVE, or PERFORM.
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On this episode of BPR, Derrick explains how spending less time on the cardio machines will make you look better naked.
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No one wants to spend countless hours doing cardio, yet, you’ve been brainwashed into thinking that’s what’s required to lose weight and change your body composition.
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BUT…
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Cardio does not inherently equal weight loss (not even fasted cardio).
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The BEST way to transform your body is RESISTANCE TRAINING, or even mixed-modal training.
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Why is that the case?
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Tune in to find out 🎧
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Пропущенные эпизоды?
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On this episode of BPR, Derrick outlines 4 alternatives for the Snatch.
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Simply put, the Snatch is moving an object from the ground to a position of support, overhead, in one fluid motion.
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In the world of high-intensity functional fitness, the Snatch is programmed A LOT…from light, fast, and high volume to heavy days and 1RMs, the Snatch rears it’s ugly head quite a bit.
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You’ve probably asked yourself on more than one occasion, “Is the Snatch even worth it? Do I have to do it?”
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The answer is “NO.”
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You do NOT have to Snatch 🤯
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Tune in to find out the 4 alternatives that we recommend in place of the Snatch.
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On this episode of BPR, Ash and I sit down to answer the most frequently asked questions during our first pregnancy.
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We cover the following topics throughout the conversation:
How people receive/treat youBody imageSlowing downMost helpful advice/recommendationsLeast helpful adviceContent and account recommendations⠀
Disclaimer:
We do not specialize in pregnancy, and we are physicians. We're sharing what we've learned through our research and experience. Everything we share in this episode are general recommendations. Always consult with your healthcare provider prior to making any significant changes to your nutrition or fitness.
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On this episode of BPR, Ash and I outline why it's so common to regain weight after you lose it.
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It's been suggested that approximately 95% of people who are overweight or obese go on repeated diets, only to gain nearly all of the weight back within one year.
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That's hard to believe, right?!
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Weight regain is the result of two components:
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Psychological
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After restricting your food, whether it’s a crash diet, following a fad diet, or doing a diet (even in a healthy way) for an extended period, you eventually get to the point where you recognize the lack of long-term sustainability and adherence.
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Physiological
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Long-term dieting causes down-regulation in our metabolic health. We have a decline in BMR (basal metabolic rate), activity/exercise feels harder, NEAT decreases, digestion decreases, thyroid and sex hormones are impacted, etc.
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So, how can you prevent weight regain?
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Tune in to find out 🔊
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On this episode of BPR, Derrick outlines why you need to stop trying to walk on your hands when you don't even spend enough time on your feet.
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PSA: You do NOT need to Handstand Walk to be fit and live an active, fulfilling life.
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Do you realize how much fitter, healthier, and happier you’d become if you stopped trying walk on your hands and spent more time on your feet?
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Simple, low-level, often overlooked habits and behaviors can change your life significantly more than any exercise or workout?
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What are the basic, foundational pieces you should be focusing on instead of how many steps you can take on your hands?
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Tune in to find out 🎧
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On this episode of BPR, Derrick explains why we don't give a $h!t about how many Kipping Pull-ups you can do.
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Sure, it’s cool if you can do 70 Kipping Pull-ups; it’s f#ck!ng awesome if you can do 20 Strict Pull-ups.
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Here's our problem with Kipping Pull-ups...
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The Kipping Pull-up receives so much praise within the functional fitness space that individuals who are NOT even close to having developed the stability, strength, muscular endurance, or coordination necessary to perform the exercise, start trying to learn the movement within a few weeks of beginning group classes.
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The Strict Pull-up is KING.
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We believe that men should have the capacity to perform 20+ consecutive repetitions and women should be able to complete 10+ consecutive repetitions.
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Lastly, in case you're not familiar with the Kipping Pull-up, here a few videos:
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Gymnastics Kipping Pull-up
Butterfly Kipping Pull-up
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On this episode of BPR, Derrick outlines why the Kipping Handstand Push-up is the WORST exercise of all time.
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Now, don't get it twisted, there are A LOT of $h!tty exercises out there.
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BUT...
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We believe the Kipping Handstand Push-up is at the top of that list.
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What makes it the worst exercise of all time? What are the alternatives?
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Tune in to find out 🔊
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On this episode of BPR, Derrick outlines why the Overhead Squat is a complete waste of your time 😱
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Even though Greg Glassman, founder of CrossFit, claimed the Overhead Squat is "peerless in developing effective athletic movement," the Overhead Squat is overly complicated and completely unnecessary for most of the population.
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All of the time, energy, and effort you've invested in trying to manipulate yourself into that position could have been spent training movements that are far less complex and provide significantly more bang for your buck.
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Instead of fixating on the Overhead Squat, start training movements that provide similar stimulus without the severe demand.
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Tune in to find out the alternatives for the Overhead Squat and how those exercises provide the same benefit without the complexity and frustration.
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Yes, we did it...
We used a click-bait title to get you to listen to this IMPORTANT message.
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Everyone loves to ask the question, "What foods should I avoid?"
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Is it bread, pasta, white rice, fried food, pizza, ice cream?
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Everyone #fitspos and wanna be "expert" on Instagram and TikTok claims to have the answer. They're not afraid to demonize a few food groups to get a few more follows.
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BUT...
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In reality, there are NO foods to avoid 🤯
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Rather, there are only foods that we should increase, or decrease, in your diet.
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Tune in to find out what those foods are and why the concept of "good" and "bad" foods is killing your progress.
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On this episode of BPR, Derrick outlines why high-intensity group fitness is a disservice for fitness fanatics.
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Here's the thing...when you're the fittest and most experienced person in your class, you get the $h!t end of the deal, and here's why:
You're following a program designed to get people "off the couch and off the carbs." It's NOT designed for YOU or YOUR goals.You're "too good" for coachingYou don't need to learn the Air Squat...AGAINWhen you're the fittest in class, you're not going to push the paceYou're too fit (or competitive) for your own good⠀
If you’re ready to evolve beyond high-intensity group fitness and start getting more out of your training, click HERE for a 7-day FREE trial of our BUILD, MOVE, or PERFORM programs.
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On this episode of BPR, Derrick outlines why you need to spend WAY LESS time in the pain cave.
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High-intensity group fitness is exciting, entertaining, motivating, and fun.
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Working out alongside someone makes you push harder than you would alone (at least in most cases).
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Having a coach, or maybe the better word, would be cheerleader, motivating you to push harder, dig deeper, embrace the suck, and go to the “dark place” works for some people, but is it making you better?
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Is going deep into the “pain cave” actually a good idea?
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Do you need to go there to move the needle and ultimately achieve your goal?
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We would argue that you do NOT need to go to the pain cave.
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We firmly believe you need to spend significantly less time in that deep, dark place.
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How much time?
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Tune in to find out 🎧
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On this episode of BPR, I sit down to outline why we believe that group fitness has an expiration date.
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By "expiration date," we mean that everyone evolves beyond or burns out of group fitness on a long enough timeline.
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If you’re consistent, diligent, and work your ass off in the gym. Eventually, you’ll need more than that group class offers.
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Group classes are designed for the group, for those folks who just need to move, folks who don’t necessarily have a specific goal, and for folks who are there more for social hour and entertainment than training.
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There’s nothing wrong with that, but it’s not meant to be a permanent solution either.
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Whether you’ve evolved or burned out, and you’re ready for a change, to pursue something greater, or to fall back in love with training, click the HERE for a 7-day FREE trial to our fitness tracks. These programs are delivered straight to your phone via the TH app, and each is designed to help you achieve specific goals.
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On this episode of BPR, Ash and I sit down to reflect on why she started therapy and what it has taught us.
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That's right. It wasn't just beneficial for Ash. Her journey in therapy has been incredibly helpful in our marriage too.
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We've learned how to better communicate with one another, the value and importance of margins (i.e. personal space), and finding fulfillment in ourselves as opposed to the other person.
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If you're wondering who Ash's therapist is, she's one of the most wonderful, wise, and insightful humans on the planet, Andi Johnson.
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If you're interested in working with Andi, you can join her waitlist HERE.
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On this episode of BPR, Ash and I sit down to share our birth plan.
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We cannot control EXACTLY how the birth of our baby boy goes, but we at least wanted to have a plan (and contingencies) before the big day.
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Here's the crazy thing, by the time this episode is released, Baby Ball will already be here! At that point, we'll be recording another episode to let you know whether or not it all went according to plan.
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On this episode of BPR, Derrick outlines the top 5 lies you've been told about nutrition.
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Weight loss isn’t as simple as calories-in vs. calories outEating small, frequent meals boosts metabolism and promotes weight lossWhite Potatoes and Rice are “unhealthy”You should limit how much fruit you eat because of the “natural sugar”Red Meat is bad for you⠀
It's important to note that these are ONLY our top 5; hundreds, if not thousands, are floating around Instagram, TikTok, and Facebook, many of which come from your favorite #fitspos who have no idea what the hell they're talking about.
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We feel these are the most relevant, recurring, and benefical to YOUR journey.
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If you learn something from today’s episode, please share it with your friend, family, co-worker, or training partner, and while you’re at it, leave us a rating and review.
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On this episode of BPR, we’re covering the differences between machines and free weights.
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Is one better than the other?What one should you be spending more time on?Etc.⠀
First, there are benefits to BOTH. Second, in a perfect world, you’re doing BOTH.
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That said, there are definitely pros and cons to each.
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If you learn something in this episode, please share it with your family, friend, co-worker, or training partner.
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On this episode of BPR, Derrick outlines the most important things that no one is talking about in fitness.
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In 2022, you’re likely cultivating all of your fitness knowledge via your favorite fitspos on IG, TikTok, and Facebook.
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I’m going to go out on a limb here and say that you don’t follow those guys (and girls) because they’re knowledgeable, credible, experts, right?
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Of course not. You were probably scrolling through IG or TikTok and saw a half-naked fit chick or shredded dude talking about their workout and thought, “Yep, they’re hot! I want to look like them!” and hit the follow button.
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There’s NOTHING wrong with that. We ALL do it.
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Unfortunately, we’ve started associating physique with knowledge/credibility, which is a problem.
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Now, we’ve got thousands of people taking advice from folks who have no clue what they’re talking about.
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Tune in to discover the top 5 most important things you should start thinking about in your training.
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On this episode of BPR, Ash and I sit down to outline how you can stay on track and get a great workout even while you're injured.
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Our top four strategies for navigating injuries are as follows:
Gain clarity by identifying the "season" you're inFocus on the things you CAN doPlay the long gameSlow and steady comeback⠀
Check out the episode to find out exactly what these strategies mean and how you can incorporate them into your fitness journey.
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On this episode of BPR, Ash and I sit down to answer the most frequently asked questions during our pregnancy.
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We cover the following topics throughout the conversation:
How many additional calories you should consume while pregnantFoods to avoid during pregnancyMicronutrients that play major roles in pregnancyHydration and electrolytesPrenatals and supplementationBenefits of exercise during pregnancyWhat movements are safe during pregnancy⠀
Disclaimer:
We do not specialize in pregnancy, and we are physicians. We're sharing what we've learned through our research and experience. Everything we share in this episode are general recommendations. Always consult with your healthcare provider prior to making any significant changes to your nutrition or fitness.
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