In episode 170, we chat about the connection between recovery and motivation in training. We provide updates on how our training is going, talk about different ways to measure recovery, and share some tips on using recovery tools. We highlight the importance of knowing your own stress triggers, the role of a positive mindset, and using methods like physical therapies and active recovery sessions. We wrap up by talking about how relaxation and how even laughter can play a positive role in keeping you motivated to train.

Timestamps
00:00 Introduction and Updates
15:47 Exploring Recovery Metrics
38:53 Subjective Factors in Recovery
51:02 Physical Therapy and Recovery Tools
51:50 Active Recovery Techniques
58:29 The Role of Relaxation in Recovery
01:04:45 Concluding Thoughts

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

It is once again time for our Monthly Instagram Q&A episode. September 2024 edition. This month we cover 18 questions. Notable highlights are a protein bar that might actually be worth giving your macros, and combating overwhelm from all the new content constantly released from the evidence based community. Thanks for listening!

Published research that was referenced in this episode:
https://pubmed.ncbi.nlm.nih.gov/36754062
https://pubmed.ncbi.nlm.nih.gov/34100789
https://pubmed.ncbi.nlm.nih.gov/36178597

Timestamps:
00:00:00 Intro & Updates
00:12:20 -What are your views on the cost/benefit of truly fighting for that final rep. Face contorting, bar speed slows or stops, and you have to grind 3-5 seconds just to complete the rep?
00:24:35 A fun experiment would be for Aaron to follow Bryan’s programming and Bryan to follow Aaron’s for a couple months.
00:28:42 How would you design a leg day for an intermediate hypertrophy client who only wants to train legs once per week and upper 3x per week?
00:31:38 Any interest in the new Voltra cable attachment Kas showed? Especially if they update resistance profiles. If you go to N1, can you compare it to the prime smart cam/torque arm in feel?
00:34:55 How do you combat overwhelm with all of the new content constantly coming out from the evidence based community? Specifically podcast and YouTube, it’s impossible to keep up.
00:39:35 How to assess training and nutrition when entering a new and more stressful stage of life. Started school again and weight shot up despite not changing training or food.
00:42:53 How many hours of cardio per day hits the threshold for endurance training?
00:45:35 Thoughts on influencers feeling healthier when eating food in Europe?
00:52:05 Does downhill running/walking have any benefits?
00:53:03 Thoughts on Peter Attia’s “David Protein” Bars.
00:56:02 Are step ups, Bulgarians, lunges, and single leg press too similar to put more than one in a lifting session?
00:58:20 If you stopped tracking macros, what would your diet framework be?
01:01:42 Do spikes in blood sugar in non-diabetics cause skin or health issues?
01:03:40 How would you approach workout design for an elite swimmer?
01:05:41 Do you think there’s a point where DOMS can be too extreme and only have negative impacts?
01:08:30 What would the 2021 version of you guys say to the 2024 version about Hybrid Training?
01:12:14 Ideal weight gain rate during a build phase?
01:17:30 Any recommendations or readings you’d suggest on mindset or processes?

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST

In this episode, we dive into hybrid training, which is all the rave right now. We point out that hybrid training doesn’t have to mean running, and that your goals should guide your approach. Bryan shares how cutting back on both cardio and lifting volume has worked wonders for him. We also talk about picking the right modality for you and the benefits of zone two training for health. Starting slow and ramping up intensity is key, and it’s important to adjust based on feedback and potentially even getting some lactate testing done. We also go over how to track progress in cardio training and discuss the challenges of balancing strength and cardio. We share tips on using lower rep ranges for better body composition and performance, plus how to structure your workouts for the best results.

TIMESTAMPS
00:00 Intro and Updates
17:40 Tailoring Hybrid Training to Your Individual Goals
23:09 Choosing the Right Modality
31:52 The Importance of Zone Two
35:05 How to Scale Your Volume
39:39 Evaluating Zone Two Training Over Time
43:22 Does This Cardio Carryover to Body Composition?
45:15 Improved Recovery through Increased Cardiovascular Adaptations
47:39 Structuring Cardio and Lifting Sessions
51:53 Balancing Volume and Trade-offs
57:28 Should We Prioritize a Strength Emphasis?
01:06:55 Periodizing Hybrid Training
01:11:49 Monitoring Progress
01:14:05 Different Types of Intervals

Work 1:1 with Aaron ⬇️
https://strakernutritionco.com/nutrition-coaching-apply-now/

Done For You Client Check-In System for Coaches ⬇️
https://strakernutritionco.com/macronutrient-reporting-check-in-template/

Paragon Training Methods Programming ⬇️
https://paragontrainingmethods.com

Follow Bryan's Evolved Training Systems Programming ⬇️
https://evolvedtrainingsystems.com

Find Us on Social Media ⬇️
IG | @Eat.Train.Prosper
IG | @bryanboorstein
IG | @aaron_straker
YT | EAT TRAIN PROSPER PODCAST