Chasing Excellence
Chasing Excellence
Aug 24, 2020
Valuable Skills, Health Metrics, & Resiliency Tips
Play episode · 39 min

In this round of our 3x3, I'm giving my three hot takes on skills worth developing, health metrics to track, and strategies for staying resilient. We touch on the power of focus, parenting with a growth mindset, and more.

Jump to:

02:30 - 3 skills worth developing, no matter your profession
21:45 - 3 markers you should track, no matter your health
25:50 - 3 ways to stay resilient, no matter the circumstance

About the Show

Chasing Excellence is dedicated to dissecting what it means to live a life of excellence, inside the gym & out. New episodes every Monday.

About Ben

Ben Bergeron is a best-selling author, coach to 7 CrossFit Games champions, and founder of CFNE and CompTrain.

About Patrick

Patrick Cummings is a long-time CrossFitter, podcaster, and brand coach to gym owners & entrepreneurs.

Renegade Radio with Jay Ferruggia: Fitness | Nutrition | Lifestyle | Strength Training | Self Help | Motivation
Renegade Radio with Jay Ferruggia: Fitness | Nutrition | Lifestyle | Strength Training | Self Help | Motivation
Jason Ferruggia
#355: How I'd Start a Training Biz in 2020
I’ve been in the fitness industry for over 25 years. In all that time I’ve learned what works and what doesn’t for building a successful fitness business. It’s taken me years of hard work, a sh*t ton of personal development, and a lot overcoming setbacks and failures to get my business where it is now. But what if I were just starting out today? What would I, in 2020 and beyond, do to build a successful fitness business? That’s the question at hand in this episode. Because a lot of you are either wanting to get started or you’re in the early stages of building your own business, I know this episode is going to be incredibly helpful. Listen now for the advice I wish I would have had 25 years ago… This episode is brought to you by BiOptimizers. MassZymes is the most powerful protein-digesting enzyme on the market. The formula contains 100,000 HUTs of protease per capsule which increases absorption of key amino acids and optimizes the effectiveness of the protein you’re eating. Go to bioptimizers.com/renegade for your special offer as a listener of the Renegade Radio Podcast. This episode is also brought to you by Trifecta Nutrition. Make sticking to your nutrition plan simpler with organic, ready to eat and macro balanced meals shipped safely to your door! Go to TrifectaNutrition.com/Renegade and use the code ‘RENEGADE’ to save 30% off your first order! This episode is also brought to you by Cured Nutrition. Cured Rise is a caffeine-free daytime CBD nootropic supplement. Infused with 9mg of Broad Spectrum CBD extract, it encourages sustained wakefulness and focus and promotes stress resilience. Cured Zen is a CBD sleep supplement that encourages relaxation, helps you ease away the stress of the day with all-natural ingredients and improves sleep quality. Click HERE to get yours today and use the coupon code, “Renegade” for a 15% discount.
41 min
Muscle For Life with Mike Matthews
Muscle For Life with Mike Matthews
Mike Matthews
Says You! Protein and Longevity, Collagen Supplementation, and Gun Laws
I’ve written and recorded a lot of evidence-based content over the years on just about everything you can imagine related to building muscle, losing fat, and getting healthy. I’ve also worked with thousands of men and women of all ages and circumstances and helped them get into the best shape of their lives. That doesn’t mean you should blindly swallow everything I say, though, because let’s face it—nobody is always right about everything. And especially in fields like diet and exercise, which are constantly evolving thanks to the efforts of honest and hardworking researchers and thought leaders. This is why I’m always happy to hear from people who disagree with me, especially when they have good arguments and evidence to back up their assertions. Sometimes I can’t get on board with their positions, but sometimes I end up learning something, and either way, I always appreciate the discussion. That gave me the idea for this series of podcast episodes: publicly addressing things people disagree with me on and sharing my perspective. Think of it like a spicier version of a Q&A. So, here’s what I’m doing: Every couple of weeks, I’m asking my _Instagram_ followers what they disagree with me on, and then picking a few of the more common or interesting contentions to address here on the podcast. And in this episode, I’ll be tackling the following . . . 4:50 - “You recommend too much protein and meat in general to be healthy. Blue zones don’t eat much meat or protein.” 14:14 - “Collagen supplementation is more beneficial than you acknowledge.” 19:56 - “All gun laws are an infringement.” Mentioned on The Show: Legion VIP One-on-One Coaching: https://legionathletics.com/coaching/ Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/
36 min
Mind Pump: Raw Fitness Truth
Mind Pump: Raw Fitness Truth
Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
1414: The Truth About the Leg Extension Machine, Using Intensity Vs. Volume to Improve Squat, How to Transition From Tracking to Intuitive Eating & More
In this episode of Quah (Q & A), Sal, Adam & Justin answer Pump Head questions about going from tracking everything to eating intuitively, the “demonized” leg extension machine, focusing more on intensity or volume when trying to increase the squat, and good ways to deal with a Type A personality and addictive behavior. * Weird News with Sal. (3:53) * The challenge of dealing with online bullying as a parent. (10:50) * Mind Pump Recommends, the Art of Happiness Podcast with Arthur Brooks. (17:04) * Mind Pump’s biggest pet peeves surrounding the election/politics. (21:14) * Justin’s experience being the only sober person in the room with salvia. (32:02) * Studies with Sal. (37:05) * #Quah question #1 – What would you recommend for someone who is going from tracking everything to eating intuitively? (39:54) * #Quah question #2 – The leg extension machine is often demonized, but why does it exist if it’s not good? (49:39) * #Quah question #3 – When trying to increase my squat, should I focus more on intensity or volume? (55:31) * #Quah question #4 – What are some good ways to deal with a Type A personality and addictive behavior? I sometimes struggle to find balance in life and easily get caught in the “all or nothing” mentality whether it be diet, nutrition, etc. (1:01:13) Related Links/Products Mentioned * October Special: MAPS Anabolic and No BS 6-Pack Formula * October Promotion: ALL MAPS Products 50% off!! **Promo code “OCTOBER50” at checkout** * German man sets world record with 516 body modifications * Man Covers Body In 140 Pounds Of Bees To Set Record * The Art of Happiness Podcast - Politics and Unhappiness * Visit Caldera Labs for an exclusive offer for Mind Pump listeners! **Code “mindpump” at checkout for the discount** * The Proof – Caldera Labs * The Ultimate Goal to Intuitive Eating * Step by Step Plan to Move Into Intuitive Eating * Intuitive Nutrition Guide | MAPS Fitness Products * Intuitive Eating: What is it and is it Right For You? * Stop Working Out And Start Practicing * Mind Pump Podcast – YouTube * Mind Pump Free Resources People Mentioned * Arthur Brooks (@arthurcbrooks) Instagram
1 hr 9 min
Barbell Shrugged
Barbell Shrugged
Barbell Shrugged
Why Bodybuilders Have So Much Muscle w/ Coach Kassem, Anders Varner, Doug Larson, and Travis Mash - Barbell Shrugged #516
Barbell Shrugged’s “Functional Fitness Bundle” is for the functional fitness athlete that wants to improve their strength, gymnastics, weightlifting and build a bigger engine in six weeks. Program Goals: * Improve Gymnastics * Increase Raw Strength * Master Olympic Lifts * Brutal Anaerobic Endurance Metcons * Build Aerobic Capacity * Peak for the CrossFit Open What you get: Seven Functional Fitness, Goal Specific Training Programs * Gymnastics Focused Functional Fitness - 6-Week Gymnastics Focused CrossFit Program ($47) * Shrugged Functional Weightlifting - 6-Week Olympic Weightlifting Focused CrossFit Program ($47) * Strength Bias Functional Fitness - 6-Week Strength Bias CrossFit Program ($47) * Anaerobic Assault - 12-Week Anaerobic Engine Building Accessory Program ($47) * Aerobic Monster - 12-Week Aerobic Capacity Accessory Program ($47) * Open Prep - 7-Week Competition Prep Cycle ($47) * Advanced Functional Fitness Workout Builder - 6-Week Advanced CrossFit Strength and Conditioning Template ($47) Total Retail Value $329 for all 7 Programs. This week only, get all seven programs for $97, saving you 70% off retail. Use code “functional” at checkout to save 70%. 7 Programs for the price of 2 saving you over $329. Barbell Shrugged’s “Functional Fitness Bundle” is for the functional fitness athlete that wants to improve their strength, gymnastics, weightlifting and build a bigger engine in six weeks. In this Episode of Barbell Shrugged: * Building private science lab for strength * How to accurately test strength and muscle * How does hypertrophy correlate to performance * Why don’t bodybuilders test 1 rep maxes * Are bodybuilders actually strong? Coach Kassem on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram ———————————————— Training Programs to Build Muscle: https://bit.ly/34zcGVw Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa Please Support Our Sponsors Fittogether - Fitness ONLY Social Media App Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged www.masszymes.com/shruggedfree - for FREE bottle of BiOptimizers Masszymes Garage Gym Equipment and Accessories: https://bit.ly/3b6GZFj Save 5% using the coupon code “Shrugged”
1 hr 23 min
The Stronger By Science Podcast
The Stronger By Science Podcast
StrongerByScience.com
Breakfast, Glycine, Muscle Knots, and Trigger Points
Season 3 pushes forward, and today’s episode is packed with information. The episode begins with some announcements, arguably good news, and feats of strength, followed by a couple quick research reviews about optimal breakfast composition to adequately fuel training and the potential applications of glycine supplementation for tendon and ligament adaptations. Then, Greg and Eric field listener questions about caffeine tolerance, muscle knots, trigger points, and more. To play us out, Greg shares some stunning revelations that will change the way you think about crabs. If you’d like to receive Research Roundup emails, please sign up for our email list at https://www.strongerbyscience.com/newsletter/ To join in on the SBS conversation, check out our new Facebook group and subreddit. Facebook Group: https://www.facebook.com/groups/StrongerByScienceCommunity Subreddit: https://www.reddit.com/r/StrongerByScience/ Finally, next time you stock up on supplements from BulkSupplements.com, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order. TIME STAMPS Intro/Announcements, and a major correction (0:00:33). Good news (0:01:55). Selling Out (0:13:59). Feats of Strength (0:21:35). Research Review (0:26:29). Optimal breakfast to fuel training (0:26:45) Relevant studies: https://pubmed.ncbi.nlm.nih.gov/30707135/. https://pubmed.ncbi.nlm.nih.gov/32174286/. https://pubmed.ncbi.nlm.nih.gov/32674691/. Glycine supplementation for tendons and ligaments (0:42:23). Relevant studies: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6153947/. https://pubmed.ncbi.nlm.nih.gov/20093739/. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5371618/. Q&A (1:01:57). Ant-Man Wilks score revisited (1:02:01). Can you rank cooking methods from best to worst in terms of how they impact micronutrient content? (1:03:57). If strength/size gains come back relatively quickly after a cut, is there any benefit to cutting at a less conservative pace in order to spend a higher percentage of the year in a lean bulking phase? (1:07:43). Is flywheel training good for hypertrophy? (1:20:23). It is necessary to cycle caffeine for its ergogenic effects? (1:26:15). Are muscle knots and trigger points “real” and worth caring about? (1:36:10). To play us out: Crabs (1:44:40).
1 hr 52 min
Pursuing Health
Pursuing Health
Julie Foucher-Urcuyo MD, MS + Dani Urcuyo, MD
Is CrossFit Dangerous? PH167
In this edition of Pursuing Health Pearls, we are going to dive into a question that certainly gets a lot of attention in the media, and that is, “Is CrossFit dangerous?” Some of the perception that CrossFit is dangerous may stem from how it has been portrayed in the media over the past 20 years. From the early days of CrossFit, it was presented as an extreme exercise program with “Pukie Clown” and “Uncle Rhabdo” as mascots. CrossFit was initially used widely in the training of elite athletes in other sports and for military and first responders, with a tagline of “Forging Elite Fitness.” In addition, watching athletes compete in the CrossFit Games can also make it difficult for the average person to understand that CrossFit can be for them, too. Seeing these athletes who train for hours each day with a sole focus on becoming the “Fittest on Earth” can make CrossFit seem inaccessible or “too intense” for the average person. However, over the years these harsh messages have been toned down, and the methodology underneath it all has proven over and over again to be effective at producing health and fitness in people from all walks of life. CrossFit is not just for extreme or elite athletes, it really can be for anyone. Here, we’ll review the available data on CrossFit and injury rates as well as our interpretation of some findings that may help to minimize risk while participating in CrossFit. Some Qualifiers Before we discuss the research, we have to acknowledge that we still have a relatively small amount of data available on CrossFit and injury rates, although we do have a lot more than we did 10 years ago. We also have to acknowledge that the studies we do have available have limitations. Many of these studies are retrospective, meaning participants were asked to fill out surveys about past injuries while doing CrossFit instead of tracking the injuries in real time as they happen. As with epidemiological nutrition research, this approach does not always provide the most reliable information. Finally, we have to acknowledge that there have been a lot of special interests in this research area that can influence how studies are reported, and which studies are published or not. The biggest example of this was a 2013 study in the Journal of Strength and Conditioning, which is a journal published by the National Strength and Conditioning Association (NSCA). This study followed 43 participants doing a CrossFit program for 10 weeks and found that they improved aerobic fitness and body composition, but reported an injury rate that was later found to be fabricated. The study was corrected and then retracted completely from the journal. The study was the focus of multiple lawsuits against the lead investigator, Steven Devor as well as the Ohio State University and the NSCA. Steven Devor resigned from his position at the Ohio State University. CrossFit won $4 million in sanctions in a lawsuit stemming from the retracted paper. Judge Janis Sammartino ruled that the NSCA had “deceived and continues to deceive the public and consumers regarding the safety and effectiveness of CrossFit training.” She went on to say in her ruling: “Not only is it clear that the NSCA knowingly and repeatedly resisted producing documents that were irrefutably relevant to this litigation, but the forensic evaluation also uncovered evidence that the NSCA destroyed presumptively relevant documents and engaged in mass deletions across numerous devices during the pendency of this litigation.” We share this here to demonstrate that the NSCA had motives to deceive the public on the safety of CrossFit training which then influenced the research that was published as well as contributed to bad press perpetuating “CrossFit is dangerous” dogma.The Research Now, qualifiers aside, we will discuss what the research we have tells us about injury rates in CrossFit. An article published earlier this year reviewed all of the studies reporting injury incidence and incidence rates among CrossFit participants. The researchers came up with a total of 14 studies that met their inclusion criteria. Among these studies, the injury incidence ranged from 12.8-73.5% and reported injury rates ranged from 0.27-3.3/1000 training hours. They concluded that these findings would suggest CrossFit has a relatively low injury risk, and we know from this study and others that these injury rates are comparable to or lower than rates of injury in other similar activities such as Olympic weightlifting, distance running, track and field, rugby, or gymnastics. While most of the studies reviewed were retrospective studies relying on survey data, there was a prospective study done in 2017, where 177 participants were followed for 12 weeks while they did CrossFit and any injuries they experienced during that time were documented. In that study the overall injury incidence rate was 2.1/1000 training hours, which is consistent with the rates from the other studies discussed above. Overall, the data we have indicates that the risk of injury in CrossFit is relatively low, and not different from other similar sports.Other Findings Now that we know injury rates in CrossFit are low and comparable to other similar sports, we’ll discuss other findings that were reported in the research that may be relevant to minimizing injury risk. The review study discussed above highlighted three important factors associated with injury incidence and incidence rates in CrossFit: 1) training frequency, 2) duration of CrossFit experience, and 3) individuals that compete in CrossFit competitions. The idea that individuals who compete in CrossFit competitions are at higher risk for injury makes intuitive sense, as they are likely pushing themselves harder and taking more risks in training and competition. As far as frequency, a study that surveyed over 3000 participants who did CrossFit from 2013-2017 found that the greatest rates of injury were in those who did CrossFit less than 3 days per week compared to those who did 3-5 days or more than 5 days per week. So, doing CrossFit less frequently seemed to be associated with higher risk of injury. Additionally, this study found that those with less experience had a higher injury rate. The highest rates of injury occurred in the first 6-12 months of doing CrossFit. In other words, the longer participants had been doing CrossFit, the less frequently they reported getting injured. To us, this highlights CrossFit’s charter of mechanics, consistency, intensity which recommends first learning the proper movement mechanics, then demonstrating those mechanics consistently (i.e. doing CrossFit at least 3 days per week, for many months and years in duration). Only after demonstrating proper mechanics and consistently practicing those mechanics should the intensity of the workouts be increased. The finding that the highest rates of injury occured in the first 6-12 months of doing CrossFit could indicate that participants are pushing the intensity too quickly before this charter has been implemented. Other studies have found that males and those with prior injuries are at higher risk of injury. Studies also find that working with a trainer to coach participants on movement mechanics and guide them through workouts decreases the rate of injury. As far as sites of injury, the studies we have seem to be pretty consistent in finding that shoulder injuries are most common. Following shoulder injuries are injuries to the lower back and knee. This information suggests that there may be some movements across the board that we could improve on as a CrossFit community to decrease shoulder injuries. One example of this would be the kipping pull-up. In the past CrossFit participants may have been encouraged to start practicing kipping pull-ups earlier in their journey, but now most trainers would recommend participants being able to perform at least one (or more)…
27 min
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