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Our desire is to help you become the best version of yourself possible both mentally and physically. This is exactly why Adam and Trevor decided to tackle the question, "Why Bother Working Out?" It's easy to look at your relatives and deduce that they lived to be 70, 80, or 90 something years old and they got around just fine. Shoot, some of them may have even told you a glass of whiskey and a cigar a day keeps the doctor away! You figure, you've probably got those same genes, so why bother working out? Adam and Trevor dig deep into their 20+ years combined training experience to help bring to light why working out is more than just physical health. Working out will help make all aspects of your life better when you put systems and processes in place to help you succeed. If you like what these two students of the human body are throwing down, please be sure to share this with everyone you know who could use a push over the proverbial fitness fence. 

Episode outline 3 Ways to Lose Weight Diet Only Exercise Only Diet + Exercise What's the Best Diet? Practical Tips to Create a Simple Nutrition Plan Track/Measure Observe Adjust General Recommendations Specifics About Eating for Weight Loss Calories Protein The Feels Sugar Veggies A Shoutout and Some Tips for The Hardgainers Final Recommendations Some of the sources for the research on this episode: https://peterattiamd.com/rickjohnson2/ https://peterattiamd.com/matthewwalker1/ https://hubermanlab.com/controlling-sugar-cravings-and-metabolism-with-science-based-tools/ https://hubermanlab.com/dr-andy-galpin-how-to-build-strength-muscle-size-and-endurance/ https://www.precisionnutrition.com/wp-content/uploads/2019/09/Hand-portion-guide-FF.pdf https://examine.com/

How do you stay motivated when it comes to getting fit, losing weight, and completing goals? Step one is to recognize some key sources where negative thoughts begin: Social media, family/friends, work, your own inner voice, etc. Step two is understanding these guiding principles: Fitness motivation is a myth What we fill our minds with shapes how we think of ourselves and are ability to achieve our goals Guard your mind! Create systems and solutions that foster success Screens can be a burden or a blessing, use them wisely Step three is to create solutions: Get sleep Get a lockbox for your phone Help your friends, and yourself, get out of negative conversations (negative feedback loops) H-anger is a real thing, eat well Screens can be used for good or evil, limit your screen time and be intentional with it when you are on them Focus on being a better YOU, not anyone else Create a routine Disclaimer: If you’re having consistent negative thoughts and you cannot seem to get a grip on your inner chatter, seek professional guidance. Find a therapist that can help you sort through these thoughts. There’s no shame in that game. Additional reads/Listens: Stolen Focus: Why You Can’t Pay Attention, by Johann Hari,  Rich Roll Podcast: Johann Hari episode https://www.richroll.com/podcast/johann-hari-661/ Chatter, by Ethan Kross Ph D. The Human Upgrade with Dave Asprey: episode 899 https://daveasprey.com/ethan-kross-899/ Hidden Brain podcast: Mind Reading 2.0 episodes https://hiddenbrain.org/podcast/mind-reading-how-others-see-you/ Extreme Ownership, Jocko Willink and Leif Babin Chasing Excellence, Ben Bergeron Chasing Excellence Podcast https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5zaW1wbGVjYXN0LmNvbS9jYWkzXzFRMg/episode/M2Q3ODllZDgtZDU4Yi00YjQ2LWJjZTAtYTY3NjRjNTNhZGRi?hl=en&ved=2ahUKEwjm4aLMsJn2AhXilWoFHePYDPAQieUEegQIAhAa&ep=6 Huberman Lab Podcast: Episode 56 https://hubermanlab.com/dr-alia-crum-science-of-mindsets-for-health-performance/

Today Adam interviews his good friend Brandon Kasper who gives us the run down (pun intended) on his journey from his first marathon to recently qualifying for the Boston Marathon.Brandon's journey started out with a simple goal, qualify for the Boston Marathon. Through a series of failures, trial and error, learning from his mistakes, making adaptions, and trying again he successfully met his goal. Here are some of the highlights Adam and Brandon discuss throughout the episode:1) Perseverance: didn't qualify on first SEVERAL marathons, first marathon was averaged a 10:30min pace.2) Intentional effort: Brandon ran an event, learned from mistakes, made corrections, tried again, and repeated the process till his goal was met. He managed to shave off an hour from his race time in about one year through consistent training (nothing flashy either, just consistent). 3) Recovery: how important it is and some of Brandon's go-to's4) Evading burnout during training5) Unique training rituals6) How running has made Brandon a better person overall.

Creatine, you've heard of it before, but you're not sure if it's right for you. Adam and I scratch the surface of the wide world of supplements and go into the pro's and con's of five of the most popular and sought after supplements. Those five are creatine, whey, caffeine, amino acids, and pre-workout. We discuss which have been researched the best, which ones are most effective, how much you should take, when you should take them, and more. Hope you guys enjoy. Oh, and be sure to share this with a friend, it helps us tremendously. 

How do you prevent young athletes from getting injured and burnt out? How do you create a superior student athlete? Our guest today is Coach Mark Bearden, who has an EXTENSIVE resume when it comes to developing athletes. Coach Bearden has trained professional athletes and Olympians. He is currently the Director of Strength and Conditioning at Metro Christian Academy and he has a TON of knowledge to drop on you about young athletes. You may need to put this one on repeat, especially if you're looking to set your young athlete up for success for many, many moons. Enjoy!

So you just smashed your latest workout and it-was-epic. Now you're so sore you think your limbs might pop off....or you'll get stuck on the sofa for at least a week. Neither of those are good situations. We lay out some practical tips to help you recover from all sorts of workouts. Whether you're a runner, a lifter, or something in between these principles hold true for everyone working on their fitness. 

This is the year that you tone up and slim down. You've done some research, but it seems like there's so many different opinions that it's hard to pin down which one is right for you. In today's episode Adam and Trevor break down a simple process to weight loss. They also provide a ton of helpful tips acquired over the years through trial and error, so you don't make the same mistakes.Hope you guys enjoy! 

How many times have you had a fitness question that you wanted an answer to, but didn't want to have to rummage around every corner of the internet to find an answer. Well, you're not the only one asking those questions! We asked you guys what questions you had and compiled a list of some of the popular questions Adam and I have been asked recently and over the years. We cover everything from supplements, what to do with a doctor who tells you not to train, our ultimate fitness tips, and more!If you have a fitness question you'd like us to answer (regular questions are fine too, I suppose) reach out and ask us via Instagram (Adam- knutsonphysicalprep, Trevor- nikaostrength). Hope you guys enjoy!

There are some common questions that those of us in the health and fitness industry get asked all the time. This episode is dedicated to answering some of those questions, but you're going to get a lot of additional, practical tips along the way too. Here are the topics we cover in today's episode:-Swapping better food choices over sugar-An RD's take on the vegan lifestyle-Fasting-Nutritional differences between the young and the old-Practical tips and strategies to help lose weightIf you'd like to hear us cover a specific topic, be sure to find us on social media and send us your request.

Ever thought about training for a triathlon? Be sure to check out this episode before you do! We interview our friend, and fellow trainer, Eric Gross regarding his preparations for the upcoming Iron Man Triathlon in Tulsa, OK. Some of the topics we cover include:Nutrition during training and race dayWorkouts leading up to the raceMental preparationTraining tipsand more!

Does your mental health affect the success of your health and fitness goals?Absolutely! Owner of Catalyst Behavior Health, Jenifer Nold, joins us today and gives us copious amounts of information on how the brain works and how to train your brain!Apply the practical tips Jenifer offers at the end of this podcast so you can create a mind full of balance and eustress, not tumult and tension.

Tune in for a chance to hear Adam put Trevor in the hot seat regarding CrossFit, what it's all about, who is it for, and can it help you achieve your fitness goals. Rough timeline:1:02- What got you started in fitness?5:09- Why was CrossFit appealing to you?13:12- Myths about CrossFit19:58- The versatility of CrossFit23:53- What's something people may not know about CrossFit28:12- Trevor's CrossFit Games Debut?29:51- Fitness Assumptions34:02- A clothing recommendation for outdoor workouts35:11- Closing thoughts on CrossFit36:16- A word on training during injury

Episode 4, Adam and Trevor seek council from Dietitian extraordinaire Jenni Klufa. Together we tackle the age old question, will working out with weights make me bulky? For those looking to go the other direction, we get the inside scoop for how to get bulky as well. If you're tired of sifting through the myriads of information (and misinformation) regarding weight training and muscle mass, look no further. 

I, Trevor, have the pleasure of interviewing Adam about his upcoming 100k foot race. That's right, knuckle dragger dipping his feet in the ultra race world!I pick his brain about how he is preparing for his upcoming race, what shoes he will wear, how to cope with blisters, what he's going to eat, and more! If you're into running or have ever thought about doing a long race (however you define long), be sure to tune into this short episode. We may not be career runners, but we know how to train others (and ourselves) to withstand the grind. Hope you enjoy! If you'd like to hear us talk about anything in particular, be sure to reach out. You can reach Adam at Knutsontraining.com and Trevor at nikaostrength.com.

Adam and I discuss the most effective way to train to help a body decrease body composition, increase strength, increase joint health, increase cognitive ability, and more. Whether you're a runner, recreational sport hobbyist, cyclist, or just trying to keep up with the kiddos, this style of training is sure to increase your overall fitness. 

What is at the top of nearly every fitness wish list? Visible abdominal muscles, better known as the elusive, six pack. Working out isn't just about vanity and aesthetics. Perhaps you started working out to move without pain, decrease fatigue, increase bone mineral density, or to get stronger. These are goals that we should all be chasing, but at the end of the day, you're going to put in a good amount of effort to achieve these goals. Wouldn't it be nice to have a little something to show for the effort? We believe so and we believe you can achieve all the aforementioned goals AND get your six pack, but you're going to have to work for it. This episode, Adam and I will unravel the not-so-secret, secrets to winning the battle of the bulge.  Listen to the podcast, apply our combined knowledge to your daily life, and watch great things happen to your body and mind. Listen to the podcast, do nothing, and you get to continue telling yourself the lie that you really don't want to get that lean anyway.