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Could resting and icing your injury actually PROLONG your symptoms??? Doctor Matt Silver from Alpha Project Phyzio joins me to talk about the new school style of physical therapy, why resting and icing an injury ISN’T the best way to heal it, and how you can learn from him at his upcoming workshop at Straight Shot Training on Saturday, January 8th at 9am. Dr. Matt is also the host of the Health and Fitness Frederick podcast if you’d like to check his show out as well!

This week on the show we’ve got holiday nutrition, keto vs. macro tracking, multiple workouts a day, the pump after working out, and training for power. Thanks to everyone from Instagram for submitting their questions!

Whether it's the holidays, a vacation, an injury, or a nasty stomach bug that causes you to lose 5lb in 2 days...things don't always go as planned. But it's how we get back to things and stay consistent where we can that allows us to make progress over a longer timeline.  I share a recent personal experience in this episode plus give you details on an upcoming knee pain workshop AND unveil the 28 Day Free Coaching Challenge that launches in January!

Coach John and I answer a question we’ve gotten from a lot of people when they see how we eat and train: “How do you choose to do difficult things?” Is it a personality trait? A series of decisions? A product of our training itself? Find out in under 20min with this episode!

December is this strange middle ground between thanksgiving and the end of the year when your schedule is different, your sleeping is off, your eating is all over the place with parties and traveling, and - oh yeah let’s try to find a time to workout in the middle of all of that too.  In this episode, I want to help you find a way to stay a little more on track throughout December with your diet and workouts AND give you some ideas on how to set yourself up better to take on your 2022 fitness goals (that you can absolutely start on now!)

We’re going to let you know what to expect during your first personal training session! We’ll also give you some tips on how you can be prepared for your session AND how to make the most of your recovery afterwards. 

Much like a Thanksgiving meal plate, we weave together some random topics into a gravy-smothered 38min of fitness knowledge in this week's episode.  Coach Delaney joined me to go over training protocols when you're sick, how your limb length affects your lifts, and what our top picks for protein bars are. We finish with our takes on what Thanksgiving foods are overrated and which are underrated (with some controversial answers I'm sure...). 

We have been putting together a nutritional ebook for our awesome clients! This resource will have a grocery shopping guide, recipes for breakfast, lunch, dinner, snacks, and shakes, an audio crash course in macronutrients and meal prepping, a recovery checklist, AND tips for eating out at restaurants without your diet going off the rails! Now, ideally, you want to make the majority of your food at home so you know exactly what you’re eating and how much of it you’re eating. That being said, we know eating out with your family and friends is fun and sometimes it’s necessary to eat out on the road with your busy schedule. So in this short episode, I give you some quick tips to make eating out healthier! Note: Don’t stress too much about sticking to all of these tips (especially if it's a big occasion). Allowing yourself the freedom to have “unhealthy” foods in large amounts every now and then will not impact the big picture and will actually help you keep a more well-rounded diet overall!

With the days getting shorter, darker, and colder, seasonal depression, mood changes, changes in sleeping habits, or even just a lack of motivation or desire to get to the gym can make sticking to your training routine difficult if not impossible.  In this episode, the Straight Shot Coaches give their recommendations for modifying your training, diet, and recovery to help you do your best to get through what many people find the hardest time of the year to stay healthy both physically and mentally

This episode was so terrifying of an endeavor to approach alone, that I enlisted the help of Straight Shot Coaches Delaney and John, as we walked through the haunted graveyard that is the world of health and fitness trends.  From high fructose corn syrup to rounded back deadlifts, we dug into some of the scariest topics we could bear to get through. Listeners beware, this is an episode that may shock and disturb you…like a brownie you just found out is made with kale. Grab your trick or treat bucket and get ready to fill it with fitness knowledge treats with this spooky…and laughter-filled episode from some of your Straight Shot Coaches in our first episode recorded in our new studio!

It doesn’t matter how old you are, it’s never too late to start moving better, get stronger, and live a healthy and active life.  In this episode, I share why “starting late” isn’t as uncommon as you think, and how continuing to train with a strength and conditioning program over the course of your life is completely realistic if you approach it correctly.  Whether you’re 19 or 91, there’s something in this episode for you!

I've mopped a LOT of gym floors in my career as a coach, but two instances stick out to me as very special and defining moments in my life.  In this episode, you'll hear both stories bookending a brief timeline of my journey with Straight Shot Training with a whole lot of gratitude to the people that have made it all happen.  If you're new to Straight Shot Radio, this episode is a GREAT place to start!

The Korean dystopian masterpiece "Squid Game" is set to be the most-watched show in Netflix's history, and has sparked a flood of memes, parodies, and discussions all over the internet.  The other day I was thinking about how one of the games in the show reminds me a lot of working towards a fitness goal. And it’s probably NOT one of the games you’d suspect if you’ve seen the show.  In this episode, I share 5 tips from the contestants in Squid Game that may help you lose weight, gain muscle, get stronger, and improve your overall fitness.

As a personal trainer, I try to get my clients to make most of the food they eat. However I know people are going to eat out occasionally, and sometimes, it’s going to be at a fast-food restaurant.  It may surprise you, but if you’re going to eat fast food, I’d honestly recommend Taco Bell. I know that may sound odd to you, but if you listen to this entire episode, I’m positive I’m going to tell you some things you didn’t know about Taco Bell and MAYBE even change your mind if you think that there’s no way you can eat healthy food there.  Missy Schaaphok, a registered dietician on staff at Taco Bell contributed a TON to this episode where we give you an inside look at the 15-year journey Taco Bell has been on to make their food healthier for everyone no matter what their dietary preferences are. Links from the show: www.straightshottraining.com  www.tacobell.com/nutrition www.tacobell.com/food-for-all-journey www.instagram.com/missfoodierd   

Whether it's a work trip or a vacation, consider this episode as your guide to staying on track with your fitness, while still relaxing and enjoying yourself, and allowing your body to get some rest and recovery. It's a tough balance, but the tips I share in this episode should help you find a happy medium between being too strict and going completely of the rails on your next getaway.  I cover nutrition, hydration, sleep, workouts, and more in this strategy-packed episode. 

Losing weight is one of the top reasons people start working out, but it's only one of the MANY benefits to your physical and psychological health that you get from regular exercise.  I review an article from NetDoctor UK in this episode with 12 non-weight loss benefits from working out plus give you some updates on our studio, a new Straight Shot Training coach, and the highly anticipated "Taco Bell" episode coming out soon!

This is NOT your typical circuit training workout. These long-duration, low-intensity circuits will help you build your aerobic engine, improve your overall health, optimize your recovery, and manage your body composition. The best part is, they WON’T leave you heaving on the floor and you’ll actually feel better the next day after doing them. In this episode, I explain how this method works and give your exact instructions on how to design your own aerobic circuits!

KILL NEGATIVITY MAKE ADVANCEMENTS. It’s a fitness and lifestyle brand with a powerful message of overcoming adversity with militant positivity. It’s with this mindset that KNMA founder Kwame Asante hopes to help elicit a positive change in the clients he coaches, the individuals who wear his clothing line, the members of his community, and eventually people across the globe as he grows his brand.  In this episode, you'll learn about how Kwame’s injuries early on in his athletic career lead him down this path of choosing positivity over negativity, and how he’s developed his message into a stylish brand of fitness and apparel along with a hard working media team. Side note we forgot to mention in the episode: KNMA is also Kwame's initials!

“I don’t have time to workout” “There’s no way I could get 8 hours of sleep” “I’m just too busy to eat healthy” I hear these phrases ALL THE TIME when I'm trying to counsel people on the importance of sleep, nutrition, and exercise. Inevitably, when we actually take a closer look at their day, we find that if we budget time for it, we actually can find more time for them to take care of their body through training and recovery than they thought possible.  It’s just that you have to make it a priority and build it into your day. It’s like my mom always said, “People do what they REALLY want to do.” In this episode, I walk you through 3 different people’s schedules and show you how to find time to sleep 8 hours, eat healthy meals, and work out. I also share lists of ways to be more efficient with your day and places where you're wasting time that could be spent bettering your health and spending time with your family.  

Personal Trainer, Crossfit Coach, and Strongman Competitor John Taylor is back with me for this episode as we give you an intro into one of our favorite training methodologies: The Conjugate Method.  This style of workout programming combines multiple training strategies to help you increase your strength while keeping workouts fresh and fun. Combined with good diet and nutrition practices, the method also allows for optimal recovery. AND the overall strength and conditioning you’ll gain from a conjugate program transfers to everything you do OUTSIDE of the gym too.