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The Agora Bodkast
64 minutes | Jul 22, 2018
Andres Vargas PhD(c) on Getting the Most Out of Your Strength/Bodybuilding Training
The podcast can be found at https://anchor.fm/theagorabodkast Andres can be found on social media platforms @thestrengthcave Website: https://thestrengthcave.com Get tickets for Andres’s upcoming seminar here Timestamps: 0:00 Introduction 1:00 Andres’s current training plan + how he’s recovering from back issues 4:44 Andres’s philosophy on specificity at different times of the training season 6:25 How have bodybuilding clients responded to a focus on general strength training? 8:27 Adapting your training variables and methods to continue progress 11:00 Taking time off the comp. lifts to set yourself up for strength gains later on 13:46 Should lifters focus on movement patterns rather than specific lifts? 17:10 General Physical Preparedness (GPP) and its relevance for all sports 18:25 Different approaches to improve GPP including High-Intensity Continuous Training (HICT) 20:40 How HICT can benefit strength and power athletes 23:30 Athletes neglect the importance of recovery 25:10 Physical pain signals as a sign of fatigue or poor recovery 27:40 How does Andres work around a client’s busy life to help them make progress? 33:05 The value of incorporating Strongman elements into strength and power athletes’s programs? 37:50 Powerlifting meet planning is more than lifting as much as you can 40:40 Prioritizing specific muscle groups and nutritional concerns for bodybuilders 44:40 Why a low fat diet is not advantageous for bodybuilders and/or gen.pop 48:30 A discussion about coaches being regarded as health care professionals and upcoming trends in the fitness industry 56:40 Andres’s upcoming seminar after the Olympia and wrap-up Thanks for watching! Don’t forget to like, subscribe, and share!
64 minutes | May 17, 2018
Nutrition For Pro Athletes: Simin Levinson, RD
We’re back with another Bodkast! I sat down with Simin Levinson, a sports dietitian for multiple professional sports teams including the Phoenix Suns and Phoenix Mercury. We talk about her approach with teams and how it changes according to the size of the team and player knowledge along with the prevalence of eating disorders in athletes of all ages. You can find Simin at this link here Check out the time stamps for a brief list of topics we cover! Please like, comment and subscribe to my channel and the podcast on Apple Music here *WARNING* The end is really loud, so turn your headphones down at the end of the interview to keep your ears blood free! Timestamps: 0:00 Introduction 1:25 Typical day of a Sports Dietitian 4:40 What do PHX Suns players eat for lunch? 7:05 Difference between Dietitians and Catering Directors 9:40 How personalized does Simin get with athletes? 11:10 How receptive are athletes to a Dietitian? 14:20 Why and how Simin got involved in Sports Nutrition 17:26: How does a dietitian help larger teams like football teams? 19:00 How to work with athletes who don’t value nutrition 21:18 Fat-phobia and relationship issues with food among pro athletes 23:30 Disordered eating culture and behaviors in certain sports and athletes 25:30 It takes a team to address eating disorders and disordered eating behaviors 27:10 Who/what can non-pro athletes go to to address disordered eating & eating disorders? 28:20 Do specific protein, carb, fat recommendations change between sports? If so, how? 30:00 Can athletes on keto perform similarly to carb-eating athletes? 33:40 What explains perceived benefits over carb diets with keto? 37:50 Intermittent Fasting among non-pro recreational athletes 39:28 Simin’s personal sports nutrition horror story 43:15 Another horror story from the Suns 45:20 Pro athletes and some of their superstitions 46:55 Hydration, weight-cutting, & re-feed strategies for weight class sports 51:15 Simin’s experience working with bodybuilders 53:30 Protein recommendations for bodybuilders 56:20 Future outlook for Sports Nutrition research 59:45 Shoutout to the Phoenix Mercury! 1:00:00 What is one thing all athletes should know about Sports Nutrition?
60 minutes | Apr 16, 2018
The Powerlifting Episode w/Kelli Michelle
https://agoraten.files.wordpress.com/2018/04/the-powerlifting-episode-wkelli-michelle.mp3 As always, please like, subscribe, leave a rating and review for the Bodkast on itunes here. Enjoy! Thanks for listening. We dive deep into many different aspects of powerlifting such as current trends in strength sports, macro tracking for powerlifters, and suggestions on how to make weight effectively, among many other topics! I think you’ll enjoy this episode whether or not you’re a powerlifter as we go over a lot of interesting and informative things. I hope you enjoy! Show notes: 0:00 Introduction 1:39 Why should people do powerlifting? 5:45 Defining what the Wilks Score is 6:27 Shoutout to Bret Contreras! 6:40 Kelli’s start in coaching powerlifters 9:25 The impact of levers on certain lifts 10:20 The stigma surrounding strength sports for women is fading 12:00 The psychological pros & cons of powerlifting 14:20 The community aspect of strength sports 15:10 Nutrition specifics for powerlifters 18:00 Carb back-loading as a strategy to optimize energy for training 20:00 Does it matter if someone uses carbs or fat as a fuel source? 22:00 Should powerlifters track macros? 23:40 Accounting for the menstrual cycle with athletes 25:50 The effect of sodium on making weight for a competition 27:40 Water intake for making weight 29:35 Fiber intake for making weight and its effect on bloating 32:00 There are many factors that can affect weight gain/loss 39:51 Kelli’s excessive program as a beginner (don’t do this) 42:20 Kelli’s diet transition from aesthetics to strength sports 45:20 How can someone identify a good coach to work with? 49:50 The growing trend of women adopting strength sports 53:20 Helping clients understand the value of tracking 59:00 Should general population clients track macros?
59 minutes | Mar 15, 2018
Dr. Magee On GMOs, Vaccines, Genetics, and So Much More!
https://agoraten.files.wordpress.com/2018/03/magee.mp3 This episode, we talk with Dr. Mitch Magee at ASU. We break down what exactly are GMOs, are they safe, and some other things surrounding GMOs that you may not have thought about. Also, we dive into the Autism-vaccine controversy and (completely) destroy the myths around it. We also talk about the gut microbiome and so much more! There’s a lot of informaiton tucked into this episode, so please enjoy!
95 minutes | Feb 19, 2018
KMF: Making Macros Fit Your Life
https://agoraten.files.wordpress.com/2018/02/kmf-making-macros-fit-your-life.mp3 Don’t forget to check out the podcast on itunes! Check out Kellimichelle.com for her coaching and nutrition programs! This episode of the Agora Bodkast was produced in collaboration with Kelli Michelle (KMF) and some of her clients. We dive into each of their own personal stories to learn about how they make tracking macros and goal-oriented nutrition part of their everyday lives despite being business owners, executives, night-shift workers, and overall busy people. After listening to this, you can’t say you don’t have time anymore for this stuff! Enjoy, show notes coming soon. Show Notes:
43 minutes | Jan 10, 2018
Exercise Program Design for the New Year
https://agoraten.files.wordpress.com/2018/01/exercise-program-design-for-the-new-year.mp3 Welcome back for another great episode of the Agora Bodkast! If you’re not already subscribed to us, go to itunes here and give us a rating, review, and subscribe! We actually recorded this one over the summer but we kept having on awesome guests, and so we wanted to push their episodes ahead of this one. Here, we talk about how to design your own exercise program specific to your goals. We do have a bit of a powerlifting/bodybuilding focus, but take what we talk about here, and you can apply it to your own style of training. That I can assure you! Show notes below, enjoy! 0:00 Introduction 2:11 Different types of programming 3:38 Distinction between strength and power 4:40 Progressing with linear periodization 6:30 Defining undulating periodization 12:00 Structuring an undulating program 13:15 Estimating your one rep max if unable to test official 1RM 14:50 Why you don’t lose training adaptations with undulating periodization 16:30 Designing programs to avoid over-training/injuries 18:30 Setting proper goals to design an effective program 22:40 Deciding on type of program and exercise selection 25:50 Applying progressive overload to your program 31:05 The “optimal” rep ranges for strength & hypertrophy 35:45 J’s 5 ways to gains! 37:40 Tips for beginners in the gym 43:55 Instas and thanks for watching!
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