*sniff, sniff* Do you smell that?
Yup, smells like a masterpiece in the oven crafted only by the finest and highest quality ingredients. All of the flavors are getting to know each other in the oven which only enhances the aroma, desire, and inevitable delectable encounter that is about to ensue.
Oh, wait, you though we were talking about cake? Or perhaps some other delicious food? Nope, sorry, but we are talking about none other but another podcast episode from The Training Arc!
Not to worry though, if you were really looking forward to something tasty, I promise you, the content will satisfy the craving!
Since we are on the topic of food, what better of a time to talk about how to navigate situations of traveling and food!
A potential time of stress and uncertainty, not only because of the fear of travel but even worse, the fear of the unknown, not having your normal comfortable routine, food and the rest of your appliances.
Instead of being consumed by that fear, we dive deep into the recipe for chewing through all the fat and focusing on delectable and tangible takeaways to fill not only your stomachs, but your brain too!
Here are some of the meals we chef up:
How do you approach nutrition while traveling? Let us know in the comments below!
If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!
Discord server link: https://discord.gg/c5HMDj4tX3
Jake Remmert, PhD(c):
[social media]https://www.instagram.com/jake.remmert_coach/
[coaching] jakeremmert.com
Colby Sousa, PhD:
[social media] instagram.com/colby.sousa
[coaching] Message IG/email or fill out this form: https://forms.gle/iBvnnE7NMUpV2f7E9
With Halloween just around the corner (wait... what... how is it actually that close? THAT is actually scary), we find it fitting to tackle our fears head on.
A common fear that people tend to have is that they will lose all their gains when/if they have to do some traveling. The thought alone is indeed scary but, does is really need to be?
Is this fear warranted? Or is it misplaced energy and can be accounted for with focusing on some tangible pieces of evidence from the literature as well as practical experience?
Hop in the Mystery machine and join Scoob and the gang on this episode of The Training Arc where we unmask this villain once and for all!
Here are some of the mysteries we uncover:
How do you approach training while traveling? Let us know in the comments below!
If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!
Discord server link: https://discord.gg/c5HMDj4tX3
Jake Remmert, PhD(c):
[social media]https://www.instagram.com/jake.remmert_coach/
[coaching] jakeremmert.com
Colby Sousa, PhD:
[social media] instagram.com/colby.sousa
[coaching] Message IG/email or fill out this form: https://forms.gle/iBvnnE7NMUpV2f7E9
Okay, maybe suffering is too strong of a word, or for some, not strong enough. That ambiguity is exactly why we decided to talk about this interesting topic essentially exploring "why people do hard things", from the lens of bodybuilding.
When you take an honest look at bodybuilding, its brutal; however, once you peel back the layers and examine just how much you can gain from such a transformative experience, you may understand why it is an endeavor people choose and often, fully embrace as a lifestyle.
Of course, bodybuilding is more on the extreme end of the resistance training spectrum; but, even those along any level who embrace the iron lifestyle can resonate with these notions so please do not feel that this is only for bodybuilders to listen to!
We can all gain insight into mindset, delayed gratification, loving the journey and much more from this so we look forward to hearing what you think! 😊
Here are some of the topics we cover:
Why do you actively choose to do hard things and why is that important to you? Let us know in the comments below!
If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!
Discord server link: https://discord.gg/c5HMDj4tX3
Jake Remmert, PhD(c):
[social media]https://www.instagram.com/jake.remmert_coach/
[coaching] jakeremmert.com
Colby Sousa, PhD:
[social media] instagram.com/colby.sousa
[coaching] Message IG/email or fill out this form: https://forms.gle/iBvnnE7NMUpV2f7E9
I can't believe it, we are actually talking about the "C" word on a podcast episode... Yup, all lifters sworn enemy, cardio *audible gasps fill the air* 😱
All jokes aside, while the memes may be strong with cardio, it is still a vital piece to the overall health and fitness journey.
In this episode, we discuss our views on cardio, how we implement it in our own/clients training and much more as seen below!
Here are some of the topics we cover:
How do YOU incorporate cardio into your lifestyle/routine? Let us know in the comments below!
If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!
Discord server link: https://discord.gg/c5HMDj4tX3
Jake Remmert, PhD(c):
[social media]https://www.instagram.com/jake.remmert_coach/
[coaching] jakeremmert.com
Colby Sousa, PhD:
[social media] instagram.com/colby.sousa
[coaching] Message IG/email or fill out this form: https://forms.gle/iBvnnE7NMUpV2f7E9
In this episode, we talk about the simple gesture of "just ask". Whether it be a question, being curious about opportunities, seeking direction or simply just sparking conversation, so many great things can come from such a simple action. We talk about some general ideas of this concept and then go into depth of our own journeys and how great things have stemmed from asking.
Here are some of the topics we cover:
What is a question you have always wanted to ask us? How can we best help YOU? Let us know in the comments below!
If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!
Discord server link: https://discord.gg/c5HMDj4tX3
Jake Remmert, PhD(c):
[social media]https://www.instagram.com/jake.remmert_coach/
[coaching] jakeremmert.com
Colby Sousa, PhD:
[social media] instagram.com/colby.sousa
[coaching] Message IG/email or fill out this form: https://forms.gle/iBvnnE7NMUpV2f7E9
In this episode, we go over the topic of autoregulation and how to practically apply it to your own circumstances in a simple and effective manner.
Here are some of the topics we cover:
How do YOU incorporate autoregulation in your own training, nutrition, and/or life? Let us know in the comments below!
If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!
Discord server link: https://discord.gg/c5HMDj4tX3
Jake Remmert, PhD(c):
[social media]https://www.instagram.com/jake.remmert_coach/
[coaching] jakeremmert.com
Colby Sousa, PhD:
[social media] instagram.com/colby.sousa
[coaching] Message IG/email or fill out this form: https://forms.gle/iBvnnE7NMUpV2f7E9
In this episode, we give some tips and guidance on how to actually measure your progress. Knowing what to do is important, but making sure you are on the right path and actually making change is important too!
Here are some of the topics we cover:
How do YOU currently measure your progress? Is there anything we can help you with? Let us know in the comments below!
If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!
Discord server link: https://discord.gg/c5HMDj4tX3
Jake Remmert, PhD(c):
[social media]https://www.instagram.com/jake.remmert_coach/
[coaching] jakeremmert.com
Colby Sousa, PhD:
[social media] instagram.com/colby.sousa
[coaching] Message on IG or Email: colby@strongerbyscience.com
In this episode, we give an update on how our own journeys are going; specifically, related to post and pre bodybuilding prep.
Here are some of the topics we cover:
How are YOU doing with your training and nutrition goals? Is there anything we can help you with? Let us know in the comments below!
If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!
Discord server link: https://discord.gg/c5HMDj4tX3
Jake Remmert, PhD(c):
[social media]https://www.instagram.com/jake.remmert_coach/
[coaching] jakeremmert.com
Colby Sousa, PhD:
[social media] instagram.com/colby.sousa
[coaching] Message on IG or Email: colby@strongerbyscience.com
In this episode, we talk about why mistakes are important, how to navigate them, and give plenty of examples of mistakes we have made from our own experiences: that way, you don’t have to make them😊
Here are some of the topics we cover:
What are some mistakes that YOU have made and how did you learn from them? Let us know in the comments below!
If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!
Discord server link: https://discord.gg/c5HMDj4tX3
Jake Remmert, PhD(c):
[social media]https://www.instagram.com/jake.remmert_coach/
[coaching] jakeremmert.com
Colby Sousa, PhD:
[social media] instagram.com/colby.sousa
[coaching] Message on IG or Email: colby@strongerbyscience.com
After setting you up with a foundation of knowledge to start dieting in the last episode, we dive into the applicationand execution side of things.
While it is important to have some plan of attack, it won’t do you any good if you don’t turn that into action; importantly, CONSISTENT action over extended periods of time.
While the past two episodes may seem “basic” for some, when looking at the pillars of success, a strong one is often doing the basics damn well. Plus, this gives a tangible place to start and build momentum which also blends itself into the success formula.
As always, there are many ways to approach dieting so it ultimately comes down to your current context, goals, and resources. Either way, equipping your tool kit with more options only means you have a greater chance of being able to successfully pivot down the line if need be.
If you want to expedite this process and get 1 on 1 guidance to maximize your goals, then reach out to either one of us to explore coaching options!
Discord server link:https://discord.gg/c5HMDj4tX3
Jake Remmert, PhD(c):
[social media]instagram.com/jake.datadrivenstrength
[coaching]https://docs.google.com/forms/d/e/1FA...
Colby Sousa, PhD:
[social media] instagram.com/colby.sousa
[coaching] Messageon IG or Email: colby@strongerbyscience.com
*sniff sniff* Do you smell that? Ahhh, the smell of the salty sea is in the air and creeping closer. Yup, that's right, summer is right around the corner!
This is often a time where people start to consider losing some body fat to get ready to hit the beach and/or just be outside more.
If that is the case, you want to make sure you give yourself more than enough time to get to your desired weight/look. If you are embracing the summer bulk as it is more conducive to your goals then hey, keep up the calories and great work!
In this episode, we touch upon the basics of setting up a successful diet ranging from creating a specific goal, setting targets for weight loss and calories, suggestions around macro nutrients and much more useful information to help equip you for the upcoming shred.
If you want to expedite this process and get 1 on 1 guidance to maximize your goals, then reach out to either one of us to explore coaching options!
Discord server link: https://discord.gg/c5HMDj4tX3
Jake Remmert, PhD(c):
[social media] instagram.com/jake.datadrivenstrength
[coaching] https://docs.google.com/forms/d/e/1FA...
Colby Sousa, PhD:
[social media] instagram.com/colby.sousa
[coaching] Message on IG or Email: colby@strongerbyscience.com
Say that title 5 times fast!😄
In this episode, we dive into the "pre-prep" phase, the diet before the diet, the unofficial official start of prep or whatever you want to call it for Colby's first bodybuilding season.
If you are unfamiliar with this concept, it is essentially a smaller dieting phase done prior to starting an actual competition prep to be in a better position physically and mentally.
Prep is not easy and if it is your first time, it is important to come into it with all of your tanks filled up to the brim and with the anticipation of things taking longer and encountering some turbulence along the way.
This concept is still relatively new so we thought it would be a good idea to cover why it is important, how to approach it and specifically, how Colby navigated the time leading up to, during and plans for after this phase.
Be sure to follow us on Instagram, Spotify, YouTube, Myspace, AIM chat and wherever else you are to stay up to date with all things The Training Arc!
Discord server link: https://discord.gg/c5HMDj4tX3
Jake Remmert, PhD(c):
[social media] instagram.com/jake.datadrivenstrength
[coaching] https://docs.google.com/forms/d/e/1FA...
Colby Sousa, PhD:
[social media] instagram.com/colby.sousa
[coaching] Message on IG or Email: colby@strongerbyscience.com
We often hear that mental health is important but it can feel that the saying just gets thrown around because it is "the right thing" to say.
When it comes down to it, what is mental health in resistance training? Why does it matter? And how can we navigate these complexities in this space that typically rewards action, words, and more that seem to be a step in the opposite direction?
In this episode, we explore some of these thoughts and instances that you may come across in your own journey while emphasizing the importance of putting your mental health first.
Importantly, we are not therapists nor professionals in this field. We are solely speaking from experience and giving our own insights into personal journeys with mental health within the resistance training space!
Discord server link: https://discord.gg/c5HMDj4tX3
Jake Remmert, PhD(c):
[social media] instagram.com/jake.datadrivenstrength
[coaching] https://docs.google.com/forms/d/e/1FA...
Colby Sousa, PhD:
[social media] instagram.com/colby.sousa
[coaching] Message on IG or Email: colby@strongerbyscience.com
This is an important episode for us because we get to talk about something we are passionate about that many people do not get the opportunity to experience.
Conducting research is a privilege that we are fortunate enough to be a part of; especially since it involves something else we truly love, resistance training.
Whether other researchers are just busy doing research and not on social media, or the content just does not get as much views because it is not "sexy", it can be easy to have misconstrued views of what resistance training science really is.
This is why we felt it was necessary to give some insight into the behind the scenes of research, providing information you may not ever have known unless you have been in the lab yourself.
Importantly, this is not us trying to say "only those conducting research should talk about"; rather, us aiming to potentially help fill some knowledge gaps that may lead to misinterpretation or misunderstanding of the resistance training scientific literature.
If there are other things you would like to know, please send through some comments and we will be happy to dive deeper!
After going over the basics of program design for hypertrophy and strength, in this episode, we go over some additional “advanced” things to consider. Now, the word advanced being used here does not mean that you must fit a criterion prior to using; rather, these are things that should likely be considered AFTER you have the basics down.
You will likely make the majority of your progress by nailing down the basics and giving yourself time to string together consistently good quality training. Once you find that progress may be a bit slower or potentially life has thrown you some curve-balls that force you to navigate training in a less-than-ideal way, then these may be some techniques to consider.
From intensity techniques like super sets, training “beyond” failure with lengthened partials, and even considering training 2+ times per day, we discuss how this may look, who it may be for, and how to execute them properly.
After listening to this episode, you should have a good place to start in designing your own program; however, if you want to expedite that process, eliminate over thinking, and maximize your learning and growth, don't hesitate to reach out to us to explore 1-on-1 coaching opportunities!
Discord server link: https://discord.gg/c5HMDj4tX3
Jake Remmert, PhD(c):
[social media] instagram.com/jake.datadrivenstrength
[coaching] https://docs.google.com/forms/d/e/1FA...
Colby Sousa, PhD:
[social media] instagram.com/colby.sousa
[coaching] Message on IG or Email: colby@strongerbyscience.com
Building off of our last episode where we discuss the basics of program design for hypertrophy, here we focus on programming for building strength.
From defining what exactly strength means and how that can change your approach, zooming out and looking at your macro cycle (year of training) to help decide what your meso cycles (“block” of training; ~4-8 weeks) will look like, the skill of heavy lifting, all the way to navigating the mental side of it all, this episodes covers it.
After listening to this episode, you should have a good place to start in designing your own program; however, if you want to expedite that process, eliminate over thinking, and maximize your learning and growth, don't hesitate to reach out to us to explore 1-on-1 coaching opportunities!
Discord server link:https://discord.gg/c5HMDj4tX3
Jake Remmert, PhD(c): [social media] instagram.com/jake.datadrivenstrength [coaching] https://docs.google.com/forms/d/e/1FA...
Colby Sousa, PhD: [social media] instagram.com/colby.sousa [coaching] strongerbyscience.com/coaching
We have all heard of the saying that goes: "fail to plan, plan to fail" and this can be quite accurate for training in the gym.
While you may be able to get away with "doing whatever feels right", that can only take you so far. Plus, if you want to increase your chances of success, putting in some effort on the front end can go a long way.
When it comes to designing a training program, as with most things related to training, there are a LOT of things to consider. For the sake of keeping it simple, we focus on the main points to touch upon in order to build a solid foundation.
From having a clear goal, deciding what training split/weekly set up to choose, and discussing the main variables such as frequency, volume and intensity.
After listening to this episode, you should have a good place to start in designing your own program; however, if you want to expedite that process, eliminate over thinking, and maximize your learning and growth, don't hesitate to reach out to us to explore 1-on-1 coaching opportunities!
Colby is left alone while Jake does real science and data collection as he gets closer to finishing his PhD. After a few hours of crying, Colby finally pulls himself together enough to embark on another filler episode journey.
In this episode, he addresses a concept near and dear to him; the idea that we ourselves are the the ones actually holding ourselves back from our goals. While there are certainly other factors that can influence taking action, when focusing on where we can start, we must first look deep within us to determine if we truly are taking the necessary steps
towards whatever the goal may be.
Have we perpetuated a cycle of short term comfort as a coping mechanism to avoid the discomfort that stands in our way? Do we understand that we are impermanent and time will continue to pass us by, regardless of what we do? Some very hard questions indeed and a topic that is difficult to speak on.
Nonetheless together, we embark on this journey to discover why we may
be our own worst enemy and how to start taking action towards making a
change.
Discord server link: https://discord.gg/c5HMDj4tX3
Colby Sousa, PhD:
[social media]
instagram.com/colby.sousa
[coaching]
strongerbyscience.com/coaching
Jake Remmert, PhD(c):
[social media]
instagram.com/jake.datadrivenstrength
[coaching]
Trust me, we get it; there is just so much information out there on social media and at times, it can be over/underwhelming.
This may be especially true if you are new to the health and fitness world and you find yourself unsure of who to trust and how to find "good" information in the first place.
Even if you have been in the game for a while, maybe you still haven't found the right home online or continue to struggle with traversing the vast landscape.
In this episode, we talk about how to navigate the fitness content on social media; from how to find good content creators, the importance of critical thinking (as a consumer and creator), and even some advice for those creating content as that itself can be quite difficult.
With the New Year now in full swing, we hope that your goals are off to a
great start! If you haven't thought or acted on them, that's also okay
because it is never too late to start👍
Coaching and personal
training is so prominent around this time so we decided to give some
insight into what coaching is and isn't. From how to go about choosing a
coach, how everyone can benefit from one (yes, even other coaches!),
all the way to some of our own coaching philosophies and why we love it
so much🥰
If you find yourself unsure of how to achieve your
goals, want to fall in love with learning and the process then don't
hesitate to reach out to either of us! We are always happy to help 😊
Check out the full episode with the links in our bios to hear about all things coaching!🔗
Colby Sousa, PhD:
[social media]
instagram.com/colby.sousa
[coaching]
strongerbyscience.com/coaching
Jake Remmert, PhD(c):
[social media]
instagram.com/jake.datadrivenstrength
[coaching]
https://docs.google.com/forms/d/e/1FA...
Discord server link:
/ discord
