In this episode, I had the pleasure of welcoming Cailin Mitchell PT, DPT onto the podcast. She is a physical therapist and owner of Onward Physical Therapy in Las Vegas, NV. We discussed a number of important topics including what fitness-forward physical therapy is and how it differs from a traditional model, specific treatment methods she uses to get people out of pain, and how she incorporates ongoing physical exercise, nutrition, and recovery strategies with her clients to keep them out of pain.

We also discussed the important topic of pelvic floor dysfunction, signs and symptoms of dysfunction (not only for women, but men as well), and some helpful exercises and stretches that can be used to improve function of the pelvic floor muscles. We closed with a short discussion on why someone might want to see a fitness-forward physical therapist even when they are not in pain.

This episode is also extremely valuable for aspiring physical therapists, as it offers a unique approach to managing and resolving pain and dysfunction for the long-term.

Resources

Video demos:

1. Diaphragmatic Breathing: https://youtu.be/tA9J10dfxOU?si=PY32v5Unh0OWz82x
2. Child's Pose Stretch: https://youtu.be/NbBneqGpEP4?si=coVZrOY1lQ-fapEX
3. Happy Baby Stretch: https://youtu.be/VcaoNl5FWDc?si=EPCs39yr4qLDYQ5i
4. Contract & Relax Self-Myofascial Release: https://youtu.be/krK-PbmqYaI?si=sg5RfKdh4RKza_8q
5. PNF Stretching Explained: https://youtu.be/maBhWtvsUeE?si=czeqEgkNQrrx6ExF

Articles:

• 5 signs you should see a pelvic floor physical therapist
• Pelvic floor physical therapy info for men

Cailin's links:

• Onward Physical Therapy website: www.onwardphysicaltherapy.com/lasvegas 
• Social media links: @onwardlasvegas @cailindawn 

Adrian's links:

• Wolffpack Fitness website: www.wolffpackfitness.com
• Wolffpack Fitness YouTube channel: www.youtube.com/@wolffpackfitness
• Instagram profile: @coach_awolff
• Books: www.wolffpackfitness.com/books

In this episode, I was honored to welcome Jolie Glassman as my guest. Jolie is the owner of South Beach Boxing in Miami Beach, FL and has over 35 years of experience in health and fitness education, behavior modification, and personal development. We discussed her background as an educator working with kids who had difficult upbringings, and how boxing played into her educational philosophy.

We also discussed how Jolie overcame serious injuries using specific recovery methods and self-talk to bounce back and continue running her gym and helping people with their own health and self-development. One of the psychological methods we talked about is known as neuro-linguistic programming (NLP). Other topics we discussed included differences between motivation and self-discipline, and how to ask yourself difficult questions that will help you start progressing toward your health and wellness goals.

Resources

Neuro-Linguistic Programming:

• https://www.psychologytoday.com/us/therapy-types/neuro-linguistic-programming-therapy
• https://www.nlp.com/what-is-nlp/

Jolie's links:

Website: www.jolieglassman.com

Books: www.jolieglassman.com/books

South beach Boxing: www.southbeachboxing.com

Instagram profiles: @jolieglassman @southbeachboxing

Adrian's links:

Website: www.wolffpackfitness.com

Books: www.wolffpackfitness.com/books

YouTube channel: www.youtube.com/@wolffpackfitness

Instagram profile: @coach_awolff

In this episode I discuss some common food additives and how they have demonstrated the ability to promote poor health and function of your digestive tract, often leading to undesirable symptoms and chronic health conditions. I also provide you with information regarding how your digestive tract is structured, how it functions, why your microbiome is important, and how these food additives negatively impact its structure and function. However, I also touch on some food additives that might have beneficial effects on your health as well. I finish the episode with some simple action items for you to start focusing on as a consumer that will help you make more informed choices that benefit your overall health.

Resources

(Raoul et al., 2022) Food Additives, a Key Environmental Factor in the Development of IBD through Gut Dysbiosis: https://pubmed.ncbi.nlm.nih.gov/35056616/

Books:

Awareness Before Action: A principle-based approach for sustainable weight loss, physical activity, and health (https://a.co/d/6KLGpuc)

Skate, Lift, Recover: A simple strength and conditioning framework for high-performance hockey players (https://a.co/d/7xV83aK)

Social Media Links:

Wolffpack Fitness website: www.wolffpackfitness.com

Wolffpack Fitness YouTube Channel: @Wolffpack Fitness

Wolffpack Fitness Podcast Instagram: @coach_awolff

In this episode I discuss the pros and cons of various types of resistance training and equipment. I cover the advantages and disadvantages of dumbbells, kettlebells, barbells, resistance bands, and bodyweight exercises to help you choose the best type of exercise for your unique situation.

Resources

Rogue Thompson Fatbells: https://www.roguefitness.com/rogue-thompson-fatbells?sku=IP0070-26&gad_source=1&gad_campaignid=19630023756&gbraid=0AAAAAD3l4FXVr2MqW_iD9dIiShUNEYfyd&gclid=CjwKCAjw9uPCBhATEiwABHN9K53rOBV6qGDarnw45AJmMCgtpfU0jyTKLxk-AcR2Hj6-tkbC9-U_gRoChk0QAvD_BwE

Safety Squat Bar: https://www.roguefitness.com/sb-1-rogue-safety-squat-bar?gad_source=1&gad_campaignid=19630023756&gbraid=0AAAAAD3l4FXVr2MqW_iD9dIiShUNEYfyd&gclid=CjwKCAjw9uPCBhATEiwABHN9K55Gcg6W61GUc0YgniwZq0hKwAwVHtC84we_PpnjIilt97nx6yjniBoCvK8QAvD_BwE

Multi-Grip Football Bar: https://www.roguefitness.com/rogue-mg-3-multi-grip-bar?srsltid=AfmBOooLGJt5UOMqcBaSiFll5b5N0zq6AIj7kOwRNLOcfXuKK7x8MJEo

Trap Bar for Deadlifting: https://www.roguefitness.com/rogue-tb-2-trap-bar?gad_source=1&gad_campaignid=21503029583&gbraid=0AAAAAD3l4FUJXtvzsoMnSC8YJmN2r2rCw&gclid=CjwKCAjw9uPCBhATEiwABHN9K3Y-okuOI-iI_xNPLVvDXz3NAQW71v3cbkFXsWFJlBVY022NurFD3hoC840QAvD_BwE

Spotting Arms: https://www.roguefitness.com/saml-24-monster-lite-spotter-arms-pair?gad_source=1&gad_campaignid=21637366986&gbraid=0AAAAAD3l4FWNKIbBNO3ZhARAX-3nKVCKR&gclid=CjwKCAjw9uPCBhATEiwABHN9K9r2KoADHd3V_odS5uV7NJ05tJDvKU5brzy72RSNPD3J2lq_hCsg3RoCsSgQAvD_BwE

In this episode I discuss some important information about lower back pain that has been discovered through scientific research, and how it might apply to you. I also help you understand the differences between specific, and non-specific, lower back pain and which type you might be dealing with. Then, I get into a really informative study where researchers implemented an exercise and stretching intervention to see how it impacted their patients’ lower back pain. I finish up by explaining the strengthening and stretching protocol they used, and how you can use it for yourself whether or not you are struggling with lower back pain.

Resources

Low back pain exercise intervention article: https://pubmed.ncbi.nlm.nih.gov/32669487/

Core Strengthening Exercises

1) Abdominal Hollowing: https://youtu.be/VQG--xz0ElA?si=LKadF5U0P7039QiI

2) Side Bridge or Side Plank: https://youtu.be/Xn4OXqztDq0?si=fpZDtvGXBdYVb1Sa

3) Supine Extension Bridge or Glute Bridge: https://youtu.be/VHv0bEcNTp4?si=y73Ht68V1NpusdaK

4) Straight Leg Raise from Prone or Prone Leg Raise: https://youtu.be/O-m_M9-qlIY?si=uCcVwkJDXSJ5eh-F

5) Alternate Arm and Leg Raise from Quadruped or Bird Dog: https://youtu.be/Qm1qkBBX3I8?si=TpqCyIia-mphbC6v

6) Prone Bridge or Front Plank: https://youtu.be/W6lg3XgpBJc?si=zFaTTARJC5fOd3rg

Hip Strengthening Exercises

1) Side-lying Hip Abduction: https://youtu.be/g9FtnmsIYgI?si=WeyhrdJiXVwrDyOy

2) Prone Heel Squeeze: https://youtu.be/k3qop1VBizc?si=nK5MSduUVr3fSAGU

3) Quadruped Hip Extension: https://youtu.be/YVhNAsAxfCA?si=R2l3TBDQO6j02LFX

4) Standing Gluteal Squeeze or Pelvic Tilt: https://youtu.be/jjLy--g4DHc?si=J1GxGOWAV-WTfKA0

Hip Stretching Exercises

1) Hamstring Stretch: https://youtu.be/9l85ue-L8yM?si=I4D7THTbZG2QF_Wz

2) Iliopsoas Stretch: https://youtu.be/ffPQ7SNmkOw?si=HrOgKwelvWjl-Wnc

3) Piriformis Stretch: https://youtu.be/JL-U5J7txRs?si=-u1GW90_FCF-1Svn

4) Tensor Fascia Latae (TFL) Stretch: https://youtube.com/shorts/zW-pTTURNws?si=856UtDx6PGZbQfq5

Social Media Links:

Wolffpack Fitness website: www.wolffpackfitness.com

Wolffpack Fitness YouTube Channel: @Wolffpack Fitness

Wolffpack Fitness Podcast Instagram: @coach_awolff

In this episode, I was honored to welcome Flex Wheeler as my guest. Flex is a former IFBB professional bodybuilder. Among his many professional accolades are 4 Arnold Classic 1st place victories, and 8 Mr. Olympia appearances, 3 of which he was awarded 2nd place. He was described by Arnold Schwarzenegger as one of the greatest bodybuilders he had ever seen. He also had a short career as a law enforcement officer, and is a dedicated Kemp-Kwon-Do enthusiast and former fighter.

We spoke about his difficult upbringing, growing up in Fresno, CA, and how he used martial arts and bodybuilding to improve his situation and settle into a wildly successful, yet turbulent athletic career. He was later diagnosed with Focal Segmental Glomerulosclerosis (FSGS), a rare kidney disease that he continues to battle with today. Despite his condition, he continues to travel the world as a motivation speaker while operating his coaching and supplement business. This was an informative and inspirational conversation, and I am excited to share it with you. Enjoy!

Resources

Flex Wheeler website: www.flexwheelernutrition.com

Flex Wheeler Instagram link: @officialflexwheeler

Wolffpack Fitness website: www.wolffpackfitness.com

Wolffpack Fitness YouTube channel: www.youtube.com/@wolffpackfitness

Wolffpack Fitness Instagram profile: @coach_awolff

In this episode, I provide current and future Army Soldiers with detailed knowledge about the new Army Fitness Test (AFT), what changes were made from the previous Army Combat Fitness Test (ACFT), why they were made, which exercises are involved, and some training suggestions for making sure that you get the best score possible, and not simply settle for just passing the test.

I start off by discussing my experience with physical fitness tests as an officer in the U.S. Navy, my best physical fitness test scores, and how I continued to accomplish significant feats of endurance and strength after I left active duty. Then, I transition to a brief history on the U.S. Army's fitness tests, and how they have evolved over the past decade to arrive at the new AFT, which was just recently implemented. The second half of the episode is all about this new AFT, its event standards, and suggestions for how to achieve the maximum score possible in each of the events.

Resources

AFT Scoring Scales: https://www.army.mil/e2/downloads/rv7/aft/AFT_Scoring_Scales_250601.pdf

AFT FAQs: https://www.army.mil/aft/#faq

Rogue TB-1 Trap Bar 2.0: https://www.roguefitness.com/rogue-tb-1-trap-bar-2-0?gad_source=1&gad_campaignid=19630023756&gbraid=0AAAAAD3l4FVbWjvBJqoYFKHm88MOxNTbv&gclid=CjwKCAjwruXBBhArEiwACBRtHYaaRZOSbA06nJkAgO_2jCMVEVyVjoDYqbfuqC783VuWw1jSu5CaKBoCnKIQAvD_BwE

AFT Event Videos

Event 1 (3-RM Deadlift): https://www.youtube.com/watch?v=rTBrj1CuT8w

Event 2 (Hand-Release Push-up): https://www.youtube.com/watch?v=9mO6ygDS7y4

Event 3 (Sprint-Drag-Carry): https://www.youtube.com/watch?v=Mv2T2bpbJpw

Event 4 (Plank): https://www.youtube.com/watch?v=XuprZeJa7G0

Event 5 (2-mile Run): https://www.youtube.com/watch?v=NRvQA5UXNMk

Training Exercise Videos

Conventional/Barbell Deadlift: https://youtu.be/XN6hIjEhSH0?si=YKZjle790qTkRCbZ

Single-Leg Romanian Deadlift: https://youtu.be/Hom1YOX36Ds?si=yrdX-ufbMxgGBNnO

Rear-Foot Elevated Split Squat (4:46 mark of video): https://youtu.be/VR_XZRkgXdk?si=0YUSTg93RfYNJXgH

Back Extension: https://youtu.be/t73NQvIZL6c?si=HRxg_KB1uA_XMGM7

Bench Press: https://youtu.be/nZgPg1wZzcY?si=dD5pMP3_IEOd0XnA

Pillar Plank: https://youtu.be/fZ_l_0c21Qg?si=r_Zp-5qV7IutMI05

8-Count Push-up: https://youtu.be/Iu8E67jcXQ4?si=T1WE4FhyxQNKNs8S

Shuttle Run: https://youtu.be/q8Q3FO_CBmM?si=3NyucpZQtYvm26u0

Lateral Shuffle: https://youtu.be/4_sOiCVo0G0?si=5wPbdt6Jsbe2Sq2B

Plank Instructional Video: https://youtu.be/_oeg-1as_0E?si=b3qPGX2ib1qOP7fU

Leg Raise: https://youtu.be/TaSE5tqr89s?si=_YWTO7TJRF5dLnta

Side Plank: https://youtu.be/Xn4OXqztDq0?si=GTZoyA1cRS0-P7sY

Wolffpack Fitness Links

Website: www.wolffpackfitness.com

YouTube Channel: @Wolffpack Fitness

Instagram: @coach_awolff

In this episode, I discuss five big reasons why you might be feeling exhausted all the time, and what you can do to fix them! These reasons apply to you whether you’re consistent with an exercise routine, you exercise somewhat on a regular basis, or you’re currently not exercising at all. I dive deep into how exercise, inactivity, and something called social jet lag play into your low energy levels, and give you simple strategies you can use every day to start turning your fatigue into sustainable, long-lasting energy.

Resources:

Hunt Formula to find your estimated maximum heart rate: Max heart rate = 211 - (0.64 x age).

Social jet lag article: https://pubmed.ncbi.nlm.nih.gov/38450426/

My Fitness Pal app: https://www.myfitnesspal.com/mobile/iphone

Wolffpack Fitness website: www.wolffpackfitness.com

Wolffpack Fitness YouTube Channel: @Wolffpack Fitness

Wolffpack Fitness Instagram: @coach_awolff

In this episode, I start off by talking to you about my experiences growing up as an athlete and how I made an active lifestyle a lasting part of my life, and how motivation played a key role in shaping my lifestyle. Then I get into a discussion on the psychology behind motivation and talk a little bit about something called the Self-Determination Theory, what it proposes, and how it’s related to your motivation to begin or sustain an exercise routine. Then I tie everything together with some practical examples of how key concepts within self-determination theory play out in everyday life, and how you can use them to shape and optimize your own active lifestyle. I finish up with some key questions I want you to consider that will help you maintain your motivation, even during the toughest of days.

Resources

Self-determination theory article: https://selfdeterminationtheory.org/wp-content/uploads/2014/04/2003_WilsonRodgersEtAl_Relationship.pdf

Types of Extrinsic Motivation:

• External regulation: lies on that far left side of the self-determination spectrum, and it involves exercising to satisfy an external demand. This could look like you’re exercising just to avoid some sort of punishment, like your spouse nagging you every day to go do something. You basically just feel forced or pressured to do it and you don’t want to hear about it every day, so you go do it to avoid confrontation.

• Introjected regulation: similar to external regulation, but lies just to the right of it on the continuum, and it involves feeling coerced to exercise in order to avoid negative feelings or to support conditional self-worth. This could look like you’re exercising because you will feel guilty if you don’t. You hear about other people exercising and you feel like you should, or ought to be, doing it, but it’s not inherently enjoyable to you, so you go do it to avoid those feelings of shame or guilt. 

• Identified regulation: the next step to the right along the continuum, and it refers to participating because you value the important benefits associated with exercising, even though it’s still not inherently enjoyable to you. This could look like you beginning to go to the gym to ride the bike for 30 minutes a few times a week because you know it will improve your blood pressure and triglyceride levels, even though you don’t find it particularly enjoyable. But you still go because of the benefits it provides. This point along the continuum is actually where you begin to transition to more of a self-determined, or intrinsic, type of motivation, but you’re not quite there yet.

• Intrinsic regulation: lies on the right side of the continuum and it refers to action that stems from a voluntary choice to exercise for the pleasure, satisfaction, and interest derived from the exercise itself. This looks like when you’re exercising because you feel a strong sense of accomplishment from it, and you find it stimulating, enjoyable, and meaningful. For example, if you go to the gym to lift weights in the morning because you want to move better by improving your technique, feel stronger, boost your vitality, and you appreciate the effort that’s required to achieve these benefits, this is what intrinsic regulation looks like. You do it because it helps you grow and be a better person for yourself and those around you, and you feel a strong sense of purpose along with it.

Wolffpack Fitness website: www.wolffpackfitness.com

Wolffpack Fitness YouTube Channel: @Wolffpack Fitness

Wolffpack Fitness Instagram page: @coach_awolff

In this episode I discuss three of the most surprising benefits of muscle that you may not be familiar with. There certainly are many, but I want to focus on some of the most important ones that have the largest impact on your health. I start off the episode by talking about common themes I have witnessed, regarding muscles, that often prevent people from realizing the full potential that possessing an adequate amount of muscle mass can provide. Then I get into a fascinating discussion on the three different types of muscle, and how they work.

I transition into skeletal muscle (the type you are most familiar with), and I help you understand the three surprising benefits of this type of muscle, and why you shouldn’t be afraid of building an adequate amount of muscle and maintaining it. I also talk about the newly established definition of obesity, how it goes beyond simply looking at body mass index (BMI), and how muscle mass is related to it. I finish off the episode by providing you with some suggestions for how to build and maintain muscle and strength, whether you have never performed resistance training before, or if you are a novice or advanced lifter.

Resources

(Wolfe, 2006) The underappreciated role of muscle in health and disease: https://pubmed.ncbi.nlm.nih.gov/16960159/

(Rubino, 2025) Definition and diagnostic criteria of clinical obesity: https://www.thelancet.com/journals/landia/article/PIIS2213-8587(24)00316-4/fulltext

Wolffpack Fitness website: www.wolffpackfitness.com

LegFit workout program: https://wolffpackfitness.com/legfit-program

ShoulderFit workout program: https://wolffpackfitness.com/shoulderfit-program

Wolffpack Fitness Instagram: @coach_awolff

Exercise demos

Suspension Strap Row: https://youtu.be/tzHD5vjrcqQ?si=PdOuTYJJTuHgYsCa

Bodyweight Squat: https://youtu.be/mNxrVFYXHEk?si=RHB3DOXd6q0ryOS5

Incline Push-up: https://youtu.be/tnaEA7mlI5c?si=NKg2_5palu-MBQtF

Dumbbell Bench Press: https://youtu.be/_uLNNxUWHOg?si=89-Pp2FejrAVYxji

Bodyweight Lunge: https://youtu.be/v9cO7Tt7K34?si=VOUx7usav0we8eR4

Split Squat: https://youtu.be/4mjXd2yl130?si=ht4pdDMhD7ogo-UT

Weighted Sit-up: https://youtu.be/jmOjvlGKR34?si=rhdRJ2pL_HopVI8G

Barbell Back Squat: https://youtu.be/GWJ-qxexrJA?si=5nX-1Tc4PHjH2WNh

Weighted Pull-up: https://youtu.be/WMHOFfq2jfo?si=Gf01ckbrlCfZq2Tu

Supinated Bent-over Row: https://youtu.be/_rRLbRMm284?si=8mHlTSZtQ_mQgTMo

Stretching playlist: https://youtube.com/playlist?list=PL1LZ5PkINaaDkB5LnmaZq3pzjU-8WrvXL&si=PUPfHdtXt4JhdZ1Y

SMR playlist: https://youtube.com/playlist?list=PL1LZ5PkINaaCK2goARHgvVxbXBBX_OP3E&si=FIGOhadZ5LzRJKpH

In this episode, I had the pleasure of welcoming my second guest, Rickelle Tallent, MS, RDN, LD. Rickelle is a registered dietician and she specializes in nutrition coaching for sport performance, but also works with many everyday people to help them with their health and nutrition goals. It was a very insightful conversation, during which we discussed Rickelle’s experience as a competitive dancer and gymnast, and how her experiences influenced her decision to become a registered dietician and begin working with people of all backgrounds. We also discussed many principles in nutrition regarding weight management and sport performance that you can utilize to reach your health and fitness goals whether you are a man or woman, athlete or non-athlete; it was a very fun conversation, and I know you’ll gain a ton of value from it. Enjoy!

Resources

Rickelle's info:

Tallent Nutrition website

Tallent Nutrition Newsletter Sign-up

Tallent Nutrition Instagram: @tallentnutrition 

Adrian's info:

Wolffpack Fitness website

Wolffpack Fitness YouTube channel: www.youtube.com/@wolffpackfitness

Wolffpack Fitness Instagram: @coach_awolff

In this episode, I discuss what mindfulness is and why it’s such an important concept and skill to understand and develop. I start off by providing you with some background information and practical life examples to help you understand mindfulness better, then I talk about a phenomenon known as “mind wandering” or “monkey mind,” and how it can actually be beneficial, but maladaptive at the same time. Then I take a deeper dive into what goes on in the brain when you’re experiencing mind wandering, but also how the brain changes in its functioning when you practice bringing conscious awareness to thoughts and distractions, and refocus yourself on the task at hand. Then I get into a discussion on how mindfulness meditation works, as well as its numerous benefits for mental and physical health. I finish off the episode with some recommendations on how to perform mindfulness meditation, and how often and for how long you should do it to start seeing these benefits, and as always, I give you an action item to work on to help you improve your health and live your best life!

Resources:

10-minute Guided Meditation video (tap to open)

Headspace app (tap to open)

Calm app (tap to open)

Mindful Attention Awareness Scale (MAAS): https://ggsc.berkeley.edu/images/uploads/The_Mindful_Attention_Awareness_Scale_-_Trait_(1).pdf

In this episode of the Wolffpack Fitness podcast, I discuss how heat exposure (typically from a traditional/Finnish or infrared sauna) stimulates specific processes within your body that have potent recovery, health, and longevity benefits. I begin with some detailed background information on how traditional saunas work to get your body temperature to increase and stimulate important physiological processes that improve your health and performance. I unpack each one of these processes, and help you understand what changes occur within your body that lead to faster recovery from workouts, reduced pain perception, improved mental health, and a robust cardiovascular system. Throughout the episode, I also touch on how often you should be getting into the sauna, and for how long, if you want your body to function at its best. I finish with a short discussion on infrared saunas, how they work differently from traditional saunas, and potential advantages over traditional saunas. As always, I end the episode with an action item for you to work on to optimize your lifestyle and live your best life.

Resources

Wolffpack Fitness free programs and guides: www.wolffpackfitness.com/free-programs

Wolffpack Fitness YouTube Channel: https://youtube.com/@wolffpackfitness

Instagram Profile: @coach_awolff

Löyly (steam) YouTube video: https://www.youtube.com/watch?v=7FWwEgam50g

Saturday Night Live "Washington’s Dream" video (unit conversions): https://www.youtube.com/watch?v=JYqfVE-fykk

(Laukkanen 2018) Cardiovascular and other health benefits of sauna bathing: a review of the evidence: https://www.sciencedirect.com/science/article/abs/pii/S0025619618302751

(Ahokas 2023) A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training: https://www.termedia.pl/A-post-exercise-infrared-sauna-session-improves-recovery-of-neuromuscular-performance-and-muscle-soreness-after-resistance-exercise-training,78,47765,0,1.html

(Patrick 2021) Sauna use as a lifestyle practice to extend healthspan: https://www.sciencedirect.com/science/article/pii/S0531556521002916

In this episode of the Wolffpack Fitness podcast, I discuss some of the most important reasons why you should think twice about playing recreational sports to get in shape. I start off by talking about my life experience as an athlete, and how I eventually settled into recreational sports, sustained through consistent training in the gym. Then I help you answer the following question: “Is it better to play sports to get in shape, or get in shape to play sports?” by sharing some anecdotal information from personal interactions I’ve had with adults who have been playing recreational sports for varying lengths of time, and have been afflicted with either acute or chronic injuries, despite good intentions about improving and maintaining their health and fitness. Then I get into some research studies on injury rates in several common sports that many people play recreationally. I expand on the types of injuries that are common in these sports, and why they tend to occur. I finish up the episode with some recommendations on what types of exercises you should be doing to minimize your risk of sustaining an injury, and maximize your performance so you can have more fun, while playing your recreational sport for a very long time. As always, I end the episode with an action item for you to work on to optimize your lifestyle and live your best life.

Resources

Wolffpack Fitness free programs and guides: www.wolffpackfitness.com/free-programs

Wolffpack Fitness YouTube Channel: https://youtube.com/@wolffpackfitness

Instagram Profile: @coach_awolff

Pickleball injury review article: https://journals.humankinetics.com/view/journals/jpah/21/9/article-p847.xml

Basketball injury review article: https://www.tandfonline.com/doi/full/10.1080/00913847.2018.1424496#d1e399

Soccer injury article: https://opensportssciencesjournal.com/contents/volumes/V12/TOSSJ-12-28/TOSSJ-12-28.pdf

Ice hockey injury article: https://www.sciencedirect.com/science/article/abs/pii/S0972978X20301616

Health benefits of ice hockey article: https://www.tandfonline.com/doi/full/10.1080/02640414.2016.1151923#abstract

Exercise List

• Towel Scrunch (feet): https://youtu.be/1RZXwuxXb4Y?si=Ka-Bo2ql2Ef_s8-j
• Heel Raise (calves): https://youtu.be/dV4Yjv-gsyY?si=bG0_SGlOeq2rdU9F
• Goblet Squat (quads, hamstrings, glutes): https://youtu.be/8IGhydq_jek?si=EAhq9E6iq_4i-axV
• Deadlift (hamstrings, glutes): https://youtu.be/id4s2rFs1W8?si=PEmeK6qtMWkoldZw
• Captain Morgan (outer hips): https://youtu.be/ny5WDD_1XsE?si=4AVxei1_oN-Eydy8
• Copenhagen Plank (groins): https://youtu.be/1NNqUQvMYGc?si=7-DFePOwbr-RgapG
• Front Plank (core): https://youtu.be/W6lg3XgpBJc?si=SkEr8hD2MNkD8Ifg
• Side Plank (core): https://youtu.be/Xn4OXqztDq0?si=Bmm1L1X7JewMq6Tp
• Paloff Press (core): https://youtu.be/04BuX0ZyYkw?si=EYwpXLX_atWkWjMW
• Dumbbell Bench Press (pecs, delts, triceps): https://youtu.be/_uLNNxUWHOg?si=AvXIBo0jAV8D9Z6w
• Bent-over Row (lats, back, biceps): https://youtu.be/96sDqKLv0So?si=PiOr6a8Ngzsu3USO
• Banded YTW (shoulder rotator cuff): https://youtu.be/69sfvYgWK2Y?si=A6b7fmYAJOY1mwDS
• Combat Stretch (calves): https://youtu.be/8dox1Bc64m0?si=sZZzZ0C8jhRZB53p
• Couch Stretch (quads, hip flexors): https://youtu.be/ffPQ7SNmkOw?si=ygCIIH2rNUAUG_7S
• Adductor Rock (groins): https://youtu.be/yDOy-q0jXW4?si=EK6jbuSTULv_RRkw
• Door Frame Chest Stretch (pecs): https://youtu.be/awhe3QD7bQw?si=XxueEUXnYJ6WnKLx

In this episode of the Wolffpack Fitness podcast, I discuss dietary supplements, nutrient deficiencies, and things you should be mindful of when purchasing supplements. I begin with a background of why dietary supplements are so poorly regulated, and what has been done to make the supplements available to you higher in quality. Next, I discuss what dietary supplements actually are and what they're intended to do, and not do. I follow this by talking a bit about how foods that are considered healthy, like fruits and vegetables, may actually be deficient in nutrients themselves (and why this is the case), thus leaving you more susceptible to nutrient deficiencies and possibly needing to purchase dietary supplements. I finish the episode by covering some common nutrient deficiencies and what you can do to test your levels and correct them, if necessary.

Resources:

Wolffpack Fitness free programs and guides: www.wolffpackfitness.com/free-programs

Wolffpack Fitness YouTube Channel: https://youtube.com/@wolffpackfitness

Instagram Profile: @coach_awolff

Dietary Supplement Health and Education Act (DSHEA) of 1994

Nutrient deficiencies in modern foods article

www.healthline.com

www.examine.com

www.consumerlab.com

In this episode of the Wolffpack Fitness podcast, I had the absolute pleasure of welcoming my first guest, David Lonergan. David is a United States Marine Corps (USMC) veteran and a fitness and nutrition coach, specializing in kettlebell training with his clients. Along with kettlebell workouts, he uses principles of movement, mindset, and manifestation to empower others to become stronger, healthier, and more confident.

This was a very fun and informative conversation, during which we took a dive into David's background as a Marine and his transition to civilian life where he found himself having to transform his lifestyle due to health concerns. His transformation prompted him to start his fitness business, Triple Threat Transformation, in Las Vegas and help everyday people and veterans become healthier and fitter versions of themselves. David's approach largely focuses on helping his clients develop a strong psychological foundation to build sustainable fitness and nutritional habits on. I am excited to share this episode with you. Enjoy!

Resources

Triple Threat Transformation links:

www.triplethreattransformation.com

www.facebook.com/triplethreattransformation1

www.instagram.com/triplethreattransformation

www.instagram.com/davidrlonergan

Merging Vets and Players: www.vetsandplayers.org

Wolffpack Fitness website: www.wolffpackfitness.com

Wolffpack Fitness YouTube channel: www.youtube.com/@wolffpackfitness

Wolffpack Fitness Instagram profile: @coach_awolff

In this episode of the Wolffpack Fitness podcast, I discuss the science behind why you sleep, what happens when you sleep, how much sleep you need, and strategies for optimizing your sleep time and quality. I begin with a discussion about the benefits of sleep and what can happen with sleep deprivation. Then I transition to the process of sleep and take a deep dive into how sleep cycles and sleep stages work to get you feeling fresh and energetic the next day when you wake up. I also cover how much sleep you should be getting each night, and 11 of my favorite strategies you can use to sleep soundly, like a Koala bear.

Resources:

Wolffpack Fitness free programs and guides: www.wolffpackfitness.com/free-programs

Wolffpack Fitness YouTube Channel: https://youtube.com/@wolffpackfitness

Instagram Profile: @coach_awolff

Are we getting enough sleep? Research article: https://pubmed.ncbi.nlm.nih.gov/38071172/

Physiology, Sleep Stages: https://www.ncbi.nlm.nih.gov/books/NBK526132/

Physiology of Sleep: https://www.ncbi.nlm.nih.gov/books/NBK482512/

Sleep and Immunity research article: https://journals.physiology.org/doi/full/10.1152/physrev.00010.2018?rfr_dat=cr_pub%3D

Sleep calculator article: https://www.healthline.com/health/sleep/sleep-calculator#not-enough-sleep

Blue light blocking glasses: https://a.co/d/9LLIM4b

Brain.fm: brain.fm

Sleep Strategies:

1. Start your day with sunlight and movement
2. Stop caffeine intake at least 8 hours before bedtime
3. Limit alcohol consumption to at least 3 hours before bedtime
4. Don't go to sleep on a full stomach
5. Turn off screens at least 1 hour before bedtime
6. Take a warm or cold shower 1-2 hours before bedtime
7. Cool bedroom temperature (60-67 deg Fahrenheit)
8. Mobilize (foam roll and/or stretch)
9. Read a book
10. Activate slower brain waves (brain.fm)
11. Set up a dark environment

In this episode of the Wolffpack Fitness Podcast, I discuss some of the most effective methods to help you reduce, or even eliminate, your cravings for unhealthy foods. I begin with a discussion of the science behind why ultra-processed hyper-palatable foods like chips and pastries are so irresistible, and why we crave them so much.

Later, I transition to a discussion of the three macronutrients (carbohydrates, fats, and proteins), and why the proper proportion of these foods is so critical to managing your cravings and satiety.

I also give you my top five tips that you can use right away to start reducing your cravings for ultra-processed foods. I finish the episode with an action item for you to start working on to get more satisfaction and satiety out of whole healthy foods, and to get you to start progressing toward a more healthy lifestyle.

Resources:

Wolffpack Fitness free programs and guides: www.wolffpackfitness.com/free-programs

Wolffpack Fitness YouTube Channel: https://www.youtube.com/@wolffpackfitness

Ultra-processed foods’ effect on the brain and body research article: https://pubmed.ncbi.nlm.nih.gov/35107734/

Protein, weight management, and satiety research article: https://pubmed.ncbi.nlm.nih.gov/18469287/

Crucial Conversations book by Joseph Grenny: https://www.amazon.com/Crucial-Conversations-Tools-Talking-Stakes/dp/1260474186/ref=sr_1_1?crid=SK2EP28PQI8B&dib=eyJ2IjoiMSJ9.JGRdYjHsARvKgg2FqlGrMRJNausDD21wNBytKhF3AORC6l0Y3xgPpYrgU7WgKSHZMheScfmQ91P5z8YQf8muSW5oswh6ORmrhoETzBDTyrd0RGuc4-iQF_RGUWtGeIvzR_tHWO-LrlOiVinio8doj148TKL-SSXQy47USw85k3W_ruEk8n5IcImbwwC4GjfRl-dd8fYxY_yD17FvKbakdeELSE1Bdh83qw6YQW0AW-w.RMvn2cGx6YzEmbVL6lSoTTsRPwY3PuXHvYhE8A0yGgU&dib_tag=se&keywords=crucial+conversations+book&qid=1742240618&sprefix=%2Caps%2C957&sr=8-1

In this episode of the Wolffpack Fitness Podcast, I discuss some of the science behind which exercise modality (cardio or resistance training) is better for weight loss. I dispel common myths and messages perpetuated by the media, fitness magazines, and pop culture about cardio being the best method for weight loss and resistance training supposedly being unsafe and making people "bulky," especially women.

I also explain why everyone should be doing some form of resistance training in their exercise routine, and why chronic cardio training can actually contribute to muscle loss and an inability to achieve the body composition and aesthetics many people desire.

I conclude each episode by giving you an action item or challenge to work on throughout your week to help you progress toward your health and fitness goals.

Resources:

Learn about osteopenia and osteoporosis: https://www.ncbi.nlm.nih.gov/books/NBK499878/

Combined aerobic and resistance training study: https://pubmed.ncbi.nlm.nih.gov/22569489/

Wolffpack Fitness YouTube Channel: https://www.youtube.com/@wolffpackfitness

Wolffpack Fitness free programs and guides: www.wolffpackfitness.com/free-programs

Resistance training programs (check out the MAPS Starter program if you’re a beginner): www.mindpumpmedia.com/maps-fitness-individual-programs

In this episode of the Wolffpack Fitness Podcast, I explain the psychological process behind what it takes to start, and maintain, an exercise routine.

I discuss some scientific theories involved in the decision-making process, in a way that you can understand, and I cover the step-by-step process from starting your first exercise session all the way to making it an unconscious habit.

Throughout the episode, I offer some practical examples, and my experience, to better help you understand the concepts and implement them into your own life. I finish the episode by covering some common obstacles that get in the way of starting and maintaining an exercise routine, and some valuable information on getting these obstacles out of your way.

Each episode concludes with an action item or challenge that you can implement right away into your lifestyle to get closer to achieving your health and fitness goals.

Resources:

Physical exercise habit research article: https://pubmed.ncbi.nlm.nih.gov/10174219/

Atomic Habits book by James Clear

Mind Pump website: www.mindpumpmedia.com

Healthline website: www.healthline.com/fitness

The Primal Blueprint book by Mark Sisson

Blood Biomarker testing: www.insidetracker.com

Wolffpack Fitness YouTube Channel

Wolffpack Fitness website: www.wolffpackfitness.com