The FitLife Formula Podcast

Foam Roll Every Day... Here's Why.

Physical Therapist extraordinaire Greg Roskovensky joins me to talk about something you should be doing every day, foam rolling. There's a reason we have more than 20 of them at the gym, and we use them at the beginning of every session.  

Greg and I will talk about 

• how using the foam roller can improve your mobility immediately
• why rolling out just 1 limb can effect your whole body
• when should you roll? Before or after workout?
• why your muscles can go from filet mignon to beef jerkey
• how foam rolling can help you heal from injuries

Enjoy this chat about foam rolling and the importance of soft tissue care with Greg Roskovensky! Be sure to subscribe, give us a rating and a review if this show is bringing value to your life. 

3 Keys to Thriving in the Heat

On Episode 12 of the FitLife Formula, I take advantage of some road trip time with a good buddy to talk about keys to thriving in your workouts, even when we're in the heat of the summer. 

This topic was top of mind since we knew we were going to be golfing in over 90 degree heat, so we put some of these strategies in play that very same day. 

Among other things, my buddy Matt and I will discuss these strategies for staying safe and performing well in the heat...

• the importance of hydration
• the effects of dehydration
• why humid weather seems so much hotter
• finding your cooling zones
• your body's reaction to rising core temperature
• the best kinds of clothes to wear in hot temps
• the best use of "cooling towels"

Beat the heat with Episode 12, with my best bud Matt Cady.

Change Your Expectations --> Change Your Experience

On Episode 11 I'll share how much influence your expectations have on your experience of your day. 

To put it another way... You get what you expect.

Your expectations and your environment have a profound ability to shape who you are and how you experience the world. The great thing is, you have full control of your expectations, and in many cases, you can make positive changes to your environment.  

Tune in to today's episode to discover how these factors can help you or hurt you.

Stop Hating on These 5 Foods

Over the last couple decades, there have been a lot of foods that have fallen out of popularity for one reason or another. Here are a few that you should bring back into your diet! 

5 Fun Facts to Improve Your Fitness Routine

Today I'll be talking about 5 fun take-home points from the Perform Better Summit I attended last weekend

1. A Vince Lombardi story I've never heard about how he made his final cuts.
2. The proper way to do a side plank (and it's not the way we've been doing it [oops])
3. Why you should stop doing this move to crack your back
4. The ugly truth about cardio and fat loss
5. What happens when you lose your mobility

Getting Back to Where You Want to Be with Sara Gronewold

Sara Gronewold is an Advantage member, owner of Gronewold Bodywork (gronewoldbodywork.com), and a former collegiate and world champion rower, but about 3 years ago she found herself having physical pain and lacking the motivation to even get moving again. 

See what Sara has to say about her rowing career, what's unique about the training we do at Advantage, the thing she loves most about our members, and how Advantage helped her get her mojo back.

What's Most Important with Mike Boyle

Strength and Conditioning legend Mike Boyle talks about what adults need most, what they lose first, and why we train like athletes. You'll also discover...

• who Coach Boyle cals "Crossfit Refugees"
• what's the biggest difference between athlete programs and adult programs
• why we need to start jumping
• why what we do is the Mercedes of training

Enjoy!

The key to enjoyable running with Nick Stanko

On today's episode we'll connect with Nick Stanko, co-owner of the Ann Arbor Running Company, to discuss running, footwear, injuries and community. 

We'll tackle...

• what's the key to enjoyable running?
• is running for everyone?
• 80% of the shoes on the market are wrong for you
• and much more

Visit the AARC at https://www.annarborrunningcompany.com/  

Do Something that Sucks

The last (and toughest) part of the FitLife Formula is to do a workout that is REALLY hard each week. Today we're talking about High Intensity Interval Training or HIIT workouts.

You'll learn

• the many benefits of HIIT training
• how much is too much 
• why most people don't do it
• why this is an important piece of your FitLife Formula 

 

Avoid Skinny Fat with Strength Training

One of the key parts of the FitLife Formula is to strength train 2 (or 3) times a week. Check out Episode 4 to find out more about the benefits of strength training and why it should be a part of your formula every week.