Afleveringen

  • Was I wrong about MIKE MENTZER?

    Was I wrong about MIKE MENTZER?

    · Fire Within Nutrition and Fitness

    **Episode Summary:**
    In this episode of The Fire Within Podcast, hosts Brandon and Joe dive into the world of high-intensity training as pioneered by Mike Mentzer. They discuss their personal experiences with Mentzer's unique training approach, focusing on the intensity and frequency of workouts. The episode covers a range of topics, from the science behind Mentzer's methods to practical tips on implementing this style of training.

    **Key Points Discussed:**

    1. **Introduction to Mike Mentzer's Training Philosophy:**
    - Exploration of Mentzer's high-intensity training principles, including limited frequency and maximum intensity.
    - Discussion of the hosts' recent experiences with Mentzer's two-day split workout regime.

    2. **Deep Dive into Mentzer's Workout Techniques:**
    - Detailed analysis of specific exercises, such as leg extensions and leg presses, following Mentzer's approach.
    - Emphasis on the importance of tempo, with a focus on the 4-2-4 cadence for each repetition.

    3. **Personal Reflections and Results:**
    - Brandon and Joe share their personal transformations and results after following Mentzer's workout regime.
    - Insights into how the training impacted their physical appearance, particularly in muscle growth and definition.

    4. **Challenges and Adaptations:**
    - Discussion about adapting to the low-frequency, high-intensity workout regime.
    - Mention of the mental challenges involved in switching from traditional training methods to Mentzer's approach.

    5. **Nutritional Adjustments and Cravings:**
    - Conversation about changes in diet and increased appetite due to the intense nature of the workouts.
    - Personal anecdotes about cravings and dietary adjustments to support muscle growth.

    6. **Closing Thoughts:**
    - Reflection on the potential long-term implementation of Mentzer's workout method.
    - Consideration of the approach's suitability for different types of fitness enthusiasts.

    **Conclusion:**
    The episode concludes with the hosts acknowledging the unconventional nature of Mike Mentzer's high-intensity training method while highlighting its effectiveness in muscle building. They plan to continue exploring and reporting on this training approach in future episodes.

  • Deep Dive on Cold Plunges

    Deep Dive on Cold Plunges

    · Fire Within Nutrition and Fitness

    Fire Within Nutrition and Fitness Podcast Show Notes

    Introduction
    - Hosts: Brandon and Joe
    - Discussion on health, fitness, and nutrition.

    Cold Plunges
    - Trending health topic seen across various social media platforms.
    - Brandon has tried it, but Joe has not.

    Guest Introduction
    - Corbett, host of "The Orange Hammer Podcast" which focuses on construction and homeownership.

    Corbett's Craftsmanship
    - Praise for Corbett’s home projects and renovations.
    - Discussion on the pallet wall, the process, and the challenges faced.
    - Introduction to the “pallet popper tool” for pallet work.

    Corbett’s Health & Fitness Journey
    - Overweight since childhood.
    - The emphasis on self-motivation and doing health and fitness "for oneself".
    - Experience with a health and fitness "sleep-away" camp as a teenager.
    - The camp’s regimen: Focus on low-fat meals, walking targets (15,000 steps a day), and weekly excursions like whitewater rafting, mountain biking, hiking, and backpacking.
    - Comparisons with "Heavyweights," a movie with a similar setting.

    Parental Influence
    - The challenges parents face in encouraging their children to adopt healthier lifestyles.
    - Corbett’s own experience: Parents encouraging but never forcing.

    Closing Remarks
    - Reflections on the overall experience and the positive takeaways, like quality gear and adventures.

    *Note: The podcast contains candid discussions and may touch on sensitive subjects.*

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  • The Mentzer Method

    The Mentzer Method

    · Fire Within Nutrition and Fitness

    Introduction
    - Brandon and Joe discuss a three-part Netflix series featuring Arnold Schwarzenegger.
    - The series covers Arnold’s life in three phases: Strength, Movies, and Politics.

    Main Points
    - Arnold Schwarzenegger Series Breakdown
    - Part 1: Strength – How Arnold built his physique and became a bodybuilding icon.
    - Part 2: Movies – Arnold’s transition from bodybuilder to Hollywood superstar.
    - Part 3: Politics – Arnold's venture into politics, addressing the possibility of a Presidential run.
    Mike Mentzer & Heavy Duty Training System
    - Known for four 30-minute workouts a week.
    - Focus on high-intensity training until absolute muscle failure.
    - Advocated for the science of overcompensation, where muscles grow during recovery.
    - Emphasized the importance of individualization in workout routines.
    Benefits of the Mentzer Method
    - Brief, intense workouts help prevent overtraining.
    - Reduced risk of repetitive use injuries.
    - System suitable for those with tight schedules.
    - Promotes maximum muscle growth.
    - Training less frequently allows for better recovery.
    Caveats
    - The method requires prior training experience and perfect form.
    - Recovery is more than just rest; it requires sleep, proper nutrition, and hydration.
    - Mentzer took steroids, which were legal at the time, to support his training.

    Conclusion
    - Joe and Brandon emphasize tailoring workouts to individual needs and goals.
    - The Mentzer method is effective for those looking to build muscle quickly but may not suit everyone.
    - The overarching message is to listen to one's body and prioritize recovery.
    - Wrapping up with humor, they joke about the need to watch the Arnold series on Netflix.

    Sponsors
    - (Jokingly) Snickers

    References
    - Arnold Schwarzenegger's Netflix series
    - Mike Mentzer’s training method
    - Jennifer Garner's training approach for "Alias"
    - Chris Benoit's unfortunate end

    Recommendations
    - Prioritize sleep and recovery for muscle growth.
    - Experiment with the Mentzer method if you have a solid foundation in weight training.
    - Always prioritize safety and form during workouts.
    - Consider the longevity and sustainability of your training approach.

  • Micro-farms - Sustainable living in your backyard?

    Micro-farms - Sustainable living in your backyard?

    · Fire Within Nutrition and Fitness
    Introduction:Hosts: Brandon and JoeDiscussion about the new podcast studioGuest Introduction:Guests: Gabriel and Tia from Half a Barn FarmOverview: Living on a 1.7-acre micro farm and promoting self-sufficiency.About Half a Barn Farm:Location: 4313 Mitchell Mill Road, Wake Forest, North CarolinaServices:Teaching people how to grow and raise their food.Offering farm tours and classes.Addressing the lack of micro-farms in the area, especially in Raleigh.Microfarming Discussion:Comparison of microbreweries and micro-farms.Challenges of farming on just 1.7 acres versus traditional farming on 50+ acres.Overview of classes and education, building, and actual farming.Services Highlight:Providing prefab raised beds.Assistance with raising chickens and bunnies.Not just for buying products but to learn and be inspired to self-sustain.Benefits of Raised Garden Beds:The solution to soil problems and promoting sustainable gardening.Differences between permaculture and raised bed gardening.Raised beds offer micro-climates ideal for specific growth, prevent erosion, and are cost-effective.Advantages over traditional tilling and avoiding soil degradation.No fabric barrier between the bed and natural soil to promote natural environment growth.The Gardening Journey:Discussing the challenges and investment of starting a garden.Gabriel and Tia's background: Started in Maine on a 0.28-acre property, faced challenges, and learned over time.Importance of guidance in gardening, similar to starting a training or nutrition program.Closing Thoughts:Trial and error in gardening, the importance of experience and guidance.Helping others to avoid costly mistakes like spending too much on unsuccessful gardening attempts.

    Find out more at halfabarnfarm.com

  • Journey of Generosity: Aubhro's Cross-America Motorbike Mission

    Journey of Generosity: Aubhro's Cross-America Motorbike Mission

    · Fire Within Nutrition and Fitness

    This episode of The Fire Within Podcast, hosted by Brandon Woolley, brings the inspiring story of Aubhro, a motorcycle enthusiast, YouTuber, and fitness advocate embarking on a cross-country ride.


    Brandon, his co-host Joe Woolworth, and their special guest, Aubhro. Aubhro shared his upcoming plans for a 7,500+ mile motorcycle ride, which is 8,000 miles, coast to coast, in 18 days.

    Brandon asked Aubhro about his health journey. Aubhro opened up about the wake-up call he received when a routine blood test showed his health numbers were all over the place. This revelation led him to take charge of his health and nutrition and turned to Brandon for assistance.

    Aubhro also discussed the challenges of maintaining a healthy diet while on the road. Aubhro often resorts to fast food rather than sit-down meals as someone who spends considerable time on his motorcycle. Brandon offered helpful strategies to make healthier choices at fast food joints, which Aubhro found beneficial.

    Aubhro is also a YouTuber running a channel called "Bhroman Braapsody," @bhroman, where he shares his love for motorcycles and cars. He collaborates with local dealerships and gets the chance to try out a new vehicle each week. This arrangement allows him to live his dream while providing great exposure for the dealerships. Aubhro discussed his favorite bikes and shared his experiences with different models.

    His journey helped to raise significant funds for the Pediatric Brain Tumor Foundation and is a testament to the power of giving back and combining passion with a purpose.


    Key Points:

    [00:08:05] Aubhro's previous coast-to-coast charity ride for the Pediatric Brain Tumor Foundation.[00:08:56] The charity raised over $12,000 last year, surpassing its $10,000 goal.[00:09:15] Aubhro plans to repeat the journey this year, collaborating with the foundation again.[00:09:27] BMW supported his trip by lending him the R 18 Transcontinental for the ride.[00:09:39] The ride consisted of 18 days of varying conditions, from extreme heat and humidity to heavy rain and cold.[00:10:35] Experiences of the landscape and weather changes across the states, from Colorado's scenic views to Nevada's blistering heat.[00:11:14] Details on Aubhro's road trip routine, including no camping and stopping wherever necessary for the night.[00:12:19] Staying entertained on the bike through the thrill of riding and listening to high-energy music.[00:13:33] The importance of staying hydrated during the ride, particularly during the hotter states.[00:14:40] Physical discomforts experienced during the ride, particularly butt and hamstring soreness.[00:15:24] Challenges with inconsiderate drivers on the road.


    Resources Mentioned:

    Pediatric Brain Tumor Foundation: www.curethekids.orgRide for Kids: www.rideforkids.orgFollow on Facebook https://www.facebook.com/BhromanBraap

    DONATE to the Coast to Coast 2.0 for the Pediatric Brain Tumor Foundation / Ride for the Kids, and help Aubhro reach his $20,000 goal

  • Level 6 with Emmitt Terrell - Eat the Cup

    Level 6 with Emmitt Terrell - Eat the Cup

    · Fire Within Nutrition and Fitness

    Emmitt is a Certified Strength and Conditioning Specialist, Former Division-1 FCS football player, entrepreneur and personal trainer. He holds a degree from Cornell University, where he was a member of the varsity football team and in his time there he was a 3-year starter and 2-Time Wall of Honor Athlete!

    Discussing individualized nutrition:Different approaches for different peopleUnderstanding individual needs and readiness for changeSlower changes to build lifestyle toolsSome principles apply to everyone, but many factors are individualInformation overload in nutrition and fitnessMisinformation and conflicting adviceIn our youth we used to be dogmatic, but now more flexible in our approachStarting clients with small, manageable changesComprehensive intake, but not changing everything at onceExample: Switch from sweet tea to unsweet tea or half-and-half at BojanglesDifferent people need different paces for change

    Learn more about L6 Training on the Level 6 Training website or Follow Emmitt on instagram


    Episode Sponsor:

    This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course. Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.

  • Feng Shui as a health modality with Robin Berning

    Feng Shui as a health modality with Robin Berning

    · Fire Within Nutrition and Fitness
    Certified Classical Feng Shui Consultant / Certified Life Coach at Living Your Bliss by Robin BerningThis episode's guest is Robin, a classical Fung Shui consultant, spiritual life coach, and Reiki master teacher.Fung Shui is a health modality that uses energy work to create balance in mind, body, and spirit.Fung Shui is often mistaken for interior decorating, but it is more detailed than that and can affect aspects of life such as career, love life, finances, and relationships.The Bagua is a map used in Fung Shui to determine which parts of a person's life are being supported or hindered by energy flow in their home.The goal of Fung Shui is to create a space where energy flows smoothly, like water, without obstacles or blockages.Symmetry can be important in Fung Shui if the goal is to attract a partner or create balance, but ultimately what feels right to the individual is the most critical factor.Fung Shui can be used to make minor adjustments to a space that can have a significant impact on how it feels and affects the people in it.Fung Shui can be a form of energy work that helps create balance and improve overall well-being.

    Learn more about Robin Berning on her website https://livingyourbliss.net

    Episode Sponsor:

    This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course. Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.

  • The wild world of applied kinesiology

    The wild world of applied kinesiology

    · Fire Within Nutrition and Fitness

    In this episode:

    Today, we're diving into the world of Applied Kinesiology, a system of evaluating the strength and weakness of muscles in the body to determine the root cause of health problems.We talk with Dr. Rodney McBride DC, and define Applied Kinesiology and explain its origins. We'll discuss how it's different from other forms of muscle testing, and how it's used in the healthcare field. We explore how practitioners use Applied Kinesiology to diagnose and treat various health issues. We'll discuss the various techniques used in muscle testing and how they can provide insight into imbalances in the body.We discuss the many benefits of using Applied Kinesiology in health and wellness. We also explore how it can help identify underlying health problems and support the body's natural healing processes. We'll also discuss how it can be used in conjunction with other forms of therapy, such as nutrition and exercise.Applied Kinesiology offers a unique approach to understanding the body and identifying imbalances that may be contributing to health problems.You can find out more about Dr. Rodney at BagofBonesChiropractic.com

    Episode Sponsor:

    This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course. Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.

  • Sleep Deprivation

    Sleep Deprivation

    · Fire Within Nutrition and Fitness

    In this episode:

    Sleep deprivation is a huge problem in the U.S. and around the world. It’s not just a problem for people who work night shifts or are busy during the day. It’s a problem for everyone.The consequences of sleep deprivation are serious. People who don’t get enough sleep are more likely to have health problems, including obesity, heart disease, and stroke.There are lots of ways to get more sleep. You can try different sleep habits, use a sleep tracker, or talk to your doctor about prescription drugs that can help you sleep.It’s important to start getting more sleep even if you’re not experiencing any of the consequences of sleep deprivation. It will help you feel better overall and may even protect your health.Obesity: People who don’t get enough sleep are more likely to be obese. This is because sleep deprivation leads to a decrease in the amount of leptin, a hormone that signals the body to stop eating.Heart disease: People who don’t get enough sleep are also more likely to have heart disease. This is because sleep deprivation increases the risk of heart attack and stroke.Stroke: People who don’t get enough sleep are also more likely to have a stroke. This is because lack of sleep can increase the risk of blood clotting.Leptin is a hormone that signals the body to stop eating. Sleep deprivation leads to a decrease in the amount of leptin, which means that the body is more likely to keep eating even when it’s not hungry. This can lead to weight gain and other health problems.
  • Lyndsay Bahn and the eight limbs of yoga

    Lyndsay Bahn and the eight limbs of yoga

    · Fire Within Nutrition and Fitness
    Lyndsay Bahn, yogi, mother, energy worker, human behaviorist, trauma healing facilitator, coach and channeler of healing energy, has accumulated over 22,000 hours of teaching experience and over 30,000 hours of training and personal practice in the last 16 years (and counting). Owner and lead instructor at the Yoga Shala Carrboro, she is a dedicated yoga practitioner and student of classical yoga. She first found yoga in 1994 at the age of 12 and eventually began her journey on the 8-Limbed path of Classical/Raja yoga in 2006. Lyndsay's studies, asana teachings at the Yoga Shala and her heart have blossomed from yoga philosophy taught in the Yoga Sutras, the Bhagavad Gita and the Upanishads.

    YAMA – Restraints, moral disciplines or moral vows.

    NIYAMA – Positive duties or observances.

    ASANA – Posture.

    PRANAYAMA – Breathing Techniques.

    PRATYAHARA – Sense withdrawal.

    DHARANA – Focused Concentration.

    DHYANA – Meditative Absorption.

    SAMADHI – Bliss or Enlightenment.


    Find out more at Yoga Shaia Carrborro

    Episode Sponsor:

    This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course. Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.


    Help Your Friends transform their health and nutrition...

    If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, and see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

  • The Pizza Hippie

    The Pizza Hippie

    · Fire Within Nutrition and Fitness

    In This Episode:

    Liz has lost over 130 lbs since 2015. She tells her story and what motivated her to make some changes, her habit, her diet, what she was drinking, and who she was hanging out with. She said it took over two years for the weight to come off.Liz unpacks how many times a week she exercised and what her workouts were before they led to an overuse injury.We talked about injuries and setbacks on her journey before she learned her current workout plans were not sustainable.Liz talks about teaching twerk classes, its core, cardio, and legs. It's about empowerment, feeling free, and feeling good doing it.We discuss how Liz is a Reiki practitioner. What can someone experience from a Reiki session? Approved moodBetter sleepLessening of physical painBrandon shares his experience doing Reiki for the first time.We talk about how she got the moniker of "Pizza Hippie."Liz shares how she used carb cycling during the beginning of her transformation journey.We also discuss skin removal surgery and the effects of losingf weight.

    Quotes from This Episode:

    "I think many people approach weight loss from a food perspective when it's involved with energetics and like who you're giving your energy to and spending your time with." Liz

    Episode Sponsor:

    This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course. Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.


    Help Your Friends transform their health and nutrition...

    If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, and see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

  • Seasonal Affective Disorder (SAD)

    Seasonal Affective Disorder (SAD)

    · Fire Within Nutrition and Fitness

    In This Episode:

    A lot of people can get Seasonal Affective Disorder fused with regular depression, but there is a difference: Seasonal Affective Disorder goes away, it will completely go away and come back.One of the things that contributes is unrealistic holiday expectations.It may be related to where you live and the climate.Places like Alaska with large amounts of darkness can see increased cases because it messes with circadian rhythm.They make artificial lights to help with this.A daily routine of practicing wellness and keep in mind that alcohol is a downer and can increase the symptoms of SAD.We talk about our tendency to warm beverages in the fall and winter and some better choices than highly caffeinated beverages.

    Quotes from This Episode:

    "Now that summer is ending we will all get to experience something we haven't seen in a while, at least in our area... a jacket." Joe

    Episode Sponsor:

    This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course. Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.


    Help Your Friends transform their health and nutrition...

    If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, and see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

  • The Biggest Boozer

    The Biggest Boozer

    · Fire Within Nutrition and Fitness

    In This Episode:

    Joe describes his new mixed drink, the "breakfast boubon."How does alcohol fit into a healthy lifestyle?Give your liver a break and space out the times you drink responsibly. A red wine made the top of the list for the healthiest type of alcohol. We talk about the properties of red wine that have health benefits, types of grapes, etc. Another best practice with alcohol is to chase each drink with a glass of water.Tequila on the rocks is the second top healthy beverage.#3 is a vodka soda. Blue Ice is a vodka brand made from potatoes, but Titos is also gluten-free.$4 bloody Mary - the vegetable content makes this a healthier option.We talk about the crazy bloody Mary from the Blind Pelican.#5 Mezcal#6 Wine Spritzer#7 Dry Champagne - very little sugar#8 Mulled wine - use certified organic wines when possible.#9 Margarita with freshly squeezed lime juice - don't use a syrup base.#10 Hard Kombucha - regular kombucha is a great alternative for drinks when networking if you're looking to avoid alcohol.#11 Low-calorie beer #12 Hard Cider#13 A Paloma with freshly squeezed grapefruit juice. #14 Specialty cocktails with fresh pressed vegetable juice. Wheatgrass shots with shots?#15 Fresh-made hot toddy.

    Quotes from This Episode:

    "Drinking one glass of water after each drink is a great practice, the best practice is to drink two glasses of water for each drink, but I find it unrealistic for 99% of people, and 37% of these statistics are made up." Brandon Woolley"Clear alcohols are for rich women on diets" - Ron Swanson

    Episode Sponsor:

    This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course. Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.


    Help Your Friends transform their health and nutrition...

    If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, and see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

  • Yeah Baby! Birth Plans and Doula's and Alexis Elias Spohn

    Yeah Baby! Birth Plans and Doula's and Alexis Elias Spohn

    · Fire Within Nutrition and Fitness

    In This Episode:

    We talk about all the choices partners have during childbirth, what you can opt out of, and what you can opt into. There's a lot to cover.Alexis tells us about what a doula is, some history, and what they can provide for mothers during the birthing process.One of the benefits of having you as our doula is you were able to walk people through all the decisions and the pros and cons of each.How each one of the decisions can affect mom, and how to choose the things that you can choose because you can't choose everything in a hospital. The vitamin K shotEye GoopSome things you can opt-out of and some things you can't, but when it doubt, just ask. It is your child.We discuss the drug Pitocin and its use as an oxytocin brand name product during childbirth.We discuss epidurals, perennial tears, and an episiotomy.We talk about how many people wait to cut the umbilical cord until it turns white to get all the nutrients before it is cut.You can do some great things during labor to reduce pain before the push period. Learn how a doula can assist parents during labor.We talk about how it can be difficult to suggest changing position during childbirth because hospitals prefer it.We discuss the pros and cons of different breathing techniques during the pushing stage of birth. Alexis discusses recovery after childbirth and how a pelvic floor therapist can assist during this stage.

    Quotes from This Episode:

    " I think everyone should go in and be armed with that knowledge because it is a personal preference. It's just important to know your options and to it, to be your decision and try to make is informed as you can and make an evidence-based decision as you can." - Alexis

    Links To Things I Talk About:

    Empower Pelvic Floor Physical TherapyOr call Alexis at (919) 457-3697

    Episode Sponsor:

    This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course, Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.


    Help Your Friends transform their health and nutrition...

    If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

  • ICYMI: Kegel/Kahgel - Tomato/Tomahto

    ICYMI: Kegel/Kahgel - Tomato/Tomahto

    · Fire Within Nutrition and Fitness

    In This Episode:

    If you're having pelvic floor issues that can look like, bladder dysfunction, bowel dysfunction, peeing when you jump, vaginismus, or general hip issues.When Alexis got into her practice she thought most of her cases would be due to pelvic floor weakness after childbirth, but at least half of her cases were with women who experience pain with sex, a lot of young women specifically are having these issues.We unpack what is the pelvic floor?Pelvic Floor PT is a specialty area of physical therapy that focuses on the pelvic floor, which is composed of a group of muscles that support your abdominal contents and make up the base of your core. Sometimes they become weak, and sometimes they carry too much tension. Anyone with pelvic pain, weakness (that may present as incontinence or pelvic pressure), or tension (pain with sex, urinary frequency, vaginismus, and even constipation) could benefit from a Pelvic Floor PT evaluation. We discuss the importance of breath when it comes to correcting issues that affect the pelvic floor.Alexis walks us through the right way to practice correct breathing to help with your pelvic floor with a step-by-step guide.We talk through the benefits of Kegel exercises.We spent time talking about fascia, which is a thin casing of connective tissue that surrounds and holds every organ, blood vessel, bone, nerve fiber and muscle in place. Top things to do when you're looking to get balance in your pelvic floorLearn to breatheStrengthen your coreIncrease your knowledge and flexibilityImprove stress and sleep quality

    Quotes from This Episode:

    "If you're going to do one thing for your pelvic floor: learn how to breathe the right way." - Alexis"Not everyone needs to kegel." - Alexis

    Links To Things I Talk About:

    Empower Pelvic Floor Physical Therapy (330) 771-0770The Squatty PottyAnatomy Trains

    Episode Sponsor:

    This episode of the Fire Within Podcast is brought to you by the Fire Within Health Transformation Course, Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here. Buy the course today or take the free assessment.


    Help Your Friends transform their health and nutrition...

    If you like the Fire Within Podcast, visit our website to subscribe, listen to past episodes, see recipes, personal training, nutrition coaching, and other resources. There are no shortcuts.

  • Exercises for lower back pain

    Exercises for lower back pain

    · Fire Within Nutrition and Fitness

    In This Episode:

    Pretty much everyone at some point in their life will experience some back pain. We talk about the different types of back pain that can afflict someone.A muscular pain is most likely from some form of lifting. To prevent this focus on some of the simple mechanics we break down in this episode:Get your center of gravity as close to the object as you can and keep the object as close as you canLift with your gluts and keep your chest upSqueeze your absWe discuss how the spine can be the source of back pain.This can come from bad form over timeMake sure you are stretching We talk about what happens when you back "goes out."When we're looking at things like osteoporosis, spinal degeneration and replacing disc material, we've covered this on the hydration episode and a couple others, the best way for the body to rebuild disc material is through osmosis.What is the role of exercise after one has hurt their back? We will unpack that in this episode.Top 5 exercises for low back pain:Glute BridgesBird DogPlankSide plankAbdominal Drawing in ManeuverWe also discuss abdominal crunches and how many people improperly compensate during this exercise.

    Download the Fire Within app on Apple and Android today!

    Episode Sponsor:

    This episode of Fire Within is brought to you by Luvin Life. Are you Luvin'Life? Express it with unique apparel, drinkware, décor & more. Follow them on social media on Instagram and Facebook.


    Help Your Friends spark the Fire Within

    If you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two).

  • Functional Neurology with Dr. Marc Funderlich

    Functional Neurology with Dr. Marc Funderlich

    · Fire Within Nutrition and Fitness

    In This Episode:

    Dr. Marc Funderlich specializes in Functional Neurology, which focuses on correcting the integration and function of the brain in all ages. Dr. Funderlich uses a comprehensive approach to neurological development and restoration by employing blood work, lifestyle change, physical rehabilitation, and passive therapies. His time-intensive approach has proved invaluable in his patient's care and their understanding of their conditions. A key speaker in many organizations, Dr. Funderlich is always educated on the latest therapies and research. Dr. Funderlich has advanced training in Neurology, Developmental Disorders, and Traumatic Brain Injury. He is also a certified concussion specialist. Dr. Marc specializes in helping people with neurologic conditions, they focus on functional medicine, and then they focus on working with people who are not really sure what's going on with them.We talk about hyperbaric oxygen therapy, and how it can benefit certain people.To find out more about Dr. Marc Funderlich and Oak City Health visit their website or Facebook Page.

    Download the Fire Within app on Apple and Android today!

    Episode Sponsor:

    This episode of Fire Within is brought to you by Luvin Life. Are you Luvin'Life? Express it with unique apparel, drinkware, décor & more. Follow them on social media on Instagram and Facebook.


    Help Your Friends spark the Fire Within

    If you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two).

  • Music and how it can improve your health?

    Music and how it can improve your health?

    · Fire Within Nutrition and Fitness

    In This Episode:

    We talk about how the intent in which we use music affects how music affects our body and mood. For example, if you use music to relax versus using music to escape and not deal with a situation, for example.We also discuss the studies highlighting the benefits of playing a musical instrument for reducing stress, depression, and anxiety.Is listening to music heart healthy?Does music have a positive effect on health and wellness? Yes. Is it similar to the effect of proper diet and exercise on your health? No.We talk about the role of music in memory and locking items into our long-term memory.We discuss music therapy.Can music increase your workout endurance?If music is good for your health and wellness, we prescribe some good music.LitzIsaac HaddenSwim in the WildAmerican Aquarium

    Download the Fire Within app on Apple and Android today!

    Episode Sponsor:

    This episode of Fire Within is brought to you by Luvin Life. Are you Luvin'Life? Express it with unique apparel, drinkware, décor & more. Follow them on social media on Instagram and Facebook.


    Help Your Friends spark the Fire Within

    If you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two).

  • Creatine: Side Effects and Mood

    Creatine: Side Effects and Mood

    · Fire Within Nutrition and Fitness

    In This Episode:

    We talk about the new Thor Movie: Love and Thunder.In today's episode we talk about one of the most popular and most clinically studied supplements: That's right, we're talking about creatine. Creatine is an organic compound with the nominal formula CNCH₂CO₂H. It exists in various modifications in solution. Creatine is found in vertebrates where it facilitates recycling of adenosine triphosphate, primarily in muscle and brain tissue.It's usually found in red meat and seafood. And your body stores it as phosphocreatine.It's primarily hail as the muscle building king of supplements.Why would you want to supplement creatine? We break it down.A loading phase is typically gonna be between five and seven days. And the amount is typically 20 to 30 grams per day: split into separate doses.Contrary to a popular myth, creatine's not a hormone and it's not a drug once again. There may be some benefit to using creatine with age related issues such as, muscle loss, or sarcopenia, which can't begin in around age 40. We discuss the side effects of creatine supplementation.

    Download the Fire Within app on Apple and Android today!

    Episode Sponsor:

    This episode of Fire Within is brought to you by Luvin Life, Are you Luvin'Life? Express it with unique apparel, drinkware, décor & more. Follow them on social media on Instagram and Facebook.


    Help Your Friends spark the Fire Within

    If you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two).

  • Yes you can have a donut!! Sustainable health on the Girls Who Do Stuff

    Yes you can have a donut!! Sustainable health on the Girls Who Do Stuff

    · Fire Within Nutrition and Fitness

    In This Episode:

    Brandon's approach is sustainable, he believes your diet should be the way you eat and not a fad diet filled with restrictions. With so much conflicting information about what to eat, it isn’t easy to find reliable science-based strategies that work for a lifetime.Learn the sustainable way to approach food, nutrition, and lifestyle changes. The yo-yo diets stop here.The new Fire Within App, now available on Apple and Android, has six weeks of weight training, body weight, and abs program.We break down some of the most common fad diets with the pros and cons of each.We talk about counting macros on apps like my fitness pal and Sarah's experience where she tracked it for a year, and this is why Brandon doesn't coach macros; it is possible that for some, it leads to a constant measurement of everything that for some can lead to eating disorders.Brandon talks about his approach and how he trains his clients.Jenny talks about her evaluation with Brandon and what she learned.With so much information about diet and exercise, where do you start? We talk about that. Everybody is different, and the goals should be personalized and based on their goals.A critical aspect of a successful and sustainable approach to fitness is to start by understanding your why. One tip is to just keep asking why at least seven times to uncover the intrinsic answer to why you want to work out and then use that as your motivation to keep going.

    Download the Fire Within app on Apple and Android today!

    Episode Sponsor:

    This episode of Fire Within is brought to you by Podcast Cary, connect with your audience and grow your brand with Cary's professional Podcast Studio. Contact Podcast Cary Today to learn about starting your company's podcast today.


    Help Your Friends spark the Fire Within

    If you like The FireWithin Nutrition and fitness podcast, visit our website to subscribe for Refuel: TIPS, RECIPES, VIDEOS, AND INSIDER INFO all in one weekly email. Check out our Courses and Free Recipes. And if you really like The Fire Within podcast we'd appreciate you telling a friend (maybe even two).

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