Today we're joined by James Newbury- 4x Australia’s Fittest Man, 5th Fittest Man at the 2019 CrossFit Games, renowned hybrid athlete, participating in both Ironman and Strongman- on the same weekend, now, Bodybuilding.com Athlete.

Episode 02 | James Newbury | Competing at the Highest Level as a Vegan Athlete

Stefi Cohen is a 25-time world record holding powerlifter, the first woman to deadlift 4.4 times bodyweight (120lb pulling 545lbs in 2019), and owns an impressive 507 pound squat PR and 242 pound bench PR.

The athlete has recently taken up boxing, and enters her fifth professional fight this month. 

Listen in as we talk all things training, nutrition, recovery along with how she hopes to make a positive and lasting impact on women and girls pursuing professional athletic careers.

Episode 03 | Stefi Cohen | Optimizing Training, Nutrition and Recovery

In today's convo we talk about Dan's goal of helping people live better, longer and the tools one can use in their daily regime to help lower the risk of injury and expand the pursuit of longevity.

Ep. 04 | Dan Giordano | How to Lower the Risk of Injury

Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. 

We sat down to talk muscle building in the kitchen and in the gym, how to determine which rep schemes are best for your goals, and how to train for your decade of life.

Episode 06 | Ebenezer Samuel | Building Muscle and Training for Your Decade

Dive into why pelvic floor health pertains to both men and women, and how it impacts athletic performance, sexual performance and everyday health. We'll also cover breathing techniques based on lifts and load, as well as progressing powerlifting through complementary strength work. 

Kristen Lettenberger is a Doctor of Physical Therapy and Certified Strength and Conditioning Coach based in New York City with Bespoke Treatments. She specializes in postpartum health and pelvic floor therapy.

Episode 08 | Kristen Lettenberger | Pelvic Floor Health and Breathing Techniques for Lifting

Kira Stokes is a health and wellness expert based in New York City, with over 25 years of experience in the fitness industry. A graduate of Boston College with a degree in Psychology and a minor in Health Sciences, Kira's core business is a mix of her award-winning KSFIT app, KSFIT FUEL and KSFIT gear. In addition to running her own 7-figure company, Kira is a celebrity personal trainer.

Kira holds multiple certifications such as NASM-CPT, NASM-PES, NASM-WFS, FRCms, Pre & Postnatal, and more.

In this episode we're talking all things Core 101, why form and function have a place in programming, how to train like a hybrid athlete (and why it's good for you) + debunking the stigma about moving less when you hit menopause. 

This episode is presented by Codeage, a nutritional and supplement wellness brand dedicated to supporting your busy lifestyle with a wide range of cutting-edge nutritional solutions and innovative dietary supplement formulas.

Episode 11 | Kira Stokes | Building Abs, Hybrid Training and Movement After Menopause

Jeff Medina is a board certified licensed acupuncturist specializing in the practice of Nei Jing. Together we break down the full body benefits of acupuncture. From bone, muscle and tissue health to sleep, digestion and fertility disruptions, acupuncture has the ability to restore function and bring blood flow to stagnant areas of the body.

Whether you're an athlete seeking optimal performance, or seeking help with unresolved symptoms, acupuncture may be the treatment missing from your wellness plan.

Please consult to your doctor prior to exploring new medical treatments.

Ep. 14 | Jeff Medina | The Full Body Benefit of Acupuncture

May is Mental Health Month. We sat down with athlete, Nike Run Coach, Tonal Strength Coach and breath work coach, Kristina Centenari to discuss navigating athletics, injuries and self expectations of human performance. 

“The Power in The Pause” includes transitioning from college athletics, finding your purpose, discovering breath and choosing your hard.

About The Guest: Kristina has worked in both rehab and performance settings, with everyone from professional athletes to the active again population. She specializes in strength, performance, and mobility, as well as breath work and mindfulness training. Her background as an elite athlete who struggled with anxiety and depression has molded her holistic approach to coaching today. She’s a competitive runner - having raced 11 half Ironmans, 1 full Ironman, and 7 marathons, and is passionate about sharing how breath work and mindfulness practices are crucial to achieving an optimal state of both body and mind.

Ep. 15 | Kristina Centenari | The Power In The Pause

Getting fit doesn't need to be rocket science. Here are three things you likely don't need to sweat as much as you might think.

5-Minute Friday: 3 Things to Stop Stressing in Your Fitness Journey

We're breaking down weight loss 101 and distinguishing myths versus facts. In this episode, we welcome Jacob Zemer, and talk through eating and moving with weight loss in mind, along with tips for staying the course while grocery shopping, vacationing and living everyday life.  
 
Jacob is a performance coach who works remotely with executive level clientele helping them lose weight through nutrition, exercise, and accountability. He has an authentic approach to fitness and nutrition designed for people with demanding careers, families, and real life priorities. He works with people who are concerned with their health and for whom fitness is a passion, but not the number one priority.

Ep. 18 | Jacob Zemer | Understanding Weight Loss Through Movement, Nutrition and Lifestyle

In this episode we break down why NOT being #1 can be used to your advantage, how to switch fitness focuses effectively and building a base through aerobic fitness for performance and longevity. 
 
Lance Parker grew up in Oklahoma City and played soccer for Missouri State University before embarking on his 7-year professional soccer career. Lance played Goalkeeper for teams in the MLS and NASL such as Chivas USA, Miami FC, and FC Edmonton. 
 
Upon retiring from the sport, Lance moved to New York City and created his performance coaching company, Parker Peak Performance, where he specializes in coaching trail and ultra runners and helps his athletes optimize their strength, endurance, and mental fortitude, among other key performance attributes.
 
He's currently competing in the "grand slam" of ultra running which consists of 4 of the oldest 100-mile races in the country, all run within 14 weeks. He has completed the Old Dominion 100 and the Vermont 100 and will be racing the Leadville 100 and Wasatch Front 100 next.
 
Watch or listen in to the full episode on YouTube, Shopify or Apple. 🎧

Ep. 21 | Lance Parker | Building Better Fitness Through Aerobic Training and Tracking

Hate running? You're not alone. Though what if we could convince you that there's more than meets the calf cramp when it comes to logging miles? Check out the benefits in today's audio.

5-Minute Friday: Here's Your Sign to Give Running a Try

One full year of letters focused on living a longer and healthier life through movement, nutrition, sleep, stress management, and consistency. To thank you for your dedicated support, we're giving you a sneak peak at what's to come and leaving you with our top five Bodybuilding.com long-form podcast episodes from the last year to inspire you this week and beyond.

5-Minute Friday: One Year of The Catalyst

Jump into a convo about what it takes to become a professional Strongman athlete, how those qualities transfer to everyday life, and a viral moment that brought with it it's own learning lessons. 

Craig Bongelli’s journey in the world of strength and conditioning is as intense as it is inspiring. From his early days in boxing to becoming a professional strongman under the mentorship of legends like Louie Simmons and Bill Kazmaier, Craig's path has been anything but ordinary. After a dramatic strongman career, marked by a viral accident and remarkable recoveries, Craig shifted his focus to coaching, where he guided world champions and everyday heroes alike. Today, he’s authored three books centered around body transformation and recomposition. Most recently, he returned from a stint at Westside Barbell, diving into their latest training methodologies, which will be featured in an upcoming series here at Bodybuilding.com. Join us as we talk through his insights and stories from a lifetime of pushing physical and mental boundaries.

Ep. 22 | Craig Bongelli | Becoming a Professional Strongman & Drilling Discipline

Master Coach Craig joins us again in the studio to talk fundamentals around building muscle and mass, the benefit of knowing and testing your one rep max, and why programmatic development is not hyper dependent on sex. 

EP. 30 | Craig Bongelli | Building Muscle Mass and Finding Your One Rep Max

It may still be winter, but it's never too early in the year to start crushing your weight loss goals. Try these three fitness tips to shred fat fast. 

3 Tips for Programming Weight Loss

The explosive rise of strength training has everyone chasing gains. Today we discuss strength's endless benefits, and why progressive overload in your training is crucial for real change. 

Strength is Here to Stay

We hear the word "detox" everywhere, but what are the real foolproof ways to release environmental toxins? Let's break it down with these three tips. Hint: heat is KING.

3 Ways to Release Toxins

Let's expand on the age old question- do you need to frontload creatine? It may not be necessary, but it certainly has it's benefits. Here are three ways to effectively frontload creatine monohydrate.

Does Creatine Require a Frontloading Phase?

EAAs and BCAAs have grown in popularity over the last few years, but which one is best for you? Today we discuss the benefits of both, so you can decide which one to add to your daily stack.

EAAs Vs. BCAAs

Bodybuilding.com is welcoming two new Signature™ products to the roster, offering a host of great benefits. From performance to immune health, let's break down exactly why adding greens and a multivitamin will help you reach your goals.

Signature™ Greens and Multivitamin

Bodybuilding.com is turning 26! Since 1999, BBCOM has brought the top supplements, programs, and workout tips for millions of fitness enthusiasts. Let's take a look back at some of our most memorable moments. 

26 Years of Bodybuilding.com

We've come a long way since static stretching was all the rage. Practices like yoga and foam rolling have grown in popularity over the years, but there's still space for static stretching in your routine. Today we explore the optimal warm-up and cool-down practices for peak performance and recovery.

A Time and Place for Static Stretching

Shoes off in the gym has become a common practice among heavy lifters, but is it actually beneficial? The answer is not so simple. When is the best time to toss the shoes aside? Whatever you do, just keep those damn socks on...	

Is Barefoot Training  Beneficial

Researcher Dr. Dominic D'Agostino explains the significance and best approaches to the ketogenic diet, troubleshooting common problems, and looking at the next frontier of ketogenic and fasting-related research.

Highlights:
 - Who is Dom D'Agostino and what cool stuff has he achieved?
 - What was his breakfast like this morning?
 - His journey from pasta-fed Italian lad to ketogenic lifter
 - The ketogenic diet’s applications for epilepsy
 - But wait… what is the ketogenic diet, really?
 - Is “ketosis” black and white, or a spectrum?
 - How to set your carb and protein intake during keto-adaptation
 - Yes, you can add more protein back after you're adapted!
 - Why adaptation takes months, not weeks
 - How to control your appetite rather than let it control you
 - Coffee: the X-factor in successful keto?
 - The usefulness of exogenous (supplemental) ketones
 - How athletes could use exogenous ketones
 - Everyday people and exogenous ketones
 - Ketogenic dieting and brain health
 - Can a periodic fast or ketogenic "reset" work wonders for your health?
 - The cancer-glucose connection
 - The danger of a high-carb cheat meal on keto

Publish Date: Friday, November 25, 2016

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Close 2

Episode 4: Dr. Dominic D'Agostino on the Ketogenic Diet

Want to know how to tackle the holidays? How about the best way to use blood flow restriction training or nutrient timing? Get the straight dope from muscle-building scientist Dr. Layne Norton!

Highlights:
 - How to use context to make more informed training and nutrition decision
 - The risks and rewards of training for elite competition
 - Tracking macros during the holidays: Yea or nay?
 - Layne in his 20s vs now
 - How to lower the barrier of entry to training and nutrition
 - Training volume and calories: why both must be individual
 - Do you want a plan that requires the maximum amount of will power, or the minimum?
 - PH3: Who it's for, not for, and who had surprising results
 - The fine line between "minimum effective dose" and "maximum recoverable volume"
 - Blood flow restriction training: How Layne learned about it
 - Who BFR works best for
 - About that one study that "showed" BFR caused rhabdo…
 - How tight is tight enough?
 - Layne's new study: Protein sources, timing and body composition
 - How rats are superior to human subjects in some ways
 - Intermittent fats and carbs: an alternative take on fasting

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Episode 5: Dr. Layne Norton's Hard Truths of Training

The progenitor of SuperHuman You and co-creator of Alpha Lion, Troy Adashun has been cursed with an appetite for greatness his entire life. His pursuit of big dreams and bigger ambitions led him to attend the same athletic academy as future NFL stars and NBA hopefuls, helped him develop a successful online fitness channel in the early days of YouTube, and gained him the unwavering confidence that comes with "try, try again" persistence. Listen as he discusses his balloon training method, finding maximum recoverable volume, and why chasing higher numbers on the bench might be hurting your growth.

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Episode 88 - Troy Adashun: "I Kind of Failed My Way to Success."

In fitness, overload forces adaptation, and as fitness model and Body Pump owner Hannah Eden knows, adding that extra stress can actually be beneficial. As the creator of FYR—short for Find Your Reason—Eden knows it's hard to wake up and work out every day unless you have a reason to do it, especially in a time of social distancing. Yet now more than ever, Eden sees the opportunity to expose our weaknesses within ourselves and work through them to something better. Learn how Eden keeps herself and her clients motivated while the gym is closed, how anyone can eat healthily with an at-home garden, the best way to choose a kettlebell weight for your fitness level, and why quarantine eliminates all the excuses you thought you could hide behind.

► Try any one of Eden's plans by signing up for BodyFit today: https://bbcom.me/3bL42WF

► Take your workouts on the go by downloading the BodyFit app: https://bbcom.me/2VIAPGv

► FYR: Hannah Eden's 30-Day Fitness Plan: https://bbcom.me/2xhvQmE

► FYR 2.0: Hannah Eden's 8-Week Muscle-Building Fat-Loss Plan: https://bbcom.me/3bJIhGB

► Meet Hannah Eden: https://bbcom.me/2xeBA0l

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Episode 89 - Hannah Eden: Staying in Control When Everything Feels Out of Control

CEO of Kaged Muscle and longtime Bodybuilding.com athlete and contributor Kris Gethin shares his insights on how hardcore gym rats handle lockdown. Listen as he discusses intensity, mindfulness, motivation, and what it's like to train when your back is against a wall—or in his case, a tire. Learn which machines top-level bodybuilders just can't live without, and discover this pro's secrets to controlling your environment when it feels like your environment is controlling you.

► Kris Gethin's Coach Page: https://bbcom.me/2T79Hir
► Kris Gethin's 8-Week Hardcore Daily Video Trainer: https://bbcom.me/3dMvCU5

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Episode 93 - Kris Gethin Found a New Form of Intensity Training from Home

An up-and-coming motocross racer from a motocross family, Austin Naylor had his sights set on the pro circuit until a horrific motorcycle crash changed everything. With shattered feet that left him bedridden for five straight months, a dejected Naylor started slipping back into bad habits of drinking and smoking to cope with his new reality. Believing he could never do the things he wanted to again, it wasn't until he barely recognized himself in a photo that Naylor realized how truly miserable he looked and felt. Fueled by the determination to make his life better with what he had to work with, Naylor got himself back into the gym and discovered a lifestyle and a community that had the power to reawaken his happiness and build him back up. He now focuses on trying to better himself, take the next step, and set the next goal because he knows he has the choice to never stop improving.

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Episode 99 - Austin Naylor: ''I Never Knew How Much Fitness Related to Being Positive.''

(Edit: full version now available)
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Episode 100 - Jon Goodman

Build your body, build your mind, build your life. 💪

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