Dive into the world of swimming strength and conditioning with Ryan Evon, a dedicated coach who transforms training regimes for swimmers, especially those tackling marathon swims like the Rottnest Channel Swim. This episode explores how Evon leverages his experience as a swimmer and coach to build robust training programs that focus on preventing injuries, enhancing endurance, and keeping swimmers in the water longer. Learn how his unique approach, emphasizing range of motion and joint stabilization, helps swimmers—from seasoned athletes to newcomers—improve performance and enjoy swimming without the setbacks of injury. Join us to uncover strategies for integrating efficient strength training into swimming routines.

strength_training_so_you_never_get_tired_with_ryan_evernden

Unleash your physical freedom. Reclaim your body and mind from bad habits, restrictive and narrow goals, and unrealistic expectations. Physical Freedom: Financial Freedom as an Analogy  The concept of financial freedom - no longer stressing about finances and not having to trade your time for things you do not wish to do - helps derive useful lessons for health and fitness. Attaining financial freedom requires discipline. One must define and follow through with hard decisions over a long period of time. This, though, is the path to freedom. Don't look for shortcuts. And, even if you somehow find yourself with a sudden pile of money, you will only use that money well if you have developed the habits ahead of time. Physical Freedom: Bash Bad Habits  The first and most obvious steps you must take is to remove bad habits. You have trouble saying no to highly processed sugary foods. You overeat. Do you feel free when you make these decisions that do not align with your stated goals? Of course not! Freedom requires some discipline to build virtues (e.g. the virtue of temperance so you can willingly say no to the donuts). Physical Freedom: Remove Restrictive Goals Many of our coaches and clients have followed overly restrictive goals that they bought into. For example, you follow the dictum that physical strength is the most important thing in life. When you follow this, you will sacrifice your health and get fat to pursue this goal. You will avoid activities you enjoy, such as skiing, swimming, hiking, because this will remove weight on the bar in your next session. Unless you have a hyper-specific goal or truly believe such a restrictive goal is true, ditch this counterproductive dogma.  Physical Freedom: Own Your Choices  Here is another example. You are so concerned with leanness, that your plan (even if you have not said this explicitly) requires you to never eat your grandma's pie again. Is this really sustainable? Can you avoid every holiday food for every meal forever? Are you really going to eat chicken breast and broccoli every meal. When you have physical freedom, you can choose in indulge when appropriate, knowing you will not go off the rails and that you can make another choice to get leaner after a vacation or holiday period.     PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN,&nbsp;  Connect with the hosts     Connect with the show     Or email&nbsp;

Unleash Your Physical Freedom: Reclaim Your Body & Mind - #605

Unleash your physical freedom. Reclaim your body and mind from bad habits, restrictive and narrow goals, and unrealistic expectations. Thank You, Listeners (aka Beasts &amp; Future Beasts)  Andrew and Niki are thankful for all that has happened in 2024. Thank you to Stephan, the editor and podcast producer, who is a true expert and professional. You have no idea how much work he does! Thank you to Dan, Paige, Daisy, Nick, Noah, and the whole team at Barbell Logic. We thank Ryan Matt Reynolds as well. But most especially, thank you, listeners. You are beasts (or future beasts) and we could not do this without you. We've got exciting podcasts coming in 2025.  PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN,   Connect with the hosts     Connect with the show     Or email&nbsp;

Thank You, Listeners (Beasts & Future Beasts) - #606

Join us as we dive into the world of extraordinary endurance and athlete triumphs. Discover how James Lawrence's completion of 101 Ironman triathlons in as many days defied the limits of human capability. Celebrate Sharon Van Rouwendaal's gold medal victory in the Paris Olympics, driven by her powerful backstroke and rigorous training. Experience the breathtaking journey of Dean Summers as he swims 95.6 km from Newcastle to Sydney beneath a bioluminescent night sky. Finally, explore Cat Matthews's inspiring performance at the Ironman World Championships in Nice, where her resilience and mental strength earned her a spectacular second place. Tune in for stories of grit, determination, and the spirit of competition.

best_bits_from_2024

The holiday season is coming up, and for many of us this is a time where we gain weight: whether we justify an unexpectedly large bulk or simply seem unable to avoid our weight inching up despite our best intentions. Learn some practical methods to achieving your goals and preventing or limiting holiday weight gain (or even enabling holiday weight loss). The holidays present unique challenges: huge meals, home-baked desserts, calorically-dense food items, peer &amp; family pressure, fond memories. We can enjoy the holidays while still moving toward our goals. First, leave room in your food &amp; training journal to assess why you deviated from your plan. This isn’t to judge yourself, but to build awareness. Were you hungry? Did you eat because you always eat at a certain time? Did you not want to disappoint someone? Did you mindlessly eat? Or, did you just really want that food item? Approaching holiday meals and time periods with realistic plans. Fasting prior to a meal is likely unrealistic. Eating a protein-rich meal the day of a big meal that will have plenty of fat and carbohydrates, however, makes sense. For the big meals themselves, have a plan to help you prevent or at least limit overeating. For example, fill your first plate with a normal amount of food. This may mean limiting the items you put on your plate. This may mean putting sample-size amounts on your plate. Then, when you’re done, wait 15 minutes before getting seconds. For dessert, assess whether you’re hungry or not. Take a dessert home if you really want it--you don’t have to try every type of pie that meal or that day! Finally, Niki &amp; Gillian discuss the idea of “volume eaters” and “intensity eaters.” Though people may be some combination thereof, volume eaters tend to overeat through large quantities of food, whereas intensity eaters tend to overeat through calorically dense items (eggnog, anyone?). Arm yourselves with the knowledge and tips to better battle the holidays! PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN,   Connect with the hosts     Connect with the show     Or email&nbsp;

Handling Holiday Nutrition: The Ultimate Guide - #607

Join us as we explore the extraordinary feats of endurance and athleticism in our latest episode. Dive into the journey of James Lawrence, who astonished the world by completing 101 Ironman events in 101 days. Discover Sharon Van Rouwendaal's Olympic triumph in open water swimming and marvel at Dean Summers' mesmerizing nighttime swim from Newcastle to Sydney, illuminated by bioluminescent wonders. Plus, we delve into Cat Matthews' remarkable finish at the Ironman World Championships in Nice. Tune in for inspiring stories of grit, resilience, and triumph in the world of endurance sports.

the_best_bits_from_2024

Welcome to Kathryn's first solo episode of 2025! In this segment Kathryn talks about the big mistake a lot of people make when it comes to strength training, which is rotating the exercises too frequently. Building strength means repeating the same exercises over long periods of time. There is a lot patience involved with strength training. Kathryn talks about certain exercises she plans to train forever, and how to make those decisions based on your goals. She also talks about how most people underestimate how much they are capable of lifting, what to do when you can lift your goal weight, and why you won't be able to add more weight to your lifts forever. To learn about Kathryn's upcoming  To learn about the Mindful Strength Membership and how you can take a range of our different strength, mobility, and relaxation classes  Thanks for listening everyone, if you are loving this podcast and listening on Apple, please scroll down and leave a review!!

255: Which exercises should always be in your program, for your goals

Welcome to our second solo episode of 2025! If you have not already listened to episode 255 we suggest you start there. In todays segment Kathryn is talking about the value of writing down your lifts and keeping track of your numbers over the long term.&nbsp; When you write down your lifts you collect valuable data about yourself, your patterns, and you gain a lot of context. If training isn't going well or feeling great, you have a log to look back through which will help you make strategic changes.&nbsp; Tracking your lifts over time also shows gaps in the training, shows where you might need more consistency, more or less volume etc... Listen to this episode to learn more about writing down your lifts and why it's so useful. To join our next strength program in January,  If you are newer to strength training and want to browse our many classes and equipment tutorials,  Thanks for listening!! If you are loving this podcast and listening on Apple, scroll down and leave us a review. We appreciate you being here.

256: Why writing down your lifts and training is a game changer

Learn about helpful home gym equipment. This gear solves common problems or makes your lifting more fun, varied, or effective.&nbsp; Helpful Strength Equipment for Your Home Gym You need a few items to begin strength training properly, though you can also start exercising today. As you progress and build the habit of strength training (and simultaneously get older) some equipment can help solve common problems you will likely encounter. Some of these items help add variety and make training more fun. Other gear helps deal with common injuries or pain points. Regardless, this list of items can help you build compliance and improve your training. If you use it, it is ultimately an investment in yourself and your health. Accessories for Accessory Work &nbsp;can get repetitive if all you have is a barbell. A few pieces of equipment can multiply the potential hypertrophy and accessory work you can program. Adjustable dumbbells allow you to add dumbbell variations and accessory lifts without taking up a ton of space (and saving money compared to a full set of dumbbells). Not only can you perform dumbbell variations of the main lifts, you can also perform more accessory work that you simply cannot perform with barbells (e.g. dumbbell flies or lateral raises). A similar example of helpful strength equipment is a pulley system. This enables lat pull downs as well as using the pulley system for hypertrophy work (triceps, biceps, etc.). The last helpful items that focuses primarily on the upper body is getting a dip attachment to your power rack or an adjustable bench. They allow variation for pressing movements, and you can also perform accessory lifts on the bench. Enabling lower body accessory work comes in handy as you become more advanced, as deadlifts and squats don’t only get repetitive but if you face a big injury, you might not be able to perform one or both of these lifts for awhile. Some helpful strength equipment for this area are a reverse hyper, glute ham raise, or leg extension/leg curl attachment. Some of these take up a lot of space, but getting just one of them can provide additional leg stress and make a big difference in your lower body training. Supplying Supplemental Lifts This might be the widest area, as we’re talking about different types of barbells and other items that can&nbsp;. A deadlift bar can really help your deadlift 1RM, as it has a smaller diameter and more whip (which reduces the range of motion). An axle bar for the press or bench press reduces your ability to grip the bar but enables good pressing variants. It is also necessary if you’re considering Strong Man training. Getting a slingshot or board attachment can help overload the bench and work on the top portion of your bench. The slingshot can also help if you have shoulder pain. Bands and chains are helpful strength equipment that enables&nbsp;. The&nbsp;&nbsp;and football bar (and variations of both) not only add supplemental variations to the lifts but can also prevent pain for the shoulders and wrists specifically. Convenience &amp; Climate The last area of helpful strength equipment includes items that add convenience to your lifting or improve the atmosphere of the gym. The monolift attachment allows you to not have to take a step bar or move the bar from the pins to the shoulders on the bench. It provides the most benefit to the most people for the bench press, as many find it reduces or eliminates shoulder pain. Niki also uses it for the RDL. A deadlift jack makes loading and unloading plates easier for any lift that has the barbell on the ground, especially the deadlift. A 1-arm deadlift jack is smaller and more mobile – you can put it in your gym bag. A 2-arm deadlift jack makes more sense if you have a decent amount of space in your home gym or for public gyms. &nbsp;&amp;&nbsp;&nbsp;help with wrist support or grip support for compression or tension grips. Ammonia or smelling salts help bring focus and intensity to big...

Helpful Home Gym Equipment - #608

If you travel regularly, you will have to continue to strength train as you travel. Learn fitness travel hacks in this ultimate guide to strength training while traveling. Strength Training While Traveling: Why It Matters  Why train while traveling? While, in part, it depends on how often you travel, your goals, the length of travel, and how consistent you are outside of travel. For those who are extremely consistent and rarely travel, it might make sense to take the week off. If you travel for business, you need to train. You will feel better if you train. The workout might not feel good, especially to start, but you will feel better afterwards. You might even feel better during the workout (e.g. initial warm ups feel terrible, then the heavier warm ups and work sets move well and feel good). It also helps provide structure to your days, which on vacation can often lack structure. Additionally, it gives you some short amount of you time, and, importantly, healthy you time. Strength Training While Traveling: Fitness Travel Hacks  Incorporate your gym seeking into your travel planning. Checkout the hotel gym and nearby gyms. You can often find a serviceable gym that has a guest policy. You might need to call the gym to check the visitor policy. Pack and prioritize some equipment. Belts and other bulky items are not needed. Having a pair of shoes that you can both lift and do cardio with makes sense. You might pack some small things like liquid chalk, straps, or knee sleeves. Plan your workout ahead of time. Intend to do at least something hard – get into that “worth it” zone. Depending on the number of times you will train and decide whether you will do full body and a split. Fewer times means full body makes more sense. Besides that, Niki and Andrew have some general tips and approaches they take:  Mentally let go of the weight on the bar AMRAPs supersets (antagonistic or similar) burn out sets drop sets hard exercises that don’t require tons of weight (e.g. bulgarian split squats) bend these joints: knees, shoulders, elbows, hips  Try out these tips for training while traveling. A couple links for helping you train while traveling can be found&nbsp;&nbsp;&amp;&nbsp;.    PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN,&nbsp;  Connect with the hosts     Connect with the show     Or email&nbsp;

Ultimate Guide for Strength Training While Traveling - #609

Welcome to "Triathlon Tracks: Navigating the Path to Triathlon Triumph," the official podcast of triathlon.mx. Dive into the latest news, insights, and stories from the world of triathlon. Whether you're a seasoned athlete or a beginner looking to take on your first race, this podcast is your go-to source for everything triathlon.

Join us on this journey as we navigate the path to triathlon triumph together. Tune in, subscribe, and be a part of our vibrant triathlon community!

With over a decade of teaching experience I am passionate about helping people of all ages feel more capable and confident in their bodies. My method of practice blends together mindfulness with strength training, yoga, movement and mobility for a well rounded embodied experience. I teach workshops and teacher training all over the world and own a small studio in Ontario, Canada. For information on my teacher training program, international workshops, blog and more visit kathrynbruniyoung.com

New tracks tagged #strength training