Are you cardiovascular training confused? I don't blame you; there is a lot of information out there that can work counterintuitively, especially if you are just starting to incorporate cardiovascular training into your routine. While it is easy to just focus on the numbers, finding the balance between high-intensity and low-intensity is more nuanced than that. Luckily, I have my friend Jamie Scott, an accomplished sports nutritionist and endurance coach, with me today. Key Takeaways If You Want to Incorporate More Low-Intensity Cardio Into Your Life, You Should: Slowly build up your Zone 2 endurance over time Don't get too hung up on the numbers and data Take a holistic approach and find a balance that works for you Finding Balance with Jamie Scott Jamie Scott is a New Zealand Registered Nutritionist. He holds postgraduate qualifications in Nutrition Medicine and Sport and Exercise Medicine, undergraduate degrees in Nutrition Science and Physical Education, and is a Level-1 Mountain Bike Skills coach (PMBIA). Over the past 25 years, Jamie’s career has spanned several roles in the health and fitness industry. He is passionate about helping others learn how to fuel their bodies in a way that supports performance and total body health. Give Precedence to the Feeling I’m willing to bet there is a pretty good chance you have heard some rumors about cardiovascular health over 40 and the difference between lower-intensity and higher-intensity cardio. Many people struggle with lower-intensity cardio, or Zone 2 because they feel it is too boring, hard, or lazy. But when you can remain grounded in your ‘why’,’ you can stay focused on the practical things you can take away. You don't have to feel stressed or anxious about what your fitness technology is telling you. Remember to focus on the feeling an exercise gives you, not just the numbers on the screen. Back to Basics Often, we as a society are in a rush to look for what is new and shiny, so we need to remember the reliable basics. But they are there for a reason! Working both higher- and lower-intensity cardio into your weekly routine benefits your training and your lifestyle.  The practical application of lower-intensity cardio, combined with the higher intensity and strength training you are already doing, is a crucial part of the puzzle regarding your overall health and longevity. Are you ready to implement lower-intensity cardio into your training regime? Let me know your thoughts and experiences in the comments on the episode page. In This Episode Breaking down the rumors around high-intensity training for women in peri and post-menopause (7:06) How to change the way you think about Zone 2 if you feel bored with it or are focused on only your heartrate (14:23) Why having a problem with slowing down may be related to your fitness ego (30:35) Tips for improving or getting started on your cardiovascular stamina in the pursuit of life (38:19) Understanding why, although this topic may not be click-bait worthy, it is crucial (53:38) Quotes “Overall, for those who are just after kind of the health and longevity and want to do it in a sustainable way that is not massively hard on the joints or is not a high skill requirement… that low-intensity mix seems to be better for those individuals.” (12:21) “The endorphins, the huffy-puffy-ness, the sweatiness, the burn, all of those things we have been conditioned over years and years and years in the fitness industry as markers of some sort of ‘success.’ And we need to unlearn a lot of those things when it comes to doing this low-intensity, high-intensity split.” (31:57) “It's getting people into that mindset of: you don't just go from 0, drop into almost a 50/50 split of low intensity and high intensity, and just slowly kind of stack things up over a long period of time. But you are not doing it in a 7-day cycle where you are just trying to shoe-horn everything in.” (47:21) “There can be different forms of movement that people are involved with, which does add up over time.” (47:00) “It requires people to do a little bit of reflection and thinking about where they are at, what they are doing, and what the context is.” (53:52) Featured on the Show Follow Jamie Scott on Instagram Apply for Strength Nutrition Unlocked Here RPE Chart Full show notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 423: Practical Cardio Training Tips with Jamie Scott Part 1 FYS 353: Fueling Best Practices for Active People with Jamie Scott FYS 352: Energy Flux and Fueling for Athletes with Jamie Scott FYS 392: Understanding Total Daily Energy Expenditure  FYS 381: 6 Reasons to Hire a Nutrition Coach What is Within Day Energy Deficit?  What You Need to Know About Low-Energy Food Swaps What is Low Energy Availability? And How to Avoid It  

Both strength training and cardiovascular fitness play an important role in your health and well-being. However, learning how to integrate both into your weekly training regime can be challenging. That's why I have brought my friend Jamie Scott on the show to give you some practical tips on implementing lower-intensity cardio into your routine. Key Takeaways If You Are Interested in Practical Tips for Zone 2 Training, You Should: Focus on the training-to-train approach, which will allow you to learn about your needs Find a balance between high-intensity and low-intensity training  Take your time and be patient knowing that you are providing your body with what it needs Your Overall Fitness Plan with Jamie Scott Jamie Scott is a New Zealand Registered Nutritionist. He holds postgraduate qualifications in Nutrition Medicine and Sport and Exercise Medicine, undergraduate degrees in Nutrition Science and Physical Education, and is a Level-1 Mountain Bike Skills coach (PMBIA). Over the past 25 years, Jamie’s career has spanned several roles in the health and fitness industry. He is passionate about helping others learn how to fuel their bodies in a way that supports performance and total body health. Polar Extremes When you think about your training, do you ever think of it in terms of polarization? The truth is it takes many different types and intensities of training to achieve the results you are looking for. While it can be challenging to weave together all the training you should be doing, when you can distribute your training loads between the polar extremes, you can unlock different variations of metabolic reactions and build a more holistic training practice. It's Not One or the Other, It’s Both Jamie is a big believer in training within the ‘training to train’ category. This means taking the time to learn the art and science of training as it applies to you and only you. Great things take time, and by focusing on learning more about your body and what it needs, you can perfect the overlap between high-intensity and low-intensity. If you want to improve your endurance, strength, and ultimately the totality of your health picture, the key is learning how to balance the low intensity and high intensity. The benefits might surprise you. What are you excited to hear about in Part 2? Share your thoughts with me in the comments on the episode page. In This Episode Why ‘Zone 2’ is having a moment in the spotlight despite not being a new topic (12:50) Learn what exactly ‘Zone 2’ training is and the alias terms it can also go by (19:57) The importance of going through the training-to-train phase (35:03) Specific and unique benefits of ‘Zone 2’ training and why, if you are endurance training, it is a necessary piece of the puzzle (39:47) Breaking down the reasons as to why the overlap between high intensity and low intensity gets lost (45:56) Quotes “There is a real art to it. And that art is kind of a bit fuzzy. We deal with broad ranges rather than absolutes.” (28:57) “The trends that I am seeing… and some of the top minds in the field… have come out and said the feeling of a particular intensity is actually probably more important than the number.” (30:40) “There is a learning phase you have to go through. There are phases of training, and for as long as I can remember now, I have tried to teach people that you have to go through the training to train phase.” (35:25) “You are learning the art and science of training as it pertains to you, your body, your life, your context, your sport.” (35:35) “It's not one or the other, it's both.”  (46:02) Featured on the Show Apply for Strength Nutrition Unlocked Here Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 353: Fueling Best Practices with Jamie Scott FYS 352: Energy Flux with Jamie Scott FYS 417: Building Strength for Rowing with Shane Farmer  

Getting back into training after injury or pain can be scary. Whether your injury is past or present or an ongoing or onset pain, learning to move between physical therapy and getting back into the gym requires some nuance. This is why it is so important to have a team working to help you achieve your goals and get you back to the training and activities you love. Key Takeaways If You Want to Improve Your Overall Health Over 40, You Should: Make sure to work with a trainer or team who is invested in your wellbeing Tweak your workout so that it feels good for your body right now, even if you need to do things a bit differently  Focus on the big picture of your health and your short and long-term goals Exercise is Medicine with Dr. Leada Malek Dr. Leada Malek is a licensed physical therapist and board-certified San Francisco Bay Area sports specialist. She is one of the 9% of US therapists who specialize in sports therapy. Dr. Malek uses a combined approach of manual therapy and specific therapeutic exercise to help her patients move better, perform better, and compete again. She believes that exercise is medicine. Whether you want to start moving more, move again, or improve, Dr. Malek is passionate about helping you get there. How to Age Your Way Dr. Malek knows that your scope of practice as a DPT, trainer, or other field in the industry requires cohesive training and a whole-person approach. This is why Dr. Malek focuses on client-centered care, especially for those of us who are over 40 and learning how to adapt our training to our bodies as we age.  Aging is beautiful, but you need to know how to keep your body strong as it changes. Your body is adaptable, and while it won't happen overnight, staying strong, fit, and healthy past your 40s and beyond is totally possible with the right attitude, training, and recovery. Getting Clear on Your Why One of the first things you need to get clear on, whether you are returning to the gym after injury, working to prevent chronic or onset pain, or just want to start taking care of yourself better, is that you have to be clear on your goals. Ask yourself what you are training for and how your goals play into what you want to do. This can help you support your body and mind. Exercising for life is crucial to your physical longevity, mental health, emotional state, and ability to handle life's stressors.  Dr. Malek is here to provide you with tools you can take with you throughout your life to ensure that you can do the things you want to do without the fear of injury. Are you ready to return to the gym after an injury or pain? Share your story, comments, and experiences with me in the comments on the episode page. In This Episode How to take a step forward if you have been stuck dealing with injury or pain (9:44) What you need to be thinking about as a person wanting to keep your body as healthy as possible (15:47) Learn how the old notion of staying still when dealing with injury or pain is changing (27:32) Tips for teasing apart the strings that make up your total physical and mental well-being (34:57) Discover the inspiration behind Dr. Malek’s new book ‘The Science of Stretch’ (39:33) Quotes “Proper programming, proper instruction, and consistency do wonders.” (16:05) “You can still get strong. The issue is I think we are made to believe that we are just supposed to get old and be old and feel old. And I think people need to understand that it is still possible and important. So no matter your fear, understand that this should be a priority.” (17:54) “The only bad workouts are the ones you are unprepared for, under-fueled for, and pushed through. Those are the workouts you want to be mindful of.” (28:25) “Everything is playing a role, and I think we just need to zoom out and recognize that we are working with a system and not just an injury.” (38:16) “As you get older, the biggest thing is what goals are you working towards, and how can you supplement those goals? (46:32) Featured on the Show Apply for Strength Nutrition Unlocked Here The Science of Stretch by Dr. Leada Malek Dr. Malek Website Follow Dr. Malek on Facebook | Instagram | TikTok Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 362: Sports Injury Rehab & Return to Lifting  

In the world of fitness and nutrition, there is so much misinformation and oversimplification of concepts out there. This is why Dr. Alyssa Olenick is here to continue our conversation surrounding everything from heart rate zones to perceived excursion and how to balance your intensity properly. Key Takeaways If You Want to Improve Your Cardiovascular Health, You Should:  Focus on getting fit and meeting the physical activity guidelines if you are just starting out Don't get caught up in the all-or-nothing perfectionist mentality when it comes to your heart rate Get over the idea that you have to annihilate yourself for fitness to count Finding Balance with Dr. Alyssa Olenick Dr. Alyssa Olenick, or Dr. Lyss, is currently a Postdoctoral research student studying metabolism and menopause. She has a Ph.D. in Exercise Physiology, where she researched metabolism and exercise science in females. Dr. Alyssa is on a mission to redefine evidence-based fitness. She is passionate about science-based nutrition and fitness and how the two integrate so that she can help people become their healthiest selves while chasing their boldest fitness goals. Learning to Love Zone 2 Whether you are just starting out with your cardiovascular health journey or have been going for a while, there is a good chance the conversation surrounding Zone 2 has come up more than once. Dr. Lyss has a ton of experience in understanding and applying the nuance of research to everything from your heart rate, RPE, level of intensity, recovery, and so much more. Learning what to focus on and pay attention to at the different levels of your training will help alleviate your concerns about both strength training and cardiovascular fitness. Training in a Different Way Dr. Lyss wants to encourage you to think about your training program holistically. Balanced fitness training can help you develop characteristics for health, life, and longevity. However, this takes a different mental approach and view of what quality training and intensity are. It is not just about pushing yourself to your maximum; it is about looking holistically at your overall intensity to see where you can go harder because you have held back in other areas. Female physiology needs both strength and cardiovascular health. A well-rounded training and athletic approach program can help you be the most resilient human you can be. What is your relationship to cardiovascular training? Share your thoughts with me in the comments on the episode page. In This Episode Where to start when looking to improve your cardiovascular fitness (6:40) Understanding the role of heart rate and how to figure out where you need to be (20:58) How to assess your training distribution and fitness mindset throughout the week (31:27) What to do if you feel like you aren't working hard enough (36:04) Learn how to train in a recoverable way to ultimately do more (41:02) Quotes “Do not worry about the mode or how you do it or how intense it is or the zone that you are in; the first thing you need to do is get to the physical activity guidelines.” (7:29) “But you have to decide, once you have been doing this for a while, ‘what do I actually want from this?’.” (16:15) “When you are doing more intense exercise, you are having to focus more on your steps and your breathing and what you are doing. So these are all things that I like to use for checking in with yourself.” (30:25) “Not all training needs to be hard to be quality.”  (36:43) “Hybrid training is health. And it doesn't have to be running and lifting. It can be so many different things. But train multiple characteristics of your fitness.” (43:37) Featured on the Show Apply for Strength Nutrition Unlocked Here Doc Lyss Fitness Follow Lyss on  Instagram Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 420: Dr. Alyssa Olenick (Part 2)  

It is no secret that there are sex differences in fitness and nutrition. However, it might not be what you have been led to believe. Nutrition, training concepts, and fueling your workouts are key aspects to training whether you are a man or a woman. By empowering yourself with evidence-based science, you can take an informed approach to your fitness and strength training. Key Takeaways If You Are Interested in the Data Behind Womens Physiology, You Should: Work to understand what goes on in the research world Be careful of how things are marketed to you Listen to Part 2 of my conversation with Dr. Alyssa Facing the Facts with Dr. Alyssa Olenick Dr. Alyssa Olenick, or Dr. Lyss, is currently a Postdoctoral research student studying metabolism and menopause. She has a Ph.D. in Exercise Physiology, where she researched metabolism and exercise science in females. Dr. Alyssa is on a mission to redefine evidence-based fitness. She is passionate about science-based nutrition and fitness and how the two integrate so that she can help people become their healthiest selves while chasing their boldest fitness goals. Finding Faith in the Data While it is true that we need better data when it comes to female health in general, Dr. Alyssa says it's not all bad news. She encourages others not to be so critical of science and research until they really understand what it takes behind the scenes. The barriers faced are in part, the reason that we have this gap, but there is some solid data out there that can help you better understand your body and what it needs to succeed. By looking at the research with a lens of what we know, and where we need more information, you can translate that information into practical and usable tools that work for you. Don’t Believe Everything You Are Sold Unfortunately, what tends to happen is a ‘pinkifying’ effect from coaches, influencers, brands, and companies who are trying to put a pretty pink bow on anything deemed ‘for women only’. If you can avoid these marketing schemes and focus solely on what the research is telling us, you will see the results you have been looking for.  You don't need to engage with these cyclic and hormonal protocols, you just need to adopt proper training and fueling instead. Have you ever been told to do something differently because you are a woman? Share your thoughts with me in the comments on the episode page. In This Episode Discover Dr. Alyssa’s origin story and why she fell in love with studying exercise physiology (5:04) Learn about the Invisible Sports Woman Study and how it has changed our approach to female fitness and physiology (11:34) Understanding the degree of misinterpretation of science in the quest to understand ourselves (20:19) Where sex differences play a factor in terms of nutrition and the menstrual cycle (29:25) Why fasted training may not be as beneficial as we are sold (40:04) Quotes “Good education and good training can make all the difference in people's health and life, and so that's kind of just been my philosophy the whole way through.” (10:15) “You have always had permission to listen to your body. You have always had permission to just intensity based on perception. You have always had permission to take a rest day if you feel like hot, flaming raccoon trash can garbage. And you have always had permission to fuel yourself appropriately to support your training.” (26:28) “There is a difference between sex differences and menstrual cycle differences. Those are two completely different things that we are talking about here.” (29:52) “You don't need radically different things. We see this with cycle training and pregnancy and menopause. It's repackaged pinkifyed versions of training that are literally the same thing you probably have boy college football players doing, but in a nice pretty, pink, ‘this is safe for you and good for you’ package.” (36:20) “Whether you think you are an athlete or not, you want your session to give you the things that you want out of it.” (45:04) Featured on the Show Apply for Strength Nutrition Unlocked Here Doc Lyss Fitness Follow Lyss on  Instagram Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 418: Muscle & Longevity FYS 393: 3 Ways To Increase Your Metabolism As An Athlete  

Allison Grubbs seemingly came out of nowhere when it comes to rucking. Last year, she participated in her first GORUCK selection, and this year, she finished the GORUCK Selection as the only participant left standing. Allison's insight, wisdom, and mindset got her to where she is today, and she brings along a message of hope and tranquility that is incredibly inspiring. Key Takeaways If You Want to do Hard Things, You Should: Remember Allison's advice to chill out and enjoy the moment Find a community that supports your ambitions Stay calm and believe in your ability to do whatever you set your mind to Doing the Hard Stuff with Allison Grubbs Allison Grubbs is an endurance athlete and adventurer who is only the second woman ever to complete GORUCK Selection. Her journey from a self-proclaimed ‘average’ swimmer as a child to where she is today is a testament to her incredibly strong mindset and determination. Cool, Calm, and Collected Allison spent her childhood and teenage years swimming but never considered herself an athlete. Even today, she does not identify with the elite athlete status that her achievements have brought. Through a calm, cool, and collected mindset, Allison has shown that she knows how she operates and runs towards that any chance she gets. Her goals are to finish, keep moving, and be calm in stressful situations. She hopes to be a role model for other ‘badass babes’ in her community. Chill Out and Enjoy the Moment Allison and I have a lot of parallels in our stories. But what I find so remarkable about Allison is how she stays calm under pressure, knows herself, and goes for what she wants.  If you have a big dream or a big goal, Allison is proof that it is totally possible to achieve anything you put your mind to. Her personal process and fitness journey inspire anyone who knows it, which is why I brought her to the podcast today so that you, as the listener, can get to know her strength firsthand. How does your mindset impact your goals? Share your thoughts with me in the comments on the episode page. In This Episode A look back at Allison’s fitness background (5:15) Exploring the differences between endurance training, CrossFit, and more (20:32) What it is like to experience the GORUCK Selection (32:09) Why going for the most challenging possible thing can give you a sense of drive (43:13) Learn what it is like to get to the end of the GORUCK Selection as the final participant (1:00:55) Quotes “As I have progressed in the endurance events, endurance community, it’s just forward movement. Thats how I think of it now.” (24:02) “Most of the time, I just want to finish. That is almost always my goal, is just to finish something.” (30:31) “Everyone asks after that, ‘Why did you quit?’. Honestly, I have no idea. I was just really okay at that moment with being done and letting her go.” (50:43) “Part of this year that was so stressful was knowing that I could do it, but always feeling like nothing was good enough.” (54:04) “There is so much community support. I feel like these are my people. I don't know why, but they have accepted me, so it just feels right, it feels good.” (1:04:03) Featured on the Show Apply for Strength Nutrition Unlocked Here Badass Babes Squad Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest Love the show? Please leave a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 415: Rucking for Women  FYS 389: The Benefits of Rucking for Women with Michael Easter  

When you think of muscle mass in women, does your brain immediately jump to the image of ultra-muscled competitors and quote-unquote meatheads? Building muscle mass as a female athlete does not look like this image most of the time, yet women are still afraid of getting bulky. In this episode, I want to dive into what building muscle mass as a woman really looks like and the massive benefits for your overall health and longevity that can come from it. Key Takeaways If You Want to Get Deeper Into the Conversation Around Muscle Mass, You Should: Stop letting society tell you that you should be afraid of getting ‘too bulky’ Dive deeper into the topics touched on in this episode  Learn and explore how muscle mass can improve your longevity and quality of life Muscle is More than Aesthetics For so long, the conversation around muscle mass has stopped at the aesthetic value. But the truth is, building muscle as a female athlete, especially a female athlete over 40, is about so much more than aesthetics. I want to challenge this conversation and urge you to dig deeper into the benefits that building muscle mass and getting strong can have for you. Building muscle mass can help with your insulin sensitivity, boost your bone strength, enhance your longevity and quality of life, decrease the risk of falls, improve your cognitive health and cardiovascular function, and much more. It's time for the conversation around muscle mass to focus on those things, rather than just the aesthetic value of muscle. Quality of Life Matters Longevity is one of the key benefits of building muscle mass. But I don't just mean longevity in terms of living to 120 without the functionality or independence you want in order to live your life fully. I am talking about an all-encompassing longevity that not only maintains and improves your quality of life but gives you the confidence to keep going.  When it comes to muscle mass in females, the benefits are so far beyond the exterior. If you are looking for a way to preserve your freedom, gain confidence, improve your quality of life, and age in a way that makes you look and feel good, strength training is crucial to your success. Are you ready to dive deeper into muscle mass than what lies on the surface? Share your thoughts with me in the comments on the episode page. In This Episode Understanding why some women are afraid of muscle and lifting heavy (4:44) Different roles that muscle mass plays which can be associated with longevity (6:47) The broad role your metabolism plays in relationship with your muscle tissue (10:09) How your muscle mass can regulate your blood sugar levels and insulin sensitivity (12:23) Why your adolescence can have a significant impact on your menopause transition (14:31) Quotes “When it comes down to things, we have to build muscle if we want to experience some kind of sculpting or toning or any of that.” (2:35) “The conversation, in my opinion, is lacking some of the deeper reasons why muscle plays very crucial roles in the body, and how those are associated with longevity.” (6:02) “Our capacity to move through life, to do those activities of daily living, to perform physical exercise, which is also a very clear health-promoting habit. Those are associated with better longevity and improved quality of life.” (8:57) “It is really important to lean on things like exercise, or specifically strength training or resistance training, to help us improve our insulin sensitivity. Exercise is a really important tool in your toolbox.” (13:55) “We've talked about here mobility and physical activity, the sit-to-stand test, why this matters for discussions of quality of life, overall wellbeing, independence, being able to have mobility, and complete activities of daily living as well as physical exercise.” (18:21) Featured on the Show Apply for Strength Nutrition Unlocked Here Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 416: Is Muscle Anti-Aging?  FYS 406: Creatine, Bone, and Brain Health with Dr. Darren Candow  

One of the pieces of equipment in the gym that strikes fear into people is the rowing machine. Many people consider it a piece of warm-up equipment, but it is so much more than that. When you take the time to educate yourself about not only rowing but how you can create a more well-rounded training program, the results can be magic. Key Takeaways If You Are Interested in Rowing, You Should: Look at GPP Fitness from all perspectives and directions Integrate rowing into your workout routine in a way that works for you Lean on your community and coaches to help drive positive change Changing Lives Through Rowing with Shane Farmer Shane Farmer changed his life through rowing. He started Dark Horse Rowing to help others gain a community of others who hold them accountable, challenge their limits, and drive them to evolve and become the most robust, most incredible versions of themselves. Shane believes rowing can help make positive change and guide others to their most genuine potential. Building Community Through Fitness Shane doesn't want to turn you into a rower. Instead, he wants to help non-rowers use rowing on and off the machine to stay active, move better, and have an excellent quality of life for as long as possible. One of the main pillars of Shane’s program is the hyper-local tribe and community that can be a game changer for many people. Diversity is Key Diversity in your movements and workouts is critical to longevity. Shane believes that we all go through seasons of which practices we enjoy. One day it may be rowing, the following strength training, etc. The key is to change and evolve in a way that keeps you passionate about your movement practice so that you can promote your longevity as best as possible.  By finding a healthy balance of weight training, cardio, machine work, and recovery, you can create positive change and improve all of the different elements of your training. Being proactive is far better than being reactive when it comes to your health, and it's never too late to try something new. Are you ready to integrate a new practice, such as rowing, into your movement routine? Share your thoughts and experiences with me in the comments section of the episode page. In This Episode Exploring the parallel between rowing and CrossFit  (11:52) How the pandemic affected exercise routines and the return to hyper-local community (15:15) Some of the biggest strength issues and challenges you need to face to improve your rowing (26:37) The importance of continual movement in your life as you progress (33:15) Tips for weaving together rowing and strength training for your overall fitness and longevity (41:00) Quotes “People are always going to want to gravitate to tribe and community. So as long as it is available, people will gather for fitness purposes.” (18:25) “I’m not trying to turn you into a rower. I am trying to help you use rowing as an accessory to staying fit for life.” (30:45) “Submit yourself to the process of learning the movement. Because once it all makes sense, you’re going to find a lot more enjoyment in the workouts.” (33:26) “There is no magic pill. There’s no ‘rowing is the greatest thing in the world; strength training is the greatest thing in the world’. They are all just a means to facilitate what the body is meant to do.” (37:04) “We have so much knowledge at this point about what to do that the hardest thing is just choosing what we are going to do on any given day.” (45:52) Featured on the Show Apply for Strength Nutrition Unlocked Here Dark Horse Rowing Full Show Notes Follow Shane Farmer on Facebook | Twitter (X) | Instagram | Youtube Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS #416: Is Musckle Anti-Aging? FYS #411: Why You Need A Strength Training Program FYS #409: Overcoming All Or Nothing Thinking In The Gym

Our Western society is, to put it frankly, obsessed with the idea of anti-aging and the fountain of youth. This multi-billion-dollar-a-year industry that is mainly targeted at women focuses on all of the products and things you can do to maintain the appearance of youth on the outside of your body. But what about what is going on in the inside? Key Takeaways If You Are Interested in Using Muscle to Improve Your Aging, You Should: Start strength training now if you haven't already Follow a plan that is progressive and will help you Outsource to a professional in order to take the next step Preserving Your Muscle and Quality of Life Muscle is the most critical topic that is missing from the majority of conversations around aging. Preserving our muscle mass as we get older is one of the best ways to maintain our quality of life and longevity as we transition through menopause and beyond. Developing and maintaining muscle not only makes you feel good but is a key factor in how you age. The Unsung Hero of Anti-Aging While you may not be able to prevent 100% of the muscle mass loss you may experience as you get older, strength training is the best action you can take to take steps in that direction.  Muscle mass is the unsung hero of the anti-aging discussion, and is about so much more than vanity and appearances. If you want to preserve your quality of life and longevity as you age, maintaining your muscle is the first thing you need to think about. How has strength training changed your approach to aging? Share your thoughts with me in the comments on the episode page. In This Episode Exploring what the term anti-aging really means in modern Western society (4:45) Evidence-based statistics to help you understand the aging landscape (9:02) Why you need to pay attention to strength training, especially during the menopause transition (13:21) What you need to know about the relationship between estrogen and muscle (17:11) Things you can do about your muscle mass as you age (25:02) Quotes “If there is one thing that gets missed over time and time and time again in the conversation about aging, it is the unsung hero, muscle.” (3:12) “I don't want to just live to be very old in terms of my years, but I also would like to have as much quality of life, and quality of health, as possible.” (8:29) “No matter where on the spectrum you are, it is absolutely important and possible for you to start strength training now and reap some of these benefits.” (15:53) “Not only does this affect performance in terms of sports and athletics and fitness, but also, life.” (21:48) “This is all about your longevity, quality of programming, quality of life, and how strength training is going to serve you going forward.” (29:01) Featured on the Show Apply for Strength Nutrition Unlocked Here Dynamic Dumbells Program Strong With Steph Program Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS #411: Why You Need A Strength Training Program FYS #408: Growth Mindset in Fitness FYS #407: The Female Athlete Health Report with Kyniska Advocacy

Rucking is having a moment right now, but it is nothing new, per se. Humans have been carrying loads for distance since the beginning of time. While rucking is not a replacement for your strength training, it has a multitude of benefits to your cardiovascular strength, blood sugar, bone health, and so much more. Key Takeaways If You Are Interested in Including Rucking in Your Fitness Plan, You Should: Start slow and build up your endurance over time while taking time for recovery Use rucking as a way to improve your cardiovascular and strength training Look into rucking group challenges if you are interested The Many Benefits of Rucking Ever since I discovered rucking, I have included it as part of my fitness routine. The unique benefits of rucking, particularly for women over 40, have had a huge supportive impact on my training regime. Rucking is an incredibly effective form of exercise that has a wide range of benefits that can impact not only your fitness capacity but also your social and competitive capacity as well. Carrying heavy things is a fundamental movement pattern that is especially important for women over 40. The benefits to your bones, blood sugar, insulin sensitivity, stress, and more are some reasons why I love rucking. Answering All of Your Rucking Questions While rucking can be simply defined as carrying loads for a distance, there are a lot of questions that come up when starting any new fitness or movement practice. How much weight, what shoes you should wear, what equipment you need, what counts as rucking, and how to get started rucking are only a few of the questions I answer for you on today's podcast.  If you are curious about rucking, already have a walking practice, or just want to try something new, rucking may be the answer you have been looking for. What do you love about rucking? What are you the most curious about? Share your rucking thoughts and experiences with me in the comments on the episode page. In This Episode Learn the simplest way to define rucking in one sentence (5:01) The difference between rucking and heavy carries during a workout (6:47) Why rucking is an effective form of exercise, especially for women (8:26) All the answers you need to get started with rucking (18:56) How much weight you should be rucking in each stage (25:12) Quotes “Once I started rucking myself, I could definitely see where this was a beneficial addition to my fitness routine, and I have been doing it ever since.” (4:34) “We need to keep our cardiovascular strong, but we also need to strength train. We need the unique benefits of both.” (13:19) “Proper recovery matters just like any other kind of training. Don't overdo it, pay attention to your body… don't ignore that shit.” (29:27) “If you are looking for rucking gear that is really going to go the distance, check out GO RUCK.” (33:54) Featured on the Show Apply for Strength Nutrition Unlocked Here Use Promo Code FUELYOURSTRENGTH at Go Ruck Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Rate and review on Apple Podcasts Related Episodes FYS 389: The Benefits of Rucking for Women with Michael Easter