It’s the 4th of July weekend! To help you during this GREAT weekend, I want to give you some healthy alternatives or options to the Independence Day traditions that might not be so great for your health or success towards your goals! Now remember success is always sexy, it’s a grind! You have to put in work and that can mean making your own food! ❓Did you know❓: Americans will eat over 150 MILLION hotdogs on just the 4th of July alone! 3 hotdogs with a bun will equal 750 calories not to mention the condiments and sides that will go with it! Tune in to get some awesome recipes and the top 5️⃣ foods to avoid during the 4th! Check out my Instagram @jeffwinkers to get the recipes I give!

It’s that beautiful time of the year packed with running events like marathons, half-marathons, triathlons, 5K’s, 10K’s and the list goes on and on! With that, it can seem complicated to balance running schedule with cross-training! This week were joined by Dr. Jake Hegge from Dynamic Physiotherapy who is an avid runner to talk about balancing running with things like boot camp, lifting, group exercise, etc. Jake and I discuss the IMPORTANCE of cross-training with running, how to manipulate the training schedule, best practices, injury prevention and so much more as it pertains to running! Got questions for Jake?? Shoot me a DM @jeffwinkers 🔥

The supplement industry has grown into a multi-million dollar one. Oddly, it has also become like our favorite sports team causing many to “root” for their favorite team (brand) and support them whether they’re winning (good supplements) or losing (not-so-clean supplements). It’s caused us to turn a blind eye to the TRUTH about these supplements and to question the ‘claims’! This week we dive into what to look for in a supplement and which ones are worth investing in (*Note: I will not bad mouth any brands because in the end it has to be YOUR decision). Be sure to DM Jeff @jeffwinkers for help with any questions regarding your supplement facts.

The pelvic floor is a topic that has been push to the side for FAR TOO LONG! It is important for women and trainers alike to understand and talk about pelvic floor health especially after having children vaginally OR through c-section. I want to help spearhead the conversation so that it isn't so taboo or uncomfortable to discuss! To help us, this week we are joined by Jill O'Brien, Jill O’Brien, MPT, DPT, OCS from O’Brien Physical Therapy! She specializes in Pelvic Heath Physical Therapy, RYT - 200, and is a Regional Director of BIRTHFIT Wisconsin! Our topic is focused on WHY this isn't talked about and why women in the US are not provided the same resources we find in European countries. Additionally, Jill gives us her top 3 points to focus on with pelvic floor health, what diastasis recti is and what to know about it, and SO MUCH MORE!! Whether you're a women who has had children or not, a male or female, trainer or client, this episode is a MUST listen to! Let's break the silence and help create healthier pelvic floors for EVERYONE!! Any questions please reach out to Jill at her website: https://www.obrienphysicaltherapy.net or DM me at @jeffwinkers on IG and I will ask her for you! 

Water is ESSENTIAL for living! You know that though but then WHY are we not drinking enough water? This week I dive into WATER and its function in the body such as overall health and longevity. You will find that water plays a role in more body functions that we realize like brain health to immune function. However, research is suggesting that hydration can have correlation to weight loss and body fat loss success? For example, drinking more cold water can result in a 2-3% increase in calorie burn for up to 90 minutes after drinking! Thats just one perk to drinking more water for weight loss.  In addition, we will talk how water plays an important role in performance and muscle growth and of course I will give you tips to increase water consumption PLUS the TOP 5 foods highest in water content! Any questions? DM me on Instagram @jeffwinkers  Thanks for listening!

Cross training is term that has become very popular in the fitness community. However many don't fully know what it is, why they should do it, or HOW to even do it.  Cross-training is a training style that incorporates many styles and genres of exercise into one's lifestyle. For example being a runner then adding in strength training and biking is a way to cross train. You might wonder why that is beneficial or even necessary? Ask yourself this: "Have you ever found yourself in that 'exercise rut'? Did you notice your progress came to a halt? That you got injured more easily? That you got BORED of exercise?" If you answered yes to ANY of those, that is WHY cross-training is something that will benefit just about everyone!! Our bodies are amazing adapting machines when stimulus/change happens to it. Whether your a general exerciser, doing it to be healthier or an athlete wanting to get better, cross-training can be beneficial in so many ways from improving athletic performance, creating more balanced body-types, reducing injury risk, create a healthier brain, and so much more! If you have any questions on how YOU can apply cross-training in your lifestyle for your specific scenario please feel free to reach out to me on Instagram @jeffwinkers or email me at [email protected]!

Last week on Nourish, Flourish, and Grind, I dive into sleep and its importance to our health! The aim of part #1 on sleep was to open up your minds to how broad of an impact sleep can have on you from energy/focus to heart health to even weight management. This week, I turn the focus on the controversial topic of HOW MUCH sleep do we need? 7-9 hours per night is the general consensus but is that true for everyone? What about those that sleep 5.5-6 hours per night? Are you putting yourself in an unhealthy place or are there other factors involved such as diet, lifestyle, genetics, and physical activity level?  Have a listen!  Special Thank you to EVERYONE that has taken some time to listen, support me, and tell others about this podcast!

We all have idea that sleep is an important part of one’s health but how important is another topic all by itself! This week in Part #1 on sleep I walk you through the areas of your physiology that sleep plays a role in from brain function to weight loss to your immune system! *PLUS* some tips on how you can create a better quality of sleep for yourself!

It’s Monday, the BEST DAY of the week! This is the first episode of our Bonus Episode: Monday Motivation, with the intent to help you set up the right mindset for the week! The focus this week: “Work hard in silence. Let your SUCCESS be your noise!”

Performing reps of an exercise is a key part of fitness and reaching one’s goals! Often there is the misconception to achieve goals women should lift light/do more reps while men should lift heavy but this is simply a myth! This week Jeff walks us through how to give PURPOSE to the reps you perform in the gym based on your specific goals whether it be to build strength, tone, power, or muscular endurance!