{"version":"https://jsonfeed.org/version/1","title":"Lift \u0026 Learn","home_page_url":"https://liftandlearn.fireside.fm","feed_url":"https://liftandlearn.fireside.fm/json","description":"In this podcast you’ll be listening to me explain and dive deep into various health and fitness topics. I’ve trained hundreds of clients throughout the years and with this podcast, I try to reach even more people who are looking to change their life in a positive way. You’ll hear about new information and solutions to your weight loss and fitness journey that will actually help you. It might not take 4-8 weeks to reach your goal and that’s just the truth. There is no magic pill when it comes to weight loss or strength gain, it’s just about doing things properly and consistently and you’ll learn a lot more about this when you hit that play button!","_fireside":{"subtitle":"A podcast to help you along in your own fitness journey!","pubdate":"2025-12-11T16:15:00.000-05:00","explicit":true,"copyright":"2025 by Isaiah Copon","owner":"Isaiah Copon","image":"https://media24.fireside.fm/file/fireside-images-2024/podcasts/images/b/bdec87e3-bc3a-4856-9d89-72ce771cec5a/cover.jpg?v=1"},"items":[{"id":"59c629e6-11fb-4d33-b2ba-740947931ce4","title":"#148: Perfecting Your Winter Arc, When Less Is More","url":"https://liftandlearn.fireside.fm/liftandlearn-148","content_text":"After talking about my week recovering from sickness then getting back into the gym, I talk about how to perfect your winter arc and when less is more when it comes to your gains.\n\n\nPerfecting the Winter arc (6:22)\nWhen less is more for gains 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undereating is holding you back.\n\n\nRotation movements (10:26)\nWhy undereating is preventing you from your best self (17:43)\n","content_html":"\u003cp\u003eAfter talking about my daughter walking, my Halfrox, and the Blue Jays, I talk about why you need to be doing more rotation work and why undereating is holding you back.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eRotation movements (10:26)\u003c/li\u003e\n\u003cli\u003eWhy undereating is preventing you from your best self (17:43)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my daughter walking, Hyrox training, and the Toronto Blue Jays, I talk about why you need to be doing rotational exercises and why underrating is holding you 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more steps throughout the day will make you a healthier person and how you can workout if you only have a little bit of time.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhy taking more steps makes you healthier (12:09)\u003c/li\u003e\n\u003cli\u003eHow to workout with only a little bit of time (20:55)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my life lately and training for Hyrox, I talk about how taking more steps throughout the day will lead to more gains and how to workout if you only have a little bit of time.","date_published":"2025-08-25T15:45:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/f48be4db-fa10-46da-b75d-e624f0147da8.mp3","mime_type":"audio/mpeg","size_in_bytes":61783956,"duration_in_seconds":1904}]},{"id":"2228fca8-cabc-4062-a2ed-03dd5846c64e","title":"#138: How Eating More Calories Can Help You Lose Weight, How Slowing Your Reps Down Can Improve Your 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I talk about how to reverse the effects of Upper Crossed Syndrome along with the benefits of Pilates.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eUpper Crossed Syndrome (7:57)\u003c/li\u003e\n\u003cli\u003eBenefits of Pilates (14:05)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my experience with Black Friday in the US, playing basketball again, plus my diet and exercise routine lately, I talk about how to reverse the effects of Upper Crossed Syndrome along with the benefits of Pilates.","date_published":"2024-12-09T16:00:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/54e7b85a-f585-4677-b3fd-477fa1e2dde5.mp3","mime_type":"audio/mpeg","size_in_bytes":14142540,"duration_in_seconds":1178}]},{"id":"20a2bd73-0811-425f-843a-530b754b159f","title":"#135: How to Lose Fat Without Losing Muscle, Circuit Training vs Straight 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Kindle, I talk about what you need to know before going to the gym for the first time and how you can start this year off the right way.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhat to know before your first day in the gym (6:00)\u003c/li\u003e\n\u003cli\u003eHow to start the year off on the right foot (15:38)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about Winter golf, Alone on Netflix, and reviving my Kindle, I talk about what you need to know before going to the gym for the first time, and how you can start this year off the right way.","date_published":"2024-02-07T14:45:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/6be0e809-b13c-4970-ad73-978fb5bdbaf6.mp3","mime_type":"audio/mpeg","size_in_bytes":16514249,"duration_in_seconds":1376}]},{"id":"cf1d6c61-8606-43c1-9ed4-e42a4180804a","title":"#132: Why You Should Stop Weighing Yourself, Changing Your Eating in 2024","url":"https://liftandlearn.fireside.fm/liftandlearn-132","content_text":"After talking about the past few weeks which involved a trip to Buffalo for the Chicago Blackhawks game, family parties, and going to Barrie for Snow Tubing, I talk about why you need to stop weighing yourself with a traditional scale and you can change your eating for the better this year.\n\n\nWhy you need to stop relying on the scale (8:01)\nHow to change your eating this year (12:54)\n","content_html":"\u003cp\u003eAfter talking about the past few weeks which involved a trip to Buffalo for the Chicago Blackhawks game, family parties, and going to Barrie for Snow Tubing, I talk about why you need to stop weighing yourself with a traditional scale and you can change your eating for the better this year.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhy you need to stop relying on the scale (8:01)\u003c/li\u003e\n\u003cli\u003eHow to change your eating this year (12:54)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my trip to Buffalo to watch the Chicago Blackhawks hockey game, some family parties, and snow tubing in Barrie, I talk about why you need to stop weighing yourself on your scale at home and how you can change your eating for the better.","date_published":"2024-01-31T19:00:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/cf1d6c61-8606-43c1-9ed4-e42a4180804a.mp3","mime_type":"audio/mpeg","size_in_bytes":17067209,"duration_in_seconds":1422}]},{"id":"85b24a32-7505-4870-a581-72c943530420","title":"#131: How To Improve Your Sleep, What to do When You’re Too Stressed to Workout","url":"https://liftandlearn.fireside.fm/liftandlearn-131","content_text":"After talking about Christmas holidays, I talk about what you can do to improve your sleep and what exactly to do when you’re too stressed to workout.\n\n\nHow to improve sleep (9:24)\nWhat to do when you’re too stressed to workout (21:35)\n","content_html":"\u003cp\u003eAfter talking about Christmas holidays, I talk about what you can do to improve your sleep and what exactly to do when you’re too stressed to workout.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to improve sleep (9:24)\u003c/li\u003e\n\u003cli\u003eWhat to do when you’re too stressed to workout (21:35)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about the Christmas holidays, I talk about how you can improve your sleep and what to do when you're too stressed to workout.","date_published":"2024-01-10T14:00:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/85b24a32-7505-4870-a581-72c943530420.mp3","mime_type":"audio/mpeg","size_in_bytes":21472081,"duration_in_seconds":1789}]},{"id":"301125e8-38aa-48f1-9510-945343d267c8","title":"#130: Eating Better to Improve Skin Health, How to Sit Less and Be More Active","url":"https://liftandlearn.fireside.fm/liftandlearn-130","content_text":"After talking about why rest is important, the Movati Gala, and iOS 17.2 with the Journal update, I talk about how you can eat better to improve your skin health and how to sit less and be more active.\n\n\nEating better for skin health (6:38)\nSitting less and being more active (13:06)\n","content_html":"\u003cp\u003eAfter talking about why rest is important, the Movati Gala, and iOS 17.2 with the Journal update, I talk about how you can eat better to improve your skin health and how to sit less and be more active.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eEating better for skin health (6:38)\u003c/li\u003e\n\u003cli\u003eSitting less and being more active (13:06)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why rest is important, work functions, and iOS 17.2 plus Journal app, I talk about how you can eat better to improve your skin health and how to sit less and be more active 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water and how to get back into exercise after some time off.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhy and how to drink more water (8:31)\u003c/li\u003e\n\u003cli\u003eHow to get back into exercise after a break (17:20)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why protein shakes can be important and some family life, I talk about why and how to drink more water and how to get back into exercise after some time off.","date_published":"2023-12-13T12:00:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/35b9b3e8-92ed-4be4-824a-982a566dc4b4.mp3","mime_type":"audio/mpeg","size_in_bytes":18743644,"duration_in_seconds":1561}]},{"id":"2f4b7fa4-814d-430f-bcfc-64c6bec121f4","title":"#128: Using IF to Lose Weight Properly, Benefits of the Sauna","url":"https://liftandlearn.fireside.fm/liftandlearn-128","content_text":"After talking about Hawaii again, I talk about how to use intermittent fasting properly and the benefits of regular sauna use.\n\n\nUsing IF to lose weight properly (10:48)\nBenefits of sauna (18:28)\n","content_html":"\u003cp\u003eAfter talking about Hawaii again, I talk about how to use intermittent fasting properly and the benefits of regular sauna use.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eUsing IF to lose weight properly (10:48)\u003c/li\u003e\n\u003cli\u003eBenefits of sauna (18:28)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about Hawaii again, I talk about how to use intermittent fasting properly and the benefits of the sauna.","date_published":"2023-11-29T14:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/2f4b7fa4-814d-430f-bcfc-64c6bec121f4.mp3","mime_type":"audio/mpeg","size_in_bytes":17851823,"duration_in_seconds":1487}]},{"id":"997d1bcd-1d14-4c8f-acc3-7d6b7aa66f18","title":"#127: How to Build Great Shoulders, Best 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sickness, my journey to Pittsburgh for the Chicago Blackhawks game, and the rest of my week, I talk about why compound exercises are so important and tweaking the diet to lose weight and burn fat.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhy compound lifts are key (15:08)\u003c/li\u003e\n\u003cli\u003eDiet adjustments to succeed (22:54)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about how to prevent sickness, my journey to the Chicago Blackhawks @ Pittsburgh Penguins game, I talk about why compound exercises are important and diet adjustments to lose weight and burn fat","date_published":"2023-10-24T23:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/e10ea539-2244-4c7a-a292-cc5a7ff94ecd.mp3","mime_type":"audio/mpeg","size_in_bytes":28141456,"duration_in_seconds":2345}]},{"id":"560720b0-20dd-44c7-8aed-dfaae3846519","title":"#125: How to Train With Minimal Equipment, What to do When Clients Don’t Listen ","url":"https://liftandlearn.fireside.fm/liftandlearn-125","content_text":"After talking about what to do when you’re mentally drained, an interesting party, and the recent Apple iPhone event, I talk about how to train properly with minimal equipment and what to do when clients don’t listen to you.\n\n\nHow to train with minimal equipment (10:15)\nWhat to do when clients don’t listen (15:31)\n","content_html":"\u003cp\u003eAfter talking about what to do when you’re mentally drained, an interesting party, and the recent Apple iPhone event, I talk about how to train properly with minimal equipment and what to do when clients don’t listen to you.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to train with minimal equipment (10:15)\u003c/li\u003e\n\u003cli\u003eWhat to do when clients don’t listen (15:31)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about exercising when you're mentally drained and the Apple iPhone event, I talk about how to train properly with minimal equipment and what to do when your clients don't listen to you.","date_published":"2023-09-20T07:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/560720b0-20dd-44c7-8aed-dfaae3846519.mp3","mime_type":"audio/mpeg","size_in_bytes":16371621,"duration_in_seconds":1364}]},{"id":"cfe74758-265a-40b1-b36a-a7c18ac57d26","title":"#124: How to Improve Grip Strength, Can Yoga Be a Proper Mobility Substitute","url":"https://liftandlearn.fireside.fm/liftandlearn-124","content_text":"After talking about the importance of being consistent and my life these days, I talk about how you can improve grip strength and if yoga is a proper substitute for targeted mobility work.\n\nHow to improve grip strength (8:57)\nYoga and mobility talk (15:12)","content_html":"\u003cp\u003eAfter talking about the importance of being consistent and my life these days, I talk about how you can improve grip strength and if yoga is a proper substitute for targeted mobility work.\u003c/p\u003e\n\n\u003cp\u003eHow to improve grip strength (8:57)\u003cbr\u003e\nYoga and mobility talk (15:12)\u003c/p\u003e","summary":"After talking about consistency and how my life is these days, I talk about how you can improve grip strength and if yoga can replace mobility work.","date_published":"2023-08-23T16:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/cfe74758-265a-40b1-b36a-a7c18ac57d26.mp3","mime_type":"audio/mpeg","size_in_bytes":15230279,"duration_in_seconds":1269}]},{"id":"c2cca24f-f3ae-4584-a670-88d48b0ee1aa","title":"#123: Best Resistance Band Exercises, About Post Workout Stretching","url":"https://liftandlearn.fireside.fm/liftandlearn-123","content_text":"After talking about creatine, the Chicago Blackhawks, and my Summer so far, I talk about the best resistance band exercises and if you should stretch after a workout.\n\n\nBest resistance band exercises (10:10)\nPost workout stretching (17:00)\n","content_html":"\u003cp\u003eAfter talking about creatine, the Chicago Blackhawks, and my Summer so far, I talk about the best resistance band exercises and if you should stretch after a workout.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eBest resistance band exercises (10:10)\u003c/li\u003e\n\u003cli\u003ePost workout stretching (17:00)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about creatine, the Chicago Blackhawks, and my Summer so far, I talk about the best resistance band exercises and if you need to stretch after a workout.","date_published":"2023-08-15T07:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/c2cca24f-f3ae-4584-a670-88d48b0ee1aa.mp3","mime_type":"audio/mpeg","size_in_bytes":15319618,"duration_in_seconds":1276}]},{"id":"aaf7eab7-6667-4c8d-ab86-af96667786a9","title":"#122: Why Warming Up Is So Important, How to Improve Your Squat","url":"https://liftandlearn.fireside.fm/liftandlearn-122","content_text":"After talking about WWDC, Apple’s conference, the end of the NHL and NBA season, my own training, and Threads, I talk about why warming up is so beneficial and how to improve your squat form.\n\n\nWhy warming up is so important (12:46)\nHow to improve your squat form (20:49)\n","content_html":"\u003cp\u003eAfter talking about WWDC, Apple’s conference, the end of the NHL and NBA season, my own training, and Threads, I talk about why warming up is so beneficial and how to improve your squat form.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhy warming up is so important (12:46)\u003c/li\u003e\n\u003cli\u003eHow to improve your squat form (20:49)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about Apple's WWDC, the end of the NHL and NBA season, and Threads, I talk about why warming up is so beneficial and ways to improve your squat form.","date_published":"2023-07-25T13:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/aaf7eab7-6667-4c8d-ab86-af96667786a9.mp3","mime_type":"audio/mpeg","size_in_bytes":21008147,"duration_in_seconds":1750}]},{"id":"c0feb7df-83ba-4988-a35d-917c88619a9e","title":"#121: What Your Plate of Food Should Look Like, When to Increase Weights in the Gym","url":"https://liftandlearn.fireside.fm/liftandlearn-121","content_text":"After talking about why balance is so important when it comes to improving your health, the NBA playoffs, and bowling with the boys, I talk about what your plate of food should look like and when to increase the weights you’re using at the gym.\n\n\nIdeal plate of food (10:39)\nWhen to increase weights in the gym (17:28)\n","content_html":"\u003cp\u003eAfter talking about why balance is so important when it comes to improving your health, the NBA playoffs, and bowling with the boys, I talk about what your plate of food should look like and when to increase the weights you’re using at the gym.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eIdeal plate of food (10:39)\u003c/li\u003e\n\u003cli\u003eWhen to increase weights in the gym (17:28)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about the importance of balance, bowling with the boys, I talk about what a plate of food should look like and when to increase weights in the 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overcome lower back pain which affects millions of people.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to bring up a lagging body part (12:44)\u003c/li\u003e\n\u003cli\u003eOvercoming lower back pain (17:02)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why consistency is the key, my new injuries, and partying with the family, I talk about how you can bring up a lagging body part and how to overcome lower back pain","date_published":"2023-05-29T14:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/40b59110-fa3b-4c3a-97cb-22655cb03984.mp3","mime_type":"audio/mpeg","size_in_bytes":17191970,"duration_in_seconds":1432}]},{"id":"2102badb-2b77-41e8-bf83-9d08fb95855a","title":"#119: Training for Cardio vs Muscle Growth, Food Staples You Should Be Eating","url":"https://liftandlearn.fireside.fm/liftandlearn-119","content_text":"After talking about why the weekends could be holding you back, my finger injury update, and sports, I talk about how training for cardio and muscle growth are different and then I talk about some food staples you should be eating to be the best you.\n\n\nTraining for cardio vs muscle growth (7:50)\nFood staples (14:29)\n","content_html":"\u003cp\u003eAfter talking about why the weekends could be holding you back, my finger injury update, and sports, I talk about how training for cardio and muscle growth are different and then I talk about some food staples you should be eating to be the best you.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eTraining for cardio vs muscle growth (7:50)\u003c/li\u003e\n\u003cli\u003eFood staples (14:29)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why you need to be better on the weekends, and my finger injury update, I talk about how training for cardio and muscle growth are different and then I break down some food staples you should be eating to be as healthy as possible.","date_published":"2023-05-08T22:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/2102badb-2b77-41e8-bf83-9d08fb95855a.mp3","mime_type":"audio/mpeg","size_in_bytes":17209838,"duration_in_seconds":1434}]},{"id":"dd685bea-f6f2-4dcd-948e-e699d01bff58","title":"#118: Avoiding Muscle Loss While Cutting, How to Deal with Achilles Pain","url":"https://liftandlearn.fireside.fm/liftandlearn-118","content_text":"After talking about how important water can be, training through injury, and Summer plans, I talk about how you can keep your muscle while doing a cut. And then I’ll talk about how you can deal with achilles pain.\n\n\nKeeping on muscle while cutting (8:11)\nDealing with achilles pain (15:26)\n","content_html":"\u003cp\u003eAfter talking about how important water can be, training through injury, and Summer plans, I talk about how you can keep your muscle while doing a cut. And then I’ll talk about how you can deal with achilles pain.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eKeeping on muscle while cutting (8:11)\u003c/li\u003e\n\u003cli\u003eDealing with achilles pain (15:26)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about how important water can be to improve your health, I talk about how to keep muscle while cutting and how to deal with achilles pain.","date_published":"2023-04-12T12:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/dd685bea-f6f2-4dcd-948e-e699d01bff58.mp3","mime_type":"audio/mpeg","size_in_bytes":15016493,"duration_in_seconds":1251}]},{"id":"ef048fc9-485e-46e1-ad19-63a829505af7","title":"#117: How to Overcome Knee Problems, How to Improve Shoulder Mobility and Stability","url":"https://liftandlearn.fireside.fm/liftandlearn-117","content_text":"After talking about how slow negative reps can give you increased muscle gains and my new job that I’m super excited for, I talk about how you can overcome knee problems and ways to improve your shoulder mobility and stability.\n\nSquat University post: https://tinyurl.com/2eks9mtr\n\n\nOvercoming knee problems (12:53)\nImproving shoulder mobility and stability (17:45)\n","content_html":"\u003cp\u003eAfter talking about how slow negative reps can give you increased muscle gains and my new job that I’m super excited for, I talk about how you can overcome knee problems and ways to improve your shoulder mobility and stability.\u003c/p\u003e\n\n\u003cp\u003eSquat University post: \u003ca href=\"https://tinyurl.com/2eks9mtr\" rel=\"nofollow\"\u003ehttps://tinyurl.com/2eks9mtr\u003c/a\u003e\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eOvercoming knee problems (12:53)\u003c/li\u003e\n\u003cli\u003eImproving shoulder mobility and stability (17:45)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about how beneficial slow negative reps can be and my new job, I talk about overcoming knee problems and improving your shoulder mobility and stability.","date_published":"2023-03-27T23:45:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/ef048fc9-485e-46e1-ad19-63a829505af7.mp3","mime_type":"audio/mpeg","size_in_bytes":16585720,"duration_in_seconds":1382}]},{"id":"332660cb-2212-461f-ab7c-d3e9d8683ed8","title":"#116: How to Even Out Muscle Imbalances, Best Exercises for Tight Hips","url":"https://liftandlearn.fireside.fm/liftandlearn-116","content_text":"After talking about what’s more important between diet and exercise, I talk about how you can even out certain muscle imbalances in the body and I break down the best exercises for tight hips.\n\n\nHow to even out muscle imbalances (10:38)\nBest exercises for tight hips (16:04)\n","content_html":"\u003cp\u003eAfter talking about what’s more important between diet and exercise, I talk about how you can even out certain muscle imbalances in the body and I break down the best exercises for tight hips.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to even out muscle imbalances (10:38)\u003c/li\u003e\n\u003cli\u003eBest exercises for tight hips (16:04)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking if diet or exercise is more important, I talk about why and how you should even out muscle imbalances in your body and the best exercises for tight hips.","date_published":"2023-03-20T08:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/332660cb-2212-461f-ab7c-d3e9d8683ed8.mp3","mime_type":"audio/mpeg","size_in_bytes":15373221,"duration_in_seconds":1281}]},{"id":"3d0cf7c3-91a9-4110-96a4-46300ee64802","title":"#115: Listing Some Vegan Protein Sources, How to Fix Hypermobility","url":"https://liftandlearn.fireside.fm/liftandlearn-115","content_text":"After talking about why resistance training is so important and some games I’m excited for this week, I talk about a variety of vegan protein sources and how you can fix hypermobility issues.\n\n\nVegan protein sources (9:42)\nHow to fix hypermobility (12:54)\n","content_html":"\u003cp\u003eAfter talking about why resistance training is so important and some games I’m excited for this week, I talk about a variety of vegan protein sources and how you can fix hypermobility issues.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eVegan protein sources (9:42)\u003c/li\u003e\n\u003cli\u003eHow to fix hypermobility (12:54)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why resistance training is the key to losing weight and keeping it off forever, I talk about a bunch of vegan protein sources and how to fix hypermobility issues.","date_published":"2023-02-13T09:00:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/3d0cf7c3-91a9-4110-96a4-46300ee64802.mp3","mime_type":"audio/mpeg","size_in_bytes":12751676,"duration_in_seconds":1062}]},{"id":"d518c29a-1a60-479d-8535-6d5f22dce172","title":"#114: Is Cardio Necessary To Build Muscle, How to Tackle Mental Health","url":"https://liftandlearn.fireside.fm/liftandlearn-114","content_text":"After talking about why progressive overload can be so important to make long term gains and progress, I talk about if cardio is necessary to help build muscle, and how to take control of your mental health.\n\n\nIs cardio important for building muscle? (7:20)\nAbout mental health (11:12)\n","content_html":"\u003cp\u003eAfter talking about why progressive overload can be so important to make long term gains and progress, I talk about if cardio is necessary to help build muscle, and how to take control of your mental health.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eIs cardio important for building muscle? (7:20)\u003c/li\u003e\n\u003cli\u003eAbout mental health (11:12)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about progressive overload in order to make long term gains, I talk about if cardio will help you build muscle and how to take control of your mental health.","date_published":"2023-02-06T06:00:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/d518c29a-1a60-479d-8535-6d5f22dce172.mp3","mime_type":"audio/mpeg","size_in_bytes":16193257,"duration_in_seconds":1349}]},{"id":"101845fc-a2b4-458b-a36c-0270ed7c1f78","title":"#113: Should You Have a Plan to Get Stronger, How to Overcome Body Dysmorphia","url":"https://liftandlearn.fireside.fm/liftandlearn-113","content_text":"After talking about why you need to lose body fat this year and some of the TV I’ve been watching lately, I talk about if you should have a plan to get stronger and how to overcome body dysmorphia.\n\n\nLong term planning to get stronger / more intense workouts (10:30)\nHow to overcome body dysmorphia (15:10)\n","content_html":"\u003cp\u003eAfter talking about why you need to lose body fat this year and some of the TV I’ve been watching lately, I talk about if you should have a plan to get stronger and how to overcome body dysmorphia.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eLong term planning to get stronger / more intense workouts (10:30)\u003c/li\u003e\n\u003cli\u003eHow to overcome body dysmorphia (15:10)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why you need to lose body fat this year and some of the TV shows I've been watching, I talk about if you should have a plan to get stronger and how to overcome body dysmorphia.","date_published":"2023-01-30T13:00:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/101845fc-a2b4-458b-a36c-0270ed7c1f78.mp3","mime_type":"audio/mpeg","size_in_bytes":13928754,"duration_in_seconds":1160}]},{"id":"5d9cf3f7-c446-4e3d-82d4-d500e16e6d0f","title":"#112: What Supplements to Take, Why Being Too Strict Can Be Detrimental to Your Health","url":"https://liftandlearn.fireside.fm/liftandlearn-112","content_text":"After talking about why you need to pace yourself if you’re looking to make long term gains, I talk about what supplements you should take and why being too strict can be detrimental to your health.\n\n\nWhat supplements to take (10:50)\nWhy being too strict can be detrimental (18:29)\n","content_html":"\u003cp\u003eAfter talking about why you need to pace yourself if you’re looking to make long term gains, I talk about what supplements you should take and why being too strict can be detrimental to your health.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhat supplements to take (10:50)\u003c/li\u003e\n\u003cli\u003eWhy being too strict can be detrimental (18:29)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why you need to pace yourself if you're looking for long term progress in the gym, I talk about what supplements are the best to take and why being too strict with diet and exercise could be detrimental to your health.","date_published":"2023-01-23T09:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/5d9cf3f7-c446-4e3d-82d4-d500e16e6d0f.mp3","mime_type":"audio/mpeg","size_in_bytes":21561107,"duration_in_seconds":1796}]},{"id":"2c37dd3b-4cb6-4fb6-b764-92a9f7993ef7","title":"#111: When To Do Yoga, Why You Need to Reduce Your Sugar Intake","url":"https://liftandlearn.fireside.fm/liftandlearn-111","content_text":"After talking about why sleep can be so important, I talk about when to do yoga and why you need to be reducing your sugar intake if you’re looking to be more healthy this year.\n\n\nWhen to do yoga (11:59)\nWhy you should reduce your sugar intake (15:59)\n","content_html":"\u003cp\u003eAfter talking about why sleep can be so important, I talk about when to do yoga and why you need to be reducing your sugar intake if you’re looking to be more healthy this year.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhen to do yoga (11:59)\u003c/li\u003e\n\u003cli\u003eWhy you should reduce your sugar intake (15:59)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why sleep can be so important in order to improve your life, I talk about why you should do yoga and why you need to reduce your sugar intake to be healthier this year.","date_published":"2023-01-17T11:00:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/2c37dd3b-4cb6-4fb6-b764-92a9f7993ef7.mp3","mime_type":"audio/mpeg","size_in_bytes":17477488,"duration_in_seconds":1248}]},{"id":"bfded972-193e-44db-a42b-bd18e3744997","title":"#110: How to Stay Consistent This Year, How to Build Muscle and Stay Flexible / Mobile","url":"https://liftandlearn.fireside.fm/liftandlearn-110","content_text":"After talking about some activities I did this week, I talk about how you can stay consistent this year in terms of bettering your health, and how you can build muscle while staying flexible / mobile.\n\n\nHow to stay consistent this year (10:50)\nBuilding muscle while staying flexible / mobile (15:50)\n","content_html":"\u003cp\u003eAfter talking about some activities I did this week, I talk about how you can stay consistent this year in terms of bettering your health, and how you can build muscle while staying flexible / mobile.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to stay consistent this year (10:50)\u003c/li\u003e\n\u003cli\u003eBuilding muscle while staying flexible / mobile (15:50)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about setting some goals for the new year along with some activities I did this week, I talk about how you can stay consistent this year in terms of improving your health and how you can build muscle while staying flexible / mobile.","date_published":"2023-01-09T18:30:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/bfded972-193e-44db-a42b-bd18e3744997.mp3","mime_type":"audio/mpeg","size_in_bytes":19661899,"duration_in_seconds":1404}]},{"id":"f3df6c08-3b41-45a6-8671-c365d0896ad0","title":"#109: Do You Need to Weigh and Track Your Food, Why Building Muscle is Key","url":"https://liftandlearn.fireside.fm/liftandlearn-109","content_text":"After talking about why you need to focus on the journey, the holiday season, I talk about if you need to weigh and track your food to get to your goals and why building muscle is absolutely key this year.\n\n\nDo you need to weigh your food (14:24)\nBuilding muscle is the key (21:20)\n","content_html":"\u003cp\u003eAfter talking about why you need to focus on the journey, the holiday season, I talk about if you need to weigh and track your food to get to your goals and why building muscle is absolutely key this year.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eDo you need to weigh your food (14:24)\u003c/li\u003e\n\u003cli\u003eBuilding muscle is the key (21:20)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why you need to focus on loving the journey, a bit about the holiday (Christmas) season, I talk about if you need to weigh and track your food and why building muscle is the key to long term health.","date_published":"2023-01-03T11:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/f3df6c08-3b41-45a6-8671-c365d0896ad0.mp3","mime_type":"audio/mpeg","size_in_bytes":23614905,"duration_in_seconds":1686}]},{"id":"f96800e7-8e8c-46fd-8e4d-f99777823277","title":"#108: How to Prevent Knees Caving In During Squats, Why Increasing BMR Is So Important","url":"https://liftandlearn.fireside.fm/liftandlearn-108","content_text":"After talking about why breathing is one of the easiest fixes you can make in your life to be healthier, I talk about how to prevent your knees from caving in during squats and why you need to increase your BMR right now.\n\n\nPreventing knees from caving in during squats (6:55)\nWhy you need to increase your BMR (12:24)\n","content_html":"\u003cp\u003eAfter talking about why breathing is one of the easiest fixes you can make in your life to be healthier, I talk about how to prevent your knees from caving in during squats and why you need to increase your BMR right now.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003ePreventing knees from caving in during squats (6:55)\u003c/li\u003e\n\u003cli\u003eWhy you need to increase your BMR (12:24)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about how breathing is one of easiest health fixes you can make today, I talk about how to prevent your knees from caving in during squats and why you need to increase your BMR right now.","date_published":"2022-12-23T08:00:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/f96800e7-8e8c-46fd-8e4d-f99777823277.mp3","mime_type":"audio/mpeg","size_in_bytes":16915751,"duration_in_seconds":1208}]},{"id":"ed09729a-ed25-4a47-b42a-a7cc88ae08d7","title":"#107: How to Eat Going Into the Holidays, Are Supersets Necessary If You Don’t Like Doing Them","url":"https://liftandlearn.fireside.fm/liftandlearn-107","content_text":"After talking about why carbs can be so important when it comes to your workouts, and some eye-opening mobility issues, I talk about how you should eat going into the holiday season so you don’t gain too much weight for the rest of the year and then I’ll talk about if supersets are necessary to make gains.\n\n\nHow to eat going into the holiday season (8:11)\nAre supersets necessary (12:57)\n","content_html":"\u003cp\u003eAfter talking about why carbs can be so important when it comes to your workouts, and some eye-opening mobility issues, I talk about how you should eat going into the holiday season so you don’t gain too much weight for the rest of the year and then I’ll talk about if supersets are necessary to make gains.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to eat going into the holiday season (8:11)\u003c/li\u003e\n\u003cli\u003eAre supersets necessary (12:57)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why carbs can fuel your workouts, and some of my mobility issues, I talk about how you should eat going into the holiday season and if supersets are necessary to make gains.","date_published":"2022-12-14T11:00:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/ed09729a-ed25-4a47-b42a-a7cc88ae08d7.mp3","mime_type":"audio/mpeg","size_in_bytes":16166768,"duration_in_seconds":1154}]},{"id":"b8c66544-a263-4d40-9f45-e2592893277d","title":"#106: Can Lack of Sleep Lead to Weight Gain, What to do on Rest Days","url":"https://liftandlearn.fireside.fm/liftandlearn-106","content_text":"After talking about how diet is best followed when there’s a balance, and a new gym I’ve been lifting at, I talk about how a lack of sleep could actually lead to gaining weight and what you can do on rest days.\n\n\nLack of sleep leading to weight gain (12:34)\nWhat to do on rest days (18:16)\n","content_html":"\u003cp\u003eAfter talking about how diet is best followed when there’s a balance, and a new gym I’ve been lifting at, I talk about how a lack of sleep could actually lead to gaining weight and what you can do on rest days.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eLack of sleep leading to weight gain (12:34)\u003c/li\u003e\n\u003cli\u003eWhat to do on rest days (18:16)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about the importance of having a balanced diet, and how I'm enjoying myself at this new gym I workout at, I talk about how sleeping less could mean weight gain and what you can do on rest days to recover your best.","date_published":"2022-12-06T01:00:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/b8c66544-a263-4d40-9f45-e2592893277d.mp3","mime_type":"audio/mpeg","size_in_bytes":19599728,"duration_in_seconds":1399}]},{"id":"64d3bd9d-b8b7-4ddb-ab97-d333d98d061a","title":"#105: The Most Undervalued Benefit of Exercise, Why Body Weight Training Can Be Beneficial For Everybody","url":"https://liftandlearn.fireside.fm/liftandlearn-105","content_text":"After talking about assessments, and how I got my habits to stick around, I talk about the undervalued benefit of resistance training and why body weight training can be so important.\n\n\nUndervalued benefit of exercise (15:04)\nImportance of body weight training (19:01)\n","content_html":"\u003cp\u003eAfter talking about assessments, and how I got my habits to stick around, I talk about the undervalued benefit of resistance training and why body weight training can be so important.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eUndervalued benefit of exercise (15:04)\u003c/li\u003e\n\u003cli\u003eImportance of body weight training (19:01)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about assessments, how to build good habits, and some sports, I talk about the most undervalued / underrated benefit of exercise, and why body weight training can be a good place to start for most people.","date_published":"2022-11-28T16:00:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/64d3bd9d-b8b7-4ddb-ab97-d333d98d061a.mp3","mime_type":"audio/mpeg","size_in_bytes":21451339,"duration_in_seconds":1532}]},{"id":"7509a75e-6296-48bd-820d-2f02f459170f","title":"#104: Should You Eat Before a Morning Workout, Benefits to Training With a Partial Range of Motion","url":"https://liftandlearn.fireside.fm/liftandlearn-104","content_text":"After talking about why eating more can actually get you to your body goals, snow, and music, I talk about if you should be eating before a workout if you lift in the early morning and if partial ROM training is actually effective.\n\n\nWhat to eat if you workout in the early morning (12:39)\nAre there any benefits to training with a partial ROM (16:38)\n","content_html":"\u003cp\u003eAfter talking about why eating more can actually get you to your body goals, snow, and music, I talk about if you should be eating before a workout if you lift in the early morning and if partial ROM training is actually effective.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhat to eat if you workout in the early morning (12:39)\u003c/li\u003e\n\u003cli\u003eAre there any benefits to training with a partial ROM (16:38)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking why eating more could get you to lose weight, I talk about if you should eat before a morning workout and if there’s any benefits to training with a partial range of motion.","date_published":"2022-11-21T06:45:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/7509a75e-6296-48bd-820d-2f02f459170f.mp3","mime_type":"audio/mpeg","size_in_bytes":18184779,"duration_in_seconds":1298}]},{"id":"95f16bd6-5f22-400e-a666-c8514d7f89a6","title":"#103: Rotation and Anti-Rotation Training for Longevity, Balance and Stability Exercises for Overall Health","url":"https://liftandlearn.fireside.fm/liftandlearn-103","content_text":"After talking about what will actually get you the best results in terms of your health and fitness, people getting cancelled, golf, and the future of the Witcher, I talk about why rotation and anti-rotation movements need to be in your workout routine, and why balance and training is an underutilized aspect of training.\n\n\nRotation and anti-rotation benefits (15:07)\nWhy you need to train for balance and stability (24:47)\n","content_html":"\u003cp\u003eAfter talking about what will actually get you the best results in terms of your health and fitness, people getting cancelled, golf, and the future of the Witcher, I talk about why rotation and anti-rotation movements need to be in your workout routine, and why balance and training is an underutilized aspect of training.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eRotation and anti-rotation benefits (15:07)\u003c/li\u003e\n\u003cli\u003eWhy you need to train for balance and stability (24:47)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why the boring aspects of training get you the best results, I talk about the benefits of rotation and anti-rotation exercises, and why you need to train for balance and stability.","date_published":"2022-11-15T18:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/95f16bd6-5f22-400e-a666-c8514d7f89a6.mp3","mime_type":"audio/mpeg","size_in_bytes":25840904,"duration_in_seconds":2153}]},{"id":"822de3b1-6461-4ed8-b944-dc93fea3f161","title":"#102: Why Enjoyment is So Important For Workout Programming, Why Different Modalities Can Be Beneficial","url":"https://liftandlearn.fireside.fm/liftandlearn-102","content_text":"After talking about why sleep is important, sports being back, and my golf adventure, I talk about why enjoying workouts is key, and why doing different forms of exercise can be so beneficial.\n\n\nEnjoyment in training (10:16)\nImportance of different modalities (18:33)\n","content_html":"\u003cp\u003eAfter talking about why sleep is important, sports being back, and my golf adventure, I talk about why enjoying workouts is key, and why doing different forms of exercise can be so beneficial.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eEnjoyment in training (10:16)\u003c/li\u003e\n\u003cli\u003eImportance of different modalities (18:33)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why sleep is so important, sports, and my golfing, I talk about why enjoyment in workout programming can be so huge to stick to it long term and why other forms of exercise can be so beneficial.","date_published":"2022-10-24T21:45:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/822de3b1-6461-4ed8-b944-dc93fea3f161.mp3","mime_type":"audio/mpeg","size_in_bytes":20615996,"duration_in_seconds":1717}]},{"id":"099caa33-207a-42bc-9b99-beb48df8c0cd","title":"#101: Why Tempo is so Important, Why Practicing Can Be Beneficial","url":"https://liftandlearn.fireside.fm/liftandlearn-101","content_text":"After talking about why form is so important, my birthday weekend, and some basketball talk, I talk about why tempo of your exercises is so important and why practicing exercises can be beneficial.\n\n\nWhy tempo is important (12:52)\nWhy practicing can be beneficial (20:12)\n","content_html":"\u003cp\u003eAfter talking about why form is so important, my birthday weekend, and some basketball talk, I talk about why tempo of your exercises is so important and why practicing exercises can be beneficial.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhy tempo is important (12:52)\u003c/li\u003e\n\u003cli\u003eWhy practicing can be beneficial (20:12)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why form is the most important thing when it comes to exercise, my birthday weekend, and some sports news, I talk about why tempo of your exercises can be so important and why practicing movements can help you make gains.","date_published":"2022-10-12T23:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/099caa33-207a-42bc-9b99-beb48df8c0cd.mp3","mime_type":"audio/mpeg","size_in_bytes":19635151,"duration_in_seconds":1636}]},{"id":"b589c740-e9b3-4811-9844-51650c18411c","title":"#100: How to Deal With Burnout, Why Focusing on Strength Can Help You Look and Feel Better","url":"https://liftandlearn.fireside.fm/liftandlearn-100","content_text":"After talking about why taking care of your health is a free, personal choice, my birthday golf weekend, and latest injury, I talk about a few ways you can deal with burnout, and why focusing on strength can lead to more positive physical and mental changes.\n\n\nHow to deal with burnout (12:59)\nWhy focusing on strength can lead to more gains (22:24)\n","content_html":"\u003cp\u003eAfter talking about why taking care of your health is a free, personal choice, my birthday golf weekend, and latest injury, I talk about a few ways you can deal with burnout, and why focusing on strength can lead to more positive physical and mental changes.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to deal with burnout (12:59)\u003c/li\u003e\n\u003cli\u003eWhy focusing on strength can lead to more gains (22:24)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why you should take care of your own health, my birthday weekend, and my latest setback, I talk about ways to deal with burnout and why focusing on strength can help you look and feel better.","date_published":"2022-10-03T09:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/b589c740-e9b3-4811-9844-51650c18411c.mp3","mime_type":"audio/mpeg","size_in_bytes":21293745,"duration_in_seconds":1774}]},{"id":"fd5741de-4d58-4f2d-bd8d-da02a9da63ec","title":"#99: Why You Need to Stop Barbell Bench Pressing, How Long Should Your Workouts Be?","url":"https://liftandlearn.fireside.fm/liftandlearn-99","content_text":"After talking about why testing your 1RM is pointless, some blockbuster TV, and some sports I got into this week, I talk about why you might need to stop flat barbell bench pressing and I talk about how long your workouts should be.\n\n\nWhy you should stop doing the flat barbell bench press (10:07)\nHow long your workouts should be (15:01)\n","content_html":"\u003cp\u003eAfter talking about why testing your 1RM is pointless, some blockbuster TV, and some sports I got into this week, I talk about why you might need to stop flat barbell bench pressing and I talk about how long your workouts should be.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhy you should stop doing the flat barbell bench press (10:07)\u003c/li\u003e\n\u003cli\u003eHow long your workouts should be (15:01)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why testing your 1RM every single week is pointless, I talk about why you need to stop barbell bench pressing and how long your workouts should be.","date_published":"2022-09-12T09:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/fd5741de-4d58-4f2d-bd8d-da02a9da63ec.mp3","mime_type":"audio/mpeg","size_in_bytes":17602193,"duration_in_seconds":1257}]},{"id":"328316b7-80ae-4413-ba56-0f4822306df9","title":"#98: Why Mobility and Flexibility is So Important, How Long to Rest Between Sets","url":"https://liftandlearn.fireside.fm/liftandlearn-98","content_text":"After talking about why being in shape is actually simple (but not easy!) and some sports, I talk about why mobility and flexibility is so important for you and how long you should be resting between sets.\n\n\nImportance of flexibility and mobility (13:39)\nHow long to rest in your workouts (17:59)\n","content_html":"\u003cp\u003eAfter talking about why being in shape is actually simple (but not easy!) and some sports, I talk about why mobility and flexibility is so important for you and how long you should be resting between sets.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eImportance of flexibility and mobility (13:39)\u003c/li\u003e\n\u003cli\u003eHow long to rest in your workouts (17:59)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why being in shape is actually simple but not easy, I talk about the importance of flexibility and mobility and how long you should be resting between sets.","date_published":"2022-09-05T10:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/328316b7-80ae-4413-ba56-0f4822306df9.mp3","mime_type":"audio/mpeg","size_in_bytes":17762794,"duration_in_seconds":1480}]},{"id":"15129acd-6ff5-4495-87ec-f8a7c2514e43","title":"#97: Should You Use the Same Weight For All of Your Workout Sets, Why Mindset Is So Important When Doing Cardio","url":"https://liftandlearn.fireside.fm/liftandlearn-97","content_text":"After talking about why creatine is so cheap, my training, golf, and what I’ve been watching this Summer, I talk about if you should use the same weights for all of your sets and why your mindset, when it comes to cardio, is so important.\n\n\nHow to choose appropriate weight for your workout (8:16)\nYour mindset during cardio (18:24)\n","content_html":"\u003cp\u003eAfter talking about why creatine is so cheap, my training, golf, and what I’ve been watching this Summer, I talk about if you should use the same weights for all of your sets and why your mindset, when it comes to cardio, is so important.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to choose appropriate weight for your workout (8:16)\u003c/li\u003e\n\u003cli\u003eYour mindset during cardio (18:24)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why creatine is so cheap, how my training is going, and what I've been watching this Summer, I talk about if you should use the same weight for all your workout sets and why your cardio mindset is so important.","date_published":"2022-08-29T08:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/15129acd-6ff5-4495-87ec-f8a7c2514e43.mp3","mime_type":"audio/mpeg","size_in_bytes":21222398,"duration_in_seconds":1515}]},{"id":"31249230-156e-4702-8afb-6658a31edd3b","title":"#96: How to Use Fitness Trackers Properly, Why Fluids are Important for Your Workouts","url":"https://liftandlearn.fireside.fm/liftandlearn-96","content_text":"After talking about how to get back into exercise after a layoff (sick, COVID-19, vacation), I talk about how you can use fitness trackers properly and why you need to be constantly drinking fluids during your workouts.\n\n\nHow to use fitness trackers properly (14:54)\nImportance of fluids during workout (22:32)\n","content_html":"\u003cp\u003eAfter talking about how to get back into exercise after a layoff (sick, COVID-19, vacation), I talk about how you can use fitness trackers properly and why you need to be constantly drinking fluids during your workouts.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to use fitness trackers properly (14:54)\u003c/li\u003e\n\u003cli\u003eImportance of fluids during workout (22:32)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about how to exercise again after having COVID, I talk about how you can use fitness trackers properly and why you need to remember to drink fluids during workouts.","date_published":"2022-08-22T06:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/31249230-156e-4702-8afb-6658a31edd3b.mp3","mime_type":"audio/mpeg","size_in_bytes":23344638,"duration_in_seconds":1667}]},{"id":"8ca7259f-beb7-43c3-afc4-df7f6edd2e7c","title":"#95: How to Improve Squat Depth, Increasing Grip Strength For Deadlifts","url":"https://liftandlearn.fireside.fm/liftandlearn-95","content_text":"After breaking down why working out 1-3 days per week is the right dose of exercise for most people, I talk about my vacation to San Francisco, California, and why you shouldn’t be too hard on yourself when it comes to your diet when you’re away. In the fitness topics for today I’ll give you some tips and exercises to improve your squat depth and how to increase your grip strength.\n\nSquat University post on increasing squat depth: https://www.instagram.com/reel/CgLBy_AglfC\n\n\nHow to improve squat depth (14:23)\nIncreasing your grip strength (23:04)\n","content_html":"\u003cp\u003eAfter breaking down why working out 1-3 days per week is the right dose of exercise for most people, I talk about my vacation to San Francisco, California, and why you shouldn’t be too hard on yourself when it comes to your diet when you’re away. In the fitness topics for today I’ll give you some tips and exercises to improve your squat depth and how to increase your grip strength.\u003c/p\u003e\n\n\u003cp\u003eSquat University post on increasing squat depth: \u003ca href=\"https://www.instagram.com/reel/CgLBy_AglfC\" rel=\"nofollow\"\u003ehttps://www.instagram.com/reel/CgLBy_AglfC\u003c/a\u003e\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to improve squat depth (14:23)\u003c/li\u003e\n\u003cli\u003eIncreasing your grip strength (23:04)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why 1-3 days of lifting is great for most people and my vacation to San Francisco, I talk about how to improve your squat depth and increasing your grip strength for deadlift.","date_published":"2022-08-05T13:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/8ca7259f-beb7-43c3-afc4-df7f6edd2e7c.mp3","mime_type":"audio/mpeg","size_in_bytes":20223529,"duration_in_seconds":1685}]},{"id":"47064f5a-944b-4077-9617-4cf4ba8da5f1","title":"#94: How to Improve Health Outside the Gym, How to Balance Lifting Weights and Playing Sports","url":"https://liftandlearn.fireside.fm/liftandlearn-94","content_text":"After talking about how to hit a baseball, some of my training, and a quick recap of my last few weeks, and COVID, I talk about how you can improve your health outside of the gym and how you can balance resistance training and sports throughout the week.\n\n\nImproving health outside the gym (9:55)\nHow to balance strength training and sports (17:24)\n","content_html":"\u003cp\u003eAfter talking about how to hit a baseball, some of my training, and a quick recap of my last few weeks, and COVID, I talk about how you can improve your health outside of the gym and how you can balance resistance training and sports throughout the week.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eImproving health outside the gym (9:55)\u003c/li\u003e\n\u003cli\u003eHow to balance strength training and sports (17:24)\u003c/li\u003e\n\u003c/ul\u003e","summary":"I talk about how to hit a baseball and a quick recap of my last few weeks including a bout against COVID. In the fitness topics, I talk about how to improve your health outside of the gym and how you can balance lifting and sports throughout the week.","date_published":"2022-07-29T06:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/47064f5a-944b-4077-9617-4cf4ba8da5f1.mp3","mime_type":"audio/mpeg","size_in_bytes":18268158,"duration_in_seconds":1304}]},{"id":"a22d3556-6a0f-4d84-b2af-99b18eb9d22d","title":"#93: What Should My Calorie Intake Be, How Much Protein To Eat, How To Eat Out and Not Gain Too Much Weight","url":"https://liftandlearn.fireside.fm/liftandlearn-93","content_text":"After talking about mistakes and why it’s okay for them to happen, a bit of my own training, and questionable Instagram influencers, I talk about what your calorie intake should be, how much protein you should be eating, and how you can eat out to restaurants and not gain too much body fat.\n\n\nWhat should my calorie intake be (10:44)\nHow much protein to eat (17:18)\nHow to eat out and not gain too much weight (23:34)\n","content_html":"\u003cp\u003eAfter talking about mistakes and why it’s okay for them to happen, a bit of my own training, and questionable Instagram influencers, I talk about what your calorie intake should be, how much protein you should be eating, and how you can eat out to restaurants and not gain too much body fat.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhat should my calorie intake be (10:44)\u003c/li\u003e\n\u003cli\u003eHow much protein to eat (17:18)\u003c/li\u003e\n\u003cli\u003eHow to eat out and not gain too much weight (23:34)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about mistakes and questionable Instagram influencers, I talk about what your calorie intake should be, how much protein you should be having, and how to eat out without gaining too much body fat.","date_published":"2022-07-22T10:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/a22d3556-6a0f-4d84-b2af-99b18eb9d22d.mp3","mime_type":"audio/mpeg","size_in_bytes":24883930,"duration_in_seconds":1777}]},{"id":"335759dd-58b1-4ce6-8036-4d89eec18073","title":"#92: Full Body Split vs Body Part Split Routines, Dealing With Shoulder Impingement When Bench Pressing","url":"https://liftandlearn.fireside.fm/liftandlearn-92","content_text":"After talking about why everyone should be doing some kind of active recovery, my training and few rounds of golf, I talk about full body vs body part split routines and I talk about what to do if you have shoulder pain when bench pressing.\n\n\nFull body vs body part split routines (16:10)\nBench press pain-free (26:49)\n","content_html":"\u003cp\u003eAfter talking about why everyone should be doing some kind of active recovery, my training and few rounds of golf, I talk about full body vs body part split routines and I talk about what to do if you have shoulder pain when bench pressing.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eFull body vs body part split routines (16:10)\u003c/li\u003e\n\u003cli\u003eBench press pain-free (26:49)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking why you should be doing some form of active recovery, my own training and golfing, I talk about full body vs body part split routines and I talk about how to deal with shoulder pain during bench press.","date_published":"2022-06-28T08:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/335759dd-58b1-4ce6-8036-4d89eec18073.mp3","mime_type":"audio/mpeg","size_in_bytes":24788897,"duration_in_seconds":2065}]},{"id":"5d664dfd-c15f-4fe0-a5eb-3a5ae6af1515","title":"#91: How to Time Your Meals When You’re on a Low Carb Diet, Pros and Cons of Taking Time Off the Gym","url":"https://liftandlearn.fireside.fm/liftandlearn-91","content_text":"After talking about one of the most backed supplements in the world, creatine, and my new golf clubs, I talk about how you can time your meals for workouts and overall life and then I talk about the pros and cons of taking time off of the gym.\n\n\nHow to time your meals properly on a low carb diet (9:00)\nPros and cons of taking time off of the gym (14:03)\n","content_html":"\u003cp\u003eAfter talking about one of the most backed supplements in the world, creatine, and my new golf clubs, I talk about how you can time your meals for workouts and overall life and then I talk about the pros and cons of taking time off of the gym.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to time your meals properly on a low carb diet (9:00)\u003c/li\u003e\n\u003cli\u003ePros and cons of taking time off of the gym (14:03)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about creatine, my own training, and my new golf clubs, I talk about meal timing on a low carb diet and then the pros and cons of taking time away from the gym.","date_published":"2022-06-17T00:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/5d664dfd-c15f-4fe0-a5eb-3a5ae6af1515.mp3","mime_type":"audio/mpeg","size_in_bytes":16104227,"duration_in_seconds":1341}]},{"id":"faa0d0a0-842c-4cf5-b703-349e5aad4469","title":"#90: What to do if You Feel Exercises in Your Joints, Why You Need to Train in Your Bare Feet","url":"https://liftandlearn.fireside.fm/liftandlearn-90","content_text":"After talking about one of the most underrated exercises, my own life, WWDC, and the Playoffs, I talk about what you can do if you feel exercises in your joints and why you need to do some form of exercise in your bare feet.\n\n\nWhat to do if you feel exercises in the joints (13:12)\nWhy you should exercise in your bare feet (21:16)\n","content_html":"\u003cp\u003eAfter talking about one of the most underrated exercises, my own life, WWDC, and the Playoffs, I talk about what you can do if you feel exercises in your joints and why you need to do some form of exercise in your bare feet.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhat to do if you feel exercises in the joints (13:12)\u003c/li\u003e\n\u003cli\u003eWhy you should exercise in your bare feet (21:16)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about one of the most underrated exercises (walking) and my own life, I talk about what to do if you feel exercises in your joints and why you need to be exercising in bare feet.","date_published":"2022-06-10T22:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/faa0d0a0-842c-4cf5-b703-349e5aad4469.mp3","mime_type":"audio/mpeg","size_in_bytes":22886764,"duration_in_seconds":1634}]},{"id":"c997320a-246f-4fb3-a0e3-488f9c5390fb","title":"#89: How Long Does it Take to See Progress, Can You Hit the Same Muscle Everyday","url":"https://liftandlearn.fireside.fm/liftandlearn-89","content_text":"After talking about one of the keys to making long term gains in the gym, my own training and life, and the NBA and NHL Playoffs, I talk about how long it should take to see progress on your body and I discuss if you can hit the same muscle / body part everyday.\n\n\nHow long does it take to see progress (13:06)\nCan you hit the same muscle everyday (18:35)\n","content_html":"\u003cp\u003eAfter talking about one of the keys to making long term gains in the gym, my own training and life, and the NBA and NHL Playoffs, I talk about how long it should take to see progress on your body and I discuss if you can hit the same muscle / body part everyday.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow long does it take to see progress (13:06)\u003c/li\u003e\n\u003cli\u003eCan you hit the same muscle everyday (18:35)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about one of the most important parts to making long term gains in the gym, I talk about how long it will take to see your own progress and if you can hit the same muscle / body part everyday.","date_published":"2022-06-04T18:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/c997320a-246f-4fb3-a0e3-488f9c5390fb.mp3","mime_type":"audio/mpeg","size_in_bytes":19261085,"duration_in_seconds":1605}]},{"id":"25354967-ce7c-40a9-90c0-41845724f90c","title":"#88: Most Important Things to Know When Cutting, What Knee Sleeves Are For","url":"https://liftandlearn.fireside.fm/liftandlearn-88","content_text":"After talking about what training was like in 20s compared to now, the 30s, my own training for the week, new shows to watch, I talk about the best things to remember when cutting and how knee sleeves work and what they’re for.\n\n\nWhat to know when cutting (15:32)\nHow knee sleeves can help (24:39)\n","content_html":"\u003cp\u003eAfter talking about what training was like in 20s compared to now, the 30s, my own training for the week, new shows to watch, I talk about the best things to remember when cutting and how knee sleeves work and what they’re for.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhat to know when cutting (15:32)\u003c/li\u003e\n\u003cli\u003eHow knee sleeves can help (24:39)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about how training differs as you age, how my own training went this week, and suggesting some new shows to watch, I talk about the most important things to remember when cutting for the Summer and what exactly knee sleeves are used for.","date_published":"2022-05-27T21:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/25354967-ce7c-40a9-90c0-41845724f90c.mp3","mime_type":"audio/mpeg","size_in_bytes":24114467,"duration_in_seconds":1722}]},{"id":"5366d016-850c-4aba-b1b5-cfb287bbac8b","title":"#87: Why You Should Be Eating Whole Foods, Why Injuries Are the Worst and How to Prevent Them","url":"https://liftandlearn.fireside.fm/liftandlearn-87","content_text":"After talking about what exercise is the best when we’re talking about consistency, my own fitness activities, NHL Hockey Playoffs, and reading the Steve Jobs biography, I talk about why eating whole food can be so beneficial for you and why injuries are the biggest roadblocks in terms of progress.\n\n\nBenefits of whole foods (17:04)\nAll about injuries (24:10)\n","content_html":"\u003cp\u003eAfter talking about what exercise is the best when we’re talking about consistency, my own fitness activities, NHL Hockey Playoffs, and reading the Steve Jobs biography, I talk about why eating whole food can be so beneficial for you and why injuries are the biggest roadblocks in terms of progress.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eBenefits of whole foods (17:04)\u003c/li\u003e\n\u003cli\u003eAll about injuries (24:10)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about how to become more consistent with exercise, the NHL Playoffs, and the Steve Jobs biography, I talk about why eating whole foods are king and why injuries are the worst and how to prevent them from happening.","date_published":"2022-05-21T18:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/5366d016-850c-4aba-b1b5-cfb287bbac8b.mp3","mime_type":"audio/mpeg","size_in_bytes":24824632,"duration_in_seconds":2068}]},{"id":"2f06da52-b695-46fd-bc16-319c0671c69e","title":"#86: Can You Gain Muscle During a Cut, When to Increase the Weights You’re Using","url":"https://liftandlearn.fireside.fm/liftandlearn-86","content_text":"After talking about why training in the morning could help you be more consistent. I tell you some stories about some of my experiences with morning workouts. Then, I talk about if it’s impossible for you to gain muscle in a calorie deficit and when is a good time to increase the weights you’re using in the gym.\n\n\nCan you gain muscle during a calorie deficit (11:56)\nWhen it’s to increase the weights (16:50)\n","content_html":"\u003cp\u003eAfter talking about why training in the morning could help you be more consistent. I tell you some stories about some of my experiences with morning workouts. Then, I talk about if it’s impossible for you to gain muscle in a calorie deficit and when is a good time to increase the weights you’re using in the gym.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eCan you gain muscle during a calorie deficit (11:56)\u003c/li\u003e\n\u003cli\u003eWhen it’s to increase the weights (16:50)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why training in the morning can help you be more consistent, the Leafs headed to Game 7, I talk about how you can actually gain muscle during a cut phase and when you should increase the weights you use.","date_published":"2022-05-14T12:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/2f06da52-b695-46fd-bc16-319c0671c69e.mp3","mime_type":"audio/mpeg","size_in_bytes":17780662,"duration_in_seconds":1481}]},{"id":"98aefbfe-fe0f-47f6-8fb2-ce770d82cbe2","title":"#85: Why You Need to Be Doing Farmer’s Walks, Why Doing the Exercises You Neglect the Most Will Give You the Most Benefit","url":"https://liftandlearn.fireside.fm/liftandlearn-85","content_text":"After talking about why water can be so important for working out, my new training phase, and some sports, I talk about why doing the exercises you’re ignoring will give you the most benefit and why you need to start doing farmer’s walks.\n\n\nWhy you need to do exercises that you constantly ignore (8:31)\nTalking about farmer’s walks (16:01)\n","content_html":"\u003cp\u003eAfter talking about why water can be so important for working out, my new training phase, and some sports, I talk about why doing the exercises you’re ignoring will give you the most benefit and why you need to start doing farmer’s walks.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhy you need to do exercises that you constantly ignore (8:31)\u003c/li\u003e\n\u003cli\u003eTalking about farmer’s walks (16:01)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about why water can improve your strength and performance in the gym, my own new workout training phase, and the NBA and NHL Playoffs, I talk about why doing farmer's walks can be so beneficial and why doing the exercises you neglect the most will give you the most benefit.","date_published":"2022-05-06T16:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/98aefbfe-fe0f-47f6-8fb2-ce770d82cbe2.mp3","mime_type":"audio/mpeg","size_in_bytes":16353749,"duration_in_seconds":1362}]},{"id":"bafb0d22-f56e-4dca-8510-85767a7e7b55","title":"#84: How to Exercise if You Don’t Have the Time, Why You Shouldn’t Be Training to Failure","url":"https://liftandlearn.fireside.fm/liftandlearn-84","content_text":"After talking about how full body routines can be so effective, my own workouts, and the NBA Playoffs, I talk about how you can fit in exercise into your life if you’re too busy, and why you should not be training to failure.\n\n\nHow to exercise if you don’t have the time (11:47)\nWhy you shouldn’t be training to failure (27:36)\n","content_html":"\u003cp\u003eAfter talking about how full body routines can be so effective, my own workouts, and the NBA Playoffs, I talk about how you can fit in exercise into your life if you’re too busy, and why you should not be training to failure.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to exercise if you don’t have the time (11:47)\u003c/li\u003e\n\u003cli\u003eWhy you shouldn’t be training to failure (27:36)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about the importance of full body routines, my own workouts, and the NBA playoffs, I talk about how you can exercise even though you don't have the time and why you shouldn't be training to failure.","date_published":"2022-04-29T11:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/bafb0d22-f56e-4dca-8510-85767a7e7b55.mp3","mime_type":"audio/mpeg","size_in_bytes":29461158,"duration_in_seconds":2455}]},{"id":"b9305e25-4072-4557-b9f8-503079af96f6","title":"#83: How Lifting Strengthens Your Bones, When to Not Hit the Biggest Muscle Group in a Workout","url":"https://liftandlearn.fireside.fm/liftandlearn-83","content_text":"After talking about my adventure to the Raptors game, the start of the Blue Jays season, journaling / self-reflection, and Cedric McMillan, I talk about how resistance training can make your bones stronger and when to not hit the biggest muscle group first during a workout. \n\n\nHow lifting makes your bones stronger (11:09)\nWhen to not hit the biggest muscle group first (16:49)\n","content_html":"\u003cp\u003eAfter talking about my adventure to the Raptors game, the start of the Blue Jays season, journaling / self-reflection, and Cedric McMillan, I talk about how resistance training can make your bones stronger and when to not hit the biggest muscle group first during a workout. \u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow lifting makes your bones stronger (11:09)\u003c/li\u003e\n\u003cli\u003eWhen to not hit the biggest muscle group first (16:49)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about the Raptors game, the MLB, journalling / self-reflection, and Cedric McMillan, I talk about how resistance training can make your bones stronger and when not to hit the biggest muscle group first during a workout.","date_published":"2022-04-15T19:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/b9305e25-4072-4557-b9f8-503079af96f6.mp3","mime_type":"audio/mpeg","size_in_bytes":22970162,"duration_in_seconds":1640}]},{"id":"34c72a69-e6ba-4cff-8589-935a0a00f372","title":"#82: How to Cut the Right Way, Why Resistance Bands are Underrated","url":"https://liftandlearn.fireside.fm/liftandlearn-82","content_text":"After talking about my week of sickness and bad training, the March Madness final, and the Grammy’s, I talk about how you can cut the right way, and why resistance bands can be so useful.\n\n\nHow to cut the easiest way (8:21)\nWhy resistance bands are important (21:54)\n","content_html":"\u003cp\u003eAfter talking about my week of sickness and bad training, the March Madness final, and the Grammy’s, I talk about how you can cut the right way, and why resistance bands can be so useful.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to cut the easiest way (8:21)\u003c/li\u003e\n\u003cli\u003eWhy resistance bands are important (21:54)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about another week of being sick, the finale of March Madness, and the Grammy's, I talk about how to cut the easiest and smartest way and why resistance bands can be so useful and important.","date_published":"2022-04-08T14:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/34c72a69-e6ba-4cff-8589-935a0a00f372.mp3","mime_type":"audio/mpeg","size_in_bytes":25038433,"duration_in_seconds":2086}]},{"id":"105d37e7-8715-461f-b586-c878b105296a","title":"#81: Why Tempo is So Important, Why You Need to Incline Bench More","url":"https://liftandlearn.fireside.fm/liftandlearn-81","content_text":"After talking about my new dumbbell bench press form, reducing the pressure you put on yourself, and the Oscar’s 2022, I talk about why tempo is so important in your lifts and why incline bench press needs to be more of a focus these days.\n\n\nWhy tempo is important (10:38)\nWhy incline bench is important (18:01)\n","content_html":"\u003cp\u003eAfter talking about my new dumbbell bench press form, reducing the pressure you put on yourself, and the Oscar’s 2022, I talk about why tempo is so important in your lifts and why incline bench press needs to be more of a focus these days.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhy tempo is important (10:38)\u003c/li\u003e\n\u003cli\u003eWhy incline bench is important (18:01)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about changing my dumbbell bench press form, reducing the pressure and stress you put on yourself, I talk about why tempo can be so important during your lifts and why you need to do more incline bench press.","date_published":"2022-04-01T19:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/105d37e7-8715-461f-b586-c878b105296a.mp3","mime_type":"audio/mpeg","size_in_bytes":16978412,"duration_in_seconds":1414}]},{"id":"ae21e71e-92a5-46ae-8751-0fc8a3faaa99","title":"#80: Why You Might Not Need Cardio to Lose Weight, Difference Between Front and Back Squats","url":"https://liftandlearn.fireside.fm/liftandlearn-80","content_text":"After talking about Mike Mentzer’s 1 set training method, no more masks, and my own training, I talk about the difference between performing front and back squats, and why you might not even need to do any cardio in order to achieve your weight loss goal.\n\n\nDifference between front and back squats (15:37)\nWhy you don’t need to do cardio to lose weight (24:51)\n","content_html":"\u003cp\u003eAfter talking about Mike Mentzer’s 1 set training method, no more masks, and my own training, I talk about the difference between performing front and back squats, and why you might not even need to do any cardio in order to achieve your weight loss goal.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eDifference between front and back squats (15:37)\u003c/li\u003e\n\u003cli\u003eWhy you don’t need to do cardio to lose weight (24:51)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about Mike Mentzer's one set training method, no masks in the gym, and my own training, I talk about the difference between front and back squats, and why you might not necessarily need to do cardio to lose weight.","date_published":"2022-03-25T22:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/ae21e71e-92a5-46ae-8751-0fc8a3faaa99.mp3","mime_type":"audio/mpeg","size_in_bytes":28670550,"duration_in_seconds":2047}]},{"id":"c421d1fb-f171-41c8-8f00-bfe7ab85e95b","title":"#79: Why the ‘All or Nothing’ Mentality is Hurting You, The Dangers of Tracking)","url":"https://liftandlearn.fireside.fm/liftandlearn-79","content_text":"After talking about bowling with the boys, warm-up sets, some meals I’ve been eating, and my training, I talk about why the ‘all or nothing’ mindset is hurting you and the dangers of tracking.\n\n\nNegatives of ‘All or nothing’ approach (14:04)\nThe dangers of tracking everything (20:35)\n","content_html":"\u003cp\u003eAfter talking about bowling with the boys, warm-up sets, some meals I’ve been eating, and my training, I talk about why the ‘all or nothing’ mindset is hurting you and the dangers of tracking.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eNegatives of ‘All or nothing’ approach (14:04)\u003c/li\u003e\n\u003cli\u003eThe dangers of tracking everything (20:35)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about bowling, warm-up sets, some recipes, and my training, I talk about why the 'all or nothing' mentality is hurting you and the dangers of tracking everything.","date_published":"2022-03-18T21:45:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/c421d1fb-f171-41c8-8f00-bfe7ab85e95b.mp3","mime_type":"audio/mpeg","size_in_bytes":25320973,"duration_in_seconds":1808}]},{"id":"16004944-da16-44ad-8535-98aefcb3389d","title":"#78: Why Mindset is Important, How to Get Strong if You Don’t Have Access to More Weight","url":"https://liftandlearn.fireside.fm/liftandlearn-78","content_text":"After talking a bit about how my past got me into the fitness industry, fresh vegetables, and Pokemon, I talk about why your mindset is so important and how you can still get stronger without more weight available. \n\n\nWhy mindset is so important (13:50)\nHow to get strong without more weight (21:08)\n","content_html":"\u003cp\u003eAfter talking a bit about how my past got me into the fitness industry, fresh vegetables, and Pokemon, I talk about why your mindset is so important and how you can still get stronger without more weight available. \u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhy mindset is so important (13:50)\u003c/li\u003e\n\u003cli\u003eHow to get strong without more weight (21:08)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my past with sports, eating fresh vegetables, and Pokemon, I talk about why mindset is so important and how you can get stronger even if you don't have more weight available from your home gym.","date_published":"2022-03-11T18:00:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/16004944-da16-44ad-8535-98aefcb3389d.mp3","mime_type":"audio/mpeg","size_in_bytes":27006185,"duration_in_seconds":1928}]},{"id":"7500ed91-20bf-4d11-b1db-5fb6766af1bf","title":"#77: What Pre-Workout Meal to Have if You Exercise Early in the Morning, Is When You Are Eating a Big Deal","url":"https://liftandlearn.fireside.fm/liftandlearn-77","content_text":"After talking about what I’ve seen in the gym this week, my own training, and some basketball, I talk about if when you are eating matters and what to eat before an early morning workout.\n\n\nWhy when you’re eating is important (16:33)\nWhat to eat before an early morning workout (23:22)\n","content_html":"\u003cp\u003eAfter talking about what I’ve seen in the gym this week, my own training, and some basketball, I talk about if when you are eating matters and what to eat before an early morning workout.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhy when you’re eating is important (16:33)\u003c/li\u003e\n\u003cli\u003eWhat to eat before an early morning workout (23:22)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about the gym life, vitamin D, and sports, I talk about why when you eat is important and also what meals to consider before having an early morning workout.","date_published":"2022-03-04T11:30:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/7500ed91-20bf-4d11-b1db-5fb6766af1bf.mp3","mime_type":"audio/mpeg","size_in_bytes":28649705,"duration_in_seconds":2046}]},{"id":"d77f2494-b8ca-467c-b332-7f8b7fdb8591","title":"#76: When to Cut for the Summer. Why Carbs Are So Important","url":"https://liftandlearn.fireside.fm/liftandlearn-76","content_text":"After talking about some of the books I’ve read, lessons I’ve learned, training, and the NBA All-Star festivities, I talk about exactly when you should start your cut for the Summer and why eating carbohydrates are so important.\n\n\nWhen to cut for Summer (11:36)\nWhy carbs are important (22:20)\n","content_html":"\u003cp\u003eAfter talking about some of the books I’ve read, lessons I’ve learned, training, and the NBA All-Star festivities, I talk about exactly when you should start your cut for the Summer and why eating carbohydrates are so important.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhen to cut for Summer (11:36)\u003c/li\u003e\n\u003cli\u003eWhy carbs are important (22:20)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about some books I've been reading, my training, and the NBA All-Star Game, I talk about when you should start your cut and why eating carbs are so important.","date_published":"2022-02-25T09:00:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/d77f2494-b8ca-467c-b332-7f8b7fdb8591.mp3","mime_type":"audio/mpeg","size_in_bytes":24218345,"duration_in_seconds":1729}]},{"id":"cea68a5b-8a84-476c-a7b5-b741126b53cc","title":"#75: How Much Muscle Do You Lose When Injured?, Why You Shouldn't Rely on Supplements","url":"https://liftandlearn.fireside.fm/liftandlearn-75","content_text":"After talking about my training, Ontario, Canada lifting capacity restrictions, and the Super Bowl, I talk about how much muscle / strength you should expect to lose when you have an injury, and why you shouldn’t be relying on supplements for your gains.\n\n\nHow much muscle do you lose when injured (11:04)\nSupplements are overrated (23:54)\n","content_html":"\u003cp\u003eAfter talking about my training, Ontario, Canada lifting capacity restrictions, and the Super Bowl, I talk about how much muscle / strength you should expect to lose when you have an injury, and why you shouldn’t be relying on supplements for your gains.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow much muscle do you lose when injured (11:04)\u003c/li\u003e\n\u003cli\u003eSupplements are overrated (23:54)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my own training, lifting restrictions in Ontario Canada, and the Super Bowl halftime show, I talk about how much muscle you lose when you're injured and why you shouldn't rely on supplements.","date_published":"2022-02-18T09:30:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/cea68a5b-8a84-476c-a7b5-b741126b53cc.mp3","mime_type":"audio/mpeg","size_in_bytes":29627625,"duration_in_seconds":2116}]},{"id":"59e4d3a0-0116-4251-a9c1-b42a190cfbf3","title":"#74: How Long Does Building the Metabolism Take, Is Salt Bad For You?","url":"https://liftandlearn.fireside.fm/liftandlearn-74","content_text":"After talking about my training and diet for this week, the NBA trade deadline, and the Winter Olympics, I talk about how long it takes to build your metabolism, and if salt is really bad for you.\n\n\nHow long does building metabolism take? (9:43)\nIs salt bad for you? (16:03)\n","content_html":"\u003cp\u003eAfter talking about my training and diet for this week, the NBA trade deadline, and the Winter Olympics, I talk about how long it takes to build your metabolism, and if salt is really bad for you.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow long does building metabolism take? (9:43)\u003c/li\u003e\n\u003cli\u003eIs salt bad for you? (16:03)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about how my training and diet went this week, the NBA trade deadline, and the 2022 Winter Olympics, I talk about how long it takes to make your metabolism work faster and harder and then I talk about if salt is really bad for you.","date_published":"2022-02-11T09:00:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/59e4d3a0-0116-4251-a9c1-b42a190cfbf3.mp3","mime_type":"audio/mpeg","size_in_bytes":19183556,"duration_in_seconds":1370}]},{"id":"d6eecc7f-a00a-43d5-b4a8-8123463bc046","title":"#73: Why Training Too Hard is Detrimental to Gains, How to Improve Your Sleep Quality","url":"https://liftandlearn.fireside.fm/liftandlearn-73","content_text":"After talking about my first week back into training, Sony buying Bungie, Pokemon Legends Arceus and Breaking Bad, and sports, I talk about why training too hard is negatively affecting your gains and how you can improve your sleep quality.\n\n\nStop training to failure (7:39)\nHow to improve sleep quality (12:40)\n","content_html":"\u003cp\u003eAfter talking about my first week back into training, Sony buying Bungie, Pokemon Legends Arceus and Breaking Bad, and sports, I talk about why training too hard is negatively affecting your gains and how you can improve your sleep quality.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eStop training to failure (7:39)\u003c/li\u003e\n\u003cli\u003eHow to improve sleep quality (12:40)\u003c/li\u003e\n\u003c/ul\u003e","summary":"Now that the gyms are open, I talk about how my training went, Sony buying Bungie, Pokemon Legends Arceus, and sports. And then in the fitness topics for this week I talk about how training too hard is killing gains and how you can improve your sleep quality.","date_published":"2022-02-04T16:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/d6eecc7f-a00a-43d5-b4a8-8123463bc046.mp3","mime_type":"audio/mpeg","size_in_bytes":16374870,"duration_in_seconds":1169}]},{"id":"8879aa3b-989a-46a4-9e7c-35e15ab5a35f","title":"#72: Why Form is Most Important, Proper Gym Etiquette","url":"https://liftandlearn.fireside.fm/liftandlearn-72","content_text":"After talking about my booster shot, some reading I did this week, and the release of Pokemon Arceus Legends, I talk about why form is so important when it comes to resistance training, and proper gym etiquette.\n\n\nForm is king (5:57)\nGym etiquette (14:07)\n","content_html":"\u003cp\u003eAfter talking about my booster shot, some reading I did this week, and the release of Pokemon Arceus Legends, I talk about why form is so important when it comes to resistance training, and proper gym etiquette.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eForm is king (5:57)\u003c/li\u003e\n\u003cli\u003eGym etiquette (14:07)\u003c/li\u003e\n\u003c/ul\u003e","summary":"I talk about my booster shot and the after effects, my reading for the week. And, in the fitness topics for this week I talk about why form is so important and how you can be a respected gym member by following a few gym etiquette rules.","date_published":"2022-01-28T15:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/8879aa3b-989a-46a4-9e7c-35e15ab5a35f.mp3","mime_type":"audio/mpeg","size_in_bytes":17976699,"duration_in_seconds":1284}]},{"id":"b7ed99e4-ece4-492e-b150-dd2a590e09b7","title":"#71: How to Get Back To Working Out After Being Sick (COVID-19), Difference Between Short vs Tall Lifters","url":"https://liftandlearn.fireside.fm/liftandlearn-71","content_text":"Reflecting on this past week of training, barefoot training, reading progress, a massive Southern Ontario snowstorm, and Microsoft buying Activision Blizzard for 68 billion, I talk about how you can get back to working out after having COVID-19 or just being sick in general, and I’ll break down some differences between short and tall lifters.\n\n\nHow to get back to working out after being sick or having COVID-19 (21:54)\nShort vs tall lifters (27:18)\n","content_html":"\u003cp\u003eReflecting on this past week of training, barefoot training, reading progress, a massive Southern Ontario snowstorm, and Microsoft buying Activision Blizzard for 68 billion, I talk about how you can get back to working out after having COVID-19 or just being sick in general, and I’ll break down some differences between short and tall lifters.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to get back to working out after being sick or having COVID-19 (21:54)\u003c/li\u003e\n\u003cli\u003eShort vs tall lifters (27:18)\u003c/li\u003e\n\u003c/ul\u003e","summary":"Reflecting on this past week's snowstorm, my life, barefoot training, and Microsoft buying Activision Blizzard. And for the fitness topics for this week, I talk about how to get back to working out after being sick (COVID-19) and the difference between short vs tall lifters.","date_published":"2022-01-21T11:00:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/b7ed99e4-ece4-492e-b150-dd2a590e09b7.mp3","mime_type":"audio/mpeg","size_in_bytes":28108813,"duration_in_seconds":2007}]},{"id":"a49e6522-8e62-4cf6-9cd3-f181ae65d607","title":"#70: Why Going ‘All In’ Isn’t a Great Strategy, Best Protein Sources to Eat","url":"https://liftandlearn.fireside.fm/liftandlearn-70","content_text":"After talking about the schools opening, my extended holiday vacation, and Oregon State using hemp to treat the coronavirus, I talk about why the ‘All In’ approach doesn’t work for most people, and I list out some good protein sources to eat.\n\n\nWhy ‘All In’ isn’t a great approach (9:53)\nGood protein sources (20:30)\n","content_html":"\u003cp\u003eAfter talking about the schools opening, my extended holiday vacation, and Oregon State using hemp to treat the coronavirus, I talk about why the ‘All In’ approach doesn’t work for most people, and I list out some good protein sources to eat.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhy ‘All In’ isn’t a great approach (9:53)\u003c/li\u003e\n\u003cli\u003eGood protein sources (20:30)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about the gyms still being closed, home workouts, what I've been up to lately, and Oregon State's latest hemp research, I talk about why going 'all in' isn't a smart strategy, and I talk about the best protein sources that you can eat on a daily basis.","date_published":"2022-01-14T08:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/a49e6522-8e62-4cf6-9cd3-f181ae65d607.mp3","mime_type":"audio/mpeg","size_in_bytes":27172585,"duration_in_seconds":1940}]},{"id":"4f35bfb4-0358-48df-bc45-3409fe254508","title":"#69: How to Lose Weight Without Tracking Calories, How to Get Healthy Within Your Own Home","url":"https://liftandlearn.fireside.fm/liftandlearn-69","content_text":"After talking about my week, Ontario going into lockdown again, and CES 2022, I talk about how to lose weight without tracking calories, and how you can be more healthy within your own home.\n\n\nHow to lose weight without tracking (17:28)\nHow to get healthy in your own home (29:27)\n","content_html":"\u003cp\u003eAfter talking about my week, Ontario going into lockdown again, and CES 2022, I talk about how to lose weight without tracking calories, and how you can be more healthy within your own home.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to lose weight without tracking (17:28)\u003c/li\u003e\n\u003cli\u003eHow to get healthy in your own home (29:27)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about how my week went, another round of gym closures (lockdown), and CES 2022, I talk about how you can lose weight without tracking your calories and how you be more healthy in your own home.","date_published":"2022-01-07T23:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/4f35bfb4-0358-48df-bc45-3409fe254508.mp3","mime_type":"audio/mpeg","size_in_bytes":32373773,"duration_in_seconds":2312}]},{"id":"25ca0939-eb6e-4921-a4a1-49e777b2704d","title":"#68: How to Achieve Your Goals in 2022, What to do if the Gyms are Too Expensive","url":"https://liftandlearn.fireside.fm/liftandlearn-68","content_text":"After talking about my Christmas week, some gifts, and reflecting on the past year’s gym progress, I talk about how to achieve your goals in the new year and what you can do if the gyms around you are too expensive.\n\n\nAchieving goals in 2022 (11:31)\nWhat to do if the gyms are too expensive (19:16)\n","content_html":"\u003cp\u003eAfter talking about my Christmas week, some gifts, and reflecting on the past year’s gym progress, I talk about how to achieve your goals in the new year and what you can do if the gyms around you are too expensive.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eAchieving goals in 2022 (11:31)\u003c/li\u003e\n\u003cli\u003eWhat to do if the gyms are too expensive (19:16)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about how the holidays went, if my strength increased over the past year, and COVID affecting sports, I talk about how you can complete all of your goals for the new year and what you can do to stay in shape if the gyms are too expensive.","date_published":"2021-12-31T13:45:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/25ca0939-eb6e-4921-a4a1-49e777b2704d.mp3","mime_type":"audio/mpeg","size_in_bytes":21513522,"duration_in_seconds":1536}]},{"id":"680c3d9e-d327-46b8-81d1-a3b5e875e959","title":"#67: How to Plan for the New Year New You, How to Program Your Workout Properly","url":"https://liftandlearn.fireside.fm/liftandlearn-67","content_text":"After talking about my training, COVID-19, Pfizer getting into the cannabis market, and a new mRNA-based cancer vaccine, I talk about how you can plan for the new year new you attitude and how to program your workout properly in terms of exercise order.\n\n\nNew year, new you (15:21)\nHow to program your workouts (24:54)\n","content_html":"\u003cp\u003eAfter talking about my training, COVID-19, Pfizer getting into the cannabis market, and a new mRNA-based cancer vaccine, I talk about how you can plan for the new year new you attitude and how to program your workout properly in terms of exercise order.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eNew year, new you (15:21)\u003c/li\u003e\n\u003cli\u003eHow to program your workouts (24:54)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my training, the pandemic and sports, Pfizer and cannabis, dinosaur eggs, and a new possible cancer vaccine (mrna), I talk about planning for the new year, new you attitude, and I talk about how to program your workouts properly.","date_published":"2021-12-24T11:30:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/680c3d9e-d327-46b8-81d1-a3b5e875e959.mp3","mime_type":"audio/mpeg","size_in_bytes":28608379,"duration_in_seconds":2043}]},{"id":"dba7d137-6fec-449e-a50d-5c7e25306816","title":"#66: How Not to Gain Weight During the Holidays, Why You Shouldn’t Skip Leg Day","url":"https://liftandlearn.fireside.fm/liftandlearn-66","content_text":"After talking about eating some bad food, my training, sports, and increasing COVID-19 cases, I talk about how you can go through the holiday season without gaining much weight and why you should not be skipping leg day.\n\n\nHow to eat right for the holidays (10:58)\nDon’t skip leg day (22:16)\n","content_html":"\u003cp\u003eAfter talking about eating some bad food, my training, sports, and increasing COVID-19 cases, I talk about how you can go through the holiday season without gaining much weight and why you should not be skipping leg day.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to eat right for the holidays (10:58)\u003c/li\u003e\n\u003cli\u003eDon’t skip leg day (22:16)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my week of training, sports, and increasing COVID-19 cases, I go over a few strategies to help you stay lean for the holidays and why you shouldn't be skipping leg day.","date_published":"2021-12-18T16:30:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/dba7d137-6fec-449e-a50d-5c7e25306816.mp3","mime_type":"audio/mpeg","size_in_bytes":25445682,"duration_in_seconds":1817}]},{"id":"0b15a6ac-0041-46a0-ace8-3f177a18dfd4","title":"#65: How to Bulk Properly, What’s the Ideal Macronutrient Split?","url":"https://liftandlearn.fireside.fm/liftandlearn-65","content_text":"After talking about my training, my current bulk, robots coming to life, sports, and movies, I talk about how you can go through a bulk properly and what the ideal macro split is.\n\n\nHow to bulk properly (16:44)\nThe ideal macro split (25:03)\n","content_html":"\u003cp\u003eAfter talking about my training, my current bulk, robots coming to life, sports, and movies, I talk about how you can go through a bulk properly and what the ideal macro split is.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to bulk properly (16:44)\u003c/li\u003e\n\u003cli\u003eThe ideal macro split (25:03)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my own training, my bulk, robots, sports, and movies, I talk about how to bulk properly and what the ideal macronutrient split is for most people.","date_published":"2021-12-10T13:00:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/0b15a6ac-0041-46a0-ace8-3f177a18dfd4.mp3","mime_type":"audio/mpeg","size_in_bytes":24574812,"duration_in_seconds":2047}]},{"id":"2c5851e6-694f-4bd4-bd77-64faf2080fcf","title":"#64: Should Women Train Differently From Men, How to Make Progress All the Time","url":"https://liftandlearn.fireside.fm/liftandlearn-64","content_text":"After talking about my car problems, great training progress, sports, and a Germany lockdown for those who are unvaccinated, I talk about if women should train differently than men, and how to make progress as much as possible.\n\n\nWomen training (16:38)\nWays to always make progress (28:18)\n","content_html":"\u003cp\u003eAfter talking about my car problems, great training progress, sports, and a Germany lockdown for those who are unvaccinated, I talk about if women should train differently than men, and how to make progress as much as possible.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWomen training (16:38)\u003c/li\u003e\n\u003cli\u003eWays to always make progress (28:18)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about some issues I had with my car, my workout progress, some sports talk, and a Germany lockdown for unvaccinated folks, I talk about if women and men should train differently and how to make progress constantly.","date_published":"2021-12-03T12:30:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/2c5851e6-694f-4bd4-bd77-64faf2080fcf.mp3","mime_type":"audio/mpeg","size_in_bytes":39426951,"duration_in_seconds":2816}]},{"id":"17477a62-c80c-451d-b187-df4f7e44bd4c","title":"#63: Are Frozen Fruits/Vegetables Safe For You, How Resistance Training Helps with Real Life","url":"https://liftandlearn.fireside.fm/liftandlearn-63","content_text":"After talking about my training, my HelloFresh order, magic mushrooms, and 23andMe, I talk about if you should be eating frozen fruits / vegetables and how resistance training can help you live a better life every single day.\n\n\nFrozen fruits/vegetables (19:51)\nResistance training translating to real life (25:09)\n","content_html":"\u003cp\u003eAfter talking about my training, my HelloFresh order, magic mushrooms, and 23andMe, I talk about if you should be eating frozen fruits / vegetables and how resistance training can help you live a better life every single day.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eFrozen fruits/vegetables (19:51)\u003c/li\u003e\n\u003cli\u003eResistance training translating to real life (25:09)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my training, my accidental HelloFresh order, magic mushrooms (psilocybin), and 23andMe making drugs in the future, I talk about if frozen fruits / vegetables are good for you and how resistance training can help you live better daily.","date_published":"2021-11-26T16:00:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/17477a62-c80c-451d-b187-df4f7e44bd4c.mp3","mime_type":"audio/mpeg","size_in_bytes":33143602,"duration_in_seconds":2367}]},{"id":"3c2e4bae-247e-4db3-8c77-770b57651070","title":"#62: What Workout to Do When You Have No Time, How to Fix Muscle Imbalances","url":"https://liftandlearn.fireside.fm/liftandlearn-62","content_text":"After talking about my recent bulk, training, sports, and a new drug, I talk about what workout to do if you don’t have a lot of time throughout the week, and what you can do to fix muscular imbalances within your body.\n\n\nThe most efficient way to workout (18:14)\nFixing muscular imbalances (30:56)\n","content_html":"\u003cp\u003eAfter talking about my recent bulk, training, sports, and a new drug, I talk about what workout to do if you don’t have a lot of time throughout the week, and what you can do to fix muscular imbalances within your body.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eThe most efficient way to workout (18:14)\u003c/li\u003e\n\u003cli\u003eFixing muscular imbalances (30:56)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about how my bulk and training are going, sports, and a new drug, I talk about what workout to do if you are a busy person, and what to do when you have muscular imbalances within your body.","date_published":"2021-11-19T15:30:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/3c2e4bae-247e-4db3-8c77-770b57651070.mp3","mime_type":"audio/mpeg","size_in_bytes":28729849,"duration_in_seconds":2394}]},{"id":"76ac09de-2a9a-4eff-a537-310791448a2b","title":"#61: Why Eating Low Calories All the Time is Dangerous, How Often to Change the Rep Ranges in Your Workouts ","url":"https://liftandlearn.fireside.fm/liftandlearn-61","content_text":"Talked about the Blackhawks, my training, the end of the golf season, and Dexter coming back. In the fitness topics for the week, I go over why eating low calories all the time could be dangerous and might not lead to weight loss and how often you should be changing up your rep ranges in your workouts.\n\n\nWhen to change your rep range (15:50)\nWhy eating low calories all the time may be dangerous (22:56)\n","content_html":"\u003cp\u003eTalked about the Blackhawks, my training, the end of the golf season, and Dexter coming back. In the fitness topics for the week, I go over why eating low calories all the time could be dangerous and might not lead to weight loss and how often you should be changing up your rep ranges in your workouts.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhen to change your rep range (15:50)\u003c/li\u003e\n\u003cli\u003eWhy eating low calories all the time may be dangerous (22:56)\u003c/li\u003e\n\u003c/ul\u003e","summary":"In the first portion, I talk about the Chicago Blackhawks and the rest of the NHL, my training, the end of the golf season. In the fitness part, I talk about when exactly to change your rep ranges in your workouts and why eating low calories all the time could be dangerous and might not lead to weight loss.","date_published":"2021-11-12T19:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/76ac09de-2a9a-4eff-a537-310791448a2b.mp3","mime_type":"audio/mpeg","size_in_bytes":23219684,"duration_in_seconds":1934}]},{"id":"28f7359e-17e1-4d17-976a-7d188acd33ac","title":"#60: Does Cardio Really Kill Your Gains?, How to Exercise Less and Get More Results","url":"https://liftandlearn.fireside.fm/liftandlearn-60","content_text":"Reflecting on my training for the week, a new recipe, and some sports news, I talk about if cardio really kills your gains and how to workout less and get more results.\n\n\nCardio kills gains? (17:52)\nHow to workout less for more results (28:11)\n","content_html":"\u003cp\u003eReflecting on my training for the week, a new recipe, and some sports news, I talk about if cardio really kills your gains and how to workout less and get more results.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eCardio kills gains? (17:52)\u003c/li\u003e\n\u003cli\u003eHow to workout less for more results (28:11)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my own training, some hockey news (Eichel trade and Blackhawks), and other sports, I talk about if cardio really does kill your gains and how you can workout or train less and get more results.","date_published":"2021-11-05T16:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/28f7359e-17e1-4d17-976a-7d188acd33ac.mp3","mime_type":"audio/mpeg","size_in_bytes":33497248,"duration_in_seconds":2392}]},{"id":"a89ae072-36ee-49e2-944f-94a57d00438b","title":"#59: Pros and Cons of Food Tracking, How Hard You Should Be Training","url":"https://liftandlearn.fireside.fm/liftandlearn-59","content_text":"After talking about my training and the Blackhawks and their handling of the sexual abuse allegations, I talk about the pros and cons of tracking your food and exactly how hard you should be training.\n\n\nPros and cons of food tracking apps (16:26)\nHow hard to train (32:08)\n","content_html":"\u003cp\u003eAfter talking about my training and the Blackhawks and their handling of the sexual abuse allegations, I talk about the pros and cons of tracking your food and exactly how hard you should be training.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003ePros and cons of food tracking apps (16:26)\u003c/li\u003e\n\u003cli\u003eHow hard to train (32:08)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my training, the Chicago Blackhawks' season and allegations, I talk about the pros and cons of food tracking apps and how hard you should be training to make constant progress.","date_published":"2021-10-29T09:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/a89ae072-36ee-49e2-944f-94a57d00438b.mp3","mime_type":"audio/mpeg","size_in_bytes":34121522,"duration_in_seconds":2437}]},{"id":"12111a5b-7258-41de-b863-ccb49f7407b2","title":"#58: The Benefits of Full Body Workout Routines, the Importance of Fatty Foods Within Your Diet","url":"https://liftandlearn.fireside.fm/liftandlearn-58","content_text":"In the first portion of today’s podcast episode, I talk about training at Lifetime Fitness, the crazy week 1 of the NBA, the horrible start to the Chicago Blackhawks season, and new Apple MacBook Pros. After that I talk about why full body split workout routines can be effective for you and why you might need to incorporate more fatty foods in your diet.\n\n\nFull body workout routines (17:13)\nImportance of fatty foods in your diet (27:05)\n","content_html":"\u003cp\u003eIn the first portion of today’s podcast episode, I talk about training at Lifetime Fitness, the crazy week 1 of the NBA, the horrible start to the Chicago Blackhawks season, and new Apple MacBook Pros. After that I talk about why full body split workout routines can be effective for you and why you might need to incorporate more fatty foods in your diet.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eFull body workout routines (17:13)\u003c/li\u003e\n\u003cli\u003eImportance of fatty foods in your diet (27:05)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my training for the week, the NBA and NHL season so far, and Apple's new MacBook Pros; I talk about full body workout routines and their benefits and why fatty foods can actually be good for you to have in your diet.","date_published":"2021-10-22T09:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/12111a5b-7258-41de-b863-ccb49f7407b2.mp3","mime_type":"audio/mpeg","size_in_bytes":29835716,"duration_in_seconds":2131}]},{"id":"8c862224-0263-4042-a438-1080f40d3c36","title":"#57: What Rep Ranges To Build Muscle, Circuit Training vs Straight Sets","url":"https://liftandlearn.fireside.fm/liftandlearn-57","content_text":"After talking about sports being back, Mr. Olympia, and my training going forward, I talk about what rep range you should tailor your workouts around in order to build muscle and the differences between circuit training vs straight sets.\n\n\nRep ranges (12:32)\nCircuit training vs straight sets (18:46)\n","content_html":"\u003cp\u003eAfter talking about sports being back, Mr. Olympia, and my training going forward, I talk about what rep range you should tailor your workouts around in order to build muscle and the differences between circuit training vs straight sets.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eRep ranges (12:32)\u003c/li\u003e\n\u003cli\u003eCircuit training vs straight sets (18:46)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about sports, Mr. Olympia, and my training, I talk about what rep ranges are best to build muscle and the differences between circuit based training vs straight sets.","date_published":"2021-10-15T04:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/8c862224-0263-4042-a438-1080f40d3c36.mp3","mime_type":"audio/mpeg","size_in_bytes":20806230,"duration_in_seconds":1486}]},{"id":"d3117867-2f4c-4ce5-8ff2-5f0234445f39","title":"#56: Two Secrets to Lose Weight in the Long Run, Free Weights vs Machines","url":"https://liftandlearn.fireside.fm/liftandlearn-56","content_text":"After talking about my vacation and sports, I talk about two keys to losing weight in the long run and free weights vs machines.\n\n\nTwo secrets to losing weight in the long run (10:47)\nFree weights vs machines (17:32)\n","content_html":"\u003cp\u003eAfter talking about my vacation and sports, I talk about two keys to losing weight in the long run and free weights vs machines.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eTwo secrets to losing weight in the long run (10:47)\u003c/li\u003e\n\u003cli\u003eFree weights vs machines (17:32)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my mini vacation and some sports, I talk about two secrets to help you lose weight in the long term and why free weights are better than machines.","date_published":"2021-10-11T19:45:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/d3117867-2f4c-4ce5-8ff2-5f0234445f39.mp3","mime_type":"audio/mpeg","size_in_bytes":21264105,"duration_in_seconds":1518}]},{"id":"0f491e5d-f766-4a86-b7d3-bffc307d8ad7","title":"#55: Best Exercises to Grow the Glutes / Butt, How to Get Strong Without Gaining Weight","url":"https://liftandlearn.fireside.fm/liftandlearn-55","content_text":"Reflecting on the week which included workouts and sports, after that I talked about how you can grow the glutes (or your butt), and how to get strong without gaining too much weight.\n\n\nHitting the glutes (16:11)\nHow to get strong without gaining much weight (30:23)\n","content_html":"\u003cp\u003eReflecting on the week which included workouts and sports, after that I talked about how you can grow the glutes (or your butt), and how to get strong without gaining too much weight.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHitting the glutes (16:11)\u003c/li\u003e\n\u003cli\u003eHow to get strong without gaining much weight (30:23)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my workouts and golf and sports, I talk about how you can build the glutes with the best exercises and how you can get strong without gaining too much weight or getting too fat.","date_published":"2021-10-01T09:45:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/0f491e5d-f766-4a86-b7d3-bffc307d8ad7.mp3","mime_type":"audio/mpeg","size_in_bytes":32519693,"duration_in_seconds":2322}]},{"id":"c18cf11e-f57a-47a4-bd9f-5ca27eddfd8e","title":"#54: The Best Shoulder Exercises For Growth","url":"https://liftandlearn.fireside.fm/liftandlearn-54","content_text":"Reflecting on a year of the podcast, the end of softball, baseball season, and Star Wars Visions, I talk all about shoulders and how to build and grow them with the best exercises.\n\n\nBest shoulder exercises (18:03)\n","content_html":"\u003cp\u003eReflecting on a year of the podcast, the end of softball, baseball season, and Star Wars Visions, I talk all about shoulders and how to build and grow them with the best exercises.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eBest shoulder exercises (18:03)\u003c/li\u003e\n\u003c/ul\u003e","summary":"First birthday of the podcast! After I talk about my training, softball, MLB, and Star Wars Visions, I go on and on about the best shoulder exercises to do in order to grow and build strength.","date_published":"2021-09-24T04:45:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/c18cf11e-f57a-47a4-bd9f-5ca27eddfd8e.mp3","mime_type":"audio/mpeg","size_in_bytes":29981270,"duration_in_seconds":2141}]},{"id":"cc13897a-75f4-483a-a335-2ca615e019ea","title":"#53: Low-Carb Timing Within the Day, Why You Need To Stop Doing Touch and Go Deadlifts","url":"https://liftandlearn.fireside.fm/liftandlearn-53","content_text":"After talking about my training for the week, golf, the PlayStation showcase, I talk about how you should be timing your carbs throughout the day and why touch and go deadlifts probably shouldn’t be in your programming.\n\n\nLow-Carb diet timing (15:53)\nTouch and go deadlift talk (21:16)\n","content_html":"\u003cp\u003eAfter talking about my training for the week, golf, the PlayStation showcase, I talk about how you should be timing your carbs throughout the day and why touch and go deadlifts probably shouldn’t be in your programming.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eLow-Carb diet timing (15:53)\u003c/li\u003e\n\u003cli\u003eTouch and go deadlift talk (21:16)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my training, sports, the PlayStation Showcase, and Google Dark Mode, I talk about carbohydrate timing on a low-carb diet and if you should be doing touch and go deadlifts.","date_published":"2021-09-17T09:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/cc13897a-75f4-483a-a335-2ca615e019ea.mp3","mime_type":"audio/mpeg","size_in_bytes":23074025,"duration_in_seconds":1648}]},{"id":"cc003ca9-9b8a-4d42-8df8-20deeb9fd060","title":"#52: Benefits of Weightlifting Shoes, How To Get Back After Time Off","url":"https://liftandlearn.fireside.fm/liftandlearn-52","content_text":"After talking about my training this week, a new Adam Sandler movie, tennis star Leylah Fernandez, and research on gut bacteria, I talk about how beneficial weightlifting shoes can be and how to get back in shape after some time off.\n\n\nBenefits of weightlifting shoes (15:54)\nHow to get back into fitness after some time off (20:48)\n","content_html":"\u003cp\u003eAfter talking about my training this week, a new Adam Sandler movie, tennis star Leylah Fernandez, and research on gut bacteria, I talk about how beneficial weightlifting shoes can be and how to get back in shape after some time off.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eBenefits of weightlifting shoes (15:54)\u003c/li\u003e\n\u003cli\u003eHow to get back into fitness after some time off (20:48)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my training, Leylah Fernandez, the Drake album, and gut bacteria research, I talk about the benefits of weightlifting shoes and how to get back into fitness after some time off.","date_published":"2021-09-10T08:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/cc003ca9-9b8a-4d42-8df8-20deeb9fd060.mp3","mime_type":"audio/mpeg","size_in_bytes":21115364,"duration_in_seconds":1759}]},{"id":"032f785e-9cf4-44c1-8d3a-cc0674736476","title":"#51: When and If You Should Deload, How to Squat Better","url":"https://liftandlearn.fireside.fm/liftandlearn-51","content_text":"After talking about my gym encounters and new album releases, I talk about what a deload is, and how you can squat better.\n\n\nWhen and if you should deload (13:55)\nHow to squat better? (23:32)\n","content_html":"\u003cp\u003eAfter talking about my gym encounters and new album releases, I talk about what a deload is, and how you can squat better.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhen and if you should deload (13:55)\u003c/li\u003e\n\u003cli\u003eHow to squat better? (23:32)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about how my gym progress is going, Ontario's vaccine passport, and new albums, I talk about what a deload is and if you should do them, and how to squat better.","date_published":"2021-09-03T16:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/032f785e-9cf4-44c1-8d3a-cc0674736476.mp3","mime_type":"audio/mpeg","size_in_bytes":23736595,"duration_in_seconds":1978}]},{"id":"43488a07-d1ff-4345-b2f6-4996fb49c832","title":"#50: Should You Do a Dreamer / Dirty Bulk, Upper/Lower Split for More Gains","url":"https://liftandlearn.fireside.fm/liftandlearn-50","content_text":"After talking about golf and my training, I talk about if you should do a dirty / dreamer bulk to gain muscle quickly, and how doing an upper/lower body split will help you make more gains.\n\n\nDreamer / Dirty bulk talk (12:09)\nUpper/Lower body split benefits (21:52)\n","content_html":"\u003cp\u003eAfter talking about golf and my training, I talk about if you should do a dirty / dreamer bulk to gain muscle quickly, and how doing an upper/lower body split will help you make more gains.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eDreamer / Dirty bulk talk (12:09)\u003c/li\u003e\n\u003cli\u003eUpper/Lower body split benefits (21:52)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about how my training is going, I talk about if you should do a dreamer / dirty bulk and the benefits of an upper/lower training split.","date_published":"2021-08-27T08:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/43488a07-d1ff-4345-b2f6-4996fb49c832.mp3","mime_type":"audio/mpeg","size_in_bytes":26881476,"duration_in_seconds":1920}]},{"id":"824148b4-fea4-4e6b-84b8-5ad5fe8fb4ab","title":"#49: What’s the Right Dose of Exercise?, Should I Use Caffeine Pre-Workout?","url":"https://liftandlearn.fireside.fm/liftandlearn-49","content_text":"After talking about the new Powerhouse Gym in Mississauga, Toyota GR86 vs Nissan Z, I talk about how to find the right dose of exercise for yourself, and how caffeine can improve your workouts.\n\n\nThe right dose of exercise (14:06)\nCaffeine: performance enhancer? (19:58)\n","content_html":"\u003cp\u003eAfter talking about the new Powerhouse Gym in Mississauga, Toyota GR86 vs Nissan Z, I talk about how to find the right dose of exercise for yourself, and how caffeine can improve your workouts.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eThe right dose of exercise (14:06)\u003c/li\u003e\n\u003cli\u003eCaffeine: performance enhancer? (19:58)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my week of training, new gyms, and new cars, I talk about what the right dose of exercise is and how caffeine can be used to make your workouts even better.","date_published":"2021-08-20T07:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/824148b4-fea4-4e6b-84b8-5ad5fe8fb4ab.mp3","mime_type":"audio/mpeg","size_in_bytes":22678688,"duration_in_seconds":1619}]},{"id":"2b81d8c2-b16e-4afb-92ef-968903e60e7f","title":"#48: Best Back Exercises to Do, How Much of a Role Do Genetics Play?","url":"https://liftandlearn.fireside.fm/liftandlearn-48","content_text":"After talking about the Olympics wrapping up, how the gyms have been, and John Meadows passing away, I talk about the best exercises you need to be doing and how much of a role genetics play when it comes to being healthy.\n\n\nBest back exercises (17:44)\nDon’t let genetics hold you back (25:59)\n","content_html":"\u003cp\u003eAfter talking about the Olympics wrapping up, how the gyms have been, and John Meadows passing away, I talk about the best exercises you need to be doing and how much of a role genetics play when it comes to being healthy.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eBest back exercises (17:44)\u003c/li\u003e\n\u003cli\u003eDon’t let genetics hold you back (25:59)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about the end of the Tokyo Summer Olympics, bigger gym crowds, and John Meadows, I talk about the best back exercises to do and how to work around bad genetics.","date_published":"2021-08-13T08:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/2b81d8c2-b16e-4afb-92ef-968903e60e7f.mp3","mime_type":"audio/mpeg","size_in_bytes":27879876,"duration_in_seconds":1991}]},{"id":"408e8c1f-8983-48fc-b35c-ff53aab5c468","title":"#47: How To Eat Out And Stay Healthy, Supplementing with Protein","url":"https://liftandlearn.fireside.fm/liftandlearn-47","content_text":"After talking about how the Canadians are doing at the Tokyo Olympics 2020 and the NBA Off-Season, I talk about how you can eat out and still stay healthy and if you should be supplementing with protein.\n\n\nHow to eat out and stay healthy (14:24)\nSupplementing with protein (26:46)\n","content_html":"\u003cp\u003eAfter talking about how the Canadians are doing at the Tokyo Olympics 2020 and the NBA Off-Season, I talk about how you can eat out and still stay healthy and if you should be supplementing with protein.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to eat out and stay healthy (14:24)\u003c/li\u003e\n\u003cli\u003eSupplementing with protein (26:46)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about the Tokyo Summer Olympics 2020 and the NBA Off-Season, I talk about how you can eat out and still stay healthy and if you should be using protein powder supplements everyday.","date_published":"2021-08-06T08:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/408e8c1f-8983-48fc-b35c-ff53aab5c468.mp3","mime_type":"audio/mpeg","size_in_bytes":30085499,"duration_in_seconds":2148}]},{"id":"4af254cc-e67b-46fc-a331-26683a53bb36","title":"#46: The Best Chest Exercises, How Hard Should You Be Working Out","url":"https://liftandlearn.fireside.fm/liftandlearn-46","content_text":"After talking about the 2020 Olympics, the NHL Off-Season, and other sports, I talk about the best chest exercises to do in the gym, and how hard you should be working out.\n\n\nBest chest exercises (17:42)\nHow hard should you be working out? (25:23)\n","content_html":"\u003cp\u003eAfter talking about the 2020 Olympics, the NHL Off-Season, and other sports, I talk about the best chest exercises to do in the gym, and how hard you should be working out.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eBest chest exercises (17:42)\u003c/li\u003e\n\u003cli\u003eHow hard should you be working out? (25:23)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about the 2020 Tokyo Olympics, and the NHL Off-Season, I talk about the best chest exercises, and how hard you should be working out.","date_published":"2021-07-30T07:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/4af254cc-e67b-46fc-a331-26683a53bb36.mp3","mime_type":"audio/mpeg","size_in_bytes":27879876,"duration_in_seconds":1991}]},{"id":"e8521d82-10a8-4e94-a0c5-c948acbfdcd7","title":"#45: Do I Need Gym Gear To Start Working Out, How to Recover From Muscle Soreness Faster","url":"https://liftandlearn.fireside.fm/liftandlearn-45","content_text":"After talking about how my lifts have been, sports, and the 2020 Summer Olympics, I talk about if you need gym gear to workout and how to recover from muscle soreness faster.\n\n\nDo you need gym gear to workout (9:00)\nHow to recover faster (15:04)\n","content_html":"\u003cp\u003eAfter talking about how my lifts have been, sports, and the 2020 Summer Olympics, I talk about if you need gym gear to workout and how to recover from muscle soreness faster.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eDo you need gym gear to workout (9:00)\u003c/li\u003e\n\u003cli\u003eHow to recover faster (15:04)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about sports I've played, the NBA Finals, the NHL Seattle Kraken Draft, and the 2020 Olympics, I talk about if you need gym gear to workout and how to recover from muscle soreness faster.","date_published":"2021-07-23T08:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/e8521d82-10a8-4e94-a0c5-c948acbfdcd7.mp3","mime_type":"audio/mpeg","size_in_bytes":20785385,"duration_in_seconds":1484}]},{"id":"4791aa00-0b16-47bb-aef3-f165fdb33541","title":"#44: What To Do On Your First Day Back at the Gym","url":"https://liftandlearn.fireside.fm/liftandlearn-44","content_text":"After talking about Ontario moving onto Stage 3 and opening the gyms, and sports, I talk about what you need to do your first day back in the gym.\n\n\nWhat to do first day in the gym (12:02)\n","content_html":"\u003cp\u003eAfter talking about Ontario moving onto Stage 3 and opening the gyms, and sports, I talk about what you need to do your first day back in the gym.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhat to do first day in the gym (12:02)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about Ontario, Canada finally opening the gyms, and sports, I talk about what you need to do be doing on your first day back in the gym.","date_published":"2021-07-16T10:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/4791aa00-0b16-47bb-aef3-f165fdb33541.mp3","mime_type":"audio/mpeg","size_in_bytes":23157408,"duration_in_seconds":1654}]},{"id":"e7ea5f8c-ecc3-42cd-b0d3-3f91a6c5e15f","title":"#43: Why You Need To Walk Everyday, What To Do To Prepare for the Gym (Offseason Training)","url":"https://liftandlearn.fireside.fm/liftandlearn-43","content_text":"After talking about the conclusion of the NHL season, the NBA Finals, the new Nintendo Switch (OLED), and Ontario's COVID numbers, I talk about why you need to be walking every single day and how to prepare yourself for the gyms re-opening.\n\n\nWhy you need to walk everyday (9:09)\nWhat to do to prep your body for the gym (19:12)\n","content_html":"\u003cp\u003eAfter talking about the conclusion of the NHL season, the NBA Finals, the new Nintendo Switch (OLED), and Ontario\u0026#39;s COVID numbers, I talk about why you need to be walking every single day and how to prepare yourself for the gyms re-opening.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhy you need to walk everyday (9:09)\u003c/li\u003e\n\u003cli\u003eWhat to do to prep your body for the gym (19:12)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about NHL and NBA playoffs, the new Nintendo Switch, and some Oakville gym that got shut down, I talk about why you need to be walking every single day and what you can do to prepare yourself for the gyms re-opening.","date_published":"2021-07-09T13:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/e7ea5f8c-ecc3-42cd-b0d3-3f91a6c5e15f.mp3","mime_type":"audio/mpeg","size_in_bytes":18315455,"duration_in_seconds":1526}]},{"id":"3d1291df-9965-4367-96e8-3d35828b81f4","title":"#42: Losing Body Fat In Batwing Area / Triceps, How To Recover From Injury Properly ","url":"https://liftandlearn.fireside.fm/liftandlearn-42","content_text":"After talking about NHL and NBA Playoffs, the Blackhawks controversy, and ramping up movie production, I talk about tricep exercises you can do and how to recover from an injury properly.\n\n\nHow to lose body fat in batwing / triceps area (10:22)\nThe proper way to recover from injuries (18:10)\n","content_html":"\u003cp\u003eAfter talking about NHL and NBA Playoffs, the Blackhawks controversy, and ramping up movie production, I talk about tricep exercises you can do and how to recover from an injury properly.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to lose body fat in batwing / triceps area (10:22)\u003c/li\u003e\n\u003cli\u003eThe proper way to recover from injuries (18:10)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about sports and the entertainment / movie industry, I talk about how to lose that unwanted underarm / batwing / triceps fat and how to recover from injury the right way.","date_published":"2021-07-02T11:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/3d1291df-9965-4367-96e8-3d35828b81f4.mp3","mime_type":"audio/mpeg","size_in_bytes":30751099,"duration_in_seconds":2196}]},{"id":"26db8782-330b-4a1c-acdf-d50b0c72a2b5","title":"#41: How Stress Can Lead to Weight Gain, What To Do About Tight Hips","url":"https://liftandlearn.fireside.fm/liftandlearn-41","content_text":"After talking about the NBA and NHL playoffs and new health studies, I talk about how stress can cause you to gain weight and what you can do to fix tight hips.\n\n\nStress causing weight gain (10:16)\nWhat to do about tight hips (17:07)\n","content_html":"\u003cp\u003eAfter talking about the NBA and NHL playoffs and new health studies, I talk about how stress can cause you to gain weight and what you can do to fix tight hips.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eStress causing weight gain (10:16)\u003c/li\u003e\n\u003cli\u003eWhat to do about tight hips (17:07)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about the playoffs and some new studies regarding to health, I talk about how stress can make you gain weight and what to do about tight hips.","date_published":"2021-06-25T14:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/26db8782-330b-4a1c-acdf-d50b0c72a2b5.mp3","mime_type":"audio/mpeg","size_in_bytes":21014322,"duration_in_seconds":1500}]},{"id":"37434f1b-b21e-490d-90a0-bc87ac1c47e0","title":"#40: Benefits of Yoga, Importance of Hydration","url":"https://liftandlearn.fireside.fm/liftandlearn-40","content_text":"After talking about my week, sports, and gaming, I talk about a leg workout and intuitive eating.\n\n\nYoga benefits (15:00)\nImportance of hydration (25:26)\n","content_html":"\u003cp\u003eAfter talking about my week, sports, and gaming, I talk about a leg workout and intuitive eating.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eYoga benefits (15:00)\u003c/li\u003e\n\u003cli\u003eImportance of hydration (25:26)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my activities throughout the week, sports, and E3 2021, I talk about the benefits of doing yoga and the importance of hydration.","date_published":"2021-06-18T11:45:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/37434f1b-b21e-490d-90a0-bc87ac1c47e0.mp3","mime_type":"audio/mpeg","size_in_bytes":26923168,"duration_in_seconds":1923}]},{"id":"05067c70-82b7-418b-921f-aaa54ab26aa2","title":"#39: Leg Workout to Do at Home, What Is Intuitive Eating","url":"https://liftandlearn.fireside.fm/liftandlearn-39","content_text":"After talking about playoffs, Apple's WWDC and Jeff Bezos going to space, I talk about a leg workout you can do at home and what intuitive eating is.\n\n\nAt home leg workout (15:46)\nWhat is intuitive eating (25:20)\n","content_html":"\u003cp\u003eAfter talking about playoffs, Apple\u0026#39;s WWDC and Jeff Bezos going to space, I talk about a leg workout you can do at home and what intuitive eating is.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eAt home leg workout (15:46)\u003c/li\u003e\n\u003cli\u003eWhat is intuitive eating (25:20)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about the NHL and NBA playoffs, WWDC, and Jeff Bezos going to space, I talk about an at home leg workout that you can do and what exactly intuitive eating is.","date_published":"2021-06-11T11:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/05067c70-82b7-418b-921f-aaa54ab26aa2.mp3","mime_type":"audio/mpeg","size_in_bytes":30355762,"duration_in_seconds":2168}]},{"id":"a6407721-5c25-4550-91a9-1fccfa045e90","title":"#38: How to Stay Motivated / Dedicated When It Comes to Fitness, Why You Need To Track To Make Progress","url":"https://liftandlearn.fireside.fm/liftandlearn-38","content_text":"After talking about how bad the Maple Leafs are, the NBA Playoffs, and some gaming news, I talk about how you can stay motivated / dedicated to stay in shape, and why you need to be tracking your own fitness journey.\n\n\nHow to stay motivated / dedicated? (12:42)\nWhy you need to be tracking your own fitness journey (30:34)\n","content_html":"\u003cp\u003eAfter talking about how bad the Maple Leafs are, the NBA Playoffs, and some gaming news, I talk about how you can stay motivated / dedicated to stay in shape, and why you need to be tracking your own fitness journey.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to stay motivated / dedicated? (12:42)\u003c/li\u003e\n\u003cli\u003eWhy you need to be tracking your own fitness journey (30:34)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about the NHL and NBA Playoffs, gaming news, and my own injury recovery process, I talk about how to stay dedicated / motivated and why you need to be tracking your own fitness journey.","date_published":"2021-06-04T21:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/a6407721-5c25-4550-91a9-1fccfa045e90.mp3","mime_type":"audio/mpeg","size_in_bytes":34787488,"duration_in_seconds":2484}]},{"id":"a799ecd4-b789-4576-a46a-62b4b17a0217","title":"#37: Should You Cut Out Sugar Completely?, How Wearable Tech Could Help You Be More Healthy","url":"https://liftandlearn.fireside.fm/liftandlearn-37","content_text":"After talking about the playoffs and some new fitness studies, I talk about if you should cut out sugar completely and how wearable technology could help you become more healthy.\n\n\nShould you cut out sugar completely? (9:01)\nHow wearable tech could help you in your fitness journey (16:23)\n","content_html":"\u003cp\u003eAfter talking about the playoffs and some new fitness studies, I talk about if you should cut out sugar completely and how wearable technology could help you become more healthy.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eShould you cut out sugar completely? (9:01)\u003c/li\u003e\n\u003cli\u003eHow wearable tech could help you in your fitness journey (16:23)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my shoulder recovery, the NBA and NHL Playoffs, and some new fitness studies, I talk about if you should cut out sugar completely and how wearable tech could help you in your fitness journey.","date_published":"2021-05-28T10:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/a799ecd4-b789-4576-a46a-62b4b17a0217.mp3","mime_type":"audio/mpeg","size_in_bytes":20556813,"duration_in_seconds":1468}]},{"id":"9794a384-d8ec-4fab-8475-8f1ca2bb7d5a","title":"#36: Microplastics, What’s a Highly Processed Food, Benefits of HIIT Workouts","url":"https://liftandlearn.fireside.fm/liftandlearn-36","content_text":"After talking about my shoulder recovery process and the playoffs, I talk about microplastics, what a highly processed food is, and why HIIT workouts could be beneficial for you.\n\n\nPlastics and microplastics (14:26)\nWhat’s a highly processed food? (22:43)\nBenefits of HIIT workouts (30:29)\n","content_html":"\u003cp\u003eAfter talking about my shoulder recovery process and the playoffs, I talk about microplastics, what a highly processed food is, and why HIIT workouts could be beneficial for you.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003ePlastics and microplastics (14:26)\u003c/li\u003e\n\u003cli\u003eWhat’s a highly processed food? (22:43)\u003c/li\u003e\n\u003cli\u003eBenefits of HIIT workouts (30:29)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about the playoffs and microplastics, I talk about what a highly processed food is and why HIIT workouts could be beneficial for you.","date_published":"2021-05-21T10:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/9794a384-d8ec-4fab-8475-8f1ca2bb7d5a.mp3","mime_type":"audio/mpeg","size_in_bytes":32769110,"duration_in_seconds":2340}]},{"id":"9aae2564-da79-466d-82b4-9c1cdac197ed","title":"#35: Should You Stop Eating At Night?, How To Stay Fit During the Pandemic","url":"https://liftandlearn.fireside.fm/liftandlearn-35","content_text":"After talking about getting back into exercises and how my week went, I talk about if you should stop eating at night and how to stay fit during the pandemic.\n\n\nShould you stop eating at night? (10:49)\nHow you can stay fit during the pandemic (18:32)\n","content_html":"\u003cp\u003eAfter talking about getting back into exercises and how my week went, I talk about if you should stop eating at night and how to stay fit during the pandemic.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eShould you stop eating at night? (10:49)\u003c/li\u003e\n\u003cli\u003eHow you can stay fit during the pandemic (18:32)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about the NHL Playoffs coming soon, my injury recovery, and a new electric Subaru SUV, I talk about if you should stop eating at night and how to stay fit during the pandemic if you're stuck at home.","date_published":"2021-05-14T11:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/9aae2564-da79-466d-82b4-9c1cdac197ed.mp3","mime_type":"audio/mpeg","size_in_bytes":23989408,"duration_in_seconds":1713}]},{"id":"14ea43ca-26eb-41c1-bda7-68ce96119698","title":"#34: How to Grow Your Butt, What is DOMS?","url":"https://liftandlearn.fireside.fm/liftandlearn-34","content_text":"After talking about being home again finally and the NY Rangers brawl, I talk about techniques and ways to grow your butt and what exactly DOMS is.\n\n\nHow to grow your butt (10:02)\nWhat is DOMS? (19:26)\n","content_html":"\u003cp\u003eAfter talking about being home again finally and the NY Rangers brawl, I talk about techniques and ways to grow your butt and what exactly DOMS is.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to grow your butt (10:02)\u003c/li\u003e\n\u003cli\u003eWhat is DOMS? (19:26)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about being back in Canada, the NY Rangers brawl, and the Bill and Melinda Gates divorce, I talk about ways to grow your butt and what exactly DOMS is.","date_published":"2021-05-07T11:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/14ea43ca-26eb-41c1-bda7-68ce96119698.mp3","mime_type":"audio/mpeg","size_in_bytes":22928470,"duration_in_seconds":1637}]},{"id":"6f09d551-d9ef-4027-9ad7-57f20250b0fd","title":"#33: The Biggest Issue In Health, Food as Medicine","url":"https://liftandlearn.fireside.fm/liftandlearn-33","content_text":"After talking about how my quarantine is going, and my shoulder recovery, I talk about what I believe is the biggest issue in health and how we can use food as medicine.\n\n\nBiggest issue in health right now (9:23)\nFood as medicine (16:34)\n","content_html":"\u003cp\u003eAfter talking about how my quarantine is going, and my shoulder recovery, I talk about what I believe is the biggest issue in health and how we can use food as medicine.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eBiggest issue in health right now (9:23)\u003c/li\u003e\n\u003cli\u003eFood as medicine (16:34)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about finishing up my quarantine, I talk about the biggest issue with our health in today's society and how to use food as medicine.","date_published":"2021-04-30T11:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/6f09d551-d9ef-4027-9ad7-57f20250b0fd.mp3","mime_type":"audio/mpeg","size_in_bytes":25529065,"duration_in_seconds":1823}]},{"id":"c08d73e2-7fa8-4f10-b431-59312457cfbb","title":"#32: How to Build Muscle and Lose Fat at the Same Time, Best Warmup to Do","url":"https://liftandlearn.fireside.fm/liftandlearn-32","content_text":"After talking about dislocating my shoulder and my journey back to Canada, I talk about how to build muscle and lose fat at the same time and the best warmup you can do before your workout.\n\n\nHow to build muscle and lose fat at the same time (17:10)\nBest warmup to do before exercising (27:41)\n","content_html":"\u003cp\u003eAfter talking about dislocating my shoulder and my journey back to Canada, I talk about how to build muscle and lose fat at the same time and the best warmup you can do before your workout.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to build muscle and lose fat at the same time (17:10)\u003c/li\u003e\n\u003cli\u003eBest warmup to do before exercising (27:41)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my shoulder dislocation and getting back into Canada, I talk about how to build muscle and lose fat at the same time and the best warmup to do.","date_published":"2021-04-23T14:30:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/c08d73e2-7fa8-4f10-b431-59312457cfbb.mp3","mime_type":"audio/mpeg","size_in_bytes":28254368,"duration_in_seconds":2018}]},{"id":"ab89d685-1cd7-4356-bd00-b18165215d61","title":"#31: Building An Ideal Home Gym, Bringing Cooking Into the Home","url":"https://liftandlearn.fireside.fm/liftandlearn31","content_text":"After talking about my failed attempts to get back into Canada and COVID-19, I talk about building an ideal home gym and bringing cooking into your home to be healthier.\n\n\nBuilding a home gym (7:04)\nBringing cooking into the home (14:32)\n","content_html":"\u003cp\u003eAfter talking about my failed attempts to get back into Canada and COVID-19, I talk about building an ideal home gym and bringing cooking into your home to be healthier.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eBuilding a home gym (7:04)\u003c/li\u003e\n\u003cli\u003eBringing cooking into the home (14:32)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my training and failed attempts at getting into Canada, I talk about essential tools you need for your own home gym and bringing cooking into your own home to be more healthy.","date_published":"2021-04-16T10:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/ab89d685-1cd7-4356-bd00-b18165215d61.mp3","mime_type":"audio/mpeg","size_in_bytes":22200333,"duration_in_seconds":1585}]},{"id":"d662b92a-78fc-4df1-8fd6-88f8f40d27f6","title":"#30: Purpose of a Weightlifting Belt, Exercise as Medicine","url":"https://liftandlearn.fireside.fm/liftandlearn-30","content_text":"After talking about COVID-19 in Canada and sports, my last week of training, and the new Toyota GR86, I talk about the purpose of a lifting belt and using exercise as medicine.\n\n\nPurpose of a weightlifting belt (8:18)\nUsing exercise as medicine (11:47)\n","content_html":"\u003cp\u003eAfter talking about COVID-19 in Canada and sports, my last week of training, and the new Toyota GR86, I talk about the purpose of a lifting belt and using exercise as medicine.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003ePurpose of a weightlifting belt (8:18)\u003c/li\u003e\n\u003cli\u003eUsing exercise as medicine (11:47)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about COVID-19 in Toronto and my lifting accomplishments, I talk about the purpose of a weightlifting belt and using exercise as medicine.","date_published":"2021-04-09T12:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/d662b92a-78fc-4df1-8fd6-88f8f40d27f6.mp3","mime_type":"audio/mpeg","size_in_bytes":20223648,"duration_in_seconds":1444}]},{"id":"daac24ff-ea25-4acc-b1cd-70c2a67ec922","title":"#29: What's a Superfood?, Overcoming Knee Problems","url":"https://liftandlearn.fireside.fm/liftandlearn-29","content_text":"After talking about some April Fool's jokes, TV, and my training, I talk all about superfoods and how you can overcome knee injuries.\n\n\nSuperfoods (8:00)\nOvercoming knee problems (15:48)\n","content_html":"\u003cp\u003eAfter talking about some April Fool\u0026#39;s jokes, TV, and my training, I talk all about superfoods and how you can overcome knee injuries.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eSuperfoods (8:00)\u003c/li\u003e\n\u003cli\u003eOvercoming knee problems (15:48)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about the week, I talk about superfoods and how to overcome knee injuries.","date_published":"2021-04-02T00:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/daac24ff-ea25-4acc-b1cd-70c2a67ec922.mp3","mime_type":"audio/mpeg","size_in_bytes":18205636,"duration_in_seconds":1300}]},{"id":"b63ae1ad-4864-4ca5-a90f-27a0c197da4a","title":"#28: Difference Between Sugars in Fruits and Processed Foods, Food Staples In My Diet","url":"https://liftandlearn.fireside.fm/liftandlearn-28","content_text":"After talking about the NBA trade deadline, how my training went, gaming, and a new car announcement, I talk about the difference in the sugars found in fruits and highly processed foods and the food staples in my diet.\n\n\nDifference in sugars in fruits and highly processed foods (6:36)\nFood staples in my diet (13:14)\n","content_html":"\u003cp\u003eAfter talking about the NBA trade deadline, how my training went, gaming, and a new car announcement, I talk about the difference in the sugars found in fruits and highly processed foods and the food staples in my diet.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eDifference in sugars in fruits and highly processed foods (6:36)\u003c/li\u003e\n\u003cli\u003eFood staples in my diet (13:14)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about my training, gaming, and the NBA trade deadline, I talk about the difference in sugars between fruits and processed foods and food staples in my diet.","date_published":"2021-03-26T00:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/b63ae1ad-4864-4ca5-a90f-27a0c197da4a.mp3","mime_type":"audio/mpeg","size_in_bytes":21118550,"duration_in_seconds":1508}]},{"id":"e6dc6e55-3856-41ae-b07c-103b773a6c48","title":"#27: All About Overtraining, Drinking Water to Lose Weight","url":"https://liftandlearn.fireside.fm/liftandlearn-27","content_text":"After talking about sports and my training for this week, I talk about overtraining and the strategy of drinking water to lose weight.\n\n\nOvertraining 101 (5:28)\nDrinking water to lose weight (13:42)\n","content_html":"\u003cp\u003eAfter talking about sports and my training for this week, I talk about overtraining and the strategy of drinking water to lose weight.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eOvertraining 101 (5:28)\u003c/li\u003e\n\u003cli\u003eDrinking water to lose weight (13:42)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about how my training went, I do a deep dive into overtraining and how drinking water can help you lose weight.","date_published":"2021-03-19T00:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/e6dc6e55-3856-41ae-b07c-103b773a6c48.mp3","mime_type":"audio/mpeg","size_in_bytes":18476265,"duration_in_seconds":1319}]},{"id":"1fff6957-d10e-4b7f-a456-7db3aa35bee9","title":"#26: Can You Take Coffee For Pre-Workout?, Getting Outside To Feel Good","url":"https://liftandlearn.fireside.fm/liftandlearn-26","content_text":"After talking about a new war drone, NBA All-Star Weekend, Brent Seabrook retiring, and my training, I talk about if you can or should just take coffee for pre-workout and getting outside to feel good and its benefits.\n\n\nCoffee for pre-workout (6:52)\nGetting outside to feel good (14:15)\n","content_html":"\u003cp\u003eAfter talking about a new war drone, NBA All-Star Weekend, Brent Seabrook retiring, and my training, I talk about if you can or should just take coffee for pre-workout and getting outside to feel good and its benefits.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eCoffee for pre-workout (6:52)\u003c/li\u003e\n\u003cli\u003eGetting outside to feel good (14:15)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about sports and my training, I talk about if you can take coffee for pre-workout and getting outside to feel good.","date_published":"2021-03-12T00:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/1fff6957-d10e-4b7f-a456-7db3aa35bee9.mp3","mime_type":"audio/mpeg","size_in_bytes":18268173,"duration_in_seconds":1304}]},{"id":"51429c91-23a2-41ed-8226-7731688d5df3","title":"#25: How Often Should You Workout, Should You Do HIIT To Lose Weight","url":"https://liftandlearn.fireside.fm/liftandlearn-25","content_text":"After talking about the Blackhawks, my workouts this week, and gaming news, I talk about how often you should workout and if you should do HIIT to lose weight.\n\n\nHow often should you workout (7:20)\nDoing HIIT to lose weight (17:37)\n","content_html":"\u003cp\u003eAfter talking about the Blackhawks, my workouts this week, and gaming news, I talk about how often you should workout and if you should do HIIT to lose weight.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow often should you workout (7:20)\u003c/li\u003e\n\u003cli\u003eDoing HIIT to lose weight (17:37)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about sports, my own training, and some gaming news, I talk about how often you should workout and if you should do HIIT cardio to lose weight.","date_published":"2021-03-05T00:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/51429c91-23a2-41ed-8226-7731688d5df3.mp3","mime_type":"audio/mpeg","size_in_bytes":22054779,"duration_in_seconds":1575}]},{"id":"0d45065e-a305-40ef-8feb-5b27352545bd","title":"#24: The Best / Worst Ab Exercises, Do What Makes You Happy and Healthy","url":"https://liftandlearn.fireside.fm/liftandlearn-24","content_text":"After talking about hockey (Leafs and the Blackhawks), my own training / recovering from a tailbone injury, and a study on sleep, I talk about the worst and best ab exercises and doing what makes you happy and how important that is when it comes to becoming healthy.\n\n\nThe worst and best ab exercises (8:33)\nDo what makes you happy and healthy (22:11)\n","content_html":"\u003cp\u003eAfter talking about hockey (Leafs and the Blackhawks), my own training / recovering from a tailbone injury, and a study on sleep, I talk about the worst and best ab exercises and doing what makes you happy and how important that is when it comes to becoming healthy.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eThe worst and best ab exercises (8:33)\u003c/li\u003e\n\u003cli\u003eDo what makes you happy and healthy (22:11)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about hockey, my training and a new sleep study, I talk about the best and worst ab exercises and doing things that make you happy and healthy.","date_published":"2021-02-26T00:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/0d45065e-a305-40ef-8feb-5b27352545bd.mp3","mime_type":"audio/mpeg","size_in_bytes":23531899,"duration_in_seconds":1680}]},{"id":"1716b26f-b9a8-4073-b8c2-d515c8ed91ab","title":"#23: Mistakes I’ve Made So You Can Avoid Them, Importance of Meditation","url":"https://liftandlearn.fireside.fm/liftandlearn-23","content_text":"After talking about my week of training, sports, and the negative long term effects of energy drinks, I talk about the mistakes I’ve made so that you can avoid doing them and all about meditation.\n\n\nMistakes I’ve made (7:05)\nImportance of meditation (21:39)\n","content_html":"\u003cp\u003eAfter talking about my week of training, sports, and the negative long term effects of energy drinks, I talk about the mistakes I’ve made so that you can avoid doing them and all about meditation.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eMistakes I’ve made (7:05)\u003c/li\u003e\n\u003cli\u003eImportance of meditation (21:39)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about how my training went this week I talk about how bad energy drinks are, the mistakes I've made in my own health and fitness journey and meditation benefits.","date_published":"2021-02-19T00:45:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/1716b26f-b9a8-4073-b8c2-d515c8ed91ab.mp3","mime_type":"audio/mpeg","size_in_bytes":22678688,"duration_in_seconds":1619}]},{"id":"f3423f48-9872-46c8-b297-3d3f65b75a22","title":"#22: What’s In My Gym Bag, Pros and Cons of Being a Personal Trainer, How to Stay in Shape in the Winter During the Pandemic","url":"https://liftandlearn.fireside.fm/liftandlearn-22","content_text":"After talking about sports, tech, HBO’s Last of Us series, and new research on the Mediterranean diet, I talk about what’s in my gym bag, the pros and cons of being a personal trainer, and I give you a few tips on how to stay in shape in the Winter during this pandemic.\n\n\nWhat’s in my gym bag? (11:31)\nPros and Cons of being a personal trainer (16:06)\nHow to stay in shape in the Winter during a pandemic (21:52)\n","content_html":"\u003cp\u003eAfter talking about sports, tech, HBO’s Last of Us series, and new research on the Mediterranean diet, I talk about what’s in my gym bag, the pros and cons of being a personal trainer, and I give you a few tips on how to stay in shape in the Winter during this pandemic.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhat’s in my gym bag? (11:31)\u003c/li\u003e\n\u003cli\u003ePros and Cons of being a personal trainer (16:06)\u003c/li\u003e\n\u003cli\u003eHow to stay in shape in the Winter during a pandemic (21:52)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking a bit about how my training is going and current events, I talk about what's in my gym bag, the pros and cons of being a personal trainer, and how to stay in shape in the Winter during the COVID-19 pandemic.","date_published":"2021-02-12T00:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/f3423f48-9872-46c8-b297-3d3f65b75a22.mp3","mime_type":"audio/mpeg","size_in_bytes":26257202,"duration_in_seconds":1875}]},{"id":"a5541a91-3d63-41e4-a6c3-b3e48ad636b7","title":"#21: Why Getting Stronger is the Key, The Importance of Vitamin D","url":"https://liftandlearn.fireside.fm/liftandlearn-21","content_text":"After talking about sports, new research on sleep and stress on college athletes, and Cosmo’s latest cover glorying plus-sized models, I talk about why getting strong is so important and the multiple benefits of vitamin D - especially during the flu and COVID-19 season.\n\n\nWhy getting stronger is the key (10:20)\nImportance of vitamin D (16:05)\n","content_html":"\u003cp\u003eAfter talking about sports, new research on sleep and stress on college athletes, and Cosmo’s latest cover glorying plus-sized models, I talk about why getting strong is so important and the multiple benefits of vitamin D - especially during the flu and COVID-19 season.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhy getting stronger is the key (10:20)\u003c/li\u003e\n\u003cli\u003eImportance of vitamin D (16:05)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about some new research on sleep and stress and heart health, I talk about why getting strong makes you healthier and why vitamin D is so important.","date_published":"2021-02-05T00:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/a5541a91-3d63-41e4-a6c3-b3e48ad636b7.mp3","mime_type":"audio/mpeg","size_in_bytes":19995076,"duration_in_seconds":1428}]},{"id":"80952038-36e4-4e51-aac5-25a3e887d75e","title":"#20: How Much Volume Should You Be Doing In Workouts?, What Should I Start First: Diet or Exercise?","url":"https://liftandlearn.fireside.fm/liftandlearn-20","content_text":"After talking about COVID-19 (again), some new science studies, and the Olympics, I talk about how much volume you should be doing in your workouts and what you should start first: diet or exercise if you want to become more healthy.\n\n\nHow much volume should you be doing in workouts? (13:20)\nShould you start diet / exercise first? (21:28)\n","content_html":"\u003cp\u003eAfter talking about COVID-19 (again), some new science studies, and the Olympics, I talk about how much volume you should be doing in your workouts and what you should start first: diet or exercise if you want to become more healthy.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow much volume should you be doing in workouts? (13:20)\u003c/li\u003e\n\u003cli\u003eShould you start diet / exercise first? (21:28)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about some new science studies involving marijuana and gut microbiome stuff, I talk about how much volume you should do in workouts and if you should start diet or exercise first.","date_published":"2021-01-29T00:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/80952038-36e4-4e51-aac5-25a3e887d75e.mp3","mime_type":"audio/mpeg","size_in_bytes":25508219,"duration_in_seconds":1821}]},{"id":"ee57c999-9be3-4b04-a633-bfd761ea764b","title":"#19: Should I Do My Reps Fast / Slow?, Should Children Exercise?","url":"https://liftandlearn.fireside.fm/liftandlearn-19","content_text":"After talking about sports, shows / movies, fitness products at CES 2021, and Razer’s new futuristic mask, I talk about if you should do your reps fast or slow and if kids / children should workout with weights.\n\n\nRep tempo discussion (7:34)\nShould kids workout? Is it safe? (16:46)\n","content_html":"\u003cp\u003eAfter talking about sports, shows / movies, fitness products at CES 2021, and Razer’s new futuristic mask, I talk about if you should do your reps fast or slow and if kids / children should workout with weights.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eRep tempo discussion (7:34)\u003c/li\u003e\n\u003cli\u003eShould kids workout? Is it safe? (16:46)\u003c/li\u003e\n\u003c/ul\u003e","summary":"After talking about sports, shows / movies, CES 2021, and Razer's Project Hazel, I talk about the importance of rep tempo and if children should workout / exercise.","date_published":"2021-01-22T00:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/ee57c999-9be3-4b04-a633-bfd761ea764b.mp3","mime_type":"audio/mpeg","size_in_bytes":21388813,"duration_in_seconds":1527}]},{"id":"d4c83619-7171-4e10-a6f4-b1b7bf4bf5e6","title":"#18: The Best Supplements to Take, Comparing Yourself To Only Yourself","url":"https://liftandlearn.fireside.fm/liftandlearn-18","content_text":"After talking about CES 2021, sports and how they’re dealing with COVID-19, and Tesla’s stock absolutely boomin’. In the fitness part of the episode I talk about the top 5 supplements to take and why you should compare yourself to yourself to make progress and don’t compare yourself to others.\n\n\nBest supplements to take (11:41)\nComparing yourself to yourself (28:15)\n","content_html":"\u003cp\u003eAfter talking about CES 2021, sports and how they’re dealing with COVID-19, and Tesla’s stock absolutely boomin’. In the fitness part of the episode I talk about the top 5 supplements to take and why you should compare yourself to yourself to make progress and don’t compare yourself to others.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eBest supplements to take (11:41)\u003c/li\u003e\n\u003cli\u003eComparing yourself to yourself (28:15)\u003c/li\u003e\n\u003c/ul\u003e","summary":"In the first part I talk briefly about CES 2021, Cobra Kai, sports and COVID-19, Tesla stock, and Hyundai talking with Apple and buying Boston Dynamics. In the fitness part, I talk about the best supplements to take and comparing yourself to yourself to be better.","date_published":"2021-01-15T00:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/d4c83619-7171-4e10-a6f4-b1b7bf4bf5e6.mp3","mime_type":"audio/mpeg","size_in_bytes":35411396,"duration_in_seconds":2529}]},{"id":"4ead5aaf-664b-4695-9e81-684ad0e76e7f","title":"#17: Why You Need To Track Your Food In Order To Be Healthy, Why the BMI Is Flawed","url":"https://liftandlearn.fireside.fm/liftandlearn-17","content_text":"In the first part, I talk about my lifts, the Bills hosting a playoff game, Dr. Dre suffering a brain aneurysm, and finish off talking about two shows: Cobra Kai and Dexter. In the fitness topics for today's episode, I talk about why tracking your food is so important and why BMI alone doesn't tell you much.\n\n\nWhy you need to track your food (8:55)\nWhy BMI is stupid (21:06)\n","content_html":"\u003cp\u003eIn the first part, I talk about my lifts, the Bills hosting a playoff game, Dr. Dre suffering a brain aneurysm, and finish off talking about two shows: Cobra Kai and Dexter. In the fitness topics for today\u0026#39;s episode, I talk about why tracking your food is so important and why BMI alone doesn\u0026#39;t tell you much.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhy you need to track your food (8:55)\u003c/li\u003e\n\u003cli\u003eWhy BMI is stupid (21:06)\u003c/li\u003e\n\u003c/ul\u003e","summary":"In this episode, I go over my current lifts, the Bills playoff game, Cobra Kai, and Dexter. I also talk about tracking your food along with why the BMI scale is outdated and flawed.","date_published":"2021-01-08T00:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/4ead5aaf-664b-4695-9e81-684ad0e76e7f.mp3","mime_type":"audio/mpeg","size_in_bytes":22928470,"duration_in_seconds":1637}]},{"id":"6ad2de68-1728-48d3-a512-bad1aa5fb863","title":"#16: What Do Newbies Need To Do To Be Healthy, Does Detoxing Work?","url":"https://liftandlearn.fireside.fm/liftandlearn-16","content_text":"In the first portion of the first episode of the new year, I talked about the first few months and the future of this podcast, Lift \u0026amp; Learn. I also talked about some gaming I’ve been doing, how my lifts have been going, some Christmas treats, and what England is going to do to try to reduce obesity rates. In the fitness part of the episode, I talked about what newbies need to do to start being healthier and I talk about how detoxing doesn’t work - but does have some benefits.\n\n\nWhat do newbies need to do? (11:12)\nDoes detoxing work? (28:09)\n","content_html":"\u003cp\u003eIn the first portion of the first episode of the new year, I talked about the first few months and the future of this podcast, Lift \u0026amp; Learn. I also talked about some gaming I’ve been doing, how my lifts have been going, some Christmas treats, and what England is going to do to try to reduce obesity rates. In the fitness part of the episode, I talked about what newbies need to do to start being healthier and I talk about how detoxing doesn’t work - but does have some benefits.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhat do newbies need to do? (11:12)\u003c/li\u003e\n\u003cli\u003eDoes detoxing work? (28:09)\u003c/li\u003e\n\u003c/ul\u003e","summary":"I reflect on the first few months - and the future - of the podcast. Then, I go into some gaming, my workouts, some Christmas goodies, and what one country is going to do to reduce obesity rates. In the fitness portion, I go through what newbies can do to be more healthy and why detoxing (and detox teas) don't work.","date_published":"2021-01-01T00:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/6ad2de68-1728-48d3-a512-bad1aa5fb863.mp3","mime_type":"audio/mpeg","size_in_bytes":31125590,"duration_in_seconds":2223}]},{"id":"8ebf0910-d6c8-4853-8883-a8930faa9513","title":"#15: How Alcohol Affects Your Health, Regarding Mental Health","url":"https://liftandlearn.fireside.fm/liftandlearn-15","content_text":"In the first part, I talk about upcoming movies/shows, Mr. Olympia 2020, the NHL season, and the new Ontario lockdown. After that, I dive into how alcohol affects your health and then I talk about mental health for a bit.\n\n\nHow alcohol affects your health (12:23)\nMental health talk (20:09)\n","content_html":"\u003cp\u003eIn the first part, I talk about upcoming movies/shows, Mr. Olympia 2020, the NHL season, and the new Ontario lockdown. After that, I dive into how alcohol affects your health and then I talk about mental health for a bit.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow alcohol affects your health (12:23)\u003c/li\u003e\n\u003cli\u003eMental health talk (20:09)\u003c/li\u003e\n\u003c/ul\u003e","summary":"Talking about movies/shows, Mr. Olympia 2020, NHL season, and the new lockdown. Also talked about how alcohol affects your health and mental health.","date_published":"2020-12-25T00:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/8ebf0910-d6c8-4853-8883-a8930faa9513.mp3","mime_type":"audio/mpeg","size_in_bytes":28150505,"duration_in_seconds":2010}]},{"id":"e5ea650b-0456-4634-8037-c9653420bbf1","title":"#14: Why We Need To Eat More Plant Based Meals, How to Not Lose Gains From Holiday Eating","url":"https://liftandlearn.fireside.fm/liftandlearn-14","content_text":"After talking about some more PRs, the COVID vaccine, gaming, and basketball finally coming back, I talk about why we need to eat more plant-based meals and how to not lose all your gains this holiday season.\n\n\nWhy we need to eat more plant-based meals (9:19)\nHow not lose your gains over the Christmas holidays (15:57)\n","content_html":"\u003cp\u003eAfter talking about some more PRs, the COVID vaccine, gaming, and basketball finally coming back, I talk about why we need to eat more plant-based meals and how to not lose all your gains this holiday season.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhy we need to eat more plant-based meals (9:19)\u003c/li\u003e\n\u003cli\u003eHow not lose your gains over the Christmas holidays (15:57)\u003c/li\u003e\n\u003c/ul\u003e","summary":"","date_published":"2020-12-18T00:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/e5ea650b-0456-4634-8037-c9653420bbf1.mp3","mime_type":"audio/mpeg","size_in_bytes":22262505,"duration_in_seconds":1590}]},{"id":"be4ffc9b-5fbb-49ee-a2b3-4579246fbf7f","title":"#13: Should You Bulk or Cut If You're Young and Starting To Lift, What To Do In Between Sets","url":"https://liftandlearn.fireside.fm/liftandlearn-13","content_text":"After talking about some deadlift PRs and my experience with Hot Ones hot sauce, I break down if you should bulk or cut as a new and young lifter and then I give you a few ideas on what you can do in between sets at the gym.\n\n\nBulk or cut for a new lifter (5:45)\nWhat to do in between sets (16:03)\n","content_html":"\u003cp\u003eAfter talking about some deadlift PRs and my experience with Hot Ones hot sauce, I break down if you should bulk or cut as a new and young lifter and then I give you a few ideas on what you can do in between sets at the gym.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eBulk or cut for a new lifter (5:45)\u003c/li\u003e\n\u003cli\u003eWhat to do in between sets (16:03)\u003c/li\u003e\n\u003c/ul\u003e","summary":"Talking about Deadlift PRs, some Hot Ones hot sauce, and then I talk about if you should bulk or cut if you're a new lifter along with a few things you can do in between sets at the gym.","date_published":"2020-12-11T00:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/be4ffc9b-5fbb-49ee-a2b3-4579246fbf7f.mp3","mime_type":"audio/mpeg","size_in_bytes":18850756,"duration_in_seconds":1346}]},{"id":"89304b99-5f1b-4d9b-a635-065e3b768441","title":"#12: Ways To Stay Healthy With a Desk Job, How to Prevent Sickness","url":"https://liftandlearn.fireside.fm/liftandlearn-12","content_text":"After talking about my new deadlift PR and some new equipment I’ve been playing around with at my new gym, I go over a few ways you can stay healthy if you have a desk job or if you’re currently working from home. In the second topic, I go over how to give your own body a fighting chance to prevent sickness and disease even with COVID-19 out and about.\n\n\nWays to stay healthy if you have a desk job or if you’re stuck at home (6:11)\nWhat you can do to prevent getting sick (15:54)\n","content_html":"\u003cp\u003eAfter talking about my new deadlift PR and some new equipment I’ve been playing around with at my new gym, I go over a few ways you can stay healthy if you have a desk job or if you’re currently working from home. In the second topic, I go over how to give your own body a fighting chance to prevent sickness and disease even with COVID-19 out and about.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWays to stay healthy if you have a desk job or if you’re stuck at home (6:11)\u003c/li\u003e\n\u003cli\u003eWhat you can do to prevent getting sick (15:54)\u003c/li\u003e\n\u003c/ul\u003e","summary":"","date_published":"2020-12-04T00:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/89304b99-5f1b-4d9b-a635-065e3b768441.mp3","mime_type":"audio/mpeg","size_in_bytes":20078093,"duration_in_seconds":1434}]},{"id":"dfd1b09f-b0ff-4e65-9fe8-977133a4c43f","title":"#11: How To Deal With Back Pain After Working Out, Why Girls Won’t Get Muscular Lifting Weights","url":"https://liftandlearn.fireside.fm/liftandlearn-11","content_text":"After talking about my current gym situation as I vacate to the USA, I talk about dealing with back pain issues and why girls won’t get muscular from working out.\n\n\nHow to deal with back pain after working out (4:45)\nWhy girls won’t get muscular after resistance training (15:30)\n","content_html":"\u003cp\u003eAfter talking about my current gym situation as I vacate to the USA, I talk about dealing with back pain issues and why girls won’t get muscular from working out.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to deal with back pain after working out (4:45)\u003c/li\u003e\n\u003cli\u003eWhy girls won’t get muscular after resistance training (15:30)\u003c/li\u003e\n\u003c/ul\u003e","summary":"Giving you a few strategies on how to deal with back pain and breaking down why women won't immediately look muscular if they lift weights or resistance train.","date_published":"2020-11-27T00:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/dfd1b09f-b0ff-4e65-9fe8-977133a4c43f.mp3","mime_type":"audio/mpeg","size_in_bytes":18746528,"duration_in_seconds":1339}]},{"id":"fd65521f-77ab-409f-b813-d9247632d3dd","title":"#10: Losing Body Fat in Ab Area, What’s A Healthy Plate of Food?","url":"https://liftandlearn.fireside.fm/liftandlearn-10","content_text":"After talking about my new PS5 and the gyms closing (again!!), I talk about how to lose body fat in your ab area and then I go over what a healthy plate of food looks like.\n\n\nLosing body fat in your abdominals (6:43)\nA healthy plate of food (15:58)\n","content_html":"\u003cp\u003eAfter talking about my new PS5 and the gyms closing (again!!), I talk about how to lose body fat in your ab area and then I go over what a healthy plate of food looks like.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eLosing body fat in your abdominals (6:43)\u003c/li\u003e\n\u003cli\u003eA healthy plate of food (15:58)\u003c/li\u003e\n\u003c/ul\u003e","summary":"","date_published":"2020-11-20T00:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/fd65521f-77ab-409f-b813-d9247632d3dd.mp3","mime_type":"audio/mpeg","size_in_bytes":24988173,"duration_in_seconds":1784}]},{"id":"e6e24f5b-81a8-4e7f-97be-e27dabb7e4b5","title":"#9: How to Get Better at a Lift, The Importance of Fibre","url":"https://liftandlearn.fireside.fm/liftandlearn-9","content_text":"After talking about the gyms not really opening up, I talk about what you can do in order to get better at doing a certain lift. After that, I go over the importance of fibre (fiber?), specifically why it’s good for you and how to eat more of it.\n\n\nHow to improve in an exercise (5:54)\nFibre talk (15:45)\n","content_html":"\u003cp\u003eAfter talking about the gyms not really opening up, I talk about what you can do in order to get better at doing a certain lift. After that, I go over the importance of fibre (fiber?), specifically why it’s good for you and how to eat more of it.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to improve in an exercise (5:54)\u003c/li\u003e\n\u003cli\u003eFibre talk (15:45)\u003c/li\u003e\n\u003c/ul\u003e","summary":"In this episode I'll go over why frequency is key when it comes to trying to improve a certain lift or if you want to bring up a lagging body part. I also tell you why fibre is so important when it comes to being healthy and I give you a few foods you can eat for yourself.","date_published":"2020-11-13T00:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/e6e24f5b-81a8-4e7f-97be-e27dabb7e4b5.mp3","mime_type":"audio/mpeg","size_in_bytes":19766135,"duration_in_seconds":1411}]},{"id":"938191a0-5313-42af-851a-c69548aff042","title":"#8: Why/How Does Muscle Building Increase Metabolism, Strategies To Deal With Stress","url":"https://liftandlearn.fireside.fm/liftandlearn-8","content_text":"After talking about the gyms reopening soon, I explain why and how muscle building increases your metabolism if you’re chasing weight loss. And I give you a few strategies to combat stress in these difficult times.\n\n\nWays muscle building increases metabolism (7:18)\nHow to deal with stress (22:16)\n","content_html":"\u003cp\u003eAfter talking about the gyms reopening soon, I explain why and how muscle building increases your metabolism if you’re chasing weight loss. And I give you a few strategies to combat stress in these difficult times.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWays muscle building increases metabolism (7:18)\u003c/li\u003e\n\u003cli\u003eHow to deal with stress (22:16)\u003c/li\u003e\n\u003c/ul\u003e","summary":"Explaining why and how muscle building increases your metabolism and speeds up your weight loss, and I give you multiple strategies in order to deal with the stress in your life.","date_published":"2020-11-06T00:15:00.000-05:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/938191a0-5313-42af-851a-c69548aff042.mp3","mime_type":"audio/mpeg","size_in_bytes":28545838,"duration_in_seconds":2038}]},{"id":"ce5553ad-aa35-490c-a3c3-2765cb86aad3","title":"#7: Should You Stretch Everyday?, Is Full Range of Motion Important?","url":"https://liftandlearn.fireside.fm/liftandlearn-7","content_text":"After talking about pre-ordering a PS5 and how my workouts are going now that the gms are closed again, I talk about how to stretch properly and why you need to be doing exercises with a full range of motion.\n\n\nHow to stretch properly (8:51)\nWhy your exercises need to be performed with a full range of motion (19:55)\n","content_html":"\u003cp\u003eAfter talking about pre-ordering a PS5 and how my workouts are going now that the gms are closed again, I talk about how to stretch properly and why you need to be doing exercises with a full range of motion.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eHow to stretch properly (8:51)\u003c/li\u003e\n\u003cli\u003eWhy your exercises need to be performed with a full range of motion (19:55)\u003c/li\u003e\n\u003c/ul\u003e","summary":"I tell you why stretching is so important and how to do it properly; I also go over why doing exercises with a full range of motion is important when it comes to muscle building and fat loss.\r\n","date_published":"2020-10-30T00:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/ce5553ad-aa35-490c-a3c3-2765cb86aad3.mp3","mime_type":"audio/mpeg","size_in_bytes":24031095,"duration_in_seconds":1716}]},{"id":"1e525289-8f12-4c49-8187-69674b0b332e","title":"#6: Why Resistance Training Is the Best, Importance of Sleep","url":"https://liftandlearn.fireside.fm/liftandlearn-6","content_text":"At first, I talked about what was probably my last workout of 2020 and about beating your past self when it comes to making both real and sustainable progress. During the fitness part, I go over why resistance training is the best form of exercise you can do and why your lack of sleep may be holding you back in all aspects of life.\n\n\nWhy resistance training is the key (13:52)\nThe importance of sleep (24:13)\n","content_html":"\u003cp\u003eAt first, I talked about what was probably my last workout of 2020 and about beating your past self when it comes to making both real and sustainable progress. During the fitness part, I go over why resistance training is the best form of exercise you can do and why your lack of sleep may be holding you back in all aspects of life.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eWhy resistance training is the key (13:52)\u003c/li\u003e\n\u003cli\u003eThe importance of sleep (24:13)\u003c/li\u003e\n\u003c/ul\u003e","summary":"This episode goes over why resistance training is the best form of movement / exercise you can do and the importance / benefits of sleep - and why you need more of it.","date_published":"2020-10-23T00:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/1e525289-8f12-4c49-8187-69674b0b332e.mp3","mime_type":"audio/mpeg","size_in_bytes":27381038,"duration_in_seconds":1955}]},{"id":"c23d05ba-ee82-4456-9b50-1478754a5857","title":"#5: Why You Should / Need To Deadlift, All About Creatine","url":"https://liftandlearn.fireside.fm/liftandlearn-5","content_text":"After talking about my training, deadlift progress, gyms being closed (again!), and the launch of my personal website, I talk about two essential things: deadlifting and creatine.\n\n\nImportance of the deadlift (7:18)\nAll about creatine (18:38)\n","content_html":"\u003cp\u003eAfter talking about my training, deadlift progress, gyms being closed (again!), and the launch of my personal website, I talk about two essential things: deadlifting and creatine.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eImportance of the deadlift (7:18)\u003c/li\u003e\n\u003cli\u003eAll about creatine (18:38)\u003c/li\u003e\n\u003c/ul\u003e","summary":"In this episode I go over why everyone needs to be deadlifting and also why everyone should be taking creatine.","date_published":"2020-10-16T00:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/c23d05ba-ee82-4456-9b50-1478754a5857.mp3","mime_type":"audio/mpeg","size_in_bytes":22075255,"duration_in_seconds":1576}]},{"id":"87322d19-3cd4-4078-93f2-8b762f2b98d5","title":"#4: Ways to Stop Plateau, Intermittent Fasting To Lose Weight","url":"https://liftandlearn.fireside.fm/liftandlearn-4","content_text":"After talking about some of my workouts from the week, I touch on how to prevent or break out of plateaus and why you shouldn’t rely on intermittent fasting to lose weight.\n\n\nPrevent / breaking out of plateaus (6:07)\nWhy you shouldn’t use intermittent fasting to lose weight (17:25)\n","content_html":"\u003cp\u003eAfter talking about some of my workouts from the week, I touch on how to prevent or break out of plateaus and why you shouldn’t rely on intermittent fasting to lose weight.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003ePrevent / breaking out of plateaus (6:07)\u003c/li\u003e\n\u003cli\u003eWhy you shouldn’t use intermittent fasting to lose weight (17:25)\u003c/li\u003e\n\u003c/ul\u003e","summary":"Talking about plateaus in and out of the gym along with intermittent fasting and why I don't advise it.","date_published":"2020-10-09T00:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/87322d19-3cd4-4078-93f2-8b762f2b98d5.mp3","mime_type":"audio/mpeg","size_in_bytes":26602562,"duration_in_seconds":1472}]},{"id":"7e8c8218-068b-4498-bcaf-eff86b3cffcc","title":"#3: Why You Should / Need To Squat, Mobility Especially During the Pandemic","url":"https://liftandlearn.fireside.fm/liftandlearn-3","content_text":"After talking about some birthday presents, I touch on why squatting is so important and why you should be doing mobility drills - especially if the pandemic has closed your gym.\n\n\nA case for squatting (5:07)\nMobility exercises (11:32)\n\n\nProducts Mentioned:\nMark Bell Slingshot\nMicro Plates","content_html":"\u003cp\u003eAfter talking about some birthday presents, I touch on why squatting is so important and why you should be doing mobility drills - especially if the pandemic has closed your gym.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eA case for squatting (5:07)\u003c/li\u003e\n\u003cli\u003eMobility exercises (11:32)\u003c/li\u003e\n\u003c/ul\u003e\n\n\u003cp\u003eProducts Mentioned:\u003cbr\u003e\n\u003ca href=\"https://amzn.to/34HpNVh\" rel=\"nofollow\"\u003eMark Bell Slingshot\u003c/a\u003e\u003cbr\u003e\n\u003ca href=\"https://amzn.to/2Gtu1aD\" rel=\"nofollow\"\u003eMicro Plates\u003c/a\u003e\u003c/p\u003e","summary":"The importance of the squat and mobility - especially during the COVID-19 pandemic.","date_published":"2020-10-02T00:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/7e8c8218-068b-4498-bcaf-eff86b3cffcc.mp3","mime_type":"audio/mpeg","size_in_bytes":11437298,"duration_in_seconds":1429}]},{"id":"9f1bbe36-d774-4e83-ac58-476e1540f0ac","title":"#2: Ways to Progressively Overload, SMART Goals","url":"https://liftandlearn.fireside.fm/liftandlearn-2","content_text":"I talk about ways that you can progressively overload in the gym and talk a bit about setting your own SMART goals.\n\n\nProgressive Overload talk (0:44)\nAll About SMART Goals (11:00)\n","content_html":"\u003cp\u003eI talk about ways that you can progressively overload in the gym and talk a bit about setting your own SMART goals.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eProgressive Overload talk (0:44)\u003c/li\u003e\n\u003cli\u003eAll About SMART Goals (11:00)\u003c/li\u003e\n\u003c/ul\u003e","summary":"Giving you multiple ways to progressively overload, setting your own SMART goals","date_published":"2020-09-25T04:15:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/9f1bbe36-d774-4e83-ac58-476e1540f0ac.mp3","mime_type":"audio/mpeg","size_in_bytes":17559746,"duration_in_seconds":964}]},{"id":"b50aee0d-ba1c-4732-a670-39554078c5f4","title":"#1: Calories In vs Calories Out, Can I Achieve My Fitness Goals Working Out at Home?","url":"https://liftandlearn.fireside.fm/liftandlearn-1","content_text":"After introducing myself for a little bit I talk about Calories In / Out in order to gain weight or lose weight. I address BMR, TDEE, and how many calories is in a pound of fat and how you can manipulate them. I also dive into home workouts and why you can still maintain good health by doing them; I even discuss a bit about what I’ve been doing and a few things you can try at home for yourself.\n\n\nCalories In vs Calories Out (11:10)\nTalking about home workouts (31:35)\n","content_html":"\u003cp\u003eAfter introducing myself for a little bit I talk about Calories In / Out in order to gain weight or lose weight. I address BMR, TDEE, and how many calories is in a pound of fat and how you can manipulate them. I also dive into home workouts and why you can still maintain good health by doing them; I even discuss a bit about what I’ve been doing and a few things you can try at home for yourself.\u003c/p\u003e\n\n\u003cul\u003e\n\u003cli\u003eCalories In vs Calories Out (11:10)\u003c/li\u003e\n\u003cli\u003eTalking about home workouts (31:35)\u003c/li\u003e\n\u003c/ul\u003e","summary":"Calories in / out, home workouts you can do to stay healthy.","date_published":"2020-09-24T20:00:00.000-04:00","attachments":[{"url":"https://chrt.fm/track/B45224/aphid.fireside.fm/d/1437767933/bdec87e3-bc3a-4856-9d89-72ce771cec5a/b50aee0d-ba1c-4732-a670-39554078c5f4.mp3","mime_type":"audio/mpeg","size_in_bytes":47832379,"duration_in_seconds":2545}]}]}