エピソード

  • “Is This Even Helping?” — The Hidden Progress You’re Probably Missing

    “Is This Even Helping?” — The Hidden Progress You’re Probably Missing
    2025/07/04
    Episode Notes: - **"Most people quit fitness not because changes aren't working—but because results don't look like what they expected."** Real progress often occurs internally before visible changes appear. - **Non-scale victories worth celebrating:** Improved coordination, balance, mobility, stamina, strength, bone density, and greater confidence in daily activities. - **Quality of life improvements matter more than numbers:** Being able to carry dog food from the car, go hiking, play badminton with your kids—these functional improvements make life meaningfully better. - **Track progress by asking better questions:** "How do you feel in your body compared to when you started?" and "What problem brought you here, and how much of that problem still exists?" - **Fitness goals should evolve with life changes:** As you progress through different life stages (parenthood, grief, menopause, etc.), your fitness goals and measures of success should adapt accordingly. - **The Timber & Steel approach:** Viewing fitness holistically rather than just focusing on weight loss or lifting numbers—connecting physical training to personal growth and life improvement.
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    18 分
  • The Mental Game of Modification

    The Mental Game of Modification
    2025/06/20
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    1分未満
  • Staying Fit on Vacation

    Staying Fit on Vacation
    2025/06/06
    In this episode of Timber & Steel, we dive into the practical realities of maintaining fitness while on vacation. Rather than advocating for perfect adherence to training routines, we emphasize how minimal, strategic efforts can help maintain strength and prevent that dreaded "starting over" feeling upon return. Through real examples and practical tips, we show how just 8-10 minutes of intentional movement once or twice during your trip can make a significant difference, while still allowing you to fully enjoy your vacation. ## Key Episode Notes: - 🔑 The 80/20 rule applies to vacation fitness - a little effort goes a long way in maintaining your progress - 💪 One real-world example: an 8-minute AMRAP workout with found objects (rocks, park benches) was enough to feel energized and maintain fitness - 🏃‍♀️ You don't need a gym - bodyweight exercises in your hotel room or outdoor movements can be perfectly effective - ⚠️ Walking all day (like at Disney) is movement but provides a different stimulus than strength training - don't expect it to maintain your gym gains - 🎯 Aim for 1-2 short workouts per week of vacation - that's enough to maintain fitness without sacrificing vacation enjoyment - 💡 Consider impact when planning vacation workouts - if you're walking on concrete all day, maybe focus on mobility and different ranges of motion - 🌟 Remember: The goal isn't to improve fitness on vacation, just to maintain enough to make returning to regular training feel manageable
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    18 分
  • A Deep Dive into Pull-ups

    A Deep Dive into Pull-ups
    2025/05/23
    ## Episode Summary A detailed discussion about pull-up progression and training strategies, focusing on proper form, scaling options, and the importance of comprehensive strength training. The conversation covers various methods to build pulling strength, from basic ring rows to strict pull-ups. ## Key Points - **Progression Path:** - Ring rows/body rows as foundation - Toenail pull-ups for vertical plane transition - Chin-over-bar holds - Negative pull-ups - Band-assisted pull-ups - Strict pull-ups - **Important Training Tips:** - Focus on form over quantity - Build strength at both ends of motion - Work on isometric holds - Practice controlled negatives - Don't avoid push movements - **Common Mistakes to Avoid:** - Staying too long with the same band resistance - Neglecting push exercises - Rushing the progression - Prioritizing rep count over proper form ## Training Recommendations - **For Beginners:** - Start with ring rows - Progress difficulty by adjusting body angle - Build foundational pushing strength first - Practice dead hangs and holds - **For Progression:** - Reduce reps to focus on quality - Mix different scaling options - Include both push and pull exercises - Be patient with the process ## Key Takeaways 1. Push exercises are crucial for pull-up development 2. Midline stability is essential for proper pull-ups 3. Quality movement patterns trump quantity of reps 4. Progression requires patience and consistent practice
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    30 分
  • Adventure Ready Fitness

    Adventure Ready Fitness
    2025/05/09
    ### Key Topics Discussed - Physical and mental aspects of being "adventure ready" - Success stories from gym members, including improved confidence and capability - Practical tips for becoming adventure ready ### Main Takeaways - **Start with Self-Assessment:** Identify what aspects of life you want to improve - **Focus on Functional Movement:** - Emphasis on full range of motion - Basic movements like squats and pressing - Adaptable to individual abilities and limitations - **Progressive Development:** - Begin at appropriate intensity levels - Build capacity gradually - Focus on proper form before increasing difficulty ### Practical Recommendations - **Foundational Movements:** - Squats (modified as needed) - Box step-ups - Pressing movements - Pull-ups (scaled options available) ### Key Insights - Minimum effective dose is a great starting point - Training should adapt to different seasons of life - Focus on what your specific lifestyle demands - Being "adventure ready" looks different for everyone ### Final Thoughts The path to being adventure ready is personal and achievable. Start where you are, focus on functional movements, and progress at your own pace. Remember that both physical and mental preparation are important components of being truly adventure ready.
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    26 分
  • Mindful eating

    Mindful eating
    2025/04/25
    Key Topics Discussed: - Support Systems • Importance of adapting daily routines to support healthy eating habits • Making time for grocery shopping and meal preparation - Progress Over Perfection • Benefits of consistent, long-term approach vs. frequent diet changes • The value of sticking to whole, unprocessed foods over extended periods - Critical Thinking About Nutrition • How to question food rules without falling into conspiracy thinking • Evaluating nutrition information from credible sources - Listening to Your Body • Understanding individual needs and hunger cues • Breaking free from rigid eating schedules - Personalization • Recognizing that nutrition needs vary between individuals • Adapting eating patterns to personal schedules and lifestyle • Finding sustainable approaches that work for you Main Takeaways: - Focus on building consistent, sustainable eating habits rather than following strict rules - Develop personal support systems that enable healthy eating patterns - Trust credible nutrition research while remaining mindful of individual needs - Adapt eating schedules and patterns to fit your lifestyle and personal requirements
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    41 分
  • Demystifying Supplements

    Demystifying Supplements
    2025/04/11
    ### Key Points Discussed - Focus on getting nutrients from whole foods first - prioritize protein, fruits, and vegetables - Many people spend excessive money on unnecessary supplements instead of focusing on fundamentals - The supplement industry is largely unregulated, leading to quality control and contamination concerns - Individual needs vary - some may benefit from specific supplements while others don't need them ### Important Takeaways - There is no "easy button" or quick fix when it comes to nutrition - Reading labels is important but not a guarantee of what's actually in supplements - Consider getting blood work done to identify genuine deficiencies - More is not always better - excessive supplementation can have negative effects ### Practical Recommendations - Do thorough research before taking any supplements - Invest money in quality whole foods rather than excessive supplements - Consult with healthcare providers about individual supplementation needs - Be wary of marketing claims and "miracle" supplements ### Safety Concerns - Cross-contamination in supplement manufacturing facilities is common - Supplements can contain unlisted ingredients - Quality control varies significantly between manufacturers - Some supplements can cause adverse health effects
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    30 分
  • Exercise as Medicine for Mental Health

    Exercise as Medicine for Mental Health
    2025/03/28
    In this episode of the Timber and Steel podcast, we explore the deep connection between exercise and mental wellbeing, discussing how movement can serve as a powerful tool for improving mental health. ### Key Topics Covered: - **Stress Relief Through Movement** - Physical activity's role in releasing tension - The importance of both physiological and psychological benefits - How exercise helps release endorphins - **The Role of Intensity** - Different benefits of low vs high-intensity exercise - How intensity levels affect mental state - The value of both mindful, slow movements and high-intensity workouts - **Breaking Negative Cycles** - How exercise can interrupt negative feedback loops - Creating positive momentum through regular movement - The compound effect of positive choices ### Practical Tips for Listeners: 1. Show up consistently - make it a habit rather than relying on motivation 2. Aim for at least 3 workouts per week to maintain momentum 3. Find a supportive community 4. Communicate with coaches about your mental state and needs Remember: Exercise isn't just about physical health - it's a powerful tool for maintaining and improving mental wellbeing. Whether you're new to fitness or a seasoned athlete, finding the right balance of movement can significantly impact your mental health.
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    37 分