In this episode of Wisdom & Gains, we’re joined by professional hockey player Kashawn Aitcheson for a powerful conversation on discipline, mindset, and what it really takes to stay at the top — both physically and mentally.

Kashawn opens up about his journey to the NHL, the challenges of navigating elite athletics as a young Black man, and how training his mind has become just as important as training his body. From off-season routines to recovery, nutrition to navigating pressure, Kashawn shares the tools and habits that keep him locked in — and how his definition of “strength” has evolved over time.

Whether you're chasing performance goals, battling mental blocks, or just looking for inspiration, this episode is a reminder that greatness is built inside and out.

It’s more than muscle — it’s mindset.

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This week, Coaches Isiah and AK are turning the mics over to YOU! In this special listener Q&A episode, we answer your most requested questions about fitness, nutrition, recovery, and mindset.

From how to break through plateaus, to balancing training with a busy lifestyle, to the science behind supplements and recovery tools—you asked, we delivered. We’ll share practical, no-nonsense advice to help you stay consistent, build strength, and see results in and out of the gym.

Whether you’re just getting started on your fitness journey or you’re chasing that next PR, this episode is packed with insights you can put into action right away.

💡 Have a question you want featured on the next Q&A? Send it in—we love hearing from you!

#WisdomAndGains #QandA #FitnessPodcast #StrengthTraining #MindsetMatters #ListenerQuestions

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The Wisdom & Gains Podcast | Genetics & Performance

In this episode, Coaches Isiah and AK dive deep into the fascinating world of genetics and its role in health, fitness, and performance. From the influence of DNA on strength, endurance, and recovery to how lifestyle choices can override genetic predispositions, we explore the balance between nature and nurture when it comes to training and overall wellness.

We’ll break down common myths, discuss whether genetics are truly destiny, and highlight practical takeaways for athletes and everyday gym-goers alike. Whether you’re curious about how your body type affects your gains or you want to understand the science behind genetic potential, this episode brings clarity, insight, and actionable wisdom.

Join us as we uncover how understanding genetics can not only transform the way you train, but also how you approach long-term health and fitness goals.

#WisdomAndGains #Genetics #FitnessPodcast #PerformanceTraining #HealthAndWellness

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Introduction & Setup (00:00 - 02:20)

Key Training Philosophy Differences (03:39 - 07:42)

Training Split Methodologies (08:58 - 12:48)

Injury Prevention & Functionality (11:38 - 14:02)

Nutritional Approaches (15:23 - 20:21)

Progress Tracking Methods (21:34 - 25:02)

Periodization vs Progressive Overload (26:20 - 28:07)

Injury Risk & Recovery (30:42 - 34:33)

Integration Recommendations (35:45 - 37:03)

In this episode of Wisdom & Gains, Coaches Isiah and AK break down the ongoing debate of athletic training vs. aesthetic training. From the opening discussion on training philosophies (03:39) to deep dives on training splits (08:58), injury prevention and functional movement (11:38), and nutrition strategies (15:23), the hosts give listeners a complete picture of how goals shape the way you train. They also explore methods for tracking progress (21:34), compare periodization and progressive overload (26:20), and highlight the importance of recovery in reducing injury risk (30:42). To wrap up, the coaches provide practical recommendations for integrating both approaches into a balanced fitness plan (35:45).

Whether you’re training to perform at your peak or to look your best, this conversation gives you the tools to understand both worlds—and decide how to apply them to your own fitness journey.

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In Episode 18 of the Wisdom & Gains podcast, hosts Coach Ak and Coach Isiah engage in a lively "spitfire" discussion, tackling a variety of fitness topics inspired by client feedback. They delve into the nuances of intermittent fasting, sustainable fitness practices, and the importance of family workouts, sharing personal experiences and insights along the way. The episode highlights the significance of adaptability in training, whether for athletes, busy professionals, or families, while also touching on the motivational role of music in workouts. With a blend of knowledge and humor, the coaches aim to provide listeners with valuable takeaways to enhance their fitness journeys.

Chapters:

Podcast Introduction & Format (00:00)

Intermittent Fasting Discussion (02:38)

Sustainable Fitness Approaches (08:58)

Lifestyle-Based Fitness Programming (14:52)

Outdoor Workouts (20:00)

Client Transformations (22:36)

Family Fitness Programming (27:14)

Fitness Challenges (30:39)

Music's Role in Training (34:09)

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In this episode of Wisdom & Gains, hosts Coach AK and Coach Isaiah welcome special guest Colin Badali, a seasoned personal trainer and registered massage therapist at AK Fitness Studio. The trio dives into Colin's journey in the fitness industry, discussing the importance of combining personal training with massage therapy to enhance recovery and prevent injuries.

Chapters:

Guest Introduction & Background (00:01)

Recovery Services & Approach (10:32)

Modern Lifestyle Challenges (14:36)

Industry Insights & Misconceptions (22:36)

Business Philosophy (29:14)

Practical Advice (27:40)

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In this episode of "Wisdom and Gains," hosts Coach AK and Coach Isaiah delve into the sensitive topic of body shaming, exploring its impact on individuals' self-esteem and mental health. They discuss personal experiences with body image, the role of social media in perpetuating unrealistic standards, and the importance of fostering self-love and body awareness. The coaches emphasize the significance of mental fortitude in achieving personal goals and provide practical tips for listeners on how to measure success beyond physical appearance.

Topics and discussions include:

Introduction & Topic Overview (00:01)

Personal Experiences & Cultural Context (04:15)

Effects of Body Shaming (09:24)

Mental vs Physical Transformation (15:37)

Relationship & Social Impact (20:13)

Professional Athletes & Public Figures (25:05)

Success Measurement Strategies (27:23)

Recommendations & Solutions (31:07)

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In this podcast episode of "We Wisdom and Gains," hosts Coach AK and Coach Isaiah engage in a lively discussion about the critical importance of hydration for overall health and performance. They emphasize that water is essential for various bodily functions, including weight management, cognitive function, and physical performance. The conversation highlights common signs of dehydration, such as fatigue and brain fog, and offers practical strategies for maintaining proper hydration, such as carrying water bottles, consuming hydrating foods, and incorporating electrolytes. The hosts encourage listeners to prioritize water intake and recognize its vital role in enhancing health and well-being.

Introduction and Setup (00:01)

Basic Hydration Needs and Weight Management (02:54)

Body Function and Hydration Role (07:58)

Performance Impact (10:39)

Dehydration Signs and Symptoms (15:31)

Hydration Strategies and Tips (22:08)

Special Considerations (28:19)

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