The Everyday Athlete's Podcast

Cluster sets are a technique used in strength training where you break up a set into smaller "clusters" with short rest intervals between each cluster. This allows you to handle heavier weights for more total repetitions compared to traditional straight sets, leading to greater strength gains and muscle growth. Examples: Cluster Sets for Squats: Choose a weight you can normally squat for...

Everybody wants to know about motivation: how to get it? and how to keep it? There are two types of motivation: Intrinsic motivation and extrinsic motivation. Intrinsic motivation is focused on participating in something because of the satisfaction or joy someone may receive from it, while extrinsic motivation is focused on the outcome or reward from participating in such an activity. While intrin...

Heard that HIIT is the one way to burn fat? Me too. I am here to tell you about the science behind why that is wrong. Interval Training/HIIT was designed for athletes to provide them with these high-intensity workouts that improve certain energy systems without causing lots of physical stress on the body. There are 5 things you need to look at/answer to perform Interval Training properly: 1) Under...

Join us in this episode of The Everyday Athlete's Podcast as we dive into the world of creatine, a powerhouse supplement that has been making waves in the fitness and health communities. Whether you're a seasoned athlete or just starting your fitness journey, understanding creatine can significantly impact your performance and overall well-being. 🔍 Why Creatine? Uncover the mysteries behi...

Do you struggle with knowing what exercises to do to help you reach your goals? If so, then listen to this podcast as Jennifer goes through how to know which exercises to program for yourself. To start, you need to have defined goals and be able to be honest with yourself about your current fitness level. Then, you need to know what your training split is, and make sure that it fits your lifestyle...

Setting goals for your fitness journey is incredibly important and has many benefits. Join us as we go over those benefits, how to create a plan to help you achieve those goals, and even hear my own personal goals and how I plan to get there. At the end of this episode, I challenge you to set goals that scare you and challenge you to be better every year. Find that one overarching goal and then ge...

Time under tension is a concept used in exercise physiology that refers to the total amount of time a muscle is under load during a set of exercise. It is used to control the tempo/speed at which you perform a set of repetitions and increase the time your muscles spend working against the load provided to stimulate greater muscle growth. It is calculated by multiplying the # of reps by the amount...

In this episode I go over the top 6 excuses people give themselves as a reason to not exercise. We go over way people make these excuses, and I provide solutions to each excuse so that you can overcome them. #1 - Lack of Motivation #2 - Time Constraints #3 - Fatigue or Low Energy #4 - Fear of Judgement #5 - Procrastination #6 - Lack of Accountability (aka no one will know I didn't get my worko...

Have you ever been told that to know you got in a good workout you need to be sore? If so, this episode is for you! We first go through why muscle soreness occurs in the body. Then, we go over the myth of Lactic Acid and what it actually does in the body (which is not cause muscle soreness). Lastly, we talk about 7 reasons why Soreness is not a good indicator of a quality workout. Give this episod...

Have you ever wanted to participate in a spartan race, but you have no idea where to start? Well in this podcast we go into the details on how to train for a spartan race! We break down how to train for the different distances (5k, 10k, or 21k) and general guideline that you need to know while training and before race day. Get 20% your Spartan or Though Mudder race today with my code: SAP-Q2HMVUS8...

Have you ever asked how young is too young to start resistance training? Well if so, today your question will be answered. This episode we will be going over the Long-Term Athletics Development Model, which helps us to understand when an athlete should be training and what they should be focusing on during that stage. We will go over the questions to ask when deciding if your child should be resis...

Join Coach Jen Graves in this episode where she breaks down What plyometrics are? Why everyone should be doing them? and Tips on how to implement them into our training. Plyometrics are a form of exercise that involves rapid or explosive movements. The Benefits of Plyometrics: 1. Improved Athletics Performance 2. Improved Functionality 3. Bone Health 4. Metabolic Benefits 5. Joint Health/Injury pr...

Learn how to strengthen your tendons and Ligaments to help you perform at your best and prevent future injuries by giving this episode a listen. We talk about what tendons are, how they gain strength, and the practical ways to strengthen them. Add in some of the practical examples given to start targeting your tendons during training today!

Have you ever thought about why people test their one rep max? Well in this episode I will go over what a one rep max is, why you should test it, when to test it, and how to test it. As you listen, figure out why you would want to test your one rep max and see if it is the best option for you and your goals. Learn how to 1-RM in the most safe and effective way. Testing your 1-RM can be very benefi...

Do you struggle to build your cardiovascular endurance? Then you should use zone training in your aerobic training. Zone Training is a way to use your heart rate to measure the intensity of your cardio. The zones you use in your training, when used intentionally and correctly can help you optimize your cardiovascular training to help you get the results you want in the safest most effective way. B...

Are you struggling with your diet and knowing what is good for you and what is bad? Then give this episode a listen as we go over the basics of nutrition. We will go over calorie dense foods verses nutrient dense foods, how to calculate calories and macros needed (calculator here: TDEE Calculator⁠) , and macronutrients (fats, carbohydrates, and proteins). Learn how to fuel your body properly to he...

In the episode, Becca goes over her time in Graves Athletics and how it has impacted her life. She will tell about her amazing story about how she got into Graves Athletics and what drove her to reach out to us. She has a unique perspective because of her back ground in the mental health field, and she is able to share some incredible insight around movement and how it can impact the brain. Becca...

Has the fitness industry confused you by tell you that you should take certain supplements, but then hearing those same supplements are bad for you? Well, join the club. In this episode we first go over the regulations that supplements have to go through and how to find good supplement companies (they are the ones that are transparent and have science backing their claims). Then we dive into 7 of...

Are you stuck in a fitness rut? Frustrated by a lack of progress in your training? Join us in this episode as we delve deep into the world of overcoming training plateaus. Discover what training plateaus are and why they happen, uncover the role of nutrition in your journey, and learn about the power of periodization in your training routine. Plus, gain valuable insights into the often-overlooked...

Join us as we uncover the pitfalls that many individuals stumble into when following exercise programs. From setting unrealistic goals to neglecting recovery. Whether you're looking to shed a few pounds, gain muscle, or simply maintain a healthy lifestyle, this episode will equip you with the knowledge and strategies to navigate the world of exercise programs successfully. Tune in and take the...

This is the last part of the Art of Programming where we go over the last steps. Step 5: Volume and Intensity and Step 6: Progressive Overload. We take a dive into knowing how to set up set and reps schemes and also figure out how much weight you should be using. We also learn how to keep progressing our workouts to overload the muscles to promote growth. Remember to unless you are a certified pro...

Want to learn how design a workout program for yourself? Then give pt. 1 of The Art of Programming a listen and then move on to pt. 2 where we dive deeper into creating a training outline and learn about movement patterns and exercise selection! It is worth the time to learn the ins and outs of program design. Also, stay tuned for part 3 where we will finish up talking about The Art of Programming...

Do you want to learn how to make an effective program for yourself? Then tune into today's episode as we break down how to program for yourself. We will be talking about how to Identify your goals and needs, what periodization is, the three different types of periodization, the cycles and phases of periodization and how to use them. This will be a two part podcast because of how much informati...

Exercise is vital to a persons life, and offers numerous benefits such as, physical health, mental health, emotional resilience, social benefits, longevity, and disease prevention that all lead to a better quality of life. Join us today as we learn about the freedom that exercise can provide us! Exercise is crucial in being an athlete in every season of life, so set goals, create health & sust...

Do you feel like there isn’t enough time in the day to do all the things life throws at you, while also trying to get in your workout? Me too! In this episode I’ll help you find the sustainable balance that we all so desperately need. I will give you some practical tips to help you find time for yourself. As an everyday athlete, nothing is harder than balancing life and fitness, so let me help you...