Vulcan Performance Podcast

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Geena and Ellie take a deep dive into new and emerging research on creatine monohydrate as it relates to cognitive function and health. We discuss some of the hypertrophy and strength benefits of creatine as well. We utilize a research review by Layne Norton. This is not medical advice; this is for informational purposes only.

Kristina is a client of Ellie's, and they have been working together almost a year and a half! Kristina and Ellie met in the Emergency Dept at UAB, and started working together shortly thereafter! Kristina shares some insights as to what helped her navigate her lifestyle and nutrition with less than ideal circumstances. She has worked night shift, travel nursing contracts, and long hours each...

Welcome to Impetus Health Podcast! Vulcan Nutrition: ⁠https://www.vulcanmovement.com/nutrition/about Vulcan Hatch Template: https://www.vulcanmovement.com/product/hatch-squat-program #ImpetusHealth #FitnessJourney #Inspiration #PodcastJourney #nutrition #nutritioncoach #nutritioncoaching #fitnesslifestyle #triathlete #triathlon #crossfit #weightlifting #squatting #deadlifting #enhancewhatmovesyou...

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We are excited to put out our first client spotlight episode! Today, we have a special guest, Leslie Echols! Leslie has been working with Geena for over a year now. In this episode, she shares: - Did she have any pre conceived notions about what Nutrition Coaching looks like? - Why building good client/coach rapport is vital to long term success - Mindset Change when it comes to success apart from...

Geena and Ellie preface with the fact that they have not "arrived" when it comes to health. However, we want to share our top 3 hacks to weight maintenance. We are grateful we have found something that works for us and want to share it with you! We discuss: - Identity change as a prerequisite to behavior change - Volume eating for appetite and calorie control - Snacking versus 3 meals pe...

In this episode we discuss: 1. An intro for our new rockstar coach, Victoria Johnson! 2. How Vic became interested in nutrition coaching 3. Her experience as an elite level 10 gymnast and how that impacted her view of nutrition and fitness 4. Much more!

In this episode we discuss: - Ellie's personal experience going through the loss of a pregnancy - Geena's personal experience with Hypothalamic Amenorrhea - The mental and physical stressors of a miscarriage - What helped Ellie nutritionally to consider during that time - What is Hypothalamic Amenorrhea? - Why losing your period is NOT a badge of honor r/t to body fat.

- Are there reasons to workout beyond aesthetics? If so, what are they? - Ways we are dabbling in other activities outside of our normal training routine - How structure in your formal training offers freedom in other ways!

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Rapid Fire Myth Busting 101 (PART 1) In today's episode we discuss some rapid fire questions / common misconceptions. We discuss some of the following topics: Can I eat too much fruit? Is fruit bad? How much protein can you absorb in one sitting?  Is creatine dosage based on body weight or gender? What features on a smart watch do we ignore and which ones do we find helpful?  Is there anything...

Hey y'all! In this episode we discuss: 1. Why you must be in a calorie deficit to lose weight (BUT you can go too far!) 2. The major components of calorie deficit 3. Calories in vs Calories out We hope you enjoy!

In our most recent instagram poll, this was the second most voted topic to discuss! In this episode we discuss: - How we personally like to approach weekends to set ourselves up for success - How to approach nutriton/movement when traveling - Practical tips that have helped us and other clients manage the weekends - How to find a balance of enjoying the weekend without ruining progress - Managing...

Geena and I answer your most voted on topic -- exercises to increase muscle mass! We dive into each of these movement patterns, and our goal is to spark interest. You will have to do some of your own research on the movements we allude to, but we want to show that there is more variety than you think when it comes to building muscle. We discuss: - The difference in strength vs hypertrophy - The 6...

Geena and I pick up where we left off from the prior Grocery store tour episode!  This week we discuss:  - Frozen Staples  - Dairy Items  - Breads  - Our favorite ways to curb a sweet tooth

Virtual Grocery Store Tour (Our Weekly Staples!) New podcast episode: Virtual Grocery Store Walk Thru!  In this episode, Geena and I take you on a tour of what a normal grocery trip might look like for us when it comes to meal prep staples. We will have a part 2 coming soon because it was too much to fit into 30 minutes! Stay tuned! Apologies for a bit of an audio issue on my end (Ellie). Lesson l...

Is it possible to burn fat and build muscle at the same time?? Geena and I sit down to discuss this common question. Here is some of what we discuss: ⁃ the different answer for this question based on the individual ⁃ What is body recomposition? ⁃ How to structure an example training week to set yourself up for best results Tune in to the impetus health podcast on Spotify or Apple Podcasts. Thanks...

In this quick hitter episode of the impetus health podcast, Geena and I discuss the training side! We focus on strength/resistance training and all the benefits. We share our personal experiences with strength training We discuss the common fear we hear: “Will I bulk up” We talk about hypertrophy versus strength programs You can listen wherever you get your podcasts!

In this episode, Geena and I discuss 3 of the most requested topics from our recent instagram poll.  1. Is fasted cardio beneficial?  2. Does my metabolism slow down? 3. "Cheat Days" What to make of them? Make sure to follow us on instagram for more free content! @the_vulcan_nutrition

LINK to EFP Protein that Ellie mentioned https://edgefitnessperformance.com/?sca_ref=2457667.3X4ogCyCp0 DISCOUNT CODE @ Checkout for 10% off = elliehiller10 Protein what is it? What are essential versus non essential amino acids?  Collagen / Whey / Vegan / Casein Protein -- which is best for muscle protein synthesis?  TIMING Questions?? Let’s Talk about the RDA and AMDR Easy ways to star...

Geena and I sit down to discuss all things FIBER!  Some topics we discuss:  What is Fiber? What are net carbs?  What are the 2 types of fiber?  Why do we want fiber in our diet?  How much should we get per day?  What are the health benefits of fiber?  Some of our favorite ways to get fiber in our own diets.

In this episode Geena and I dive into the topic of sodium and electrolytes.  What are they? Why do we need them? What role do they serve in the body? What individual might need supplementation?  ***consult your doctor FIRST before making any changes. We are not giving medical advice.