Ice Cream Hour

In this compelling episode of the Big & Strong Series, we venture into the world of bench presses—an exercise synonymous with strength, power, and upper body development. We unveil the essence and technique behind the bench press, exploring its variations, grip positions, and the biomechanics that make it an integral part of strength training. From its capacity to target the pectoral muscles,...

In this invigorating episode of the Big & Strong series, we illuminate the essence and importance of lunges—an exercise celebrated for its impact on strength, stability, and muscular development. Lunges, often overlooked amidst gym routines, showcase their significance by targeting key muscle groups like the quadriceps, glutes, hamstrings, and calves while engaging the core for stability. We d...

In today's edition of Ice Cream Hour we review the 2024 Lifetime Miami Marathon! We dive into the race course, the volunteers and aid stations, expo, post-race party, recommendations, and much more! Also - forgot to mention the swag in the podcast, but the t-shirts were cool and the medals were awesome! Just check out their website or anyone's instagram pictures who ran the race, definitel...

In this riveting episode of the Big & Strong Series, we immerse ourselves in the world of deadlifts—a compound movement revered for its ability to transform strength and physique. We uncover the depth and significance of this exercise, delving into the mechanics that make it a quintessential cornerstone of strength training. From targeting major muscle groups like the glutes, hamstrings, lower...

In this episode of Big & Strong, we're shining the spotlight on the venerable back squat—a fundamental exercise that stands at the core of strength development. We delve into the depths of this powerhouse move, uncovering its significance as a full-body strength builder and exploring the myriad benefits it brings to the table. From sculpting powerful legs and glutes to fortifying your core...

Welcome to Episode 5 of The College Gym Rat series where we're unraveling the power of sleep – your ultimate superpower for optimal physical and mental well-being. In this eye-opening episode, we're delving into the often underestimated yet incredibly crucial aspect of sleep. Join us as we shed light on the profound impact of quality sleep on your overall health and performance. Discover t...

Episode 4 of The College Gym Rat Series for busy college students is a game-changer! We're unlocking the secret to maintaining a nourishing diet amid the whirlwind of college life. Tune in as we reveal a treasure trove of nutrition hacks designed specifically for the bustling student lifestyle. Discover ingenious strategies for making healthy choices in the dining hall, ensuring every meal is...

Episode 3 of The College Gym Rat Series is your ultimate guide to quick and impactful workouts tailored specifically for the bustling life of a college student! Get ready to unlock the secrets of staying fit even in the midst of your busiest days. Join us as we explore a treasure trove of workout options designed for the college gym, your cozy dorm room, the refreshing outdoors, and unexpected spa...

Welcome to the Sports Nutrition Series of Ice Cream Hour, where the science of fueling greatness meets the art of athletic performance. Get ready to embark on a journey that unlocks the power of nutrition in optimizing your game, no matter your sport or level. Join us for an action-packed series with evidence-based strategies, expert insights, and practical tips designed to take your performance t...

Join us for Episode 2 of 'The College Gym Rat' series, titled 'The Mindset of the College Gym Rat.' In this episode, we delve into the essential mindset and habits that pave the way for success in college life. Discover the power of self-accountability and cultivating a positive influence not only within yourself but also among your peers. We'll explore strategies to build a su...

In Episode 3 of the Big & Strong Series, we delved deep into the world of fitness myths, unraveling the truth behind the top 5 commonly believed misconceptions. We debunked the age-old myth of spot reduction, revealing why targeting specific areas for fat loss isn't an effective strategy. Exploring beyond the notion that cardio reigns supreme for shedding body fat, we unveiled the vital ro...

Welcome to 'The College Gym Rat,' your ultimate guide to thriving in college while maintaining a healthy balance. In our debut episode, 'Becoming the College Gym Rat,' we lay the foundation for a successful college journey. Join us as we explore the fundamentals of exercise, nutrition, study habits, and stress management tailored specifically for the college lifestyle. This introdu...

In episode 2 of The Discipline Series we are discussing Setting Clear and Achievable Goals. We discuss how and why it is important to set SMART goals, what to do when setbacks inevitably come our way, and why it's important to have deadlines. I hope you enjoy today's episode! Best-Selling Book on Health & Fitness ⁠https://www.amazon.com/Six-Pack-Secrets-College-Dorm/dp/1981031588/ref=s...

Welcome to the Discipline Series of Ice Cream Hour! This series is dedicated the the dynamic interplay of motivation and discipline, where we unravel the secrets behind sustainable growth and goal achievement. Join us on a journey of self-discovery as we explore the delicate balance igniting the fire within - motivation - and crafting the framework for consistent action - discipline. Through insig...

In today's episode of Ice Cream Hour we are doing a race review of the 2023 edition of the Sandy Clause Marathon in Ponte Vedra, FL. This was a small and relaxing race set in Ponte Vedra along a quiet trail and beautiful neighborhoods. The course was flat, fast, well-marked, and really a great small local race. The race directors, volunteers, and runners were all kind and brought great energy,...

Welcome to episode 1 of The Big & Strong Series, dedicated to unlocking the secrets of strength training – a journey toward building not just muscle, but resilience, determination, and a transformed you. In this inaugural installment, we laid the bedrock, delving into the essence of strength training: from understanding the intricate dance between muscular strength, hypertrophy, and endurance...

Prepare to power up for peak performance in Episode 8 of The Marathon Training Series, titled 'Fueling for Marathon Week.' In this episode, we unravel the critical role nutrition plays in the week leading up to a marathon. From understanding the significance of carbohydrates, proteins, and fats to crafting a strategic meal plan, hydration strategies, and race-day fueling tactics, this epis...

Join us in Episode 7 of The Marathon Training Series, where we delve into the critical topic of 'Injury Prevention Tips During Marathon Training.' In this insightful episode, we explore the common pitfalls and hurdles runners face during marathon preparation, highlighting the importance of proactive injury prevention strategies. From understanding prevalent running injuries to building a s...

In the first race review of the year we detail the Walt Disney World Marathon! The Marathon weekend which is always in early January consists of races ranging in distance from 5K - Marathon! This was my 3rd time getting the opportunity to run the race and I had a great time, along with the 30,000 other runners. We detail the course and what it's like and what to expect when traversing the 4 pa...

In today's episode we are reviewing a small local race called the Central FL Legends Marathon in DeBary, FL! This race was set the Sunday before Thanksgiving and it was great! The course was not only flat and fast, but as serene and relaxing as a marathon can be as well. The runners, volunteers, and vibes all around were great, and I did enjoy running this race for the first time. I hope you e...

From the title of this episode you can probably infer that we will be discussing Cross-Training in Episode 6 of the Marathon Training Series. Whether you want to bike, swim, take part in HIIT classes, lift weights, do Zumba - it's all good and well and can help to supplement your running in your marathon training program. In future episodes we will be discussing exactly how to fit these workou...

In Episode 5 of the Marathon Training Series we will be discussing speedwork! We will be talking specifically about the definitions, importance, and examples of the Tempo, Interval, and Fartlek Runs. These are all massively important in building speed and both physical and mental resilience in preparation for race day. They should comprise about 20% of your overall weekly volume, but because they...

In today's race review we will be going over the Ameris Bank Jacksonville Marathon! This was a local race for me that I really did enjoy. A small-town race with a flat and fast course, great vibes from the runners, volunteers, and spectators, with great energy all around. If you're looking for an early December race in FL, or even a flat and fast course to PR on, this may be for you. I enj...

Get ready to pace yourself to success! In Episode 4 of our marathon training series, we're breaking down the art and science of easy runs and hard runs, revealing the crucial role they play in your training regimen. Join us as we uncover the secrets behind pacing strategies, emphasizing the importance of starting slow and gradually building momentum during easy runs. Discover why these slower-...

Get ready to fuel your running success! In Episode 3 of our marathon training series, we're diving into the vital aspects of optimal nutrition for your training regimen. Join us as we unpack the essential strategies for fueling your body before, during, and after those rigorous training runs. From the importance of hydration, exploring the benefits of water and electrolyte drinks to keep you g...