Stronger Than Your Boyfriend

When you think about running, the exercise requires jumping from leg to leg. Though extremely accessible, running actually falls in a more “advanced” category when it comes to most training frameworks. This is one reason that strength training is imperative for runners. Additionally, in this episode, we talk about power output improvements, bone mineral density changes, and joint health. We give y...

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast! This week: Q 1: How do I know when to stop bulking or cutting? Q 2: Is training a muscle group once per week enough? Q 3: How do you bounce back from cheat days? Tune in to hear our answers.

This week we interviewed Dr. Krystyna Holland with Inclusive Care. Krystyna is a phenomenal pelvic floor physical therapist located in Lakewood, Colorado. She talks with us about the pelvic floor, training, dealing with pain, breathing, painful sex, and more. Today's episode is packed with helpful information. If you want to learn more about Dr. Holland and her services, check out www.inclusi...

Today we have a special episode to remind you that it's okay to be off your normal routine during the holidays. Additionally, we give you some of our favorite strategies to help us feel accomplished and energized during this time. 

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast! This week: Q 1: What do you both personally eat in a day? Q 2: What are your favorite unconventional training movements? Q 3: What are your favorite muscle groups to train? Tune in to hear our answers. Track: Upbeat Indie Rock [Rock Music] by MokkaMusic / Drive https://youtu.be/fYd5zprDw...

We discuss a recent article that took a position on Reverse Dieting. We also discuss when and how Reverse Dieting works. It's not a "magic pill," but it can be helpful for mindset and slowly working toward building when you're currently maintaining a very low calorie intake. We discuss how to go from under eating and feeling tired to eating at a healthy calorie range and eventu...

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast! This week: Q 1: Katie why do you do so many bodyweight movements for your upper body? Q 2: Heather, why don't you power lift anymore? Q 3: What is it like being married and running business? Tune in to hear our answers. Track: Upbeat Indie Rock [Rock Music] by MokkaMusic / Drive htt...

Today we talk about the goal of being ultra lean and why it's not a healthy goal to stay in this place year-round. When we work hard to get ultra shredded, it seems like the end goal will feel worth the effort. However, a lot of times, once we reach very low body fat levels, we have less energy and actually enjoy life less during those times. We also talk about shifting your mindset around yo...

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast! This week: Q 1: How do you cut without counting calories or macros? Q 2: How do you deal with cravings? Q 3: What't the best way to get back into working out after giving birth? Tune in to hear our answers. Track: Upbeat Indie Rock [Rock Music] by MokkaMusic / Drive https://youtu.be...

In this episode, we break down the relationship between alcohol and fitness. Can you still drink and live a healthy lifestyle? We break down some of the science behind alcohol and exercise while also discussing some personal experience. Topics discussed: What happens when you consume alcohol? What is the relationship between the gut and alcohol consumption? Absorption of alcohol and macronutrient...

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast! This week: Q 1: I work out 5 days a week and I'm healthy, but I am not seeing results. What am I doing wrong? Q 2: My knees cave when I squat; how do I fix this?  Resource mentioned: Knee Valgus Article Q 3: I'm in a reverse diet/building phase; how do you deal with the weight...

Do you get anxious about going to the gym? Today in the podcast we talk about ways to manage your "gymtimidation" so that you can feel comfortable and confident working out in any space. Track: Upbeat Indie Rock [Rock Music] by MokkaMusic / Drive https://youtu.be/fYd5zprDwTo Music provided by "MokkaMusic" channel and https://inaudio.org

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast! This week: Q 1: How do you deal with grip failure on deadlifts? Resources: Episode 8: Stronger Grip, Longer Life   How to Improve Grip Strength Q 2: Can you gain muscle and lose body fat at the same time? Q 3: Is it ok to work out every day? Tune in to hear our answers. Track: Upbeat Ind...

All about the core musculature, how to work it effectively, and why trendy core workouts don't work. We talk our favorite core exercises that include flexion, extension, rotation, isometrics, and anti-rotation. We remind you that spot reduction doesn't exist, why you don't need to be doing one hundred crunches, and why breathing and bracing should be a main focus in large compound m...

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast! This week: Q 1: Why do I feel deadlifts in my lower back? Q 2: Should I be lifting heavy every time I go to the gym? Q 3: What are macros and how do I calculate them? Tune in to hear our answers. Track: Upbeat Indie Rock [Rock Music] by MokkaMusic / Drive https://youtu.be/fYd5zprDwTo Mus...

In this episode, we break down the RICE method and why it's not the best plan anymore according to research. We talk about the three phases of recovery and what to do after you see your doctor or finish physical therapy and you're cleared for regular exercise with a trainer. The recovery does not end after the PT sessions! It's important to continue getting stronger and work on your...

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast! This week: Q 1: How do I know if the weight I'm gaining is muscle or body fat? Q 2: Should I be training to failure every set? ( study mentioned in the episode here) Q 3: What is the best protein powder? "Don't do something just because some bro with abs said so." - K...

Should you adjust your training during various phases of your menstrual cycles? How do you talk to your coach about your cycle and the effects of your cycle on your training? What effect does having low body fat levels have on your period? In today's episode we break down the basics of a general cycle as well as what happens to strength according to research. If you have a period and you&apos...

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast! This week: Q 1: Best movements to grow the glutes? Q 2: What should I eat before training? Q 3: Can I sub Smith Machine squats & deadlifts for regular squats and deadlifts? Tune in to hear our answers. Track: Upbeat Indie Rock [Rock Music] by MokkaMusic / Drive https://youtu.be/fYd5z...

Today we talk about DOMS (Delayed onset muscle soreness), why soreness happens, and what it means. We also discuss how sore you should be and when as well as why muscle soreness does not  mean you had an effective workout. We also discuss research on foam rolling (does  self myofascial release work?) and how to deal with muscle soreness. Track: Upbeat Indie Rock [Rock Music] by MokkaMusic / Drive...

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast! This week: Q 1: How do I handle "rest" days? Q 2: What are your favorite cardio / conditioning methods? Q 3: What shoes should I wear when working out? Tune in to hear our answers. Track: Upbeat Indie Rock [Rock Music] by MokkaMusic / Drive https://youtu.be/fYd5zprDwTo Music pr...

What is Progressive Overload ? This week we talk about how to and when to change up your training program effectively. In episode 12 we talked about why changing your workouts too much kills your progress, and today we discuss how long to stay consistent for and what rep ranges to work in. What is Periodization ? Do you need to use it if you're not a competitive athlete?  How do you peak or s...

Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast! This week: Q 1: How do you stick with your fitness routine when traveling?  Q 2: Trainer Question - What are some tools to give your clients when they want to stop or they are are being inconsistent? (Or - if you're not a coach or trainer - what could you do if you find yourself bei...

In today's episode we talk about setting realistic goals and how to measure progress (specifically without focusing on only the scale). What are attainable goals ? What ways can we measure progress? How to reset your mindset around goal setting, using habit creation as goals, what skill related fitness does for your brain and body, and more. Note: When talking about healthy weight loss amount...

We are now dropping two episodes per week! Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address them on the podcast! This week: Q 1: What is the best way to hit protein goals each day? Q 2: What is the optimal amount of protein to eat? Q 3: What are your favorite recovery methods? Tune in to hear our answers. Track: Upbeat Indie Rock [Rock Music] by MokkaMusic...