The Pendola Project Podcast

Is that pantry full of snacks calling your name? Is being bored at home causing you to eat in ways you usually wouldn’t? Boredom during isolation is an understandable disruption to your usual routine. But there are ways to alleviate cravings, without overindulging or completely depriving yourself. Sign up for our newsletter for access to more information, and the Pendola Training app for FREE whil...

This pandemic is awful, we get that, but let’s try to look at the silver linings when we can; this is a great time to get back in touch with your body, get your nervous system talking to your muscles again, and that will prepare you so much more for when the gyms reopen and we can go back to our routines. If you’re stuck at home for the foreseeable future, there are lots of fun ways to mix up your...

If you follow our advice, your nutrition is in check, your creating a caloric deficit of just 100-250 calories per day, and your training is on point, then YES, you absolutely can build muscle while you lose fat. 6:30 - Jake wants to build muscle and lose fat too 8:00 - “Noobie gains” 9:30 - Creating slight caloric deficit while lifting 17:00 - Too much caloric deficit isn’t good 20:00 - And the a...

Has your routine been disrupted during the COVID-19 pandemic? Ours certainly has, but there are ways to keep yourself active and healthy - physically and mentally - during the shutdown. What do you tell yourself when you’re faced with a challenge? Do you believe you can overcome it, or do you focus on how difficult it is? 1:00 - Going beyond your thresholds 12:00 - Holding on to health during COVI...

Today’s episode is Part 2 of Matt’s discussion with Chad Belding, recast from the podcast This Life Ain’t for Everybody. Matt and Chad discuss the importance of mental strength and mental flexibility. Mental strength during a fat loss program. The myth of “spot reduction” for targeting fat loss areas. When it is an isn’t ok to have “cheat meals” or “off foods.” How to be happy and accepting of you...

Today’s episode is a recast from a recent episode of the podcast This Life Ain’t for Everybody with Chad Belding, with Matt as a guest. If you have something you’re passionate about, give it the amount of time and attention it deserves. Getting featured in a magazine like Muscle & Fitness doesn’t happen overnight. It took Chad and Matt years of labor and dedication. If you haven’t yet read the...

Is your multivitamin making you fat? Yes, of course that statement is a bit facetious, but the point is this: If you consider all of your bases covered because you take a multivitamin, are you still thinking of that salad? Are you still going to be taking in good, whole food sources? Or, as is often the case, once you’ve taken that multivitamin do you think you’re free to eat whatever else you wan...

Training harder doesn’t always mean training better. Every training day can’t be a “hard” day; you’ll end up burning out and the days that need to be more quality won’t be. 5:00 - Set your goal date and work backward from there 9:30 - Training harder doesn’t always mean training better. 15:30 - Practice doesn’t make perfect; perfect practice makes progress 20:00 - How to plan your training session...

Do you get anxious before being put to the test, or is it really excitement? The two can seem similar, but the latter will serve you more positively. Anxiety is a necessary element in human evolution. The difference in the modern world is we (well, most of us) don’t have things like lions stalking us everywhere we go ready to eat us. Yet we still have the mental and emotional responses as if those...

If you're sore afterward, does that mean it was a good workout? Do you plan to be sore? How sore should you be after training? What’s too much, and conversely, what’s not enough? If you’re getting sore all the time, that’s an indication your progress may be slower than it needs to be. Because if you’re really sore, really often, your hard days won’t be hard enough; this may stem from your easy day...

Do things in your life always go as planned? Well if you’re like the rest of us, probably not. It’s in those times of challenge and surprise that it’s essential to practice mental flexibility, or in other words the ability to adapt your mentality to your situation. Pendola athlete for many years, Les Naisbitt, coined the phrase “there’s no hill for a climber, but it’s a mountain for a quitter.” Ba...

You've either asked this question or heard it: "How many calories should I take in?" Well, if only there was a simple answer. However, after listening to this episode you will have the knowledge needed to make the right caloric decisions for yourself, without having to buy any expensive supplements. 00:00 - 3:00 - Intro 4:30 - Calories in vs. calories out 9:00 - Losing weight is not the same as lo...

With the popularity that still surrounds the keto diet there are also lots of misconceptions. For example: Is your keto diet actually doing what you think it is? Are there people who really do perform better on a low-carb, high-fat diet? To help break it all down we are joined by Billy Haug, M.S. in Human Nutrition. 1:00 - Keto. Yes, it’s still a thing 2:30 - Keto may not be what you think it is 6...

This episode was inspired by an intimate and brave email we received from a listener. There's an invisible war in the world of fitness that doesn't get enough coverage: Eating disorders. Issues like body image and caloric restriction for aesthetics are far too prevalent in our industry, and it's time to take off the blinders and talk about them. 0:00 - 4:00 - Intro 8:00 - Many modern health proble...

Your mindset can either help you, or hurt you; which will you choose? In this episode, we discuss the power of positive visualization. Believe to achieve. 3:00 - Your mindset can either help or hurt you 6:00 - Don’t focus on your past failures 8:00 - It’s not a failure if you learn from it 13:30 - Tune in what matters, tune out what doesn’t 19:30 - What to do when the negatives pop up 23:30 - Don’...

Can you exercise without a gym? Do different body types need to train differently? At The Pendola Project, we strive to be between lab coat-trainers and bro-scientists. In other words, we want to give you real, applicable knowledge that you can use, and steer you away from the misinformation that is so easy to find out there. Let’s dispel some of these myths and get you armed with some better, mor...

Distraction is the enemy of achievement, and focus is the antidote. It's impossible to live a full life without distractions, but do you have the tools to focus now, on what really matters? You do now. 2:00 - The power of focus 3:45 - Focus now, focus forward 4:45 - Focus on good habits 7:00 - Focus on your power words 12:00 - Focus…on what? Thank you for listening to your 50th episode! pendolatra...

Every episode is for you, but this was especially fun to create, as we respond to the most common questions you have sent us. Questions like: What type of program is best for you? How should you start? Should you do weight training, or cardio first? What is your target heart rate zone? Thank you for the submissions! 5:30 - Don’t just rely on Google for answers 7:30 - What type of program is best f...

How do you define success? Are external forces leading you in the right direction, or are you guided by an internal sense of accomplishment? Our last two episodes covered the first half of the equation, work and rest. Today we talk about the reason we’re all here: Success! 1:00 - Start with your “why” 2:30 - Don’t expect unrealistic results 5:45 - Maturity in training comes with time 8:00 - Succes...

It's not about how much you lift...it's how you're lifting. In our effort to serve you with the best health and fitness information there is, we thought it would be good to mention some of the most common mistakes we see in fitness programming. We cover things like: How sore should you be getting? Are certain moves "bad" for you? Are you hard days hard enough, and more importantly, are your easy d...

2/3/2020 - Do you have a recovery plan that aligns with your training plan? Remember, work plus rest equals success, and without the recovery all the work you do won't have the same effect. 1:30 - Work plus rest equals success 3:30 - The stress hormone, cortisol 5:10 - If you’re having trouble getting to sleep, wake up earlier 7:00 - How many hours of sleep do you need? It depends 9:30 - Establish...

1/29/2020 - Are you routinely including and changing your Fundamental Training Pillars into your program? Do you know the importance of having a foundation that can be built upon? In today's episode you will learn why and how to include each of the essential Training Pillars: Base (stability, mobility, flexibility and proprioception), Strength, Power and Endurance and how each of these pillars is...

1/27/2020 - Your Energy Pillars are the foundation of a healthy body. These Pillars include things like food, water, oxygen and, if necessary, supplements. As opposed to "diets" that focus on what to EXCLUDE, focusing on your Energy Pillars is inclusive. This approach leads to better understanding of your energy needs, resulting in better health. 00:00 - 5:00 - Intro 5:00 - Make sure you’re stayin...

1/22/2020 - How prepared are you for the next opportunity that comes knocking? Take some advice from local legend John Metzger and learn how luck works. 00:00 - 5:00 - Intro 8:45 - Luck is what happens when preparation meets opportunity 10:45 - You can’t steal 2nd base if you keep one foot on 1st 17:00 - If you second guess everything, you do nothing 23:00 - Closed vs open mindset 24:30 - Have hig...

1/20/2020 - What is work ethic? What does "work" mean to you? If you're listening to this podcast, you probably know what work ethic should be, but do you have a plan to make it even better? That's where we come in to help you on your process to success! 1:00 - Take pride in the little things 3:30 - Do what’s good for you, even when you don’t want to 11:00 - Find something worth working for 13:30...