Ep. 19 Nutrition Before Movement

S2E1 Welcome to Season 2!

We are back! Watch the show on YouTube to see exciting footage of today's topic and the funny bloopers. In this episode, we cover... - a brief recap of season 1 of the show - sponsorships and advertisements - DJ's big announcement and his upcoming Founding Client Challenge - and finally a teaser of our upcoming episodes

Ep. 19 Nutrition Before Movement

In this episode, we offer our reasons for prioritizing your nutrition in your health & fitness effort. As discussed in Ep. 6, Hierarchy of Health & Fitness, we contend that nutrition should be addressed BEFORE movement (workouts, stretch, workout, play, etc.).  We get deep into this — maxing out the memory card! -- but it's packed with useful insights. Hear us talk about 👉 A ratio as a reminder of the balance “21:6” 👉 The #1 & #2 biggest mistakes we see 👉 What two adjustments you can make right now 👉 And another ratio: 23:1 👉 100 calories in vs. 100 calories out 👉 Having cookies at home 👉 How sensational, but temporary eating is 👉 Methods for success 👉 Planning vs. Tracking 👉 Food Journal, Batch Cooking Guide, and more available on www.joeydussel.com/store [http://www.joeydussel.com/store]

Ep. 18 How to Get Abs (core strength)

In today's episode, we respond to a listener's question regarding visible abs & core strength. Topics 👉Anatomy & Safety First 👉Visible abs vs. functional strength 👉Bracing vs. flexing 👉Core strength as a magnifier 👉Dealing with a dislike for 'actually *doing* core training 👉Direct vs. indirect core 👉Training Principles (Hierarchy, tools, methods, etc.) The actual question that inspired this episode. Reach out with questions of your own! “Hey Joey, kind of a dumb question, a tad vain…if I want to get my abs to show, do I need to do more fat-burning training? Or keep doing the weightlifting routine I’m doing?” Hello again! First of all, never worry about asking a dumb question. :) Regarding the visibility of the abs. Two things matter most. First obviously is the individual's level of leanness. Ensure that there’s a low amount of body fat so that they are easy to see, not covered up. The second thing I think most people don’t factor in is to enlarge the physical size of your ab muscles so that they are Bigger and more bulky, giving that six-pack look. Like any other muscle, the core grows by strength training. However, most people don’t do heavily loaded strength for the core. They only do higher repetitions at higher volumes. So do some true core strength with some heavier weights. And I always recommend just doing holds (non-moving) to keep the spine safe while you do this type of training. I would say that that is still something for you to work up to at this point, so set the groundwork by getting proficient with the core exercises we have done so far. The tipping point is when you can do three minutes of hollow body hold in less than five minutes. Get a timer and a wall clock and hit pause on the stopwatch whenever you take a break from the hollow body position.

Ep. 17 WHY keep things going

After listening to episode 16, join us for the WHY of keeping up your health, wellness, nutrition & fitness efforts. We talk about what’s at stake, and what you can do about it. Learn from us as we cover boot camps, advice on what to do and WHEN, balancing working hard enough vs. doing too much (CNS fatigue), avoiding negative results of inaction, and more!

Ep. 16 How to Keep Things Going

Today's episode is all about keeping up with the habits and behaviors it takes to maintain the health and fitness results you achieved. After a brief announcement about the duration of upcoming episodes, we get right into the "how" of keeping things going. The broad categories include making things accessible, building up your knowledge, surrounding yourself with a community, ensuring that you work on your weaknesses, and building in physical activity into your lifestyle. Enjoy the audio here, or watch full video episodes on YouTube. Find the show at www.twodumbbellsandamicrophone.com