155 Nutrition 101 - The Nutrition Hierarchy

155 Nutrition 101 - The Nutrition Hierarchy

Send us Fan Mail [https://www.buzzsprout.com/2222087/fan_mail/new] In this episode, we cover the nutrition hierarchy and why some factors are higher order than others. Here's an overview: 1. Consistency 2. Energy 3. Macronutrients 4. Micronutrients 5. Timing 6. Supplements For each category, we cover underlying biological mechanisms and best practices. *This is adapted from Dr. Eric Helms’ Muscle and Strength Pyramid with added context for CrossFit competitors and hybrid athletes. --- Whenever you're ready, there are 4 ways I can help you: 1. Book an Intro Consult [https://paulbweber.as.me/schedule/6d3dc652/appointment/75545476/calendar/8741852?appointmentTypeIds[]=75545476]: This is the next step for athletes who want to work with me 1:1. My coaching is for CrossFit competitors and hybrid athletes who want to see what they're capable of. Once you book, you'll get a link to complete an intake form, which will give me some context before our first meeting. If you decide to hire me, the fee will get put toward your first month of coaching. 2. Training deep dives: Join hundreds of coaches and athletes who have upgraded their training for strength [https://www.paulbweber.com/building-advanced-strength-for-fitness-athletes], gymnastics [https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletes], conditioning [https://www.paulbweber.com/conditioning-for-fitness-athletes] and competitive fitness [https://www.paulbweber.com/complete-athlete-process]. 3. Programming Mentor Meeting [https://www.paulbweber.com/programming-mentor-meeting]: For coaches and athletes who want to get clarity on their training. Know your training priorities, measure meaningful metrics, and make real progress. 4. Business Mentor Meeting [https://www.paulbweber.com/business-mentor-meeting]: For in-person coaches who want to learn how to get online clients.

154 The State of Fitness Competition

Send us Fan Mail [https://www.buzzsprout.com/2222087/fan_mail/new] Fitness competition is more popular than ever. More people participate in bodybuilding shows, triathlons and hybrid fitness competitions every year. Of these three categories, hybrid fitness is the fastest growing by a significant margin, largely due to Hyrox's explosive growth. The 2011 CrossFit Open was the first mass participation, hybrid fitness competition, with 26,000 participants. Today, hybrid fitness competitions include the CrossFit Open, Hyrox, ATHX, Xenom, DEKA, Turf Games and Wodapalooza. Collectively, participation has grown by over 30x. The future is bright for fitness. --- Whenever you're ready, there are 4 ways I can help you: 1. Book an Intro Consult [https://paulbweber.as.me/schedule/6d3dc652/appointment/75545476/calendar/8741852?appointmentTypeIds[]=75545476]: This is the next step for athletes who want to work with me 1:1. My coaching is for fitness competitors and hybrid athletes who want to see what they're capable of. Once you book, you'll get a link to complete an intake form, which will give me some context before our first meeting. If you decide to hire me, the fee will get put toward your first month of coaching. 2. Training deep dives: Join hundreds of coaches and athletes who have upgraded their training for strength [https://www.paulbweber.com/building-advanced-strength-for-fitness-athletes], gymnastics [https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletes], conditioning [https://www.paulbweber.com/conditioning-for-fitness-athletes] and competitive fitness [https://www.paulbweber.com/complete-athlete-process]. 3. Programming Mentor Meeting [https://www.paulbweber.com/programming-mentor-meeting]: For coaches and athletes who want to get clarity on their training. Know your training priorities, measure meaningful metrics, and make real progress. 4. Business Mentor Meeting [https://www.paulbweber.com/business-mentor-meeting]: For in-person coaches who want to learn how to get online clients.

153 Clarity, Guidance, and Companionship

Send us Fan Mail [https://www.buzzsprout.com/2222087/fan_mail/new] In this episode, I tell stories about the value of coaching. --- Whenever you're ready, there are 4 ways I can help you: 1. Book an Intro Consult [https://paulbweber.as.me/schedule/6d3dc652/appointment/75545476/calendar/8741852?appointmentTypeIds[]=75545476]: This is the next step for athletes who want to work with me 1:1. My coaching is for fitness competitors and hybrid athletes who want to see what they're capable of. Once you book, you'll get a link to complete an intake form, which will give me some context before our first meeting. If you decide to hire me, the fee will get put toward your first month of coaching. 2. Training deep dives: Join hundreds of coaches and athletes who have upgraded their training for strength [https://www.paulbweber.com/building-advanced-strength-for-fitness-athletes], gymnastics [https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletes], conditioning [https://www.paulbweber.com/conditioning-for-fitness-athletes] and competitive fitness [https://www.paulbweber.com/complete-athlete-process]. 3. Programming Mentor Meeting [https://www.paulbweber.com/programming-mentor-meeting]: For coaches and athletes who want to get clarity on their training. Know your training priorities, measure meaningful metrics, and make real progress. 4. Business Mentor Meeting [https://www.paulbweber.com/business-mentor-meeting]: For in-person coaches who want to learn how to get online clients.

152 Exercise and the Autonomic Nervous System

Send us Fan Mail [https://www.buzzsprout.com/2222087/fan_mail/new] In this episode, we cover: Terms * The autonomic nervous system - anatomy and functions * Autonomic balance * Sympathetic tone Types of Exercise and How each Affects Autonomic Balance Acutely and Chronically * Aerobic exercise (with some key differences between low intensity and medium-high intensity) * Resistance exercise The Athlete's Autonomic Nervous System The Phases of Overtraining 1. Sympathetic overtraining 2. Parasympathetic overtraining Key Takeaways The goals of chronic training — from an autonomic nervous system standpoint — are to: 1. deepen resting parasympathetic dominance 2. sharpen the acute sympathetic response to exercise 3. accelerate post-exercise autonomic recovery HRV monitoring over time is the most accessible tool athletes have to track whether training is achieving those goals or not. --- Whenever you're ready, there are 4 ways I can help you: 1. Book an Intro Consult [https://paulbweber.as.me/schedule/6d3dc652/appointment/75545476/calendar/8741852?appointmentTypeIds[]=75545476]: This is the next step for athletes who want to work with me 1:1. My coaching is for fitness competitors and hybrid athletes who want to see what they're capable of. Once you book, you'll get a link to complete an intake form, which will give me some context before our first meeting. If you decide to hire me, the fee will get put toward your first month of coaching. 2. Training deep dives: Join hundreds of coaches and athletes who have upgraded their training for strength [https://www.paulbweber.com/building-advanced-strength-for-fitness-athletes], gymnastics [https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletes], conditioning [https://www.paulbweber.com/conditioning-for-fitness-athletes] and competitive fitness [https://www.paulbweber.com/complete-athlete-process]. 3. Programming Mentor Meeting [https://www.paulbweber.com/programming-mentor-meeting]: For coaches and athletes who want to get clarity on their training. Know your training priorities, measure meaningful metrics, and make real progress. 4. Business Mentor Meeting [https://www.paulbweber.com/business-mentor-meeting]: For in-person coaches who want to learn how to get online clients.

151 How Far Fitness Sport Has Come

Send us Fan Mail [https://www.buzzsprout.com/2222087/fan_mail/new] In this episode, we discuss the evolution of fitness sport over the last 10-15 years. We cover: * professionalization - the maturation of the fitness sport ecosystem * education - understanding of sport-specific demands * individualization - the coaching industry * early specialization - pros and cons * technology --- Whenever you're ready, there are 4 ways I can help you: 1. Book an Intro Consult [https://paulbweber.as.me/schedule/6d3dc652/appointment/75545476/calendar/8741852?appointmentTypeIds[]=75545476]: This is the next step for athletes who want to work with me 1:1. My coaching is for fitness, hybrid and tactical athletes who want to see what they're capable of. Once you book, you'll get a link to complete an intake form, which will give me some context before our first meeting. If you decide to hire me, the fee will get put toward your first month of coaching. 2. Training deep dives: Join hundreds of coaches and athletes who have upgraded their training for strength [https://www.paulbweber.com/building-advanced-strength-for-fitness-athletes], gymnastics [https://www.paulbweber.com/mastering-gymnastics-for-fitness-athletes], conditioning [https://www.paulbweber.com/conditioning-for-fitness-athletes] and competitive fitness [https://www.paulbweber.com/complete-athlete-process]. 3. Programming Mentor Meeting [https://www.paulbweber.com/programming-mentor-meeting]: For coaches and athletes who want to get clarity on their training. Know your training priorities, measure meaningful metrics, and make real progress. 4. Business Mentor Meeting [https://www.paulbweber.com/business-mentor-meeting]: For in-person coaches who want to learn how to get online clients.