The Good Fit Podcast

Ep. 22: Adaptation & Why you do not need a cortisol reset

Short and sweet this week, looking at why adapting wins when there's a spanner in the works in our training, and why you do not need a cortisol reset

Ep. 21: Flow State, Getting in Protein in Spain, Gymbroverload & Online Coaching

This week! Flow state and exercise, getting in "good" protein in Spain and Gymbroverload and gymxiety and online coaching - what is it?! Sources: Go with the flow: A neuroscientific view on being fully engaged - (Van der Linden et al, 2020) [https://pmc.ncbi.nlm.nih.gov/articles/PMC7983950/#ejn15014-abs-0001]

Ep. 20: Yoga & Resistance Training, When to increase weights, Training thru soreness

Episode 20! 3 questions today... combining yoga and resistance training, when to up the weights when we are resistance training and... training thru soreness - is it ok?

Ep. 19: End of Lift Club & Your Questions!

How did Lift Club round 1 go? Resistance training vs impact work for bone density Bench pressing and feet on or off the bench & why? Study I mention this week: The LIFTMOR (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation) trial [https://onlinelibrary.wiley.com/doi/10.1002/jbmr.3284] High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial, Watson et al (2017)

Ep. 18: Instagram Wildfire Myths & Lift Club Final Week!

It's Lift Club final week. We also look at the evidence surrounding the following common beliefs & myths on social media - and why the following statements are much more nuanced or incorrect: *The statement that "women aren't small men" *"Moderate intensity cardio raises you cortisol and therefore should be avoided" *"Women should train according to their cycle" *"We should eat protein within 45 mins of training" Send your questions to me on Instagram @mariettasandi_fitness Research links: Daily energy expenditure through the human life course [https://pubmed.ncbi.nlm.nih.gov/34385400/] - Pontzer et al, 2021 Current evidence shows no influence of women's menstrual cycle phase on acute strength performance or adaptations to resistance exercise training [https://pubmed.ncbi.nlm.nih.gov/37033884/] - Colenso-Semple et al., 2023 The effect of protein timing on muscle strength and hypertrophy: a meta-analysis [https://pmc.ncbi.nlm.nih.gov/articles/PMC3879660/#sec16] - Schoenfeld et al, 2013