FitLabPGH brought to you by Moving2Live promotes the ethos #movement is a lifestyle, not just an activity with 3 movement tips a week and a Lab Lesson aka learn from the Labradors.
For week 9 of ’23 the Labs remind us #MoreFun #FewerExpectations
Our movement tips: help maintain trails, #beresilient & make #movement a #priority
Podcast: Play in new window | Download (Duration: 1:01:44 — 47.5MB)
Roger W. Earle, MA, CSCS,*D, NSCA-CPT,*D, RSCC,*D, has over 35 years of experience as a personal trainer, competitive sport conditioning coach, and behavior modification facilitator all ages and fitness levels. Currently, Earle is a senior acquisitions editor in the trade and professional division at Human Kinetics. Previously, Earle was the associate executive director and the director of exam development for the certification arm of the NSCA and the strength and conditioning director and faculty member at Creighton University. Earle competes in obstacle course racing, and he has thirty-four top 5 placings in his open age group in Spartan races.
Show Notes: Roger Earle, contact info:
E-mail: roger.w.earle@gmail.com
Instagram: https://www.instagram.com/rogerocrwc/
LinkedIn: https://www.linkedin.com/in/rogerearle/
Links mentioned in the Podcast:
Human Kinetics, Publisher
https://us.humankinetics.com
Creighton University, Omaha, Nebraska
https://www.creighton.edu
University of Nebraska, Omaha
https://www.unomaha.edu
National Strength and Conditioning Association (NSCA)
https://www.nsca.com
Information about NSCA Certifications:
https://www.nsca.com/certification-overview/
NSCA Strength and Conditioning Journal (SCJ)
https://www.nsca.com/education/journals/strength-and-conditioning-journal/
Robert Linkul, MS, NSCA-CPT,*D, CSCS,*D
Training the Older Adult (TOA)
https://www.trainingtheolderadult.com
Check out the Moving2Live Podcast episode featuring Robert Linkul, released 9/22/21; link to podcast:
https://moving2live.blubrry.com/2021/09/22/raining-the-older-adult-robert-linkul-ms-cscsd-nsca-cptd-fnsca-t/
Spartan Race
https://www.spartan.com
Whoop, Wearable Technology Company
https://www.whoop.com
Long Term Athletic Development
Check out the Moving2Live Podcast episode featuring Rick Howard and Tony Moreno discussing Long Term Athletic Development, released 3/11/20; link to podcast:
http://www.moving2live.com/2020/03/11/long-term-athletic-development-with-rick-howard-and-tony-moreno/
Contact Info for Moving2Live:
Web: Moving2Live
Email: mov2liv@gmail.com
Twitter: @_mov2liv
Instagram: @_mov2liv
Check out our sister podcast Fitness Lab Pittsburgh– FitLabPGH
Attribution for Intro/Exit Podcast Music: Travel Light by Jason Shaw from the album Audionautix: Acoustic, licensed under an Attribution 3.0 United States License. Available at www.FreeMusicArchive.org
Podcast: Play in new window | Download (Duration: 55:49 — 44.3MB)
Tom Cormier (in his own words): Tom is an exercise professional who has his Master’s Degree in Performance Science, has obtained multiple certifications including the CSCS,*D, USA Weightlifting, and Kettlebell Instructor, as well as having approximately 20 years of experience in the fitness industry. He is the Manager for Commercial Operations and Global Academic Support for Setanta College, focusing on growth and development primarily in the U.S, while supporting Setanta College students around the world. Outside of his primary job, it is his passion to push the fitness industry forward by writing, researching, reading, and volunteering.
Show Notes: Tom Cormier, contact info:
E-mail: twcormier@gmail.com
LinkedIn: https://www.linkedin.com/in/atomicstrongtc/
Facebook: https://www.facebook.com/tom.cormier.9
Links mentioned in the Podcast:
Setanta College
https://www.setantacollege.com
Human Kinetics, Publisher
https://us.humankinetics.com
Stetson University, DeLand, FL
https://www.stetson.edu
National Strength and Conditioning Association (NSCA)
https://www.nsca.com
Information about NSCA Certifications:
https://www.nsca.com/certification-overview/
USA Weightlifting (USAW) Coaching Courses
https://www.teamusa.org/USA-Weightlifting/Coaching/Coaching-Courses/USAW-Level-1
Functional Movement Systems (FMS) Certification
https://www.functionalmovement.com/store/35/fms_level_1_online_course
Bret Contreras, PhD, CSCS
https://bretcontreras.com
Nick Tumminello
https://nicktumminello.com
NSCA Strength and Conditioning Journal (SCJ)
https://www.nsca.com/education/journals/strength-and-conditioning-journal/
Robert Linkul, MS, NSCA-CPT*D, CSCS*D
Training the Older Adult (TOA)
https://www.trainingtheolderadult.com
Check out the Moving2Live Podcast episode featuring Robert Linkul, released 9/22/21; link to podcast:
https://moving2live.blubrry.com/2021/09/22/raining-the-older-adult-robert-linkul-ms-cscsd-nsca-cptd-fnsca-t/
Eric Cressey, Cressey Sports Performance
https://ericcressey.com
Mike Boyle Strength and Conditioning
https://www.bodybyboyle.com
Loren Landow, Landow Performance
https://landowperformance.com
Tony Gentilcore
https://tonygentilcore.com
American College of Sports Medicine (ACSM)
https://www.acsm.org
Dr. John Rusin, Pain Free Performance Specialist Certification
https://drjohnrusin.com/ppsc/
Contact Info for Moving2Live:
Web: Moving2Live
Email: mov2liv@gmail.com
Twitter: @_mov2liv
Instagram: @_mov2liv
Check out our sister podcast Fitness Lab Pittsburgh– FitLabPGH
Attribution for Intro/Exit Podcast Music: Travel Light by Jason Shaw from the album Audionautix: Acoustic, licensed under an Attribution 3.0 United States License. Available at www.FreeMusicArchive.org
Podcast: Play in new window | Download (53.7MB)
Labrador Lesson for 10-20-22:
The Labs once again asked Ben to be their spokesperson to tell you a dog is a part of your family. Check out the video, or just read their wise words.
You don’t need technology to move.
As Labradors, we make movement part of our lifestyle. All we need for our daily walks are collars, leashes, and a willing human. We understand that you humans love technology, but technology is NOT essential for movement. As Labs, we don’t have Strava accounts, and we don’t track our macros in MyFitnessPal or LoseIt. But we DO move on a regular basis and eat high-quality food.
Whether you have 2 legs or 4, remember you don’t need technology to move. If you like to track (and share) your movement sessions and your food log, that’s great, but if you’d rather keep your movement sessions to yourself, that’s great too. And if you experience a technical glitch, and your movement session isn’t recorded by Strava…it still counts!!! So move more. Move often. And remember, you don’t need technology to make movement part of your lifestyle.
Visit www.FitLabPGH.com for tips, hacks, and podcasts to help you get moving and keep moving through 2022!
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Podcast: Play in new window | Download (58.6MB)
Labrador Lesson for 10/13/22:
Dogs are not accoutrements.
The Labs once again asked Ben to be their spokesperson to tell you a dog is a part of your family. Check out the video, or just read their wise words. When you take your dog for a walk/run/hike, remember to take into account your dog’s needs. A Movement session with a dog is NOT all about you. Engage with your dog. Let the dog set the pace. If your dog loves to walk in the rain, you are going to get wet. You won’t melt. Move More. Move Often. Move with your dogs.
Visit www.FitLabPGH.com for tips, hacks, and podcasts to help you get moving and keep moving through 2022!
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Podcast: Play in new window | Download (62.6MB)
Labrador Lesson for 10/6/22:
Be proactive about your health.
The Labs wanted to talk about being proactive about creating a healthy lifestyle. They asked Ben to help out with the lesson…check out the video…or just read along for the essentials. Get your annual exam and recommended shots from your vet/doctor. If you have a cut, sprain, or other injury, consult a qualified medical professional. Eat real food. Move on a regular basis. The Labs prefer moving on most days to longer, “crush it” movement sessions on the weekends. Take home message: keep it simple, but be proactive – eat real food; move more; and visit a medical professional when needed.
Visit www.FitLabPGH.com for tips, hacks, and podcasts to help you get moving and keep moving through 2022!
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Podcast: Play in new window | Download (71.3MB)
Labrador Lesson for 9/29/22:
Dog Walk Essentials.
The Labs wanted to share the essentials for a safe, fun dog walk. They asked Ben to help out with the lesson…check out the video…or just read along for the essentials. The most essential element is an engaged human, who is focused on the dogs! After that, the labs suggest you include the following items: 1. A stylish collar (the labs like climbing rope). 2. A sturdy, colorful leash (again, climbing rope is great). 3. Snacks (depending on distance/duration). 4. Water (depending on temperature). 5. A First Aid Kit.
The Labs believe in making movement a lifestyle, so, whether you have 2 legs or 4, gather the essentials, get outside, and get moving.
Visit www.FitLabPGH.com for tips, hacks, and podcasts to help you get moving and keep moving through 2022!
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Podcast: Play in new window | Download (Duration: 47:04 — 37.9MB)
Kate Baldwin (in her own words): Physiotherapist. Exercise and Sport Scientist. PhD examining strength training in long-distance triathletes. Created own physiotherapy and exercise clinic based on the philosophy that ‘movement is medicine’
Show Notes: Kate Baldwin, contact info:
Website: https://www.endurancemovement.com/
LinkedIn: https://www.linkedin.com/in/kate-baldwin-329085112/
Instagram: https://www.instagram.com/endurancemovement/
Facebook: https://www.facebook.com/theendurancemovement
Links mentioned in the Podcast:
Don Moxley has been interviewed 3 times on the Moving2Live Podcast. His first interview was released in 2 parts on 4/4/18 and 4/18/18 (Train, Recover, Win & Ohio State University Wrestling); link to Part 1:
http://www.moving2live.com/2018/04/04/podcast-14-18-don-moxley-train-recover-win-osu-wrestling/
The second interview was released on 12-12-18 (Cannabinoids and Recovery); link:
The third interview was released on 12-16-20 (Longevity and Personal Mission Statement); link:
Contact Info for Moving2Live:
Web: Moving2Live
Email: mov2liv@gmail.com
Twitter: @_mov2liv
Instagram: @_mov2liv
Listen to podcasts on YouTube
Check out our sister podcast Fitness Lab Pittsburgh– FitLabPGH
Attribution for Intro/Exit Podcast Music: Travel Light by Jason Shaw from the album Audionautix: Acoustic, licensed under an Attribution 3.0 United States License. Available at www.FreeMusicArchive.org
Podcast: Play in new window | Download (Duration: 7:41 — 6.4MB)
This week’s FitLabPGH Podcast release is a video podcast providing a look inside the FitLabPGH Snack Bin. This is what WE use to fuel our 60-90+ minute movement sessions…primarily hiking, biking, and running. If you are looking for individual advice on nutrition and food choices, we STRONGLY encourage you to consult a registered dietician.
Listen to the audio, or enjoy the Labradors and cats in the video podcast.
What is Ben looking for in a movement snack? It should be able to be stored in a pocket or pack; it is approximately 100 calories; and it doesn’t upset his stomach. For Ben, that means no stevia, monk fruit extract, or sugar alcohols. Everyone’s body is different. Experiment to find what works for you. When in doubt? Consult a registered dietician. The goal is to get outside, enjoy moving, and avoid the dreaded mid-workout bonk/crash/insert your favorite term here.
So here’s the current inventory of our Snack Bin:
Take home message: get outside, enjoy moving, and pack snacks to fuel your movement session. Even if you’re planning a fairly short session, be prepared…you never know when a hike or bike ride might become an outdoor adventure.
Contact Info for FitLabPGH:
Email: fitlabpgh@gmail.com
Twitter: @fitlabpgh
Instagram: @fitlabpgh
We update via Facebook too!!
Movement Tips and Lifestyle Hacks – YouTube channel (posted on Instagram too)
Check out our sister podcast Moving2Live concise but interesting podcasts for the movement and exercise professional and amateur aficionado.
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Podcast: Play in new window | Download (Duration: 6:04 — 8.3MB)
This week’s FitLabPGH Podcast release is a video podcast: Comfort Tips for Chilly Cycling.
Yes, Spring is coming, but in Western PA, there is still plenty of chilly weather ahead before we start talking about Summer Survival Tips. We encourage you to find movement activities you enjoy, then take steps so you can enjoy those activities year-round.
Listen to the audio, or watch the video below to check out Ben’s Tōwmak drop bar fat bike from Bearclaw Bicycle Co.
Our first tip for cold weather cycling: choose a route that’s out of the wind if possible. Our ideal cold-weather ride is in the woods…BUT if the trails are muddy, we stay clear to preserve future trail conditions.
Next tip: Keep your hands and feet warm. Ben uses flat pedals and wears mountain bike shoes (these are from Ride Concepts) on his fat bike in the winter; if he gets TOO cold, he can jog and push the bike! He wears wool socks and toe caps from Aero Tech Designs. For hands, Ben wears 45nrth insulated gloves for colder conditions, and swaps them for lighter gloves from Handup or Aero Tech Designs when he warms up. Side note: If it’s below 40 degrees, Lisa wears the warmest gloves that 45nrth makes. When it drops below 30 degrees, we put pogies (bar mitts) on the bikes for extra hand comfort.
Final tip: LAYERS, ideally wool layers. On the day of the video, Ben wore Pearl Izumi soft shell tights over Pearl Izumi bib shorts. On top, Ben wore a wool baselayer from Rapha; a wool jersey from Pearl Izumi; a vest; and the 45nrth Naughtvind cycling jacket (check out our review of the jacket, released 2-23-22).
Bonus tip: Don’t forget the head and neck! Ben likes the neck gaiters from Buff, and a Smartwool 2-layer wool hat under his bike helmet. Take home message: if you adapt your route, and dress for conditions, you can enjoy moving outside in rain, snow, or summer sun.
So get outside…and move more. Then visit www.FitLabPGH.com for tips, hacks, and podcasts to help you keep moving throughout 2022.
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