Strength Training Can Lead to an Improvement in Quality of Life
Strength Changes Everything - Video Edition
If you had to put a number on your happiness, energy, and overall well-being—what score would you give your life right now? In this episode, Amy Hudson and Dr. James Fisher dig into the science of quality of life—how researchers actually measure it, and why it’s about so much more than health stats or fitness levels. They reveal why building physical strength often leads to emotional freedom and how strength training improves mental health, social connection, and vitality. Tune in to learn how training your body can completely reshape the way you feel about your life. Amy shares her...
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Why Strength Training Is the Best Exercise For Your Arthritis
Strength Changes Everything - Video Edition
What if you could keep your joints strong and pain-free for decades—without endless cardio or risky workouts? Amy Hudson and Dr. James Fisher continue their series on the benefits of strength training, breaking down the connection between osteoarthritis and strength training. They reveal how targeted strength work can reduce joint stress, slow degeneration, and even improve quality of life. Tune in to learn how strength training can protect your joints and keep you moving pain-free. Dr. Fisher starts by explaining what osteoarthritis really is--a degenerative joint disease where cartilage...
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What the Science Says About How Strength Training Can Prevent and Reverse Diabetes
Strength Changes Everything - Video Edition
Did you know strength training can do more for type 2 diabetes than medication ever could? Amy Hudson and Dr. James Fisher continue their series on the benefits of strength training and reveal how powerful it can be for managing—and even reversing—type 2 diabetes. They break down why excess sugar builds up in the bloodstream, how your muscles play a critical role in blood sugar control, and what kind of training yields real, measurable results—without needing extreme diets. If you—or someone you know—is dealing with type 2 diabetes, this is an episode you won’t want to miss. Dr....
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The Best Exercises to Lower Cholesterol – The Science Behind Strength Training
Strength Changes Everything - Video Edition
We’ve been told to run, bike, and diet our way to lower cholesterol, but what if the real game changer is strength training? In this episode, Amy Hudson and Dr. James Fisher unpack the science behind resistance training and why it might be the best exercise to lower cholesterol. They explore what research actually says about lifting weights, LDL reduction, and long-term heart health — and why it might be time to rethink your approach to fitness. Dr. Fisher defines cholesterol--a waxy, hormone-like substance that your body produces and regulates on its own. While it often gets labeled as...
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Why Strength Training Should Be Your Go-To Exercise for Blood Pressure Reduction
Strength Changes Everything - Video Edition
What if lowering your blood pressure didn’t require medication, endless cardio, or drastic lifestyle changes? In this episode, Amy Hudson and Dr. James Fisher explore the benefits of strength training as an effective, science-backed way to reduce blood pressure. They discuss how lifting affects your heart health, the ideal training intensity for real results, and why even short, infrequent workouts can make a big difference. Tune in to hear how simple, time-efficient workouts can support heart health, and why it might be the most underrated tool in your fitness routine. Dr. Fisher...
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Muscle Size Increases - What's Happening Within Your Muscles
Strength Changes Everything - Video Edition
Is bigger always better when it comes to strength training? In this episode, Amy Hudson and Dr. James Fisher break down the science of muscle growth, revealing why increased size doesn’t always equal increased strength. From neural adaptations to muscle fiber recruitment, they explore what’s really happening inside your body when you train – and why understanding it can transform the way you approach your workouts. Amy Hudson and Dr. James Fisher talk about increasing muscle size, and when that doesn’t happen. Back in the 1980s, a hypothesis by Digby Sale looked at the two key...
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Fix Your Core, Fix Your Back: Personal Training Insights You Probably Haven’t Heard Before
Strength Changes Everything - Video Edition
Think core training is all about crunches and six-packs? What if the real key to a strong, pain-free core is the muscles you can’t see? Hosts Amy Hudson and Dr. James Fisher dive deep into the science of core strength, bust common myths, and reveal how personal training can help you target the low back and pelvic muscles that truly support your spine, posture, and overall function. Today’s episode features hosts Amy Hudson and Dr. James Fisher addressing a listener’s question about the core. Dr. Fisher starts his contribution by discussing the origin of the core, as well as where it’s...
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Evidence-Based Strength Training: Ditching Old Paradigms for Proven Success
Strength Changes Everything - Video Edition
When it comes to your health and to your strength training, more specifically…Do you rely on social media trends or real science for your exercise routine? And how do you know if your workouts are actually safe and effective? Amy Hudson and Dr. James Fisher break down what “evidence-based strength training” really means, exposing common myths and highlighting why scientific research – and not old paradigms – should drive your fitness decisions. Hosts Amy Hudson and Dr. James Fisher unpack evidence-based strength training. Dr. Fisher believes that personal trainers should embrace an...
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Beyond the Gym: The Role of Protein in Personal and Strength Training Success
Strength Changes Everything - Video Edition
Did you know that what’s on your plate can help you while you’re at the gym? Join hosts Amy Hudson and Dr. James Fisher as they dive into the vital role of protein in muscle health and strength training. What’s the ideal protein intake you should aim for every day? And where can you get proteins from, in the first place? Whether you’re just starting out or enhancing your regimen, this episode will equip you with the knowledge to optimize your protein intake for maximum personal training and health gains. Hosts Amy Hudson and Dr. James Fisher begin the conversation by discussing why...
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Beating the Gym: How Personal Trainers and Supervised Training Lead to Lasting Fitness Habits
Strength Changes Everything - Video Edition
Big Box Gyms: Yay or Nay? And how do they compare to working out with a personal trainer? Amy Hudson and Dr. James Fisher look at big box gyms and the benefits of working with a personal trainer. You’ll hear about everything from motivation and habit-building to fitness results, and will walk away with clarity on which option to go for to make the most out of your time and exercising efforts. Dr. James Fisher kicks things off by sharing a frightening stat: only about 10% of the population engages in regular strength training. What’s interesting is the fact that only about one-third of...
info_outlineHosts Amy Hudson and Dr. James Fisher discuss all things stretching and muscle soreness with Dr. Dave Behm, author of The Science and Physiology of Flexibility and Stretching.
They cover the most common affliction, when it makes sense to stretch, and for how long you should stretch.
You’ll also hear expert insights on the correlation between stretching and strength, the different stretching approaches, and how they impact your sports performance, as well as a couple of fun facts you probably haven’t heard about…but that are backed by research!
- Today’s episode looks at all things muscle tightness, stiffness, and soreness, as well as the key role of stretching.
- Hosts Amy Hudson and Dr. James Fisher are joined by muscle physiology researcher and The Science and Physiology of Flexibility and Stretching author Dr. Dave Behm.
- Dr. Behm explains that, unlike what many may believe, it’s not just elderly people who should stretch – but everyone, since we start to lose flexibility by the age of five.
- In the Western world, low back pain is the most common affliction.
- The main cause for your lower back muscles becoming too stiff? Sitting for long periods of time…
- Dr. Behm provides a breakdown of the impact that being seated for too long has on your body (including the different areas it affects).
- Amy introduces muscle knots into the conversation, and Dr. Behm addresses the difference between muscle knots and general tightness.
- Dr. Behm touches upon the role of collagen, while Dr. Fisher shares his surprise that the hip flexors and pectoral muscles are not the most common pain Dr. Behm mentioned.
- Did you know that, at times, neck pain or headaches can be caused by your hamstrings being too stiff? That’s where the “meridian chain” comes into play.
- Research on so-called “global effects” or “non-local effects” show that stretching your shoulders makes your hamstrings more flexible, and vice versa – stretching your hamstrings makes your shoulders more flexible.
- Have an injury to your right hamstring? Don’t just be sitting around; stretching your left hamstring will help!
- The Cross Education Effect is the process in which, by training one side (e.g., your right arm), the other side (e.g., your left arm) gets stronger too. This has been known since the 1890s.
- Dr. Fisher and Dr. Behm touch upon foam rolling and a study that looked at the impact of doing a similar type of movement.
- A study carried out by Dr. Behm showed that it’s possible to get stronger by stretching on a regular basis and for several days a week (for a minimum of 15 minutes a day).
- There are differences between stretching during a pre-game warm-up routine and stretching to get a semi-permanent increase in range of motion.
- Dr. Fisher shares that the Exercise Coach now offers 20 or 40 minutes of coach-assisted stretching on top of the 20 minutes of strength training.
- Doing slightly too much stretching during your warm-up routine can impact your game or performance by 3-5%... but it can dramatically decrease the chances of you getting injured.
- Remember: stretching doesn’t prevent all-cause injuries, but it can result in a reduction in muscle and tendon injuries, especially with explosive-type activities.
- An additional benefit of stretching is the fact that, by doing it on a regular basis, you tend to get stronger at longer muscle lengths (the so-called force-length relationship).
- Amy talks about a piece of exerbotics equipment called The Crossfire and what it helps clients with.
- Numerous studies by Tony Kay have shown that doing eccentric resistance training has a very positive effect on range of motion as well.
- Dr. Behm discusses a current article he’s writing that focuses on the effect of stretching on relaxation.
Mentioned in This Episode:
The Exercise Coach - Get 2 Free Sessions!
Submit your questions at StrengthChangesEverything.com
Memorial University of Newfoundland
Dr. Behm’s TEDx Talk: Stretching the Way We Think About Athletes
The Science and Physiology of Flexibility and Stretching by Dr. Dave Behm
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