Tackling Tweaks - Beast Over Burden - #573
Beast over Burden powered by Barbell Logic
Release Date: 07/30/2024
The Gummy Bear Trap: Prioritizing Long-Term Fitness over Short-Term Pleasures
Beast over Burden powered by Barbell Logic
Prioritizing long-term fitness over short-term pleasures is the key to achieving your goals. Fitness can feel good, just adjust your time scale. Feel Good Fitness: Prioritizing Long-Term Fitness over Short-Term Pleasures Are you tired of starting over every Monday? Do you find yourself constantly battling between instant gratification and your long-term fitness goals? You're not alone! In this episode, we're diving deep into the psychology of prioritizing long-term fitness over short-term pleasures, and how to escape the gummy bear trap. We've all been there: the siren call of the donut, the...
info_outline
Physical Freedom through Nutrition
Beast over Burden powered by Barbell Logic
Gain physical freedom through nutrition. Sustainable nutrition builds a foundation for health and physical freedom. What is Physical Freedom? Let's first consider financial freedom, a term often discussed. We define financial freedom as the ability to do what you want with your time. You achieve this because you have earned enough time (in the form of money) to be able to do what you want with your time. Physical freedom is the ability to be able to do what you want with your body. You earn this through the discipline of healthy training and nutrition habits over time. You can gain physical...
info_outline
Physical Freedom through Nutrition: New Podcast Series
Beast over Burden powered by Barbell Logic
The Beast over Burden podcast is beginning to come out in series as opposed to weekly. The first series will cover attaining physical freedom through nutrition. Frustrated with extreme diets, yo-yo-dieting, or nothing seeming to work? We'll help you find practical, sustainable nutrition strategies that help you reach your fitness & health goals. Stay tuned! PS - IF YOU'RE INTERESTED IN TAKING ONLINE COACHING FOR A TEST RUN, Connect with the hosts Connect with the show Or email
info_outline
Diet Reboot: Get Back on Track & Stop Diet Derails - #610
Beast over Burden powered by Barbell Logic
Do a diet reboot if you've slipped up and need to get back on track. These tips & tricks help you stop diet derails and help you stay on track. Diet Reboot to Get Back on Track It’s January 2nd (or maybe later). You pull the belt across you on the plane, you get into your pants, you look in the mirror…what the fluff!? You may have eaten normally for most of the holiday period. For many people who find themselves gaining weight, it doesn’t come from the decisions they’re making for lunch on Wednesday, it’s the “abnormal” days. Many who fail to lose fat do well on the week...
info_outline
Ultimate Guide for Strength Training While Traveling - #609
Beast over Burden powered by Barbell Logic
If you travel regularly, you will have to continue to strength train as you travel. Learn fitness travel hacks in this ultimate guide to strength training while traveling. Strength Training While Traveling: Why It Matters Why train while traveling? While, in part, it depends on how often you travel, your goals, the length of travel, and how consistent you are outside of travel. For those who are extremely consistent and rarely travel, it might make sense to take the week off. If you travel for business, you need to train. You will feel better if you train. The workout might not feel good,...
info_outline
Helpful Home Gym Equipment - #608
Beast over Burden powered by Barbell Logic
Learn about helpful home gym equipment. This gear solves common problems or makes your lifting more fun, varied, or effective. Helpful Strength Equipment for Your Home Gym You need a few items to begin strength training properly, though you can also start exercising today. As you progress and build the habit of strength training (and simultaneously get older) some equipment can help solve common problems you will likely encounter. Some of these items help add variety and make training more fun. Other gear helps deal with common injuries or pain points. Regardless, this list of items can...
info_outline
Handling Holiday Nutrition: The Ultimate Guide - #607
Beast over Burden powered by Barbell Logic
The holiday season is coming up, and for many of us this is a time where we gain weight: whether we justify an unexpectedly large bulk or simply seem unable to avoid our weight inching up despite our best intentions. Learn some practical methods to achieving your goals and preventing or limiting holiday weight gain (or even enabling holiday weight loss). The holidays present unique challenges: huge meals, home-baked desserts, calorically-dense food items, peer & family pressure, fond memories. We can enjoy the holidays while still moving toward our goals. First, leave room in your food...
info_outline
Thank You, Listeners (Beasts & Future Beasts) - #606
Beast over Burden powered by Barbell Logic
Unleash your physical freedom. Reclaim your body and mind from bad habits, restrictive and narrow goals, and unrealistic expectations. Thank You, Listeners (aka Beasts & Future Beasts) Andrew and Niki are thankful for all that has happened in 2024. Thank you to Stephan, the editor and podcast producer, who is a true expert and professional. You have no idea how much work he does! Thank you to Dan, Paige, Daisy, Nick, Noah, and the whole team at Barbell Logic. We thank Ryan Matt Reynolds as well. But most especially, thank you, listeners. You are beasts (or future beasts) and we could not...
info_outline
Unleash Your Physical Freedom: Reclaim Your Body & Mind - #605
Beast over Burden powered by Barbell Logic
Unleash your physical freedom. Reclaim your body and mind from bad habits, restrictive and narrow goals, and unrealistic expectations. Physical Freedom: Financial Freedom as an Analogy The concept of financial freedom - no longer stressing about finances and not having to trade your time for things you do not wish to do - helps derive useful lessons for health and fitness. Attaining financial freedom requires discipline. One must define and follow through with hard decisions over a long period of time. This, though, is the path to freedom. Don't look for shortcuts. And, even if you somehow...
info_outline
Do It Now: Don't Delay Your Fitness Goals - #604
Beast over Burden powered by Barbell Logic
Don't delay your fitness goals - do it now! Complete that rep or set, go for a walk, take your first step. Become the person you want to be. Don't Delay Your Fitness Goals: Start Now! Taking your first steps and the subsequent steps moves you closer to your goal. Too many people will "start tomorrow" or, once they begin, quit when it gets hard or when the initial motivation wears off. This is not about a 4, 6, or 12-week diet or workout routine, it is about taking steps that become habits. Lean, strong people do certain things (and avoid certain things) regularly. You will experience pain...
info_outlineTackling Tweaks: Don't Catastrophize
You're lifting, all is going well, then suddenly you feel pain.
What do you do? How do you handle this? Why me, why now!?
It can be easy to catastrophize, to immediately assume the worst.
The reality is, your workout may be over, it may not be, you may be able to do something. You want to do what you can do, and most tweaks may affect one or two workouts but will have a quick return to normal.
Tackling Tweaks: Step-by-Step
Andrew & Niki break down how Niki dealt with a recent adductor tweak and how this can apply to similar situations for you.
- Evaluate for red flags
- Calm down
- Check for range of motion
- Incrementally start loading it
The first two steps may be interchangeable, but first check in with your body. Do you feel tingling? Is there bruising or swelling? Is it unilateral or bilateral? If you feel tingling or see bruising or swelling, it is more than a tweak.
Depending on how you are feeling, you may need to calm down. This may involve sitting or walking around.
Check for range of motion. Move into a position of discomfort and see if it gets better or worse. Stop if it gets worse.
Then, assuming you encounter no red flags, begin to load incrementally. It is probably a good idea to do the movement slow and controlled - maybe a tempo variation with a pause. You may adjust the movement to limit the involvement of the muscle that hurts.
Winning may look like getting some movement done - it will likely not look like getting the programmed workout done.
Tackling tweaks does not have to be terrifying. Learn how.
No contract with us, just commitment to yourself: Start experiencing strength now: https://store.barbell-logic.com/match/