Strength Changes Everything - Video Edition
The Exercise Coach presents: The Strength Changes Everything Podcast. Learn from Exercise Coach Co-Founder Brian Cygan, Franchisee Amy Hudson, and Dr. James Fisher, Chief Science Officer of The Exercise Coach about how to enjoy a strong, healthy lifestyle. The Exercise Coach’s unique two 20-minute workouts a week is how thousands across the United States get and stay in great shape. This podcast gives you the facts, from the experts, in easy-to-understand lessons so you can take control of your life.
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Strength Training Can Lead to an Improvement in Quality of Life
09/09/2025
Strength Training Can Lead to an Improvement in Quality of Life
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 definition of quality of life. She looks beyond just physical health and considers energy, mood, and daily worries. The big question is: Am I happy—and could I be happier? Dr. Fisher explains how quality of life is measured. He breaks it down with short-form surveys like the SF-12 and SF-36 that ask people to rate their health on a simple scale from excellent to poor. The point is not the specific symptom—but your overall sense of well-being. Understand the broader meaning of quality of life. Dr. Fisher reveals it’s not only about physical health or ability to work—it’s also about mood, social connection, and everyday experiences. Dr. Fisher shares: “How often during the past month have you felt so down in the dumps that nothing could cheer you up?” It’s a reminder that emotional health is central to quality of life. Amy and Dr. Fisher discuss how resistance training impacts your quality of life. A 2019 systematic review of 16 studies showed that strength training consistently improved health-related quality of life in older adults. The benefits weren’t just physical metrics like cholesterol—they were about how people felt. Learn how resistance training changes perception. Participants filled out quality-of-life surveys before and after strength training interventions, and the results showed mental health, energy, and outlook improving. Dr. Fisher reveals how training affects mental and social well-being. Resistance training boosted emotional control, mental health, social function, and vitality scores. According to Amy, people who engage in strength training don’t just get stronger—they become more energized, more social, and more alive. Understand the concept of emotional role function. Amy and Dr. Fisher unpack how it reflects control over emotions and the ability to bounce back when life feels tough. Strength training plays a role in building this resilience. Dr. Fisher shares his personal perspective. When he strength trains, it’s a way to release stress, burn off anger, and reset emotionally. It’s not just exercise—it’s therapy for the mind. Amy explains how we experience the world depends on both our emotional and physical states. Strength training is a tool that improves both—leading to a richer, more positive quality of life. Amy and Dr. Fisher agree that resistance training can help us regulate emotions and reclaim a sense of freedom. While we can’t control everything that happens to us, we can control how we respond. Mentioned in This Episode: - Submit your questions at This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Why Strength Training Is the Best Exercise For Your Arthritis
09/02/2025
Why Strength Training Is the Best Exercise For Your Arthritis
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 and bone break down over time. That damage triggers pain, stiffness, and reduced mobility, often creating a vicious cycle where inactivity leads to weight gain, and extra weight adds even more stress to already struggling joints. Dr. Fisher highlights that every case is personal. No two people with osteoarthritis have the same symptoms, challenges, or lifestyle impact. How to reduce your risk before it starts. Dr. Fisher points out that obesity is one of the strongest risk factors for knee osteoarthritis—and losing weight can dramatically lower that risk. Dr. Fisher explains how building muscle around the knee stabilizes it, making injuries less likely. Preventing that initial injury can mean delaying, or even avoiding, the onset of osteoarthritis. According to Dr. Fisher, strength training offloads the joints. By strengthening the muscles, you shift the workload from the skeletal system to the muscular system. This means less wear and tear on your joints and more support for pain-free movement. Amy and Dr. Fisher agree—our bodies aren’t meant to carry all the load on our skeletons. Skipping strength training leaves your joints taking on more stress than they should. Dr. Fisher reveals research showing resistance exercise works. Studies confirm it can decrease pain, improve joint mechanics, and restore physical function. It’s a proven way to reclaim strength and confidence in movement, even with osteoarthritis. Learn why strength training beats repetitive cardio for joint safety. High-impact, repetitive movements—like running—can aggravate joint pain. Amy shares how people can stay active despite joint pain. Many people write themselves off from activities of daily life, but working with an exercise coach using slow, controlled muscle loading can fortify joints without causing irritation. Dr. Fisher breaks down a study showing long-term benefits of strength training. Amy and Dr. Fisher explain how resistance training has been shown to improve strength while reducing self-reported pain levels in osteoarthritis patients. The physical improvements often lead to greater confidence and quality of life. Dr. Fisher warns that degenerative conditions won’t resolve on their own. Without action, osteoarthritis like prediabetes or prehypertension, often progresses. Taking steps to improve strength and joint health now can slow or even stop that downward spiral. Mentioned in This Episode: - Submit your questions at This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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What the Science Says About How Strength Training Can Prevent and Reverse Diabetes
08/26/2025
What the Science Says About How Strength Training Can Prevent and Reverse Diabetes
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. Fisher defines type 2 diabetes: it’s a condition where the body becomes unresponsive to insulin, leaving glucose floating in the bloodstream instead of being stored and used properly. Dr. Fisher breaks down how insulin resistance begins. When your body stops reacting to insulin’s signal to store sugar, it starts a cascade of health issues that lead to type 2 diabetes. According to Dr. Fisher, over 422 million people worldwide have diabetes, and the disease causes at least 1.5 million deaths every year. Dr. Fisher highlights how diabetes is largely lifestyle-driven. That means many cases are preventable or reversible with the right habits—especially consistent exercise and dietary awareness. Amy poses the big question: Is sugar intake or lack of exercise the real issue? Dr. Fisher explains that both matter—but without regular movement, even a modest diet can lead to sugar overload and poor glucose control. If you're not actively burning glucose through movement, even a “normal” Western diet is likely giving you far more sugar than your body can handle. Strength training is a powerful tool against diabetes. Studies show it reduces waist size, body fat, blood pressure, cholesterol, and most importantly, HbA1C—the key marker of blood sugar control. Amy reminds us that it’s easy to believe you need drugs or extreme diets, but strength training alone can help manage your blood sugar levels. Dr. Fisher outlines the most effective approach to strength training. The best results came from lifting moderate to heavy weights (over 60% of one-rep max) with high effort, two to three times per week. Why intensity matters more than duration. You don’t need long workouts—you need focused, high-effort sessions that push your muscles to adapt and grow stronger. Amy makes an encouraging observation about habit stacking. When people begin exercising, they often naturally start eating better, sleeping more, and making other healthy choices. Dr. Fisher shares results from a large meta-analysis covering 1,100 people. The most impactful programs were progressive—meaning the weight and difficulty increased over time, keeping the body challenged. Why working with a personal trainer or a supervisor can accelerate your progress. Supervised sessions ensure your workouts are safe, structured, and progressively harder. The academic consensus is crystal clear. Strength training helps regulate blood sugar, reduce HbA1C, improve insulin sensitivity, and may even reverse type 2 diabetes in certain cases. Amy offers a compelling reason to start now. Even if you're healthy, strength training provides peace of mind that you’re protecting yourself against future metabolic diseases. Dr. Fisher shares his 80/20 approach to eating. He focuses on clean, whole foods 80% of the time and gives himself the freedom to enjoy things like cookies and chips without guilt the other 20%. Amy reminds us that healthy living isn’t about being flawless—it’s about staying consistent and doing your best most of the time, even if you stumble occasionally. Mentioned in This Episode: - Submit your questions at This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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The Best Exercises to Lower Cholesterol – The Science Behind Strength Training
08/19/2025
The Best Exercises to Lower Cholesterol – The Science Behind Strength Training
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 “bad,” it plays vital roles in hormone production and cell health. Dr. Fisher highlights that what we call “cholesterol” is actually carried in the blood by lipoproteins. LDL (low-density lipoproteins) can clog arteries, while HDL (high-density lipoproteins) helps remove excess cholesterol from the bloodstream. Amy breaks down how LDL is considered the “bad” cholesterol because it can harden and narrow artery walls. In contrast, HDL acts like a cleanup crew, carrying unused cholesterol back to the liver to be broken down or reused. Dr. Fisher discusses a meta-analysis of 69 studies involving over 2,000 people that showed consistent benefits from strength training. Participants saw reductions in total cholesterol, LDL, and triglycerides, along with increases in HDL and adiponectin levels. Amy points out that participants who strength trained saw an average drop in total cholesterol of about 8.5 mg/dL. That’s a significant improvement — and it didn’t require any changes to diet. Dr. Fisher emphasizes that these changes happened independently of calorie restriction or food tracking. Amy and Dr. Fisher explain that the cholesterol-lowering effects of strength training were consistent, whether people trained once, twice, or three times a week. Frequency mattered less than simply doing the work. Dr. Fisher breaks down one individual study in the meta-analysis that used six months of full-body strength training. The results showed reduced fat mass, decreased LDL, and increased HDL — all strong markers of better metabolic health. The cholesterol improvements were not just a side effect of losing weight or fat. The act of strength training alone led to these changes, regardless of body composition. Amy challenges the common belief that cholesterol is only affected by food or medication. The data shows strength training is a powerful, underused tool to shift your numbers naturally. Learn how strength training offers more than just physical benefits — it’s also a stress reliever. Pushing through a high-effort workout helps unload mental baggage, too. Amy and Dr. Fisher explore how dietary choices still matter — and discuss how eggs, red meat, and even wine influence cholesterol levels. They encourage variety and moderation over strict elimination. Dr. Fisher advises people to “eat the rainbow,” meaning to include colorful, nutrient-dense foods in your diet. He cautions that many Western diets are too dominated by fried and processed foods — and lack the diversity our bodies need. Amy and Dr. Fisher conclude that combining smart dietary choices with consistent strength training may be one of the most effective ways to lower cholesterol naturally. Mentioned in This Episode: - Submit your questions at Previous episode - This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Why Strength Training Should Be Your Go-To Exercise for Blood Pressure Reduction
08/12/2025
Why Strength Training Should Be Your Go-To Exercise for Blood Pressure Reduction
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 starts by tackling one of the most overlooked benefits of strength training and why it should be your go-to exercise for blood pressure reduction. High blood pressure is responsible for nearly 7 million deaths every year. And yet, something as simple as strength training for just 20 minutes, twice a week, can have a significant impact on bringing it down. Dr. Fisher breaks down a major meta-analysis involving over 2,300 people with prehypertension. Strength training was shown to be a highly effective standalone therapy for lowering blood pressure with no medication required. Systolic pressure is the force when your heart pumps blood, and diastolic pressure is when your heart relaxes. According to Dr. Fisher, strength training helps reduce both, which makes it a double win for your cardiovascular system. What the research found: Dynamic resistance training not only reduces blood pressure, it performs just as well or even better than aerobic exercise. The most significant blood pressure drops come from training at moderate to vigorous intensity — about 60% of your one-rep max — proving you don’t need to go heavy to get real results. Dr. Fisher and Amy agree that the earlier you start strength training, the better. It creates a long-term buffer, helping you maintain healthy blood pressure levels well into your later years. According to Amy, if you’re already dealing with high blood pressure or prehypertension, science shows that strength training may actually help you more than traditional aerobic workouts. Why cardio isn’t always the answer. While cardiovascular exercise elevates your heart rate, it also raises systolic blood pressure during the workout. Dr. Fisher’s key exercise tip: Always remember to breathe during strength workouts. Holding your breath — even briefly — can cause your blood pressure to spike unnecessarily. Dr. Fisher highlights how plaque buildup and stiffening arteries make it harder for your blood vessels to respond flexibly. For Amy, keeping blood flowing regularly, you help your arteries retain their elasticity, which is essential for controlling blood pressure as you get older. Amy’s visual analogy on resistance training: Strength training is like sending out street sweepers to keep your inner blood highways clear, preventing buildup and improving how efficiently your system runs. Mentioned in This Episode: - Submit your questions at This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Muscle Size Increases - What's Happening Within Your Muscles
08/05/2025
Muscle Size Increases - What's Happening Within Your Muscles
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 adaptations most people are interested in when it comes to growing their muscle. Hypertrophy is an increase in muscle size. Dr. Fisher explains that, “When we begin strength training, almost 99% of our adaptations and increases in strength are neural.” Dr. Fisher goes on to say that at some point our hypertrophic adaptations, or increase in muscle size, will kick in which can lead to an increase of muscle strength as well. Did you know that most people aren’t able to recruit 30% and maybe 90% of their muscle fibres. Dr. Fisher touches upon a project that looked at the different reactions (and results) between people used to exercise and some who typically don’t… “The increase in force and the increase in ability to produce force is a product of our ability to send continued, sustained and higher frequency impulses from our brain to our muscle fibers,” says Dr. Fisher. There are different structures within a muscle: the muscle fascicle, the muscle fiber, and the myofibrils. A 1-2% change in one of them doesn’t equal a change in the whole muscle. Dr. Fisher and Amy go through each muscle structure and its role within strength training and in the muscle growth process. It’s good to note that “myo” refers to muscle, so myofibril, for instance, refers to a fibril within a muscle. Hypertrophy revolves around an increase in size, while hyperplasia has to do with an increase in numbers. There’s some evidence around hyperplasia, though many people still question whether it truly exists. Did you know that somebody that has average size in muscles but is very strong has arguably better muscle quality than somebody who can produce the same amount of force but has much bigger muscles? The conversation touches upon two ways to measure muscle growth, “in vivo” and “in vitro,” as well as muscle architecture, the motivators for wanting to increase the size of one’s muscle, and the pennation angle of our muscles. For Dr. Fisher, strength training is wasted on people that just want bigger muscles, as it’s a superficial acceptance or adaptation to strength training. Mentioned in This Episode: - Submit your questions at Previous episode - Previous episode - by Kent W. Jorgensen et al. 2020 This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Fix Your Core, Fix Your Back: Personal Training Insights You Probably Haven’t Heard Before
07/29/2025
Fix Your Core, Fix Your Back: Personal Training Insights You Probably Haven’t Heard Before
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 located and why its role is crucial. Amy points out that, for many people, “core” is synonymous with abdominals - when, in reality, other muscles, including the back, low back, and pelvic floor, are all part of the core. Wondering whether you have weak muscles in your core? If you’ve experienced some degree of low back pain or low back stiffness, then those may be symptoms of a core that needs to be strengthened… “One of the most common reasons for non-specific mechanical low back pain, which accounts for about 80% of back pain, is simply weak lumbar muscles,” says Dr. Fisher. Furthermore, it’s been shown that strengthening the lumbar muscles can reduce back pain. Dr. Fisher explains why the plank isn’t an exercise that can serve as a good assessment of our trunk - or core - muscles. Having a weaker core and the challenge of training low back muscles link back to the so-called deconditioning hypothesis - Dr. Fisher unpacks this further. Paraphrasing Dr. Fisher, Amy stresses how “It’s not very easy to effectively activate and train and strengthen those muscles in the low back with everyday activities.” Dr. Fisher highlights how low back muscles are predominantly type-1 muscle fiber, so they’re not high-force muscles, but rather high-fatigue resistance muscles. Dr. Fisher and Amy go through some workout routines that can help strengthen low back muscles (especially the ones you don’t see). Working in their laboratories with people with low back pain, Dr. Fisher and his colleagues have seen a 200% strength increase over a 10-week training period. Dr. Fisher and Amy talk about why doing a bunch of sit-ups isn’t the right way to obtain six-pack abdominals. Mentioned in This Episode: - Submit your questions at Previous episode - Previous episode - This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Evidence-Based Strength Training: Ditching Old Paradigms for Proven Success
07/22/2025
Evidence-Based Strength Training: Ditching Old Paradigms for Proven Success
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 evidence-based approach, for the fact that people see them as part of the healthcare continuum, just like doctors, dentists, etc. Dr. Fisher explains what “evidence-based” actually means and what it entails. Remember: when it comes to strength training, there’s a lot of misinformation on social media platforms. As Amy points out, hearing someone talk about the benefits they got by training a certain way doesn’t automatically translate into you achieving the exact same result with the same workout. There are a variety of factors that could impact that, such as your varying ability levels, the metabolic competencies of your body, where you are with your joints, and more! Dr. Fisher touches upon the ACL reconstruction surgery he had and how that plays into the topic of evidence-based strength training. “Many institutions rely on evidence-based processes and on scientific research to drive their methodology forward. And strength training is no different at all,” says Dr. Fisher. Amy and Dr. Fisher talk about what evidence-based strength training actually looks like. Did you know that about 90% of exercising injuries are a product of free weight strength training? Training alone or having a supervised strength training session? According to some scientific evidence, supervision shows greater benefits in almost all facets of health, well-being, and physical adaptation compared to unsupervised workouts. The historic thinking and old paradigms that exist have been debunked by more recent science. And that’s really what evidence-based training is all about: being able to move with the scientific process. Interacting with coaches and asking them key questions is something Dr. Fisher believes anyone should do. Mentioned in This Episode: - Submit your questions at Previous episode - This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Beyond the Gym: The Role of Protein in Personal and Strength Training Success
07/15/2025
Beyond the Gym: The Role of Protein in Personal and Strength Training Success
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 dietary protein consumption is so important for muscle health. Dr. Fisher explains how dietary habits are more important than your engagement in muscle-building exercise for the fact that, while you may engage in strength training a couple of times a week, you eat every single day. Muscle protein synthesis is the process of muscle regeneration, while muscle protein breakdown is the destruction of muscle protein cells. As we age, we have an elevated muscle protein breakdown compared to our anabolic youth. To combat the natural breakdown, it’s important to ensure we engage in things that will elevate our muscle protein synthesis. Dr. Fisher unpacks the concept of amino acids and touches upon essential and non-essential amino acids. When it comes to diets, Dr. Fisher typically advocates for a whole food, less processed, relatively varied diet. Dr. Fisher brings the topic of animal-based and plant-based proteins into the conversation. Remember: the engagement of strength training is the boost to muscle protein synthesis to try and hang on to every ounce of muscle we’ve got – and proteins are going to help to do that. Dr. Fisher goes into the differences between plant-based sources of proteins, animal-based proteins, and supplemental proteins. When it comes to animal-based proteins, grass-fed or free-range poultry or beef are at the top of the list. For Dr. Fisher, the UK Government's recommendation of 0.75 grams of protein per kilogram of body weight is way too low. Evidence-based studies by Dr. Stuart Phillips, Brad Schoenfeld, and colleagues show that the amount of protein for muscle protein synthesis is between 1.6 and 2.2 grams per kilogram of body weight per day. As far as meal planning and protein intake are concerned, Dr. Fisher suggests being in the region of 32 to 44 grams of protein per meal. Constantly feeling hungry? It may be that you aren’t consuming enough dietary protein to keep you full for long enough between your meals, says Amy. Amy goes into the “blood sugar rollercoaster”. As we age, our muscle protein breakdown increases – meaning that we have a higher need for protein to combat that with more muscle protein synthesis. Dr. Fisher and Amy share some final considerations about the role of protein, especially for those who haven’t paid much attention to their dietary habits or who have just started engaging in strength training. Mentioned in This Episode: - Submit your questions at Previous episode - with Dr. Wayne Westcott This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Beating the Gym: How Personal Trainers and Supervised Training Lead to Lasting Fitness Habits
07/08/2025
Beating the Gym: How Personal Trainers and Supervised Training Lead to Lasting Fitness Habits
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 people attend big box gyms, meaning that about two-thirds of people don’t actually even attend once per week… Dr. Fisher and some of his colleagues have done some research and have identified a lack of motivation, not being supervised and advised by a personal trainer, and not seeing progress from your workouts, as key factors that lead to that phenomenon. Did you know that 50% of new gym members will stop their membership within the first six months because of non-attendance? True, big box gyms provide you with the space and equipment you need… but if you aren’t already engaged or lack a certain level of understanding and commitment, you won’t attend regularly. To some degree, gyms are reliant upon a degree of non-attendance – if all of their members showed up at the same time, they would have to turn some people away because of maximum occupancy. Dr. Fisher touches upon a couple of big social elements that play a crucial role in the big box gym context. Ask yourself this: “When thinking about the gym, do I go there for the health benefits of exercising or for the social element in that environment?” Amy Hudson talks about the lack of time aspect that’s often part of the equation for many people who are thinking about strength training. Dr. Fisher and Amy discuss how a model like the Exercise Coach Studio’s one differs from big box gyms and helps people succeed. Studies on exercising motivation show that, unlike other groups like people who focus on CrossFit, people engaged in supervised strength training reported higher motivation for things such as ill health avoidance and health-related benefits as key reasons for exercising. Amy lists one of the key motivators for having a personal trainer: it collapses the timeline for you to get where you want to get to. As she points out, getting people to that place of seeing results faster will lead to them being motivated and wanting to continue with exercising regularly. Amy shares a question they often ask their Exercise Coach: “If you and I were sitting here a year from today, what things would have to happen for you to feel very satisfied with your progress?” Amy and Dr. Fisher go into studies in which participants were paid to go to the gym… but were still unsuccessful with exercising regularly. A good reminder from Amy: motivation is hard to keep, and it’s important to stay honest about that. Mentioned in This Episode: - Submit your questions at This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Personal Training for Aerobic Fitness: The Science Behind VO₂ Max and Cardio Gains
07/01/2025
Personal Training for Aerobic Fitness: The Science Behind VO₂ Max and Cardio Gains
What does aerobic fitness really mean — and how can personal training help you improve it?? Amy Hudson and Dr. James Fisher break down VO₂ max, heart rate, and the science behind combining strength training with interval workouts. From boosting cardiovascular health to reducing fatigue and disease risk, they explain how targeted personal training can transform your conditioning and overall well-being. Amy Hudson and Dr. James Fisher look at the benefits of having increased aerobic capacity, how to increase it and the role of both strength training and brief interval training in aerobic capacity. One of the most common terms used in scientific literature is VO₂ max which represents the maximum volume of oxygen our body can take up and use. Dr. Fisher explains that whenever we talk about cardiovascular fitness or cardiorespiratory fitness, it’s about how well oxygen can move around our body. Dr. Fisher and Amy talk about why VO₂ max and CO2 (carbon dioxide) are important in terms of their fitness. Did you know that your conditioning level, to some extent, can determine what exercise level or exercise intensity you can work at to maintain working aerobically? Not only daily fatigue but also your sleep, risk of depression and anxiety, risk of coronary artery disease and hypertension, and the risk of diabetes are all positively impacted by an improved aerobic conditioning. Dr. Fisher approaches the audience question: Does knowing one’s resting heart rate indicate anything to that person about their current state of cardiovascular health or aerobic capacity? As you improve your fitness, you improve what’s called cardiac output and stroke volume. If you’re curious about your maximum heart rate, you can calculate it by taking the number 220 and deducting your age from it… Amy brings interval training and glycogen into the conversation. Dr. Fisher explains that the importance of having a strength training workout and then doing concentrated cardio at the end is actually great because it serves as this glycogen dump. Dr. Fisher goes into EPOC – Excess-Post Exercise Oxygen Consumption – and the specificity of an action and, specifically, a sport itself. Mentioned in This Episode: - Submit your questions at This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Forget More Reps – Here’s What Makes a Workout Effective
06/24/2025
Forget More Reps – Here’s What Makes a Workout Effective
What’s the secret to an effective workout? More reps? More sweat? More weights? In this episode, Dr. James Fisher and Amy Hudson break down the science behind strength training, revealing why muscle fatigue, not time or reps, is the real key to results. From type-2 muscle fiber recruitment to recovery strategies, what you’ll hear will help you rethink how you train and why less might actually be more. Dr. Fisher and Amy address the “million-dollar question:” What’s the secret to effective exercise? Dr. James Fisher is a fan of questions such as What is the stimulus? – He likes that once we have in mind that the exercise is the stimulus to adaptation, we can just stop blindly going and doing as much as we can. Dr. Fisher and Amy Hudson share the secret of effective exercise: fatiguing the muscle or working it at the right level of intensity. Dr. Fisher touches upon type-1 and type-2 muscle fibers – and why you should want your workouts to recruit type-2 muscle fibers… Amy and Dr. Fisher list a few signs that you may have recruited your type-2 muscle fibers the right way. Dr. Fisher cites some of his research on dissociating effort from discomfort and some interesting findings related to it. Some studies have shown that people who are averaging 6-10 hours of sleep per night will build strength in muscle size quicker than those sleeping an average of less than 6 hours. Remember: the workout is the stimulus; it’s the time after the workout that allows that muscle adaptation. “All the wonderful benefits that strength training delivers happen during those recovery days between your sessions,” says Amy. Mentioned in This Episode: - Submit your questions at Previous episode - Previous episode - This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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The Way to Use 20 Minutes to Real Fitness Results
06/17/2025
The Way to Use 20 Minutes to Real Fitness Results
Can just 20 minutes with a personal trainer really make a difference? In this episode, Amy Hudson and Dr. James Fisher explain why effort – not time – is the true driver of fitness results. From the science of stimulus to the dangers of overtraining, they reveal how shorter, smarter workouts can transform your body and redefine your approach to exercising. Amy Hudson and Dr. James Fisher discuss whether the amount of time you spend exercising is indicative of what results you should expect. Amy kicks things off by introducing the 2x 20-minute approach the Exercise Coach’s personal trainers advise their client to embrace. Some clients ask whether they should exercise more to accomplish their fitness goals... Dr. Fisher touches upon the inefficiency or lack of quality that’s almost always tied to working or exercising for long periods of time. According to Dr. Fisher, what we need to think about in terms of exercise is stimulus. Exercise is the stimulus to adaptation, it’s not the adaptation in and of itself. The goal is for exercising to provide the stimulus to our body to improve our cardiorespiratory fitness, our ability to deal with blood lactate accumulation, to recruit muscle fibers, get stronger, and increase muscle size and our metabolism. Dr. Fisher and Amy talk about the danger of overtraining and what that may lead to. A 20-minute session with a personal trainer can do wonders when it comes to your fitness goals – Dr. Fisher and Amy explore why that’s the case. Remember: the key is not how often and for how long your train but it’s effort level you’re working at. “What we encourage our clients to do is, basically, to become more in tune with their own body to understand the sensation that the stimulus of a full effort of an exercise session gives your body, and to understand how long your recovery will take,” says Amy. Amy has noticed how eye-opening it is to her personal training clients to get to know their own body, see and feel it respond to the stimulus that we’re creating, and watch it change. Dr. Fisher and Amy discuss the importance of following a sustainable workout. Dr. Fisher and Amy point out the difference – and common mistakes – between a workout at a regular gym and a session with an Exercise Coach personal trainer. Mentioned in This Episode: - Submit your questions at Previous episode - This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Fitness Isn’t Just Steps: Why Effort Matters More Than Your Step Count
06/10/2025
Fitness Isn’t Just Steps: Why Effort Matters More Than Your Step Count
Are your daily steps really telling you how fit you are? Amy Hudson and Dr. James Fisher unpack the limitations of step tracking and explain why effort, not volume, is the true driver of fitness. From sedentary habits to the power of strength training, they reveal what actually moves the needle when it comes to improving your health and longevity. In today’s episode, Amy Hudson and Dr. James Fisher look at whether there’s a meaning behind taking and tracking a certain number of steps and its role within the fitness context. While tracking our steps can make us feel good about ourselves and being active, it’s something that doesn’t tell us the full story about our fitness. Tracking steps is founded on a good evidence base: a study showed that taking between 7,000 to 10,000 steps per day is associated with a lower risk of mortality in older adults. Dr. Fisher talks about a recent Exercise Coach Franchise Conference and the importance he gives to tracking how much time he spends in a seated position. Going for a jog and a walk when attending a conference helps Dr. Fisher get some exercise done during the day and get some daylight… Dr. Fisher believes that tracking the number of steps taken during the day is particularly important for those with a sedentary job or inactive lifestyle. Knowing how little steps one takes during the day can prompt lifestyle changes. The main problem with tracking steps is that we start to become quite volume-monitored, rather than effort-monitored. Dr. Fisher points out that, nowadays, people should aim for 12,000 steps instead of 10,000, and that “not all steps are equal.” Think of the difference – in level of effort – between a walk that’s more like a hike and one that’s on completely flat ground, where the heart rate stays low. The risk associated with tracking steps is that it doesn’t give you a good gauge of your fitness, nor of the exercise that you should be undertaking to try and maintain muscle mass and muscle fibers. Don’t focus on the number of steps… focus on effort level. 5,000 steps done as a jog are more effective than 10,000 steps done as a walk. Amy and Dr. Fisher discuss why strength training is the key way to stimulate our muscles, our metabolism, and myokines. Dr. Fisher sees strength training as the biggest thing that’s going to shift the needle of your overall health and well-being. For Amy, if your goal is to change your body, to add strength, improve bone density, and your hormonal and metabolic health, you have to participate in strength training. Amy gives a definition of exercise: “a stimulus that causes your body to produce positive adaptations.” Dr. Fisher concludes by sharing a couple of concerns and considerations related to tracking steps. Mentioned in This Episode: - Submit your questions at Previous episode - This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Why Heart Rate Isn’t the Best Measure of a Good Workout
06/03/2025
Why Heart Rate Isn’t the Best Measure of a Good Workout
Think your heart rate tells the whole story of your workout? Think again. In this episode, Amy Hudson and Dr. James Fisher unpack the myths around heart rate tracking, explaining why it's not the best measure of workout effectiveness — and what you should focus on instead. From hunger hormones to interval training tips, you'll walk away with a smarter approach to training that actually supports your fitness goals. Amy Hudson and Dr. James Fisher look at heart rate, what it actually means and whether it’s meaningful or not when it comes to the effectiveness of your workout. With heart rates, we’re looking at how we can move oxygen around the body – all the way where the oxygen is transferred into muscle cells and our active muscle. Dr. Fisher explains that as soon as we move into the higher end of our heart rate, we’re in the carbohydrate burning zone. When we do strength or interval training, our ghrelin – the hormone responsible for the feeling of hunger – doesn’t go up, so we don’t have a hunger response. When we do moderate or low-intensity steady state exercise – and we stay below a certain heart rate zone, we get a spike of the ghrelin hormone. Remember: your heart rate is NOT indicative of the quality of your workout. Dr. Fisher touches upon EPOC (Excess Post-Exercise Oxygen) and explains what it is and when it may occur. Amy and Dr. Fisher discuss interval training and why it’s something you should consider doing if you’ve ever got the chance. Something to be cautious about with interval training: If we’re doing it based on heart rate, it typically takes our body a certain amount of time for the heart rate to respond. This means that the interval has to be long enough to be effective. Next, Dr. Fisher and Amy unpack the concept of resting heart rate and what it means for you in relation to your training. As you may be busy looking into your heart rate, just remember that it gets influenced by external factors such as caffeine, stress, dehydration, illness, and lack of sleep. A good reminder by Dr. Fisher: When we first start tracking anything, we’ve got to remember that it’s just a snapshot. If data is your thing, it's important that you recognize that once you have long-term data, you can start to see trends. Dr. Fisher’s take is to “look at heart rate after the fact (e.g. the workout), not looking at it during the event.” When you’re thinking about your workouts wondering whether they’re working, Amy suggests asking yourself WHY are you exercising? Think about what your goals are with exercising and whether those are happening. Mentioned in This Episode: - Submit your questions at This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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The Truth About Sweating: What It Really Means for Your Exercise Routine
05/27/2025
The Truth About Sweating: What It Really Means for Your Exercise Routine
Is sweating synonymous with a good workout session? Amy Hudson and Dr. James Fisher address why people sweat and whether sweat is a reflection of the intensity of your workout. You’ll hear about the different contributing factors that lead you to sweat, something dogs and humans have in common when it comes to losing heat, and why the lack of sweat may end up turning working out into less of a big deal. Get ready for the sweaty truth! This episode features a listener question related to one of the factors people look at as a potential indication of the quality of their workout or how hard their exercise session was: sweat. Dr. James Fisher kicks things off by explaining why we sweat – and why it has nothing to do with fat loss. Dr. Fisher confirms that, unfortunately, sweat is NOT an indicator of the quality of your workout. Think about someone sweating because they’re eating spicy food. Prone to sweating? That’s simply a sign that your core temperature is starting to rise. Dr. Fisher lists a couple of contexts in which someone may start sweating and why that may happen. When it comes to losing heat, humans and dogs have something in common. Amy Hudson touches upon the fact that not everyone enjoys sweating while training, and how this often turns exercising into less of a big deal. Remember: sweating isn’t a product of how hard your body works or your heart rate. It’s simply about the temperature of your body. Mentioned in This Episode: - Submit your questions at Previous episode - This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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The Truth About Muscle Soreness: Myths, Recovery, and What to Do Next
05/20/2025
The Truth About Muscle Soreness: Myths, Recovery, and What to Do Next
Everything you need to know about muscle soreness. Hosts Amy Hudson and Dr. James Fisher talk about why soreness is NOT indicative of the quality of a workout, what causes – and what doesn’t cause – it, the difference between muscle soreness and joint pain, and what you can do to reduce that soreness. If you’re someone who exercises on a regular basis, you can’t miss this one! Today’s episode, which is a part of a series that looks at indicators of the quality of exercising, focuses on soreness. Dr. James Fisher kicks things off by explaining why soreness – or actually delayed onset muscle soreness (DOMS in short) – occurs. How a workout was and how novel it was are factors that contribute to DOMS. Dr. Fisher and Amy Hudson debunk the myths regarding the role that a high degree of lactic acid plays when it comes to exercising and muscle soreness, as well as the idea of torn muscle fibers. Calcium plays a key role in muscular contraction: it initiates the process and interaction between actin and myosin muscle fibers. Dr. Fisher touches upon the reason why some people may use compression garments that compress muscles, and why muscle inflammation is actually a good thing. You know that feeling in the muscle right after a set or a workout? “The pump”, as it’s often referred to, is a product of an influx of blood to the muscle and a product of muscular contraction and energy production. Dr. Fisher and Amy discuss muscle pain – and why the pain itself isn’t actually in the muscle but in the connective tissues and fascia surrounding it. Feeling sore after a workout? Going back and doing light exercise can help you alleviate it. Dr. Fisher and Amy talk about the so-called repeated bout effect and why it’s a strong reason for you not skipping too many workouts… Remember: if you feel sore after a workout, that’s a natural process of your body’s remodeling and rebuilding. Not feeling sore? That doesn’t mean that you didn’t have a good workout! As Dr. Fisher puts it: “People will feel sore when exercise is a novel stimulus, but the soreness will alleviate over time as a part of the repeated bout effect.” Keep in mind the muscle soreness you feel may actually be joint soreness. Dr. Fisher and Amy share some recommendations for working out a muscle group when you feel some muscle soreness. A healthy diet (with an adequate protein intake to support the repair process) and sleep are key assets in alleviating muscle soreness. Some people overlook the importance of sleep, which is a big marker for our body’s ability to rest, recover, and rebuild. When feeling muscle soreness, getting on a stationary bike or going for a swim, instead of going for a run, can help with the recovery process. Making progressive overload a key "philosophy" of your workout sessions will help you decrease muscle soreness. A final, important reminder from Amy and Dr. Fisher: “Soreness is not indicative of the quality of our workout. It’s not a badge of honor.” Mentioned in This Episode: - Submit your questions at This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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What Happens When You Stop Strength Training?
05/13/2025
What Happens When You Stop Strength Training?
“What happens if I stop strength training?” That’s the audience question hosts Amy Hudson and Dr. James Fisher address in this new episode of Strength Changes Everything. Join them to hear about the benefits and negative consequences of doing and stopping strength training, as well as a 2017 study that looked at how a group of people were affected by halting their 6-month strength training. You’ll walk away with a better understanding of how strength training works and what will happen to your body and mind if you decide to suddenly stop doing it. Hosts Amy Hudson and Dr. James Fisher address a question from a listener: “What happens if I stop strength training?”. Dr. Fisher explains that our body will react to the demands that are imposed on it and that, when it comes to muscles, there’s a sort of “use it or lose it” dynamic. You can make a muscle-skill analogy: stopping practice will lead to you seeing a deficiency in that skill. The same applies to your muscles. The consequences of stopping strength training will depend on several factors, such as someone’s age and training history, their genetics, and how long it took to make those initial muscle adaptations. Ceasing strength training completely today could lead to loss of strength and muscle mass, loss of type-2 muscle fibers, loss of cardiorespiratory fitness, an increase in body fat, and body fat percentage. Metabolic changes, changes in sleep patterns, and increased risk of cardiovascular disease are additional issues that may arise as a result of an abrupt halt in strength training. Dr. Fisher expects most people who are past their 40s or 50s to start to see the implications and effects of detraining within a 3 or 4-week period. Dr. Fisher shares a 2017 German study that looked at the impact of detraining, after having done strength training for several weeks, on a group of elderly people. After six months of strength training, those who stopped did lose strength and muscle size, but were still stronger and had more muscle mass than they did at their baseline level. The group of elderly people who decided to keep training on their own, after the six months of the initial supervised strength training, lost almost as much strength as the group that had chosen not to train at all. For Amy, the 2017 German study makes a case for “If you don’t have a great reason to stop, why should you stop?”. Amy lists the benefits of strength training, including improvement of your metabolic health, decreased inflammation, decreased disease risk, improved mood, and improved hormonal state. A quote to keep in mind: “You can have all the problems in the world, but if you don’t have your health, you have one problem.” Amy and Dr. Fisher explore the mental and cognitive aspects of strength training – and what may happen if you stop it. Dr. Fisher points out that people who go to the gym and engage in strength training on a regular basis have a sense of accomplishment in the task, rather than in the outcome itself. Amy invites us to be mindful of our brain: it’s always looking for excuses to sabotage the healthy habits that we intend, especially if they’re newer! Did you know that being weak is more detrimental to our health than being overweight? Dr. Fisher and Amy explore the “Fat but Fit” paradigm further. Dr. Fisher and Amy talk about the scenario in which someone picks up strength training for a month but then stops. Mentioned in This Episode: - Submit your questions at Previous episode - Previous episode - This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Are You Smarter Than the Average Gym Goer? Resistance Training Myths Busted!
05/06/2025
Are You Smarter Than the Average Gym Goer? Resistance Training Myths Busted!
Join hosts Amy Hudson and Dr. James Fisher for a quiz-style episode to see whether you’re smarter than the average gym goer! 14 questions based on recently-published scientific research will show you how much you know when it comes to your “gym science.” Tune in to learn more about the recommended protein intake per meal, carbohydrate, the animal- vs plant-based discussion, and the effectiveness of low- and high-load training. Plus, you’ll finally get to know whether you should opt for multiple-set or single-set resistance training and will hear some gym myths getting debunked live! In today’s episode, hosts Amy Hudson and Dr. James Fisher use a quiz-style format. The inspiration for today’s topic comes from the recently published paper Knowledge of Gym Goers on Myths and Truths in Resistance Training. The first question of the 14-question quiz addresses whether it’s true or false that protein supplementation augments hypertrophy – a simple increase in muscle size (no additional strength nor health benefits). Dr. Fisher touches upon the fact that more gym goers are becoming aware of the importance of protein within our diet. As we get older, our ability to absorb protein decreases. 40g of protein per meal, as well as one protein-rich snack, is a good rule of thumb you can follow. In the second question of the quiz, Dr. Fisher and Amy focus on whether timing of protein intake influences hypertrophy. “Dosage and total volume during the day” and not “timing of protein intake” are the keywords when it comes to hypertrophy. The third question revolves around whether animal protein affects hypertrophy more than plant protein. Dr. Fisher explains that, if you’re taking enough amino acids, it doesn’t matter whether you’re vegan, you’re vegetarian or a meat-eater… The next question looks at the potential impact creating has on strength. Do carbohydrates increase performance in resistance training? That’s what question #5 focuses on. According to scientific evidence, carbohydrate supplementation or carbohydrates don’t increase acute performance in resistance training workout. Amy and Dr. Fisher talk about the difference between perceived and actual performance. The role of magnesium in potentially preventing cramps is what the following question addresses. Next, the quiz takes a closer look at the potential impact resistance training has on reducing flexibility. When it comes to hypertrophy, is low-load resistance training as effective as high-load resistance training? That’s what question #8 is all about. While low-load resistance training is as effective as high-load one, you want to keep in mind the effort level that you train to. The following quiz question looks at the effectiveness of low- and high-load training in the context of maximal strength. Dr. Fisher unpacks the concept of Asynchronous Muscle Fiber Recruitment – your brain’s ability to recruit all the relevant muscle fibers in one go (in one muscle action). The 10th question brings up something every gym goer has asked themselves at least once: what’s more effective, multiple-set or single-set resistance training? Is resistance training to muscle failure necessary for hypertrophy? That’s the scope of question #11. Muscle failure refers to the point where you cannot complete another set without changing your posture, your pace, and so on. Ever felt as if you were tired and one to end a workout? That’s called volitional fatigue. The next question is “Is resistance training over full range of motion superior to resistance training in a partial range of motion for hypertrophy?” Question #13 made Dr. Fisher feel amused and appalled all in one – it looks at who, between men and women, benefits more from resistance training. In case you’re wondering, no, men don’t benefit more from resistance training than women do..! The final quiz question is for all those who have always wondered whether free-weight resistance training is more effective than machine-based resistance training. If you got six (or more) answers correct, you are smarter than your average gym goer. Mentioned in This Episode: - Submit your questions at (Scientific Reports paper) Previous episode - with Dr. Wayne Westcott Previous episode - This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Contralateral Adaptations, Strength Training Through Injury and Surgery
04/29/2025
Contralateral Adaptations, Strength Training Through Injury and Surgery
Amy Hudson and Dr. James Fisher discuss the critical role of strength training before and after surgery—and why it can make all the difference in your recovery. They cover how pre-surgery strength sets the stage for success, what to do (and what not to do) after an injury, and how training one side of your body can benefit the other. Tune in to learn why rest isn’t always the best advice, how to train smart during recovery, and what most people miss when preparing for surgery. Dr. Fisher starts by explaining the link between strength and surgery recovery. He shares how strong you go into surgery matters just as much as the surgery itself. If your legs are weak before that hip replacement, recovery will take longer. But if you go in strong, you'll have a smoother comeback. Dr. Fisher reveals why “just rest” after an injury isn’t always helpful and how resting completely might actually slow your healing. Amy and Dr. Fisher cover how training your good side can protect the injured one. There are tons of research that highlight how working your healthy arm or leg helps your injured side stay stronger while it heals. How to stay strong even when half your body’s out of commission. You don’t need both sides to train. Work the one that’s not injured, and the other side will benefit too. Understand that your body knows how to balance itself up. Dr. Fisher explains that the body always wants to stay balanced. Even if you stop training one side, it will still send positive signals to the other. Amy on why we should stop obsessing over little body imbalances. Perfect symmetry is a myth. There is a very high likelihood that your bones, muscles, and posture are not perfectly aligned or symmetric, and that’s okay. Dr. Fisher explains why two sides can be equally strong but still feel different. Even if both arms lift the same, one might tire faster, be stronger, or be more technical. Amy highlights how training before surgery gives you an edge. As long as your doctor clears it, training safely with a personal trainer can set you up for a faster, stronger recovery. Understand that post-surgery rest is temporary, not forever. For Dr. Fisher, you might need a week off after an injury or surgery. But after that, your goal should be to get back to training carefully as part of your healing journey. Dr. Fisher covers the best way to ease back into training after surgery. Amy and Dr. Fisher talk about the benefits of working with a personal trainer post surgery. Having someone guide you keeps your workouts safe, focused, and way less overwhelming. Amy reminds us that being injured doesn’t mean being stuck. You don’t have to sit on the sidelines. There’s still so much you can do if it’s done right. Amy and Dr. Fisher agree that strength training isn’t all-or-nothing. You don’t have to be at 100% to train. Working at 40% with intention is still as powerful. Mentioned in This Episode: - Submit your questions at This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Stretch Your Muscles, Stretch Your Life: How Flexibility Impacts Strength, Pain, and Performance with Dr. Dave Behm
04/22/2025
Stretch Your Muscles, Stretch Your Life: How Flexibility Impacts Strength, Pain, and Performance with Dr. Dave Behm
Hosts 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: - Submit your questions at Dr. Behm’s TEDx Talk: by Dr. Dave Behm This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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How to Strength Train Smarter by Controlling Your Range of Motion
04/15/2025
How to Strength Train Smarter by Controlling Your Range of Motion
Amy Hudson and Dr. James Fisher discuss the importance of range of motion in strength training and how it impacts performance, injury prevention, and long-term joint health. They cover why strength varies throughout a movement, the dangers of locking out your joints, and the myths about extreme ranges of motion. Tune in to hear expert insights on training smarter, maximizing muscle engagement, and protecting your body for the long run. Dr. Fisher starts by defining range of motion and why it’s important for strength training. He explains that range of motion isn’t just about flexibility or stretching. It’s about how far and in what direction you can move a joint or muscle, which directly impacts strength, performance, and injury prevention. Dr. Fisher explains how strength varies throughout a movement and why it matters. Muscles aren’t equally strong at all points in a movement. They are weaker in the fully-lengthened and fully-shortened positions, but much stronger in the middle. Understanding this helps you train smarter and avoid injury. Amy highlights the strength curve and why you’re stronger in some positions more than others. How to avoid injury by understanding weak points in your range of motion. According to Dr. Fisher, every movement has points where your muscles are naturally weaker. Loading too much weight in these positions increases the risk of strain or injury. Dr. Fisher on the most important habit for protecting your joints--never lock them out during lifts. When you fully extend your joints under load, you shift stress from your muscles to your bones and ligaments. Keeping a slight bend in your knees and elbows ensures that your muscles, not your joints, handle the weight. Amy explains how keeping muscles loaded every second of an exercise maximizes gains. Understand that pausing or locking out during a lift gives your muscles a break and shifts the load away from them. Keeping tension on the muscle throughout the movement ensures continuous engagement, leading to better strength and muscle development. Dr. Fisher explains how rushing through reps reduces their effectiveness. Moving in a slow, controlled manner keeps the muscles engaged and working harder, leading to better strength and endurance over time. According to Dr. Fisher, younger people may get away with using extreme ranges of motion, but over time, this can wear down joints and connective tissues. Training with a more controlled range of motion helps maintain joint health for the long run. Amy explains how going too far back in a lift weakens tendons and ligaments. When you move too far into a stretch during a lift, you stop effectively working the targeted muscle and instead place excessive stress on tendons and ligaments. This weakens them over time and increases the risk of injury. Many people assume soreness means a workout was effective, but that’s not necessarily true. Soreness can indicate muscle fatigue or even joint stress, so it’s not the best way to measure progress. Amy and Dr. Fisher agree that a well-designed workout should challenge your muscles, not leave you in pain for days. Your personal trainer’s role is to design a program that helps you get stronger while keeping your joints safe and your body functional. Amy and Dr. Fisher discuss how training with joint health in mind ensures you stay strong, mobile, and pain-free as you get older. Dr. Fisher debunks the myth that you need extreme motion to build muscle. Some bodybuilders and personal trainers believe that using a larger range of motion leads to more muscle growth, but research shows that safer, controlled ranges are just as effective. You don’t need extreme movement to see results. The key is maintaining proper muscle tension and control. Dr. Fisher’s top tip for rehab and preventing muscle loss. If you’re recovering from an injury, immobilizing the joint completely can lead to muscle loss. Even small muscle contractions help maintain strength and promote healing. Amy’s advice for gym-goers and fitness trainers: When working out, make sure your movement stays within a safe and effective range. Proper guidance helps prevent injury and ensures that your muscles—not your joints—are doing the work. Mentioned in This Episode: - Submit your questions at by Bill DeSimone This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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The Truth About Type I and Type II Muscle Fibers: Strength Training Essentials
04/08/2025
The Truth About Type I and Type II Muscle Fibers: Strength Training Essentials
Amy Hudson and Dr. James Fisher explore the difference between type one and type two muscle fibers—why they matter, how they function, and how to train them effectively. They discuss why neglecting type two fibers can lead to rapid muscle loss and how simple strength exercises can make a huge difference in keeping you strong, mobile, and functional for life. Join us to hear ways a sedentary lifestyle weakens type two muscle fibers and how small changes in your workouts can have a huge impact on your long-term health. What are type one and type two muscle fibers, and why does it matter? Dr. Fisher explains that type one fibers are built for endurance, while type two fibers generate explosive power—think marathon runners versus sprinters or powerlifters. Dr. Fisher dives deeper into why we shouldn’t think of our bodies as purely type one or type two. While genetics play a role, the way we train determines how these fibers develop and function over time. The Size Principle explains how our bodies recruit muscle fibers based on demand. If we only perform light movements, we activate type one fibers, but if we never lift heavy, we neglect type two—leading to faster muscle decline as we age. Amy asks whether someone could go decades only recruiting type one fibers. Dr. Fisher says this is a common issue, especially for sedentary individuals like office workers who don’t challenge their muscles regularly. According to Amy, the problem with neglecting type two muscle fibers is that they’re the ones that decline the fastest with age. If we spend our 30s, 40s, and beyond avoiding high-effort exercise, we’ll lose strength rapidly, making everyday tasks harder over time. Amy points out that as we age, our exercise approach has to evolve. What worked in our 20s might not be enough to maintain type two muscle fibers in our 40s, 50s, and beyond. So how do we train type two fibers? Dr. Fisher emphasizes that you don’t need to lift extremely heavy weights. The key is engaging in strength training with sufficient intensity to activate those fibers. Having a personal trainer overseeing your workouts can go a long way in ensuring you’re training with sufficient enough intensity. For Amy, the difference between recruiting type one and type two fibers comes down to duration and intensity. For older adults who haven’t exercised in years, strength training is a game-changer. Dr. Fisher explains that if the choice is between walking for 20 minutes or strength training for 10 minutes, the latter offers significantly more benefits for health and longevity. Resistance is your ally—when applied safely and at the right intensity, it triggers type two muscle fibers and helps us maintain strength as we age. Amy and Dr. Fisher agree that maintaining muscle is about more than just fitness—it’s about preserving independence and quality of life. Dr. Fisher introduces the concept of concentric and eccentric muscle actions, explaining how both play a role in muscle development. The eccentric phase—where the muscle lengthens under tension—may be particularly effective for type two fiber recruitment. He highlights the benefits of exerbotic devices, like those used in The Exercise Coach, which provide more resistance during the eccentric phase. Amy talks about the future of fitness, and how embracing resistance training—especially with innovative tools—will be key to staying strong and functional for life. Mentioned in This Episode: - Submit your questions at This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Why Most People Fail in the Gym (And How Supervision With a Personal Trainer Can Help)
04/01/2025
Why Most People Fail in the Gym (And How Supervision With a Personal Trainer Can Help)
Amy Hudson and Dr. James Fisher dive deep into the science of supervised workouts, sharing research on the benefits of guided workouts. They explore the key differences between supervised and unsupervised training, why many people struggle to train effectively on their own, and how coaching impacts technique, effort, safety, and motivation. Tune in to hear why men and women respond differently to coaching, ways technology is changing the way we work out, and why a trainer might be the secret weapon you didn’t know you needed. Amy and Dr. Fisher start by explaining the difference between supervised and unsupervised training. What is a supervised workout? Dr. Fisher defines it as training with real-time feedback from a qualified professional to enhance technique, effort, and safety. Dr. Fisher explains why most strength training studies don’t reflect real-world results. He reveals that most studies are supervised, testing whether training works under ideal conditions, not whether people can sustain them in daily life. Amy highlights the overwhelming evidence supporting strength training. Unfortunately, many people avoid it due to its perceived complexity and difficulty. Amy reveals the key reason most people struggle to get started with strength training: uncertainty—people walk into the gym unsure of what to do, which leads to frustration or avoidance. Dr. Fisher covers supervised vs. unsupervised training--and why coaching makes a huge difference. How supervised strength training consistently leads to better results in technique, effort, safety, and adherence. What makes personal training invaluable? Effort: Pushing beyond your comfort zone. Trainers help clients train at the right intensity, ensuring they work hard enough to see real results. Motivation: Having a coach boosts engagement, making training feel less like a chore and more like a rewarding experience. Safety: Dr. Fisher emphasizes that people who train alone are far more likely to get injured compared to those with professional supervision. Accountability: Working with a trainer creates external accountability, making it far more likely that people show up and stay consistent. Smart programming: Coaches tailor workout plans to evolve over time, adjusting intensity, resistance, and exercise selection for steady improvement. Technique: A coach ensures correct form, preventing injuries and maximizing the effectiveness of each exercise. How technology is transforming strength training. Dr. Fisher and Amy discuss the role of exerbotic machines and augmented feedback in optimizing workouts and improving results. Learn why different clients need different coaching approaches. Amy explains that beginners need more focus on technique, while advanced clients benefit from coaching on effort, mindset, and fine-tuning their performance. Dr. Fisher explains that while positive feedback is key, research shows that well-timed negative feedback—urging someone to push harder—can drive significant progress. The trainer-client relationship is more than just fitness. Dr. Fisher reveals that many people compare their relationship with a trainer to that of a doctor or dentist, highlighting the trust and accountability involved. Men vs. women: How supervision affects training differently. Dr. Fisher discusses a study showing that men feel more confident maintaining high effort and safety, while women tend to benefit more from supervision. Why female clients push harder with a coach. Amy highlights that women often maximize their effort in strength training when working under professional guidance. If you struggle to give your best effort in workouts, Amy encourages you to check out The Exercise Coach and work with a trainer for faster, better results. Mentioned in This Episode: - Submit your questions at This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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The Truth About Exercise Plateaus and How to Move Forward
03/25/2025
The Truth About Exercise Plateaus and How to Move Forward
Amy Hudson and Dr. James Fisher tackle one of the biggest frustrations in fitness—plateaus. They break down why plateaus happen, the role of recovery, nutrition, and mindset, and how to adjust your training to keep moving forward. Tune in to hear why slow progress is better than doing nothing at all, the importance of balancing effort with rest, and practical strategies to help you train smarter and stay consistent even if you’re not seeing any progress. Amy and Dr. Fisher start by exploring factors that influence our workout performance. What is a plateau? According to Dr. Fisher, a plateau isn’t a dead end—it just means progress is happening in ways you can’t see. Dr. Fisher on workout performance: Your workouts aren’t just about what you do in the gym—everything from sleep to stress to hydration plays a role. If you’re running on fumes, skipping meals, or not drinking enough water, your body won’t have what it needs to perform at its best. According to Amy, what you eat before a workout can make or break your session. A heavy meal leaves you sluggish, cutting carbs completely drains your energy, and too little protein slows down recovery. The better you fuel your body, the better it performs. Dr. Fisher on recovery: Muscles grow and get stronger during rest, not during your workout. Dr. Fisher breaks down the bitter truth about recovery: You might think you’ve bounced back from a tough workout, but recovery isn’t just about soreness going away. Your hormones, muscles, and energy systems all need time to reset. Amy on overtraining--It’s easy to think that pushing through fatigue will get you better results, but your muscles need time to repair after intense workouts—if you don’t give them that time, you’re only making it harder for your body to perform at its best. Understand that recovery is personal--some people bounce back in a day, others take longer. Dr. Fisher shares his thoughts on hydration. Even being slightly dehydrated can make your workout feel harder than it should. Amy and Dr. Fisher talk about exercise mindsets. Some days, you walk into a workout ready to go. Other days, your mind resists it and everything feels harder. The trick is to show up anyway—once you start moving, your body usually catches up. The key to long-term progress in strength training is making workouts sustainable so you can keep benefiting from them for life. A good personal trainer will emphasize building habits that last, not just quick results. For Amy, not every workout will be your best, and that’s okay. Even on an off day, you’re still doing more for your body than if you skipped it entirely. Dr. Fisher on chasing numbers. If you’re obsessing over one bad workout or a lower number on the bar, you’re missing the bigger picture. Dr. Fisher talks about process vs. outcome: Chasing a specific number can be frustrating. Focus on the process—consistent training, good nutrition, proper rest—and the results will take care of themselves. Amy and Dr. Fisher discuss how and why plateaus happen. No matter how well you train, you will hit a plateau at some point. Accepting it as part of the process makes it easier to push through. Why do plateaus happen? No one fully understands why they occur, but they happen in every form of training. Your body adapts to stress, and sometimes it needs a little extra challenge or rest before making the next leap forward. The relationship between strength and life span. Understand that strength training isn’t just about fitness—it’s about maintaining the ability to move freely and do the things you love for as long as possible. Dr. Fisher breaks down the myostatin factor and why your body naturally limits muscle growth. For Amy, even if you hit a plateau, you’re still miles ahead of where you’d be if you weren’t training at all. Dr. Fisher on sustainability: Strength training isn’t about complicated programs or extreme effort like most personal trainers want you to believe. It’s about what you can stick with for life. The reality of plateaus: Whether you’re lifting, running, or training for any sport, plateaus are inevitable. But they’re not a sign to quit—they’re a sign to adjust, stay consistent, and trust that progress is still happening. Mentioned in This Episode: - Submit your questions at This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Strength Training for Women: Hormones Aren’t Your Enemy with Dr. Lauren Colenso-Semple
03/18/2025
Strength Training for Women: Hormones Aren’t Your Enemy with Dr. Lauren Colenso-Semple
Amy Hudson and Dr. James Fisher talk with Lauren Colenso-Semple about the science of female muscle physiology and how hormonal fluctuations impact strength training. They explore the misconceptions around women’s hormones, the underrepresentation of women in research, and whether training recommendations should differ between men and women. Lauren breaks down the truth about menstrual cycles, menopause, and testosterone, explaining why cycle-based training plans are misleading and how women can train effectively at any stage of life. Lauren Colenso-Semple is a scientist and science communicator who specializes in female muscle physiology. Her extensive research is primarily focused on how hormonal fluctuations—whether from the menstrual cycle or hormonal contraceptives—affect performance and exercise adaptations. Lauren explains the key hormonal factors at play, how they change throughout a woman’s life, and why these differences matter in strength training. The truth about menopause and muscle health—Menopause is just a moment in time, marking the last menstrual cycle after 12 months of no period. Lauren breaks down the historical misconceptions around hormones and strength training, revealing how outdated beliefs have shaped fitness advice for women—and why it’s time to rethink them. How much does testosterone matter for muscle growth? While it's essential for initial muscle development during puberty, Lauren reveals it’s not the sole determinant of how much muscle a woman can gain through strength training. Why are women underrepresented in strength training research? According to Lauren, researchers have historically avoided studying female athletes due to the complexity of tracking hormonal cycles, leading to a lack of high-quality data. Lauren and Dr. Fisher uncover why men are naturally better at gaining muscle than women. Should training recommendations for women be different from men’s? Lauren argues that to truly understand sex-based differences in training, we need better research methods that account for women’s physiology without overcomplicating programming. Lauren reveals that the menstrual cycle isn’t always 28 days—and that’s normal. Despite the common textbook diagram, cycle lengths can vary between 21 and 37 days, and hormone patterns are rarely identical from month to month. Amy and Lauren explore whether women should avoid strength training during certain cycle phases. Research shows no significant differences in muscle-building potential across the cycle, meaning women don’t need to skip or modify workouts based on hormone fluctuations alone. Some personal trainers still tell women to avoid strength training at certain times, but Lauren warns that this kind of advice disrupts consistency, misleads clients, and isn’t backed by science. Lauren explains how trying to match workouts to hormonal phases adds unnecessary complexity and ignores fundamental principles of progression and consistency. Strength training should be done consistently throughout the cycle, with no need for major adjustments unless personal symptoms—such as fatigue or cramps—warrant modifications. Lauren and Dr. Fisher caution against overcomplicating strength training, pointing out that fitness trainers often do this to sell programs rather than to help women train effectively. Why strength training is critical as you age—After your 30s, muscle mass and strength naturally decline, but lifting weights can slow or even reverse this process, keeping you strong and independent. One of the most powerful benefits of strength training is its ability to reshape not just your body but also your confidence, longevity, and overall health. Lauren shares stories of women who struggled with fitness for years, jumping from cardio to group classes to online programs—until they found strength training and finally saw lasting results. The empowering effect of getting stronger. Amy and Lauren discuss strength training during pregnancy. They share how, with proper guidance, lifting weights can be safe and beneficial for both mom and baby, helping with strength, mobility, and postpartum recovery. Why male coaches need to engage in this conversation—Dr. Fisher stresses that understanding female physiology isn’t optional for trainers, and even a basic knowledge of hormone cycles can help them coach women more effectively. Dr. Fisher’s message to personal trainers and coaches: cycles are a big part of a woman's life and a big part of a woman's training. The least you can do is understand how to train them during these phases. Mentioned in This Episode: - This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Global Consensus: The Science-Backed Benefits of Resistance Training for Healthy Aging
03/11/2025
Global Consensus: The Science-Backed Benefits of Resistance Training for Healthy Aging
Amy Hudson and Dr. James Fisher break down the latest research on exercise and longevity, focusing on the newly published Global Consensus on Optimal Exercise Recommendations for Enhancing Healthy Longevity in Older Adults. They explore why resistance training is essential for healthy aging, preserving muscle mass, bone density, and overall function. Tune in to hear about the role of strength training in disease prevention, how to adapt your exercise habits as you age, and how professionals like personal trainers and physiotherapists can play a bigger role in public health. Dr. Fisher begins by explaining what the authors of the paper mean by "global consensus." Looking at the list of contributors, it becomes clear that this is a collective agreement among some of the most respected academics in the fields of exercise science, longevity, and health. Amy and Dr. Fisher discuss the connection between longevity and quality of life. They agree that longevity isn’t just about extending lifespan—it’s about maintaining a high quality of life as we age. Living longer is only meaningful if we can remain independent, active, and free from debilitating medical conditions. Dr. Fisher covers the exercise modalities discussed in the paper, placing a strong emphasis on resistance training. While other modalities like aerobic exercise, high-intensity interval training (HIIT), and balance training are beneficial, resistance training is singled out as the most effective for combating age-related muscle loss and maintaining overall functional capacity. Amy shares how our exercise needs evolve throughout different stages of life. Why exercise is an amazing defense against illness. Dr. Fisher highlights how regular physical activity not only improves strength and mobility but also plays a crucial role in preventing illness. By engaging in resistance training, individuals can reduce their risk of chronic conditions such as heart disease, diabetes, and osteoporosis. Amy emphasizes that one of the best gifts we can give ourselves is strength. Amy and Dr. Fisher agree that strength training should be performed under the guidance of a qualified personal trainer to ensure exercises are done correctly, minimizing the risk of injury while maximizing effectiveness. Dr. Fisher covers the medical conditions positively impacted by resistance training. While we are living longer than ever, cognitive decline remains a major concern. Strength training has been shown to have significant benefits for brain health, including reducing the risk of dementia and improving cognitive function. Dr. Fisher clarifies that strength training isn’t just about lifting heavy weights—it’s about engaging muscles against resistance in a controlled way. Even individuals who are hospitalized or living in residential care facilities can participate in some form of resistance training to maintain their strength. Dr. Fisher shares a striking quote from the paper: “No medications currently enhance fitness, functional capacity, or alleviate frailty. Thus, physical exercise remains the most effective therapeutic intervention for disease prevention and management as well as maintaining functional abilities.” Why individuals should prioritize resistance training over cardiovascular training. Dr. Fisher makes the case that while cardiovascular exercise is beneficial, resistance training should take priority, especially as we age. By prioritizing strength training early on, Amy believes individuals can build resilience so that when illness or injury occurs, they are already in a better position to recover quickly. How to make exercise the foundation of a healthy lifestyle. For Dr. Fisher, engaging in regular physical exercise creates a ripple effect of healthy habits. Amy reinforces a simple but powerful truth: we cannot improve our health by doing nothing. Every meaningful change requires action, and exercise is no exception. Amy and Dr. Fisher reveal how The Exercise Coach promotes a well-rounded approach to fitness, health, and strength. The overarching goal of the paper is to promote physical activity in all adults, with a particular emphasis on older populations. Regardless of age or current fitness level, engaging in regular exercise leads to an improved quality of life. Dr. Fisher highlights an important point: if more people adopted exercise as a health intervention before they needed medical care, it could significantly reduce the strain on healthcare systems like the National Health Service. The role of fitness and personal trainers in improving public health. Dr. Fisher highlights how fitness professionals, physiotherapists, and gym owners can have a more prominent role in society, as they are the ones actively working to prevent disease through exercise. Finally, the paper emphasizes the importance of evidence-based exercise programs that are tailored to the needs of different populations, particularly older adults. Amy shares the Exercise Coach’s approach of using scientifically-backed training methods, ensuring that individuals receive safe, effective, and accessible fitness solutions. Mentioned in This Episode: - This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Q&A: GLP-1 for Weight Loss: The Science, Side Effects & How to Protect Your Muscles
03/04/2025
Q&A: GLP-1 for Weight Loss: The Science, Side Effects & How to Protect Your Muscles
Amy Hudson and Dr. James Fisher explore the rise of GLP-1 medications like Ozempic and Wegovy for weight loss. They discuss how these drugs work, why muscle mass, not just body weight, is the true marker of health, and why many people who lose weight too quickly end up weaker, not healthier. Tune in to hear the long-term risks of GLP-1 use and how strength training can help you maximize the benefits of GLP-1 medications. Dr. Fisher starts by explaining what GLP-1s are and how they work. Originally designed as a treatment for diabetes, GLP-1 medications help regulate blood sugar and insulin production. He further adds that their ability to slow digestion and reduce appetite has made them a popular option for weight loss. Amy and Dr. Fisher cover why GLP-1s are effective for weight loss. Unlike traditional diets that rely on willpower, GLP-1s make you feel full longer by delaying stomach emptying and reducing appetite, leading to natural calorie reduction. Dr. Fisher explains why drug companies have shifted their focus from diabetes treatment to weight loss. With millions more people struggling with obesity than diabetes, the financial incentive to market GLP-1s as a weight-loss solution is undeniable. How many people are using GLP-1s? According to Dr. Fisher, around 7% of U.S. adults have taken or are currently taking GLP-1 medication specifically for weight loss. Amy shares why people have always wanted a magic pill for weight loss. People have long searched for an easy way to shed pounds. GLP-1s might be the closest we’ve come, but the big question is, do they really work in the long run? If a drug could replicate the benefits of exercise—muscle retention, cardiovascular health, metabolic improvement—everyone would take it. But exercise does far more for the body than just burning calories, and no pill can truly replace it. The side effects of GLP-1s. GLP-1 drugs can help with weight loss, but they aren’t without risks. Dr. Fisher explains that users report nausea, vomiting, diarrhea, fatigue, and dizziness. Dr. Fisher on the long-term effects of being on GLP-1s. While short-term studies show weight loss benefits, there are concerns about long-term muscle loss, metabolic slowdown, and potential dependency on the drugs. Why GLP-1s cause muscle loss along with fat loss. Rapid weight loss isn’t just about losing fat—it also leads to muscle loss. And without strength training, a significant portion of the weight you lose comes from muscle, which can be disastrous. The importance of strength training while losing weight – Dr. Fisher stresses that anyone using weight-loss medication must incorporate strength training. Otherwise, they risk losing lean muscle, which is essential for metabolism, strength, and long-term health. Why weight loss alone isn’t a marker of health. Amy explains why weighing less doesn’t necessarily mean being healthier. Muscle mass, strength, and metabolic health are better indicators of overall well-being than just body weight alone. The "fat but fit" paradigm – research shows that being overweight but physically strong is healthier than being at a "normal" weight but weak. Dr. Fisher goes over the dire consequences of muscle loss. Losing muscle accelerates aging, reduces mobility, and makes it harder to maintain a healthy weight as we grow older. The problem with yo-yo dieting--what your personal trainer is not telling you about rapid weight loss. Many people regain lost weight within a year, but the worst part is that they don’t regain the muscle they lost. This cycle leaves them with a higher body fat percentage and a lesser muscle mass than before. According to Dr. Fisher, if you lose weight but don’t maintain muscle, then regain the weight without rebuilding muscle, you’re in worse shape than before—both physically and metabolically. Amy and Dr. Fisher discuss the real metric for fitness success. Instead of focusing on the scale, look at muscle mass and strength as key indicators of progress. Dr. Fisher’s advice for anyone considering weight loss drugs: if you’re thinking about taking GLP-1s, make sure you have a plan to preserve muscle. Your personal trainer can guide you on how to use strength training to develop a stronger, fitter, and healthier body. Mentioned in This Episode: - This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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The 6 Essential Elements of an Effective Strength Training Program with Matt Brzycki
02/25/2025
The 6 Essential Elements of an Effective Strength Training Program with Matt Brzycki
Amy Hudson and Dr. James Fisher sit down with Matt Brzycki, a strength and health fitness expert with more than 41 years of experience as an administrator, instructor, and a coach. They discuss how to get stronger, train smarter, and see real results—without wasting time or risking injury. Tune in to hear the key principles of an effective workout, why full-body training accelerates progress, and why proper technique is the real secret to long-term success. Matt starts by sharing his journey to fitness and strength training--and the research that made him famous. According to Matt, any workout can work if it follows scientific principles. A solid program should be based on research, not fitness trends or influencer hype. Matt and Dr. Fisher talk about the benefits of keeping strength training simple. Overcomplicated routines discourage consistency. A well-designed program should be easy to follow, so you can focus on steady progress rather than unnecessary complexity. Matt breaks down the six essential elements of an effective resistance training program. Productivity – Your program should deliver results. Any program can work if it follows evidence-based principles. Stick to what research supports for optimal progress. Comprehensiveness – Train your entire body, not just the muscles that look good in the mirror. A balanced approach prevents imbalances and enhances overall strength. Practicality – Strength training shouldn’t be complicated. Many trainers overcomplicate it, but an effective program is easy to understand and follow. Safety – Fear of injury keeps many people from lifting weights. A well-structured program minimizes risk and keeps you safe while building strength. Efficiency – Your workouts should be effective and time-conscious. Get in, train smart, and get out—no wasted time, just results. Sustainability – Can you stick with it long-term? A good program fits into your lifestyle without requiring hours in the gym. Spending more time in the gym doesn’t mean better progress. A good program helps you get maximum results in the shortest time possible by focusing on what truly matters. Amy highlights a major muscle-building truth: Training multiple muscle groups at once triggers a better hormonal response. Full-body movements lead to more overall muscle growth than isolating one muscle at a time. Do muscles compete for growth? – Dr. Fisher explains why full-body training is superior to split routines. Matt highlights how leg training benefits your upper body. Your legs and hips contain the strongest muscles in your body. Strengthening them boosts overall power and even helps with upper-body muscle development. Amy’s take on simplifying strength training. The easier and more accessible workouts are, the more people will do them. Overcomplication keeps people away. Why overcomplicated programs fail. For Matt, many fitness influencers and personal trainers add unnecessary steps to workouts, making them harder to follow. A straightforward, research-based approach leads to better results with less confusion. The stronger your muscles, bones, and joints are, the less likely you are to get injured. Matt highlights the key components of a safe workout: Avoid Overtraining – Many people do too many sets, train too often, or overload their exercises. A well-designed program should be moderate in frequency, efficient in duration, and comprehensive in targeting all muscle groups. Prioritize Good Technique – Lifting isn’t just about moving weights up and down. According to Matt, proper technique should be tight, controlled, and precise to maximize gains and prevent injuries. Supervision – While not everyone can afford a personal trainer, having some form of guidance or oversight—whether from an experienced friend or workout partner—enhances safety and effectiveness. Train Efficiently – The goal isn’t to spend more time in the gym but to get more from your time. Optimize your workouts by focusing on intensity and effectiveness, not just duration. Matt’s biggest gym pet peeve--Cell phones kill focus and make workouts less effective. If you’re texting or scrolling, you’re not training with the intensity needed for real progress. Matt’s thoughts on investing vs. spending gym time in the gym. Many people "spend" hours at the gym without real progress. The key is to "invest" time wisely by focusing on effective exercises instead of mindlessly going through the motions. Mentioned in This Episode: - by Matt Brzycki by Matt Brzycki This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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Strength Training: The Untold Benefits of Exercise for the Brain
02/18/2025
Strength Training: The Untold Benefits of Exercise for the Brain
Amy Hudson and Dr. James Fisher explore the powerful connection between strength training and brain health. They discuss how resistance training enhances cognitive function, the surprising link between resistance training and Alzheimer’s, and how lifting weights can improve insulin sensitivity. Tune in to hear how strength training benefits not just adults but also children and why nearly 15% of deaths worldwide are linked to poor mental health--and how resistance training can help. What is brain health? Dr. Fisher defines it as cognitive function, including processing speed, memory recall, and plasticity. Amy and Dr. Fisher explain why mental well-being matters. Nearly 15% of deaths worldwide are linked to poor mental health or depression. The overlooked link between brain health and resistance training. Amy explains why most people don’t expect strength training to affect cognitive function. Dr Fisher highlights how resistance training impacts brain health as we age. According to Dr. Fisher, strength training can slow the progression of Alzheimer's and reduce the risk of developing it. Amy reveals how muscular contractions from resistance training fuel brain activity and release feel-good hormones. Dr. Fisher shares data on how lifting weights improves cognitive function, neural efficiency, and mental clarity. Amy and Dr. Fisher explain why Alzheimer’s is called Type 3 diabetes--poorly controlled blood sugar may increase the risk of developing Alzheimer’s. How strength training enhances insulin sensitivity. Dr. Fisher highlights how it improves the body’s ability to metabolize sugar and prevent chronic diseases. Dr. Fisher explains how strength training helps prevent insulin resistance, which is linked to cognitive decline. To get the most out of strength training for brain health, Dr. Fisher emphasizes that it must be a sustained lifestyle habit. How resistance training improves mental well-being, boosts self-esteem, and enhances physical self-worth. Dr. Fisher on the impact of strength training for kids and teens. He reveals the research that shows engaging in physical activity improves academic test scores across all age groups. How strength training builds confidence. Amy explains how better sleep, mood, physique, and strength create a more self-assured person. When you are a more confident person, you're able to go out into the world and fulfill your purposes better. Mentioned in This Episode: - This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.
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