2244: The Most Effective Way to Do Group Fitness, Tips for Overcoming Lower Back Pain, Ways to Keep Gains After Giving Birth & More (Listener Live Coaching)
The podcast covers topics such as effective ways to do group fitness, tips for overcoming lower back pain, maintaining gains after giving birth, the process of dry aging meat, the limitations of group fitness classes, and addressing concerns of a struggling trainer.
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Quick takeaways
To change behaviors, it is important to replace them with healthier alternatives that provide similar benefits.
Shifting the focus from appearance to building strength can have positive impacts on body image and overall success in fitness goals.
Restricting someone from certain foods can create a rebellious mentality and lead to a fixation on those foods. Encouraging the focus on strength and performance rather than restriction can lead to better results.
Addressing stiffness in the lower back after barbell back squats can be achieved through exercises that focus on quadratus lumborum (QL) stability, such as windmills and suitcase carries.
Maintaining a fitness routine after becoming a parent requires a mindset shift and redefining what it means to be fit, focusing on exercises that support energy, patience, and overall well-being.
Deep dives
Podcast Episode: MindPump Rine
The hosts of MindPump Rine answer live callers' questions and discuss current events, family life, fitness, health studies, and more.
Replacing Behaviors is Key
To change behaviors, it is important to replace them with healthier alternatives that provide similar benefits. For example, replacing unhealthy eating habits with activities that provide relaxation or comfort.
The Power of Focusing on Strength
Shifting the focus from appearance to building strength can have positive impacts on body image and overall success in fitness goals.
Telling Someone They Can't Have Something Increases Desire
Restricting someone from certain foods can create a rebellious mentality and lead to a fixation on those foods. Encouraging the focus on strength and performance rather than restriction can lead to better results.
Lower back stiffness after barbell back squats
Noah, a long-time fitness enthusiast, is experiencing stiffness in his lower back after barbell back squats. He has been consistently strength training and has tried various programming approaches. He prioritizes hip and ankle mobility, completes priming sessions before workouts, and incorporates static stretching. However, the stiffness persists, particularly on the right side of his lower back. Noah's goal is to address this issue and continue enjoying barbell back squats.
Potential Solution: Focus on lateral stability and QL muscle
The stiffness in Noah's lower back may be attributed to the quadratus lumborum (QL) muscle, responsible for lateral stability. The longer lever of the barbell during back squats requires increased lateral stability, potentially leading to discomfort. To address this, Noah can incorporate exercises like windmills and suitcase carries, which focus on QL stability. Starting and ending his workouts with windmills can act as a primer for his back squats. Emphasizing lateral stability exercises and posterior chain work can help alleviate the stiffness.
Consider ankle mobility and squat technique
Noah mentions that he has been working on his ankle mobility as advised by previous suggestions. Further efforts in ankle mobility may help improve his form during back squats. Additionally, Noah could experiment with squat shoes or elevated heels during his squats to assess if they provide a more comfortable and stable position. Consistency and frequency are important for mobility work, so incorporating ankle mobility exercises throughout the day, even in short durations, may yield better results.
Summary of main idea 1
The podcast episode discusses the importance of reverse dieting and tracking strength gains in the gym. The speaker suggests eliminating calorie counting and focusing on getting stronger on core lifts as a measure of progress. By following a program like MAPS Anabolic and reducing spinning classes to two days a week, along with a small increase in calorie intake, individuals can build muscle without gaining body fat.
Summary of main idea 2
The podcast episode addresses the challenge of maintaining a fitness routine after becoming a parent. The speaker emphasizes the need for a mindset shift and redefining what it means to be fit. Instead of seeking PRs or aesthetics, the focus should be on exercises that support energy, patience, and overall well-being. By adapting workouts to align with the priorities of being a parent, individuals can still maintain a level of fitness that enhances their quality of life.
In this episode of Quah (Q & A), Sal, Adam & Justin coach four Pump Heads via Zoom. Email live@mindpumpmedia.com if you want to be considered to ask your question on the show.
Mind Pump Fit Tip: DON’T think about zebras! If you want to change a behavior, you must replace it with something else first. (2:41)
Sal gets personal with his struggles and distractions. (9:51)
Why the guys do not like New Year’s resolutions. (22:09)
A boy and his truck. (25:53)
The next version of the vegan propaganda, You Are What You Eat: A Twin Experiment. (30:20)
What happens when people worship the wrong things. (36:04)
What makes a piece of meat dry-aged? (39:59)
How you slowly become a conspiracy theorist when you get chickens. (45:35)
The best survival foods. (46:53)
Sal’s joyful Christmas moment with his parents. (48:11)
Caldera’s face serum can help reduce inflammation! (51:31)
Shout out to Mind Pump’s 3-Day Trainer Series! (53:14)
#ListenerLive question #1 - What is the most effective way to teach a group class? (54:48)
#ListenerLive question #2 – Are the spin classes that I teach preventing me from reaching my goals? (1:15:06)
#ListenerLive question #3 – How can I shift my mindset or goals to look forward to getting to the gym? (1:26:11)
#ListenerLive question #4 - Why does my lower back get extremely tight and stiff after doing barbell back squats and RDLs? (1:38:22)
