Lift Free And Diet Hard with Andrew Coates

Robert Linkul is the industry leading authority on training older adults.In this episode Robert shares:-What sarcopenia is and why everyone should be proactive about it-How we can reduce the risk of falling-How we can reduce the risk of a serious fracture injury if we do fall-How to improve muscle, motor skills, and bone density as we age through training-Why power and explosive training matters for older adults(and everyone) and how to approach it in a safe and effective way-The importance of having the strength and skill to get down to and up from the floor-And much more00:59 Understanding Sarcopenia02:42 The Importance of Muscle Mass04:51 Challenges in Aging Populations16:30 Cognitive and Social Aspects of Aging21:10 Training Older Adults25:08 Building Relationships with Clients27:49 Introduction to Power Training28:39 Foundations of Strength for Older Adults29:18 Tempo Manipulation for Power30:11 Importance of Type II Muscle Fibres30:57 Exercise Benefits and Longevity31:44 Dynamic Movements and Injury Prevention34:12 Release Lifts and Medicine Ball Exercises37:08 Sled Training for Strength and Stability42:35 Cross-Education and Injury Rehabilitation44:30 Training for Ground Movements49:38 Personal Anecdotes and Final ThoughtsFollow Robert on Instagram: https://www.instagram.com/robertlinkul?igsh=eHVuaWdpcWlqenhtI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

Join Josh Hillis, a leading educator in fitness and nutrition, as he dives into the world of eating skills and emotional well-being. He discusses the importance of distinguishing between genuine hunger and emotional eating, introducing effective strategies for mindful eating. Josh emphasizes values-based eating to align food choices with personal identity. He also addresses how stress impacts decision-making and shares the transformative power of taking pauses to enhance productivity. Discover how recognizing emotions can lead to healthier eating habits!

Dr Sam Spinelli joins me for a discussion about rehab, pain, injuries, and how training puts you in a better position to mitigate injury risk and recover faster from injury. Sam shares:-Strategies to manage injury risk.-Strategies to better recover from injury.-Why he doesn’t think most people need MRI’s or other imaging for many injuries.-What is load management and why it's the most important thing to focus on with injury risk and recovery. -Why posture isn’t a major causal issue for pain.-Nuanced thought on back pain.And much more.Follow Sam on IG: https://www.instagram.com/dr.samspinelli?igsh=MW8wazltNGtwMmZkYw==00:51 Diving into Injury Rehabilitation01:04 The Reality of Bulletproofing and Injury Reduction02:51 Load Management in Sports04:08 The Importance of Progressive Training07:43 Understanding Injury Rates in Different Sports13:08 Mitigating Injury Risks22:08 The Role of Imaging in Injury Diagnosis28:02 Rehabilitation Insights and Passive Modalities28:21 Personal Injury Rehab Journey28:33 Hamstring Injury Assessment and Strategy29:32 Exercise Selection and Progression32:23 Nordic Hamstring Curls Debate38:02 Back Pain Myths and Posture40:02 Load Management and Deadlifting44:00 Training Adaptations and Injury Management49:33 Upcoming Projects and Resources52:10 Conclusion and Listener EngagementI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

Taylor Ryan, a Sports Dietitian specializing in performance nutrition, shares her expert insights aimed at both elite and everyday athletes. She discusses the balance between fueling for performance and maintaining leanness, debunking popular fad diets and emphasizing the importance of carbohydrates. The conversation highlights the unique nutritional needs of various athletes while addressing issues like disordered eating and body image pressures, particularly for women. Taylor also dives into recovery strategies and the nuanced role of alcohol in athletic performance.

Mark Fisher is a dear friend and one of the kindest humans anyone could have the great fortune of knowing. Mark joins me to discuss:-What is “unconditional positive regard” and how choosing this outlook reduces your stress and leaves you happier-How Mark sees life as a series of seasons you evolve through-A lot of positive, basic, actionable mindsets and tactics to set yourself up for success in your fitness journey.-Plus much more. Follow Mark on Instagram at: https://www.instagram.com/markfisherhumanbeing?igsh=MTBkd3JjdnU1bzVjcQ==00:47 Unconditional Positive Regard04:37 Mindset and Emotional Reactions09:27 Stress and Self-Care14:57 Health Optimization and Social Balance23:26 Shoutout to Joel Jamison's Morpheus23:35 The Impact of Stress and Sleep on Fitness23:59 Personal Experience with Gen Four Oura Ring25:09 Balancing Data and Intuition in Fitness26:33 The Importance of Unconditional Positive Regard30:38 Self-Criticism and Social Media33:08 Fundamental Attribution Error42:03 Entrepreneurship as Personal Development42:34 Upcoming Events and Final ThoughtsI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

Adam Meakins is a physical therapist on a mission to upgrade the rehab industry by separating overhyped and sometimes outright dangerous practices from the things that work to help people return to their lives and favourite activities. In this episode, Adam:Picks apart a lot of the “silly bullshit” physical therapists practice.Explains why there isn’t as much of a relationships between form and injury risk as we’ve traditionally believed.Explains the limitations, myths, and appropriate use of various passive treatments like cupping, dry needling, and shockwave.Addresses the problems with chiropractic adjustments.Talks about “bullshit diagnosis” like anterior pelvic tilt and trigger points.Explains what’s likely going on with back pain and how to manage it.What actually works to help people feel better. And much more00:43 Debunking Passive Physio Methods01:42 The Problem with Over-Treatment03:19 Active vs. Passive Interventions05:02 Patient Expectations and Challenges07:32 Understanding Regression to the Mean10:02 The Myth of Chiropractic Adjustments11:24 The Reality of Cupping and Scraping22:22 Acupuncture and Dry Needling Explained26:20 Debunking Muscular Imbalances29:39 Debunking the Myth of Leg Length Differences31:51 The Body's Adaptability to Changes33:22 Personal Experiences with Pain and Movement34:31 Exploring Movement Variations36:53 Form and Injury Risk in Training41:34 Injury Rates in Different Sports48:46 The Importance of Recovery and Mindset51:02 Final Thoughts and ResourcesI’ve been putting a lot of time and effort into making these new episodes valuable for you. You can help me get these great guests and their knowledge in front of more people by:-Subscribing and checking out more episodes-Sharing on your social media (please tag me - I promise I’ll respond)-Sharing with the friend you think of who needs this episodeFollow Andrew Coates:Instagram:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠@andrewcoatesfitness⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠Join My Email List:⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠⁠www.andrewcoatesfitness.com

Brianna Battles, CEO of Pregnancy and Postpartum Athleticism, is an expert in training pregnant and postpartum athletes. She discusses the outdated research surrounding female athleticism and pelvic health, debunking myths about exercise during and after pregnancy. Brianna emphasizes the emotional challenges mothers face and the importance of individualized training strategies. She also highlights pelvic floor health, the benefits of rucking for bone density, and the necessity of understanding body composition for aging well.

Lucas Hardie, known as @rangeofstrength on Instagram, is a coach specializing in unconventional strength and flexibility training. He discusses the importance of integrating flexibility into strength routines while debunking common misconceptions about stretching. Lucas emphasizes progressive overload in mobility training, shares insights on hypermobility, and promotes the Jefferson curl as a valuable technique. He also highlights the value of personalized training approaches and upcoming workshops in Austin focused on safe movement exploration and injury rehabilitation.

Joe DeFranco, an iconic fitness educator and gym owner, shares his insights on adapting training as we age. He discusses the shift from performance goals to overall well-being, emphasizing recovery and family balance. Joe highlights the importance of functional exercises and injury prevention in longevity training. He addresses the misleading fitness standards perpetuated by social media, advocating for authenticity and healthy living. Additionally, he emphasizes the significance of tracking nutrition for better eating habits.

Dean Somerset, a prominent personal trainer known for his work in mobility and injury management, discusses his upcoming book 'Rock Solid Resilience.' He shares insights on training through injuries, emphasizing the importance of resilience and mental health in recovery. The effectiveness of foam rolling and practical strategies for reducing injury risks are explored. Dean underscores the role of allostatic load in managing stress and promotes a balanced understanding of load and technique in strength training, challenging common misconceptions.