Heroes Journey PhysioFitness

Ready to craft your own fitness haven at home? Join us as we dive into the art of building a home gym. In this episode, we guide you through the process step by step, from selecting the right equipment to optimizing your available space and budget. But that's not all—we take it a step further. We provide workout routines based on different types of home gym equipment, whether you're into calisthenics, working with dumbbells, or aiming for a comprehensive setup like a squat rack.No more crowded gyms or inconvenient schedules. Discover the freedom of working out on your terms. Whether you're a seasoned fitness enthusiast or starting, this episode offers practical advice to get you started on your home gym journey. Tune in now, and let's create a fitness space that's all about you.Mentioned on the show:#6 - Progressive Overload#29 - How to Gain 20lbs of MuscleGarage Gym ReviewsFray FitnessRogue FitnessFollow us on Instagram: https://www.instagram.com/heroesjourneypf

Curious about rehabbing an ACL tear? Join us as we uncover crucial insights into identifying an ACL tear and outline fundamental rehab protocols. Understand the initial steps to take and gain valuable knowledge about the general rehabilitation process. From early assessment to important exercises, we guide you through the key elements of recovery. Whether you're an athlete or someone seeking recovery tips, this episode offers essential information for your journey towards healing. Tune in now to equip yourself with the know-how to navigate ACL injuries and foster effective rehabilitation.Mentioned on the show:Non-operative Care of the Patient with an ACL-Deficient KneeA decision-making scheme for returning patients to high-level activity with nonoperative treatment after anterior cruciate ligament rupture.Follow us on Instagram: https://www.instagram.com/heroesjourneypf

Whether you call it soccer, football, or fútbol, one thing is clear: it's the world's most beloved sport. Today, we're diving into the vital subject of preventing ACL tears in soccer athletes. Our focus is on the science of injury prevention, covering essentials like proper training techniques, dynamic warm-ups, and strengthening exercises. Join us to uncover strategies that reduce the risk of ACL tears, empowering athletes to excel and endure. Whether you're a seasoned player or new to the game, this episode arms you with the knowledge to safeguard your athletic journey. Tune in now to ignite your proactive stance toward injury prevention on the field.Mentioned on the show:FIFA 11+Levels of EvidenceLachmans TestHarmokneeACL VisualFollow us on Instagram: https://www.instagram.com/heroesjourneypf

Are you prepared to reverse type 2 diabetes? In this episode, we dive into the realm of diabetes. We'll explore various types of diabetes, decipher glucose levels, demystify the metabolic syndrome, and unveil strategies for reversing type 2 diabetes. We provide essential information, from grasping insulin dynamics to taking actionable steps. Plus, we discuss the advantages of adding resistance training to your routine. Don't miss this chance to arm yourself with transformative knowledge. Tune in to start your journey toward a healthier you and learn how Anibal reversed his type 2 diabetes.Mentioned on the show:#2 - What Is Health & Fitness?#10 - Protein Powder & Fish Oil#11 - Multivitamins and Pre-workoutFollow us on Instagram: https://www.instagram.com/heroesjourneypf

Are you struggling to gain weight and muscle? Join us today as Dr. Hoge shares his personal fitness journey. In this episode, we uncover how Dr. Hoge added over 24 pounds to his physique and unveil science-backed strategies to add 20 pounds of muscle to yours, even if it's been challenging in the past. Discover the power of a caloric surplus, hitting protein targets, and progressive overload in training for optimal muscle growth. From nutrition to workouts, we dive deep into effective methods that helped Dr. Hoge overcome hurdles and achieve his muscle-building goals. Tune in now and get ready to transform your physique with expert insights and actionable tips!Mentioned on the show:#6 - Progressive Overload#10 - Protein Powder & Fish OilFollow us on Instagram: https://www.instagram.com/heroesjourneypf

Join us as we dive into the transformative journey beyond your first 10 pounds. Discover essential tools and insights for sustained progress, from effective calorie management to setting realistic long-term goals. Celebrate your victories along the way that go beyond a number on a scale. Learn the importance of creating a personalized way of eating that suits your lifestyle. Embrace the positive changes you are making in your life and discover accountability methods to help you overcome obstacles while on your journey. Let's embark on this incredible next chapter together.Mentioned on the show:Food Serving SizesFood Diaries OptionsDan Go - Habits#8 - The Threefold Path#20 - How to manage stress#23 - How to maintain weight loss for life#27 - How to lose the first 10lbsFollow us on Instagram: https://www.instagram.com/heroesjourneypf

Do you want to lose 10 pounds but don't know where to start? Look no further! In this empowering episode, we dive into the crucial first steps you need to take to shed those initial 10 pounds of fat and embark on your transformative weight loss journey. Discover actionable strategies, expert insights, and practical tips that will set you on the path to success. From understanding calorie management to incorporating effective exercise routines, we provide you with the tools you need to make meaningful progress. Join us as we guide you through the essential foundations of weight loss and empower you to achieve your goals. It's time to take that first step towards a healthier, fitter, and more confident you. Let's get started on your incredible weight-loss journey today.Mentioned on the show:Framework for nutrition and fastingFood Serving SizesFood Diaries Options#5 - How To Start Your Fitness Journey#17 - Do Carbs Make You Fat?#22 - 10 Things We Wish We Knew When Starting Our Health and Fitness Journey#26 - How to read food labelsFollow us on Instagram: https://www.instagram.com/heroesjourneypf

Join us for an insightful episode as we delve into the art of deciphering food labels. Gain a deep understanding of crucial topics, including organic vs. non-organic, grass-fed vs. grass-finished, serving sizes, macronutrients, types of food oils, and the impact of added sugars. Armed with this knowledge, you'll make informed choices for optimal health and wellness. This essential guide to reading food labels empowers you to navigate the intricacies of nutrition, ensuring a balanced and informed approach to your dietary habits. Don't miss this opportunity to unravel the mysteries hidden within food labels and elevate your nutritional awareness to new heights.Mentioned on the show:www.legionathletics.com and use code “heroes”Processed Foods and HealthEWG's Dirty Dozen & Clean FifteenFollow us on Instagram: https://www.instagram.com/heroesjourneypf

Embark on an intriguing exploration of fasting as we uncover its potential for health and weight management. In this episode, we dive into the concept of fasting and its benefits, including weight loss and the induction of ketosis. Discover how fasting promotes autophagy, improves insulin sensitivity, and enhances metabolic flexibility. Gain valuable insights and practical tips to incorporate fasting into your lifestyle for optimal well-being. Join us on this journey as we demystify fasting, dive into the science behind ketosis, and empower you to harness the power of fasting for transformative results.Mentioned on the show:Effects of Intermittent Fastingwww.legionathletics.com and use code “heroes”Follow us on Instagram: https://www.instagram.com/heroesjourneypf

Unleash your potential and conquer the gym without fear of injury! Join us as we reveal 10 game-changing strategies to prevent injuries and optimize your workouts. Respect the weights and leave your ego at the door as we explore how they have a way of humbling even the mightiest. Embrace a resilient mindset that unlocks your body's full potential—what you think about your body shapes its response. We'll arm you with practical tips, including dynamic warm-up routines and the power of mobility, to ensure your body moves with strength and grace. Whether you're a gym newbie or a seasoned pro, these insights will transform your fitness journey. Get ready to elevate your performance, break barriers, and conquer the gym with confidence. It's time to take charge of your well-being and unleash the true power within you. Tune in now and discover the path to injury-free gains!Follow us on Instagram: https://www.instagram.com/heroesjourneypf