The Performance Connection Podcast

Of all the supplements on the market, the rising popularity of greens powders is impossible to ignore. Many of these products claim to be the equivalent, or even superior than, fruits and vegetables. But what do we really know about these products? Is there any evidence to back up their claims? Luckily, Bill Willis, a researcher at both Ohio State University and Examine.com, joins the show to help answer these questions.We explore the bioavailability of green powders and the potential impact of processing on their nutrient content. Bill then dives into the research on greens products and discusses the complexities of evaluation, addressing concerns about their efficacy. We also highlight labeling issues and the potential shortcomings of common ingredients.Lastly, we unpack the regulations surrounding supplement marketing and share personal experiences with greens products. Through that discussion, we offer tips on what to consider when selecting a greens product and the importance of being a savvy consumer.Time Stamps:[3:38] Bill's experience training with the late John Meadows in blending the art & science of training[10:04] Comparing and contrasting greens powders and multivitamins[12:20] The impact of manufacturing and process on the nutritional value of greens powders[16:45] How efficacy is measured and determined with greens products[24:16] Are greens powders really equivalent to servings of whole fruits and vegetables?[26:14] Issues with greens product formulation and reading labels[35:09] What peer-reviewed research do we have on greens powders?[38:16] Tips on evaluating greens products[43:11] Take home considerations for greens powdersDr. Bill Willis is currently a research scientist at Ohio State University and boasts a unique journey that combines the world of academia and fitness. His current research focuses on studying autoimmunity, but his drive to understand how to optimize human performance, specifically through nutrition and supplements, has kept him rooted in the fitness field. Apart from his lab research, Bill is a researcher for Examine.com, providing his insights and uncovering the literature on dietary supplements. His unique perspective, stemming from being in the research trenches of biomedical science and maintaining an active role in the fitness industry, provides an invaluable intersection of fitness and science.You can learn more about Bill and read his articles on Examine.com.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Guillermo Escalante joins to discuss the most important advances in bodybuilding science in recent years. Guillermo shares his journey from working in the field of athletic training to academia. He also shares his insights into the world of bodybuilding, discussing his observations regarding medical coverage and safety protocols during competition.We then dive into the advancement of bodybuilding practices, starting with peak week protocols. Guillermo highlights the dangers of extreme protocols and trying to manipulate too many variables at once. He also delves into recent literature reviews on peak week practices and how they impact bodybuilders' health and performance. Guillermo gives an overview of carbohydrate intake, water, and sodium manipulation during peak week, emphasizing the importance of practice runs and caution against new practices on show day.Next, we discuss recent findings on the most effective set and rep ranges for muscle growth, and Guillermo shares what research shows on the utility of training to failure. Lastly, we navigate the pros and cons of rigid and flexible dieting in fat loss. We break down the essential components of a bodybuilding diet, and Guillermo helps us understand the physiological effects of pushing to low body fat levels. Whether you're a competitor or just curious about the science behind bodybuilding, this episode has a ton to offer!Time Stamps:[3:38] How being an athletic trainer has influenced Guillermo's training and career[10:44] The good, the bad, and the ugly of peak week strategies[24:34] How to effectively carb load for competition[28:22] Optimal rep ranges and intensity for hypertrophy[37:31] The pros and cons of taking sets to failure[42:55] Navigating the physiological and psychological aspects of dieting[53:39] Information on the NASM Physique and Bodybuilding Coach certificationDr. Guillermo Escalante, DSc, MBA, ATC, CSCS*D, FISSN, holds a Doctor of Science in Athletic Training, an MBA with concentrations in marketing and healthcare management, a BS in Athletic Training with a Biology minor, and is a certified athletic trainer, strength and conditioning specialist, and sports nutritionist. Dr. Escalante is currently a Professor of Kinesiology and Assistant Dean for the College of Natural Sciences at California State University, San Bernardino. He also performs research in the areas of sports medicine, sports nutrition, human performance, and physique enhancement where his work has been published in peer-reviewed publications and/or presented at regional, national, and international conferences. In addition to his peer-reviewed work, he has published over 50 articles in internationally distributed fitness magazines and websites such as Bodybuilding.com, Muscle & Fitness, and Muscle & Fitness Hers. He serves as an Associate Editor for the Journal of the International Society of Sports Nutrition, Chair of the Bodybuilding and Fitness Competition Special Interest Group through the National Strength and Conditioning Association and a reviewer for various nutrition and exercise science peer-reviewed journals.To learn more about Guillermo, follow him on Instagram.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

Is technology the answer to revolutionizing the way we coach and train? Suise Reiner joins this episode to discuss exciting prospects and the potential pitfalls at the intersection of technology, fitness, and sports science.Susie describes how fitness tech companies can use data to create better products and marketing campaigns, and shares her experience consulting with tech companies. She emphasizes the importance of applying sports science principles to products and utilizing evidence-based data to show product efficacy. We examine the use of technology in fitness, discussing the potential of wearables and heart rate monitors in helping people track their fitness progress. Susie highlights the potential challenges of tracking health data and the validity of these data when creating personalized recommendations for people working out at home. She shares advice on how exercise professionals can utilize technology for general recommendations and adjust programs in real time using autoregulatory methods such as Velocity-Based Training (VBT). We wrap up by exploring career opportunities in the fitness tech industry, how to strike a balance between using tech and the art of coaching, and the implications of having too much technology and information.Time Stamps:[4:30] How program adherence and performance in virtual fitness compare to in-person[7:02] How tech companies are utilizing exercise scientists and professionals[17:34] How fitness tech and sports science can benefit each other[25:35] Are the metrics tracked on wearable devices valid and reliable?[33:09] Balancing physiological data with psychological and behavioral factors[36:48] Advice on using technology to improve coaching ability[42:51] When too much data can lead to analysis paralysis[46:59] Career opportunities in the tech space and the skills needed for themDr. Susie Reiner is an industry and academic research scientist, writer, and educator. She has over ten years of experience in higher education as a professor of exercise science and fitness industry professional. She consults with B2B and B2C fitness tech and digital health start-up companies on research strategy, implementation, communication, and marketing.She is currently a Postdoctoral Scholar with the Sports Medicine Research Institute at the University of Kentucky. She holds her Ph.D. in Health Sciences specializing in Human and Sport Performance and her Master’s of Science in Exercise Science and Health Promotion. She maintains the credentials of ACSM Exercise Physiologist, NSCA Strength and Conditioning Specialist, NSCA Personal Trainer, and NASM Performance Enhancement Specialist and sits on multiple committees for ACSM and NSCA.You can follow and learn more about Susie by visiting her website and following her on Instagram.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

While nearly all training programs can work if certain principles are followed, individualization is needed to truly maximize training outcomes. In this episode, strength coach and author Tom Sheppard joins to provide a deep dive into the most important factors to individualize and how coaches can leverage them to write better programs.The discussion starts by highlighting the nuance of exercise selection and how body proportions, training goals, and programming stages can influence exercise choice. Tom breaks down how the concept of the 'one optimal exercise' is flawed and how a great exercise for one person can be an ineffective exercise for another. He then delves into how a coach can use body proportions to identify a client’s weak and strong points, and how that can guide exercise selection for strength, hypertrophy, and health.We round out the episode by discussing the importance of understanding levers when evaluating exercise technique and using specialization training to further individualize a client's program in order to achieve new gains. Time Stamps:[8:45] Tom's new book The Overload System for Strength and how writing can make you a better coach[14:37] How lifters in the pre-steroid ear built elite strength[22:44] Important factors to individualize in training[35:47] The importance of fitting the program to the individual[39:40] Troubleshooting when athletes have pain with a movement[46:19] Assessing body proportions and how they impact training decisions[104:26] Overview of Tom's 2023 SWIS presentation on specialization trainingTom Sheppard is the head coach at Thibarmy and works with a wide variety of high-level athletes from all backgrounds. His philosophy is based on learning how to use the body as one integrated unit and optimizing athletes’ lifting mechanics based on their body type. In the sport of powerlifting, he has produced countless British, European, and world champions and record holders. In addition to his role at Thibarmy, he also works closely with EliteFTS, creating educational material, working with high-level lifters to improve their performance, and delivering seminars on the international stage, including the 2022 & 2023 SWIS Symposiums. He is also the co-author of The Overload System for Strength: A Modern Approach to Old-School Training.You can learn more by following Tom on Instagram and checking out his articles on T-Nation, EliteFTS, and Thibarmy.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Antonio Squillante joins to discuss the science, theory, and application of periodization. Antonio starts by sharing his experience in transitioning from American football to rugby and track and field. He then shares insights into his work for the USA Cycling national team, the challenges of training sprint cyclists, and the intensive training regimes they endure.We then shift our focus to understanding the concept of periodization in training. Antonio sheds light on the organization and programming aspects of periodization, and the balance needed to achieve optimal results. He emphasizes the crucial role of research and experience in implementing different models of periodization. He delves into periodization styles such as linear, nonlinear, and block, and how evidence and research can guide their selection for specific athlete needs.Antonio also discusses the importance of monitoring athlete readiness, using metrics like resting heart rate, heart rate variability, and neuromuscular fatigue. This part of our discussion uncovers how this data can create unique athlete profiles and inform program design and fatigue management. Lastly, Antonio shares some valuable advice for fellow coaches, urging them to remain humble, open-minded, and to use mistakes as learning opportunities.Time Stamps:[3:33] The strength & power demands of sprint cyclists[7:15] Transitioning from coaching soccer and rugby to American football[13:36] Periodization theory explained[21:48] How program design fits with periodization[28:21] Bringing practicality and fluidity to periodization[37:11] Individualizing while staying true to periodization principles[44:59] Using data to guide the training process[49:27] The importance of being outcome-based when designing programsAntonio Squillante is the Director of High Performance and Training for Sprint Cycling at USA Cycling and a PhD candidate at the University of Southern California. He has more than 10 years of experience coaching high school, collegiate, and professional athletes competing at the national and international levels. He has authored several books and textbooks on strength training for sport and periodization, and translated some classic readings in exercise physiology and sports science, including the work of Professor Carmelo Bosco and Dr.Vladimir M. Zatsiorsky. Squillante is a Registered Sport and Exercise Nutritionist (SENr).You can follow Antonio on Instagram and see the books he has written and translated on Amazon.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

In this episode, Gabrielle Fundaro joins the show to discuss the complexities of fitness, mental health, and coaching. Gabrielle takes us through her educational and professional journey, which involves intensive research on the role of the microbiome in metabolic diseases and her shift from academia to full-time coaching.We then delve into the relationship between our perception of body image and a sense of identity. Gabrielle shares tips on how to use motivational interviewing techniques and acceptance and commitment training to enhance clients' readiness and confidence when changing health and fitness behaviors. She also shares her insights on setting realistic goals, overcoming resistance, and facilitating meaningful conversations.Lastly, Gabrielle provides tips on improving motivational interviewing skills, emphasizing the importance of practicing empathy. The episode is a treasure trove of insights for fitness professionals looking to improve their coaching skills and individuals seeking to make successful, long-term health and fitness changes.Time Stamps:[7:02] Using educational and career experiences to learn about yourself[13:47] How to approach coaching in order to facilitate long-term change[22:00] Balancing an action-based identity with an appearance-based identity[26:54] Helping clients learn about themselves by identifying values and principles[36:06] How to help others add health & fitness behaviors into their lifestyle[42:09] Guiding clients without overwhelming them[48:52] Resources to learn about coaching techniques[53:51] Why practicing empathy will improve your coachingGabrielle Fundaro is the founder of Vitamin PhD Nutrition, a telehealth coaching business where she has guided hundreds of clients (and students!) to their long-term goals. She is also a researcher for Examine.com and a writer for BarBend.com. Previously, she was an Assistant Professor of Exercise Science at Georgia Gwinnett College and a Renaissance Periodization Nutrition Coach. She earned her doctorate in Human Nutrition, Foods, and Exercise from Virginia Tech as well as a BS in Exercise, Sport, and Health Education from Radford University. She's also an ACE-certified Health Coach with training in the Monash Low-FODMAP process and motivational interviewing.In addition to her teaching and mentoring experience, she's shared evidence-based recommendations in international seminars, podcasts, and contributions to websites and magazines such as Precision Nutrition, Shape, Oxygen, Reader’s Digest, and InStyle. In her coaching, she believes in the importance of flexible dietary approaches in addition to regular, enjoyable physical activity and cognitive exercises as part of a sustainable lifestyle free from the chronic dieting mindset.You can learn more about Gabrielle by visiting her website and following her on Instagram.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

To individualize or not? This question is often the source of intense debate in the world of sports performance and training. Should nearly all athletes be following training programs that are 80% the same? Or are there sport and individual factors that should differentiate training programs?In this episode, Cam Josse joins to provide a deep dive into the debate around the importance of individualization when crafting training programs for athletes. He emphasizes the importance of understanding an athlete's training age and the sport demands when constructing training programs. He explores the idea of creating a "performance passport" for athletes, which allows coaches to measure and track physical, psychological, technical, and tactical performance indicators. He also discusses the differences between training athletes at the college and professional levels, the importance of monitoring key performance indicators, and the impact of measuring an athlete's performance on various aspects.Cam also shares insights on understanding training stress, assessing performance, tracking player load, injuries, and balancing individualization with the team dynamic. He also touches on the impact of mobility on performance and the role of understanding fascia lines and anatomy in enhancing movement capacity. Cam's unique perspective and experience offer a comprehensive understanding of the art and science of individualized training programs!Time Stamps:[6:27] The future of speed research for team sports[13:20] The two most important factors to consider when individualizing training[28:12] How Cam defines and accounts for training age[35:59] Identifying and breaking down the demands of the sport and applying them to programming[45:09] Assessing recovery capacity and making training adjustments[51:27] When individualization can go overboard[55:53] Assessing athletes' mobility needsCam Josse is an assistant football strength and conditioning coach at the University of Auburn. He began his career working with Joe DeFranco in 2013, before transitioning to the world of college football in 2020. In addition to his coaching, Cam is also pursuing a PhD, working with Dr. JB Morin at the University of St. Etienne in France. His research focuses on describing sprint performance in American football, analyzing the force-velocity metrics, and the sprinting kinematics of football players.You can follow Cam on Twitter and check out his books, The Process series and Complete Conditioning for Football.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

Are training for performance and aesthetics mutually exclusive? In this episode, fitness and performance expert Gareth Sapstead dives into the often-debated topic of training for performance versus aesthetics. The discussion starts by focusing on the role of strength training for body composition improvements in sports, particularly soccer and rugby. Gareth provides valuable insight into how to incorporate strength training into their routines and how similar principles can apply across different sports. He also breaks down the physical development of a soccer player, shedding light on the impact of body composition on performance and how strength training can enhance aspects of performance, such as running economy.The episode then turns to considerations for the strength athlete. Gareth lays out his suggestions for chasing both performance and aesthetic goals and how to avoid becoming a "jack of all trades, master of none". This episode is a must-listen for anyone interested in fitness, sports training, or the ongoing debate between performance and aesthetics in training!Time Stamps:[7:37] Transitioning from in-person coaching to online[14:59] Where does hypertrophy training fit in team sports?[21:55] Structuring hypertrophy work for team sport athletes[30:54] Determining the optimal rep range and intensity for hypertrophy training[37:26] Hypertrophy considerations for strength sport athletes[48:31] Biggest mistakes when trying to improve body composition and performance simultaneouslyGareth Sapstead is the founder and CEO of The Fitness Maverick Ltd. He is particularly known for his expertise in physique training, working with athletes in the National Physique Committee (NPC), International Federation of Bodybuilding and Fitness (IFBB), and Olympians, but has also worked with prestigious rugby academies, football teams, and athletes. He is an internationally published author with his book Ultimate Abs and a regular contributor to notable publications such as T-Nation, Muscle & Fitness, Generation Iron, and Men's Health.Gareth holds master's and bachelor's degrees in Exercise Biomechanics and Physiology and is a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association (NSCA). His wealth of knowledge and experience have made him a leading figure in the fitness industry. You can learn more about Gareth and his services at his website, and follow him on Instagram.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

Ever wondered how to bridge the gap between the controlled world of physical therapy and the unpredictable realm of sports? In this episode, sports performance coach Javi Miller Estrada shares his innovative approach to the return-to-play (RTP) process, emphasizing the understanding of the intricate relationship between the athlete and their environment to enhance their skills.Javi brings in a fresh perspective, emphasizing the importance of representative design, appropriate cueing and instruction, and the overall speed of activities in training. Javi also brings light to the concept of 'repetition without repetition' and how it impacts an athlete's return to play. We discuss the crucial role of communication and understanding in rehab. Javi stresses the impact of an athlete's comfort level and confidence on their performance. He also stresses the importance of creativity, problem-solving, and ownership in successful RTP. The conversation wraps up with a brief overview of Emergence's online courses and a preview of the 2023 Sport Movement Skill Conference.Time Stamps:[4:18] How experiencing an injury impacts perspective[10:45] Shortcomings of current RTP protocols[16:36] The importance of context when evaluating movement patterns[21:08] Where does movement variability fit in the RTP process?[25:46] Guiding athletes to expand their movement toolbox[28:39] Assessing where to start after acute rehab[34:22] Appropriately managing the intensity of representative activities[40:59] Evaluating improvement and when to progress[48:19] The coach's role in an athlete-centered process[51:45] A preview of the 2023 Sport Movement Skill ConferenceJavi Miller-Estrada is a sport movement specialist and the co-founder of Ignite Performance in Chandler, AZ. Ignite works with athletes from the youth to professional levels and specializes in working with high school athletes. As a team, they have helped over 100 athletes obtain college scholarships. Javi also is the host of the Adaptable Athlete Podcast, where he, along with his world-class guests, discuss topics in skill acquisition, sports psychology, and injury rehabilitation. Javi has dedicated himself to deeply investigating human movement and believes that taking a more modern approach to skill development leads to more effective outcomes and greater transfer to sport.You can follow Javi on Instagram and see the online courses mentioned in the episode on Emergence's website.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.

Ever wondered how to make complex fitness information digestible for clients or the general public? Joining the show is personal trainer and fitness writer, Shane McLean. Shane's journey highlights the essential role of strategic and effective communication. From leveraging connections to creating career opportunities, to continued success with clients. Shane offers a fresh perspective on how fitness professionals can tailor their language to connect with a wider audience without losing the essence of their message. He shares nuggets from his successful approach to reducing jargon and making health and fitness insights more relatable.We also address a question a lot of fitness coaches grapple with: How can we make fitness information matter to clients, especially those resistant to change? We delve into the roles that empathy and understanding play in communication and the importance of making fitness information easily accessible and engaging. This episode is a must-listen for anyone in the fitness industry eager to improve their communication skills and deepen their connections.Time Stamps:[4:33] Leveraging your network to create opportunities[14:52] Tips for explaining scientific concepts to clients[25:51] Ensuring clarity and conciseness in your communication[31:51] Tips for giving exercise instructions[37:29] Helping clients understand the importance of proper health & fitness habits[45:45] How to connect with ShaneShane McLean is the founder of Balance Guy Training who used exercise to turn his life around. He once lived a life of excess until he realized there’s more to exercise than just looking good in front of a mirror. When he’s not lifting, he trains people at Outback Performance, in Bossier Parish Louisiana, and writes for top fitness websites such as Muscle & Fitness, BarBend, Garage Gym Reviews, and Breaking Muscle while wearing tracksuit pants and drinking strong coffee.You can follow Shane on Instagram and LinkedIn.To stay up to date on episodes and guests, follow The Performance Connection Podcast on Instagram! Hosted on Acast. See acast.com/privacy for more information.