Podcasts

Episode 043: A Holistic Approach to Movement Therapy featuring Danny Christie

Danny Christie is a licensed massage therapist (LMT) as well as a strength coach. He uses both disciplines in order to take a holistic approach to treating people who may have movement or mobility restrictions. Danny holds a B.Sc Sports Rehabilitation degree from Middlesex University in London. In 2008 Danny relocated to Miami from the UK and gained his license in massage therapy. Danny specializes in movement dysfunction and pain management utilizing mobility exercises combined with hands on manual therapy. Talking points in this episode include:

  • World Cup thoughts
  • Education and path to becoming a licensed massage therapist and strength coach
  • Assessments used to determine the right treatment path
  • Differentiating treatment plans based on what is presenting as discomfort
  • Incorporating instrument assisted soft tissue mobilization (IASTM)
  • Creating buy in with new clients
  • Incorporating “at rest postures”
  • Why rest positions are fundamental to understanding human movement patterns
  • Managing the four pillars of health

 

Social Media Links

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

Danny’s website: https://painpostureperformance.com

Pain Posture Performance on Instagram: @painpostureperformance

Danny Christie on Instagram: @danny_christie_miami

Podcasts

Episode 042: 5 Tips to Ensure Progress featuring Chris Mullins

Chris Mullins is an integrative strength and conditioning coach based in Boston. In this episode Chris and Jon go over 5 tips to help ensure progress towards your training and health goals. Topics discussed include:

  • Favorite training shoes
  • Goal setting, realistic goals and process goals
  • Setting the right expectations
  • What do you enjoy doing?
  • Set yourself up for success
  • Consistency and being patient
  • Consistency over intensity
  • Prioritize rest and recovery
  • Progress is not linear

 

Show Notes

Article: 5 Reason You Need High Performance Training by Jon Carroll

Podcast link: The Recovery Podcast featuring Joel Jamieson

 

Social Media

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

Chris Mullins on Instagram: @coachchrismullins

 

Podcasts

Episode 041: The 1 Year Anniversary Episode featuring Eirinn Carroll

The Pillars of Health Podcast celebrates being one year old this week! Eirinn and Jon discuss a vast array of topics including some of the challenges early on associated with getting the podcast started. Some other topics that come up in this weeks episode include:

  • A review of podcast episodes
  • Inspirational podcasts we listen to
  • Podcast statistics recap
  • People that helped contribute to the content of the podcast
  • World Cup discussion
  • The down low on natural deodorant

Leave a review of the Pillars of Health Podcast on iTunes

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

Podcasts

Episode 40: Empowering People in Health and Wellness featuring Andy Ellner

Andy Ellner is the co-founder and chief executive officer at Firefly Health in Boston. Andy was the founding co-director of Harvard Medical School’s Center for Primary Care, and founding director for Harvard Medical School’s Program in Primary Care and Social Change. He holds an MD from Harvard Medical School and an MSc from the London School of Economics. He is also a practicing primary care physician.

With Firefly Health, Andy and his team are looking to create a transformative model of primary care in the United States at no extra cost to patients. Using tech enabled personal care as well as a team based approach to peoples goals, Firefly is looking to improve health care and empower people to take control when it comes to their health and wellness.

Topics discussed on todays episode:

  • Empowering people when it comes to health and wellness
  • A digital approach to health care
  • Leveraging technology and teams of people
  • The importance of habit change in creating a healthier population
  • Factors influencing healthy habits
  • How Andy manages the four pillars of health

Show Notes

Firefly Health website: https://firefly.health

E-mail Firefly Health: info@firefly.health

Social Media

Leave an iTunes review for the Pillars of Health podcast

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod 

Podcasts

Episode 039: Staying on Track While You Travel featuring Eirinn Carroll

Eirinn Carroll is a strength and performance coach based in Boston. Staying on track while you travel can be a lot harder than people think with the poor food choices on offer in airports and hotels. In order to find a way around these common road blocks when it comes to your health and fitness goals, Eirinn and Jon discuss alternative plans for good food, workouts, sleep and stress management.

Help the Podcast help others and leave a review on iTunes

Social Media

The Pillars of Health Podcast on Instagram: @thepillars_of_health_pod

The Pillars of Health Podcast on Facebook: @thepillarsofhealthpod

 

Podcasts

Episode 037: Stretching, Breathing & Why We Can Do Better featuring Rua Gilna

Rua Gilna is a strength coach based in New York City. Originally from Ireland, Rua grew up using training as a way to excel in sports and tries to empower this same feeling to others through his coaching. Rua is now the head of personal training at the Wright Fit gym in New York as well as operating his own training in person and online called Bua Fitness. On the show, Jon and Rua chat about what animals they would like to cross breed and why Cadburys is so much better than Hershey’s. Other topics include:

  • How Rua originally got into strength training & coaching
  • Rua’s training philosophy
  • Explaining why people need to breathe before and after their training
  • Why stretching is a waste of time
  • Why coaches need to constantly strive to be better for their clientele
  • Suppressing the ego
  • The benefits of breathing resets
  • Exhaling and the immune system
  • Rua’s goal setting system
  • Why you need to be on a program
  • The front line of healthcare
  • How Rua manages the four pillars of health

 

Show Notes:

Shift work study: “Carcinogenicity of shift-work, painting & fire fighting”

Book: “The Body Keeps the Score: Brain, Mind and Body in the Healing of Trauma” by Bessel Van Der Kolk

Wim Hof breathing techniques: “The Way of the Ica-Man: How the Wim Hof Method Creates Radiant, Longterm Health”

Social Media:

Leave a review for the Pillars of Health on iTunes

The Pillars of Health on Instagram: @thepillars_of_health_pod

Rua’s website: buafitness.com

Rua Gilna on Instagram: @ruabuafit.com

Podcasts

Episode 036: Weight Loss Myopia featuring Alex Tanskey

Alex Tanskey is an Integrative Strength and Performance Coach based in Raleigh, North Carolina. Alex discusses some common issues that can hold people back from achieving their goals when it comes to weight loss. Some areas covered in this episode include:

  • Is perfect the enemy of good when it comes to nutrition?
  • Covering the basics
  • Sleep
  • Hydration
  • Stress management techniques
  • A reading from the book of Training Revelations, Chapter 1
  • The benefits of exercise and improved nutritional habits
  • Jan’s story

Show Notes

Weight Loss Myopia article on alextanskey.com

“Water versus Diet Soda” Study

Article review of the “Water versus Diet Soda” study

Social Media

Review the Pillars of Health on iTunes

The Pillars of Health on Instagram

Alex Tanskey on Instagram

Alex Tanskey’s website: alextanskey.com

Podcasts

Episode 035: Understanding the Knees featuring Chris Mullins

Chris Mullins is a Boston based strength and conditioning coach. Chris joins Jon on the podcast to discuss the knees and everything that goes with this awesome joint. The guys go over the following talking points:

  • What makes up the knee
  • Joint mechanics
  • Compensatory mechanics
  • The influence of the pelvis on the knee
  • The influence of the foot on the knee
  • How to assess troublesome knees
  • Distributing load effectively

Leave the Pillars of Health podcast a review on iTunes

The Pillars of Health on Instagram: @thepillars_of_health_pod

Chris Mullins Website: www.coachchrismullins.com

Coach Chris Mullins on Instagram: @coachchrismullins

Podcasts

Episode 034: Lessons & Experiences from China featuring Dan McGinley

Dan McGinley is a strength and conditioning coach at Mike Boyle Strength and Conditioning in Woburn, Massachusetts. Dan recently spent eighteen months living and working in China with some top level Chinese athletes. Dan immersed himself in the culture and the language in order to improve his transition from life in the USA to life in China. Some of the topics covered in episode thirty four include:

  • Dan’s preferred training shoe for the gym
  • Arriving in China and initial thoughts
  • Adapting to life in a foreign country
  • How life differs in China compared to the US
  • Communicating effectively in a foreign country
  • The major social differences
  • The athlete experience and how it differs in China to the USA
  • Biggest lessons learned abroad
  • Funniest story from the trip
  • How Dan manages the four pillars of health

 

Show Notes

Book: “Sleep Smarter” by Shawn Stevenson

Application: Insight Timer for meditation

Social Media & Website Links

Leave the podcast a review on iTunes

E-mail the show: thepillarsofhealthpod@gmail.com

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

Dan McGinleys blog

Dan McGinley on Instagram: @danmcginley617

Podcasts

Episode 033: 4 Fitness Mistakes to Avoid featuring Alex Tanskey

Alex Tanskey is an Integrative Strength and Performance coach and a StrongFirst level II instructor. Jon and Alex discuss four common mistakes when it comes to training and your health. The guys also discuss better options when it comes to each of the following.

  • Decreasing calories and increasing activity
  • Not prioritizing recovery
  • Looking for a workout instead of a training program
  • Not seeking the advice of a qualified coach/trainer

Show Notes

 

Article: “Avoid These 4 Common Fitness Mistakes” by Alex Tanskey

Rate the Pillars of Health podcast on iTunes

Social Media Links

E-mail the podcast: thepillarsofhealthpod@gmail.com

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

Alex Tanskey on Instagram: @alextanskey

 

Podcasts

Episode 032: Optimizing the Female Athlete & Managing the Four Pillars featuring Kaitlyn Pimentel

Kaitlyn Pimentel is a PGA member and former collegiate golfer at Methodist University. She is now a strength coach who incorporates an all around approach in order to help the people she trains. Kaitlyn’s phrase, “It’s not just about sets and reps” is a refreshing approach which we fully support here at The Pillars of Health. Jon and Kaitlyn also discuss the following:

  • Online coaching
  • Kaitlyn’s philosophy when it comes to coaching women
  • Why women need to track their period
  • Tips to optimize a woman’s training program
  • The impact of caffeine on the menstrual cycle
  • Dealing with negative self talk and body image issues
  • Why women need to lift heavy
  • How Kaitlyn manages the Four Pillars of Health

Show Notes

 

Period Tracking Apps: iperiod, Clue, Kindara

Book: “The Hormone Reset Diet” by Dr. Sarah Gottfried

Book: “Spark” by John J. Ratey & Eric Hagerman

 

Social Media

E-mail the show: thepillarsofhealthpod@gmail.com

Review the Podcast on iTunes

Kaitlyn on Instagram: @felixfortisgolffitness

Kaitlyn on Twitter: @ksharpgolf

Golf Digest Article: “Ditch the Treadmill: Here’s a Better Cardio Routine for Golf”

The Felix Fortis Blueprint

Felix Fortis Website: www.felixfortisgolf.com

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

Podcasts

Episode 031: Planning to Achieve Your Goals & Why You Need to Prioritize Happiness featuring Tina Morin

Tina Morin is a Strongfirst level II coach and also the owner of Morin Strength and Conditioning located in Norwell and Weymouth in Massachusetts. Jon discusses Tina’s change from corporate America into the fitness industry and how she went about making such a drastic career change. Other topics discussed include:

  • Tina’s biggest lessons so far on her fitness journey
  • Why it is never too late to work towards your dream
  • Why Tina will always be a “Student of Strength”
  • Managing work and you health
  • Why you need to “Own It”
  • The power of positive self talk
  • Tina’s top take aways from being her own boss
  • Managing the Pillars of Health

 

Show Notes:

Tina’s favorite training shoes: No Bull Apparel & Footwear

Tina’s favorite yoga pants: Booty by Brabants

Book: “Sleep Smart” by Shawn Stevenson

Social Media:

E-mail the podcast: thepillarsofhealthpod@gmail.com

Morin Strength and Conditioning website

MSC on Instagram: @msc_strength

Tina Morin on Instagram:  @tinavmorin

The Pillars of Health on Instagram: @thepillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

Conditioning

5 Reasons You Need High Performance Training

The high intensity approach to conditioning has been forced fed to us. From the misinterpreted tabata study that high intensity intervals are the only way to condition for fat loss, we now face the job of re-educating people as to what makes up a healthy approach to training and working out. Here is a good read as to why the tabata approach is destined to fail.

Instead what I’ve used is a more measured approach. It’s not new, it has been around forever. Joel Jamieson refers to it as “High Performance Recovery Training” –  I like to go with just “High Performance Training” instead as a lot of people associate the word “recovery” as code for “not working very hard”  during a training session. Incorporating this type of training develops the capacity of your aerobic system and increases the size of your heart thus allowing you to do more while exerting less energy when it comes to life, work and or sports.

The good news is, by using a more measured approach in the gym with high performance training I have noticed a lot of benefits in the people I coach on a weekly basis. Some of those benefits include people with resting heart rates of 70 bpm or more reporting the following:

  • Lower Resting Heart Rate
  • Improved ability to fall asleep
  • Fat loss
  • Better able to deal with daily demands

Continue reading

Podcasts

Episode 030: The Intensity Mindset, Recovery & Morpheus featuring Joel Jamieson

Joel Jamieson is a best-selling author and one of the world’s foremost authorities on strength, conditioning, and energy systems. His training strategies have been used by thousands of elite performers and top athletes worldwide, including the Navy Seals, UFC champions, and dozens of teams from the NFL, NBA, MLS, NCAA and more. In this episode Jon and Joel discuss what exactly the “Intensity Mindset” is and why it has failed us, how to train to recover and also how “Morpheus” can help with your training and recovery goals. Other topics include:

  • Joel’s biggest ah-ha moment so far in his strength and conditioning career
  • HRV, Recovery and Preparedness
  • The Intensity Mindset
  • The Recovery Debt and how to address it
  • How to train to recover faster
  • What is Morpheus & how to incorporate it into your training
  • How Joel manages the four pillars of health

Show Notes

Article: “All Pain, No Gain: Why the High Intensity Mindset has Failed Us” by Joel Jamieson

Article: “How to Train to Recover Faster than Ever” by Joel Jamieson

Article: “Recovery-Driven Mindset: How to Change Your Mindset and Transform Your Fitness” by Joel Jamieson

Social Media

E-mail the podcast: thepillarsofhealthpod@gmail.com

Did you enjoy the content? Leave us a review on iTunes here

Joels website: 8weeksout.com

Morpheus link: Train with Morpheus

Helix Mattress website

The Pillars of Health handle on Facebook: @thepillarsofhealthpod

The Pillars of Health handle on Instagram: @thepillars_of_health_pod

Conditioning

How to Test & Track Your Conditioning

 

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Conditioning in the mainstream has morphed into an idea of high intensity effort until your energy supply empties out and you are sprawled out on the ground with nothing left in the tank. If every conditioning session goes like this then you need to adjust. Conditioning is a skill and something you should measure to see if you are getting better. In my previous article I discussed which energy system is the most adaptable and will also supply the foundation for most of your improvement. So what exactly can we get better at when it comes to conditioning?

Conditioning is a Skill

1 – Resting Heart Rate

A Danish study linked a high resting heart rate to an increased risk of mortality. Without diving into all the details, lets just say that aiming for a RHR of under 60bpm is a benchmark that is research backed and proven to help increase the amount of time you are on this planet by as much as ten years. The right form of conditioning can help lower your RHR. Continue reading

Podcasts

Episode 029: Life as a Gym Owner & Managing the Pillars of Health featuring Jay Weedall

Jay Weedall is from Manchester in England. He founded and co-owns Ethos Fitness and Performance in Boston. Jay and Jon catch up on football, how Jay has transitioned from the corporate gym setting to running his own place and everything he has learned along the way so far. Other topics include:

  • Instilling confidence in people
  • Creating autonomy in peoples approach to health and fitness
  • Creating a vision of fitness as a long term investment
  • Earning the right to perform advanced exercises
  • Why you can’t please everyone
  • Creating a life and work balance
  • How Jay manages the pillars of health

Show Notes

Book: “Danny the Champion of the World” by Roald Dahl

Book: “Start with Why” by Simon Sinek

Book: “Radical Candor” by Kim Scott

Book: “Deep Work” by Cal Newport

Book: “Wired to Eat” by Robb Wolf

Social Media

Email the show: thepillarsofhealthpod@gmail.com

Jay Weedall on Instagram: @coachjayw

Ethos Fitness & Performance website

 

Conditioning

Energy Systems: Who, What, When?

 

With summer around the corner and the likelihood that most peoples level of activity will sky rocket – I’m speaking from personal experience here of course. It is important to know what energy systems predominantly fuel your training and which ones you should invest the majority of your time in? What system has the most capacity for improvement and has a knock on effect of improving our lives?

The easy answer is – the aerobic system. Continue reading

Podcasts

Episode 028: 10 Ways to Save Money featuring Eirinn Carroll

Money can be a source of extreme stress for a lot of people. Debt can snowball and create negative knock on effects when it comes to managing the four pillars of health. With financial debt hitting record highs in the USA according to NBC, the issue is not going away and solutions need to be found. Eirinn and Jon go into detail on ten ways they have been able to save money over the years that has allowed them to be stress free when it comes to finances while also enjoying life at the same time. The guys discuss the following topics.

  • Cutting the cord
  • Chasing iPhones
  • Buying a car (or Donk)
  • The cost of living
  • Side jobs
  • Health care
  • Eating healthy
  • Travel savers
  • Investing
  • Marketplaces to sell on

Show Notes

“America’s debt load is hitting record and risky territory” from NBC 

Social Media

E-mail the show: thepillarsofhealthpod@gmail.com

The Pillars of Health on Instagram: @the pillars_of_health_pod

The Pillars of Health on Facebook: @thepillarsofhealthpod

 

Nutrition

4 Ways to Stay Healthy on Vacation

Vacationing is the great unifier. You’d be hard-pressed to find someone who doesn’t enjoy some time to themselves to do whatever they want, and even the act of vacationing can rejuvenate you and allow you the opportunity to get closer to the people you love.

 

With that said, vacations can also lead to unhealthy choices when it comes to eating, drinking, and exercising. While those extra carbs at the buffet might taste great and satisfy you at the time, your waistline might just pay for it later. With that in mind, here are four surefire ways for you to stay healthy on your next vacation.

 

  1. Get Prepping

 

You’ve seen the trends and read about the benefits –– meal prepping is increasingly popular because it works. By prepping your meals ahead of time, usually on a Sunday in advance of the work week, you guarantee healthy portions, ensure that the food you eat is healthy and planned ahead of time, and completely eliminate the time it would normally take you to cook throughout the week. That extra time can then be used toward doing the things you love.

 

The great thing about meal prepping is that there’s no reason that this practice can’t be applied while you’re on vacation, too. If you have plans to eat out for dinner while on vacation, consider prepping your lunches, as well as any snacks you’re going to have in between.

  1. Pack Snacks

 

Speaking of snacks… you’re going to want to snack while you’re on vacation. Chances are you’ll be doing a lot of walking and exploring, so the simple breakfast, lunch, and dinner formula probably won’t cut it. In this situation, you’d be best off packing plenty of healthy snacks for your trip.

If you’re looking for a healthy source of energy, throw some great tasting whey protein powder in your suitcase and mix up a protein shake in lieu of sugary or salty snacks. The protein shake will fill you up in between meals –– and will help you resist filling up on junk food.

 

  1. Pretend Like You’re at Home

 

While it’s totally normal and understandable for you to get more exercise and outdoors time while on vacation, you probably shouldn’t overdo it when it comes to eating. Dining out at restaurants constantly while on vacation won’t just impact your health, but it’ll also hurt your wallet as well. It’s much better to eat regularly and occasionally treat yourself to a fancy meal, maybe at a restaurant you’d never otherwise visit.

 

Again, going easy doesn’t mean you have to take away all the fun from your vacation. You could just as easily treat yourself to a small treat instead of indulging in a huge, overpriced meal.

As the old saying goes, everything in moderation.

 

  1. Refrain from Sugar

 

Most of us love a nice sugary treat, but those extra carbs can really do a number on your overall health, including your energy level. Aside from hurting your wallet and potentially making you feel bloated, sugary foods will really impact your mood and energy level. When you’re out around town or even just soaking up the sun, the last thing you want is to feel prematurely exhausted and end up sleeping your vacation away.

As we’ve talked about earlier, the occasional sugary treat is not going to hurt you. However, you shouldn’t make a habit out of indulging in ice cream, pie, and other desserts, including soda. Better to punctuate a good day with a single ice-cold bottle of root beer than binge on half a cake.

 

Do What Works for You

 

At the end of the day, you know your body better than anyone else. Some people are like a bottomless pit for sweets and have the metabolism to match, while others can really feel the effects of even a moderately sized snack. These tips are meant to be a basic guide that you can improve upon by knowing your own unique background.

Just because you’re going on vacation doesn’t mean you have to go up a size or check your blood pressure once you come back home. It’s totally possible for you to stay healthy on vacation while still having an absolute blast. By watching what you eat, prepping, and enjoying treats in moderation, you’ll be well on your way to enjoying a healthy vacation that you’ll remember for the rest of your life.

 

 

Author Bio:

Kurt Darrell is a Colorado resident and an active medical and recreational cannabis contributor in various blogs and online publications. He works with several cannabis companies to help them understand consumer insights regarding marijuana products and consumption. He also engages in volunteer work whenever he’s free.

Images:

https://www.flickr.com/photos/linvoyage/33631836702

https://pixabay.com/en/mixed-nuts-selection-brown-shell-1938302/

https://pixabay.com/en/cola-drink-lemonade-coke-coca-cola-1960326/