Ron McKeefery - How To Become a High Performer

(#287) In this episode, you'll get 3 key tips to immediately improve your kettlebell swing. I wanted to give you some specific, actionable training advice - no matter where you are in your training. While the hardstyle - or Russian - kettlebell swing seems like an easy exercise, there are always ways we can continuously refine our technique to get maximum benefit. You'll get 3 simple things you can walk away with after listening and go and implement in your kettlebell training - today. Our proud podcast partner is Momentous.  Momentous is my #1 recommended protein that is available on the market today. This protein source is the highest-quality, it tastes amazing, and it's well-tolerated. Don't settle for sub-standard protein supplements. Momentous is simply outstanding. Available in whey or plant-based varieties. Check out LiveMomentous.com/Rdella and use the code "RDELLA20" to save $20 off your first order. I've been using the "Absolute Zero Grass-Fed Whey" blend and also the Plant-Based blend, as well. With Momentous, you have different protein source options and great varieties to choose from. I typically mix Momentous with frozen organic strawberries and a 50/50 blend of unsweetened almond/coconut milk and it is FANTASTIC! [jbox color="grey" radius ="2"] The Momentous Minute with Tim Caron Today's Momentous Minute is with Tim Caron, the owner of Allegiate Gym and performance engineer at Momentous, the sports nutrition company on a mission to clean up the supplement industry. Today's question is around plant-based versus whey-based proteins and the big question is when should you use a plant-based protein versus a whey-based protein? Tim Caron: More people than you realize actually have an intolerance or an allergy towards whey protein. Whey is a very fast digesting protein, so when you're looking at something that quickly digests, you may potentially have some adverse reactions. Signs and symptoms including distended gut, some skin irritation, inflamed joints, potentially loose stools, excessive flatulence, acute nausea. These might be all indications that you're not tolerating your whey protein as well as you should. Now, we need to supplement something in terms of getting increased protein levels, so a plant-based protein, usually kind of a combination of rice, hemp, and pea from really high quality sources, organic, and things that actually blend to make a complete protein. Plant based protein might be a really good alternative that doesn't have as much digestive issues as a whey protein. [/jbox] Get value from the podcast? Then, please take a minute to review the show. It’s fast and easy to do. To see how to post a review in Apple Podcasts, go to RdellaTraining.com/review SUBSCRIBE AND REVIEW THE SHOW ON APPLE PODCASTS SUBSCRIBE AND REVIEW THE SHOW ON STITCHER NOW AVAILABLE ON SPOTIFY!!! LISTEN AND SUBSCRIBE ON GOOGLE PLAY LISTEN AND SUBSCRIBE ON OVERCAST The Rdella Training® Podcast provides valuable training information and amazing interviews with many “world-class” coaches, experts, and authors in the fitness industry. Make sure to subscribe to the show in your favorite podcast platform. The Rdella Training Podcast is committed to helping athletes and fitness enthusiasts consistently evolve, grow, and become the strongest and best version of themselves. We teach intelligent training and lifestyle for serious fitness enthusiasts and dedicated lifters all over the world. As mentioned on the show, Mike Boyle's Functional Strength Coach 7 just came out. This is the current online training that I'm going through now myself and I highly recommend it. Check it out below to see if it's something that can help you out: FUNCTIONAL STRENGTH COACH 7 SHOW NOTES AND LINKS: Russian Swings vs American Swings Find Tim Caron at Allegiate Gym The Top 10 Podcasts on Rdella Training LiveMomentous.com/Rdella Use code "RDELLA20" to save $20 OFF your first order. DID YOU GET YOUR MOBILITY FIX? [jbox color="red" radius ="2"]Follow @RdellaTraining on Instagram for high-value training tips, tutorials and education.[/jbox] [jbox color="yellow" radius ="2"]Community page: RdellaTraining.com/ask.[/jbox] Spread the word! Please share this on Facebook, Twitter or anywhere you’d like. [jbox color="blue" radius ="2"]Scott Iardella, MPT, CSCS, CISSN, SFG-TL, USAW, CACWC Scott's background as a strength coach, athlete, and former clinician are the basis for his one-of-a-kind approach to teaching strength, human movement, and peak performance. Scott is dedicated to helping serious fitness enthusiasts, athletes, and lifters all over the world, regardless of age, background, or training experience, become the best version of themselves through improved strength and skill development for a lifetime of health, happiness, and high-performance. Scott is the passionate host of The Rdella Training Podcast, a leading weekly fitness podcast in Apple Podcasts where he interviews the most brilliant minds in the industry. Finally, he is the author of The Edge of Strength, available in Amazon. To learn more about Scott, please visit our About Page. Get stronger, perform better, and evolve into the athlete you were meant to be.[/jbox]

(#286) Training, work, family, projects. Is there such a thing as a balanced life? In this week's session, I had a great question from our community member Anthony who wanted me to open up about how I train and achieve work-life balance. Here's the truth, life balance (or work-life balance) is a myth. There's no such thing. But this is actually good when you understand how it works and how it actually makes your life better. This was something I discovered years ago and now I'm sharing this with you. I'll tell you the secrets to how I've sustained my excitement and passion for training for decades and how I manage this through life's challenges and stresses. [click_to_tweet tweet="To achieve an extraordinary result - you must choose what matters most and give it the time it demands. This requires getting extremely out of balance at times. " quote="To achieve an extraordinary result - you must choose what matters most and give it the time it demands. This requires getting extremely out of balance at times. " theme="style5"] Our proud podcast partner is Momentous.  Momentous is my #1 recommended protein that is available on the market today. This protein source is the highest-quality, it tastes amazing, and it's well-tolerated. Don't settle for sub-standard protein supplements. Momentous is simply outstanding. Available in whey or plant-based varieties. Check out LiveMomentous.com/Rdella and use the code "RDELLA20" to save $20 off your first order. I've been using the "Absolute Zero Grass-Fed Whey" blend and also the Plant-Based blend, as well. With Momentous, you have different protein source options and great varieties to choose from. I typically mix Momentous with frozen organic strawberries and a 50/50 blend of unsweetened almond/coconut milk and it is FANTASTIC! [jbox color="grey" radius ="2"] The Momentous Minute with Tim Caron Today's Momentous Minute is with Tim Caron, the owner of Allegiate Gym and performance engineer at Momentous, the sports nutrition company on a mission to clean up the supplement industry. Today's question is can you explain the different whey sources on the market? For example, isolate, concentrate, hydrolysate, can you explain what they mean and how they're different? Tim Caron: Isolate is a whey protein extracting out all the fat and just leaving the form of protein in terms of whey. Hydrolysate is basically an isolate that goes through a heating process, breaks down the peptides in to more individual amino acids and removes excess amounts of casein and sugar, specifically lactose. In the case of whey, they bio-availability and the rapid absorption is really, really important, which makes a big difference in terms of post-workout amino acid pool. We want to have one that's a little more broken down. The caveat to that is having an ability to digest whey and if it is really quick digesting and you have digestive issues, you're going to have a hard time with a very fast breaking down whey protein, like a hydrolysate. So, altering that potentially with a plant-based protein might be something you need to look into based off your ability to digest these really quick digesting proteins. [/jbox] Get value from the podcast? Then, please take a minute to review the show. It’s fast and easy to do. To see how to post a review in Apple Podcasts, go to RdellaTraining.com/review SUBSCRIBE AND REVIEW THE SHOW ON APPLE PODCASTS SUBSCRIBE AND REVIEW THE SHOW ON STITCHER NOW AVAILABLE ON SPOTIFY!!! LISTEN AND SUBSCRIBE ON GOOGLE PLAY LISTEN AND SUBSCRIBE ON OVERCAST The Rdella Training® Podcast provides valuable training information and amazing interviews with many “world-class” coaches, experts, and authors in the fitness industry. Make sure to subscribe to the show in your favorite podcast platform. The Rdella Training Podcast is committed to helping athletes and fitness enthusiasts consistently evolve, grow, and become the strongest and best version of themselves. We teach intelligent training and lifestyle for serious fitness enthusiasts and dedicated lifters all over the world. [click_to_tweet tweet="When you prioritize one thing, you de-prioritize something else. -Rdella Training" quote="When you prioritize one thing, you de-prioritize something else. -Rdella Training" theme="style5"] SHOW NOTES AND LINKS: The One Thing by Gary Keller Momentous BLOG Page Find Tim Caron at Allegiate Gym The Top 10 Podcasts on Rdella Training LiveMomentous.com/Rdella Use code "RDELLA20" to save $20 OFF your first order. DID YOU GET YOUR MOBILITY FIX? [jbox color="red" radius ="2"]Follow @RdellaTraining on Instagram for high-value training tips, tutorials and education.[/jbox] [jbox color="yellow" radius ="2"]Community page: RdellaTraining.com/ask.[/jbox] Spread the word! Please share this on Facebook, Twitter or anywhere you’d like. [jbox color="blue" radius ="2"]Scott Iardella, MPT, CSCS, CISSN, SFG-TL, USAW, CACWC Scott's background as a strength coach, athlete, and former clinician are the basis for his one-of-a-kind approach to teaching strength, human movement, and peak performance. Scott is dedicated to helping serious fitness enthusiasts, athletes, and lifters all over the world, regardless of age, background, or training experience, become the best version of themselves through improved strength and skill development for a lifetime of health, happiness, and high-performance. Scott is the passionate host of The Rdella Training Podcast, a leading weekly fitness podcast in Apple Podcasts where he interviews the most brilliant minds in the industry. Finally, he is the author of The Edge of Strength, available in Amazon and currently working on his follow-up book. To learn more about Scott, please visit our About Page. Get stronger, perform better, and evolve into the athlete you were meant to be.[/jbox]

(#285) Matt Wan, the dynamic CEO and Founder of Momentous, joins the show this week. Matt shares his story about getting started in training and what he learned at a very young age about the importance of nutrition. His story is what ultimately drove him to "make a difference" and do something bold to disrupt the sports nutrition industry. Here's what you'll learn this week: Why we should care about Matt's passions in fitness The #1 thing Matt learned when he started training Why Matt wanted to enter the highly competitive sports nutrition industry The shocking truth about the products that professional athletes use The product brand Matt uses himself (outside of Momentous) Why premium products come at a cost How a consumer can determine if a product is high-quality? An overview of "standards and label certifications" - what do they mean? The "performance car" analogy (and what it means in choosing supplements) What we should know about pricing - why you get what you pay for How to know if a protein supplement is "high quality" Why it's important to get a "one source" protein The difference between the 3 whey-based proteins at Momentous How Momentous was able to make such a great tasting product "Real world" experience and feedback from athletes and dietitians The importance of prohydrolase What Matt's "go to" protein shake consists of... Some very interesting facts about organic plant-based proteins The "why" behind all the key ingredients to make a high-quality protein His bold vision about the next few years A specific actionable takeaway after hearing our interview... Our proud podcast partner is Momentous.  Momentous is my #1 recommended protein that is available on the market today. This protein source is the highest-quality, it tastes amazing, and it's well-tolerated. Don't settle for sub-standard protein supplements. Momentous is simply outstanding. Available in whey or plant-based varieties. Check out LiveMomentous.com/Rdella and use the code "RDELLA20" to save $20 off your first order. I've been using the "Absolute Zero Grass-Fed Whey" blend and also the Plant-Based blend, as well. With Momentous, you have different protein source options and great varieties to choose from. I typically mix Momentous with frozen organic strawberries and a 50/50 blend of unsweetened almond/coconut milk and it is FANTASTIC! [jbox color="grey" radius ="2"] The Momentous Minute with Tim Caron Today's Momentous Minute is with Tim Caron, the owner of Allegiate Gym and performance engineer at Momentous, the sports nutrition company on a mission to clean up the supplement industry. Today's question is how much protein can be consumed and utilized by the body at one time and what can alter protein consumption? Tim Caron: It depends a lot on your ability to digest proteins and your overall body mass. More muscle mass usually leads to more overall calories or individual macronutrients, in general, in specific to protein. So, when we take protein in abundance, this has a high satiety level and satiety means that we're going to get filled really fast. It's really difficult to determine an exact amount, but typically the bigger you are and the better you digest proteins, the more you can do that, which leads to the quality of the protein. You don't need as much when you have a higher quality of protein relative to eating a lower quality of protein mixed with some other things that might affect your actual satiety levels - like high sugar, maybe really processed foods, savory, salty foods. Getting higher quality protein, in conjunction with higher quality foods, helps your ability to digest and assimilate proteins at a higher level. [/jbox] Get value from the podcast? Then, please take a minute to review the show. It’s fast and easy to do. To see how to post a review in Apple Podcasts, go to RdellaTraining.com/review SUBSCRIBE AND REVIEW THE SHOW ON APPLE PODCASTS SUBSCRIBE AND REVIEW THE SHOW ON STITCHER NOW AVAILABLE ON SPOTIFY!!! LISTEN AND SUBSCRIBE ON GOOGLE PLAY LISTEN AND SUBSCRIBE ON OVERCAST The Rdella Training® Podcast is published each week with valuable training information and amazing interviews with many “world-class” coaches, experts, and authors in the fitness industry. The Rdella Training Podcast is committed to helping athletes and fitness enthusiasts consistently evolve, grow, and become the strongest and best version of themselves. We teach intelligent training and lifestyle for serious fitness enthusiasts and dedicated lifters all over the world. SHOW NOTES AND LINKS: Matt Wan on Instagram Momentous BLOG Page Designs For Health Momentous Protein Recipe Example FREE SOLO - Movie Trailer Find Tim Caron at Allegiate Gym The Top 10 Podcasts on Rdella Training LiveMomentous.com/Rdella Use code "RDELLA20" to save $20 OFF your first order. DID YOU GET YOUR MOBILITY FIX? [jbox color="red" radius ="2"]Follow @RdellaTraining on Instagram for high-value training tips, tutorials and education.[/jbox] [jbox color="yellow" radius ="2"]Community page: RdellaTraining.com/ask.[/jbox] Spread the word! Please share this on Facebook, Twitter or anywhere you’d like. [jbox color="blue" radius ="2"]Scott Iardella, MPT, CSCS, CISSN, SFG-TL, USAW, CACWC Scott's background as a strength coach, athlete, and former clinician are the basis for his one-of-a-kind approach to teaching strength, human movement, and peak performance. Scott is dedicated to helping serious fitness enthusiasts, athletes, and lifters all over the world, regardless of age, background, or training experience, become the best version of themselves through improved strength and skill development for a lifetime of health, happiness, and high-performance. Scott is the passionate host of The Rdella Training Podcast, a leading weekly fitness podcast in Apple Podcasts where he interviews the most brilliant minds in the industry. Finally, he is the author of The Edge of Strength, available in Amazon and currently working on his follow-up book. To learn more about Scott, please visit our About Page. Get stronger, perform better, and evolve into the athlete you were meant to be.[/jbox]

(#284) In this week's episode, I discuss overcoming (minor) injuries to get back to pain-free performance. There is almost nothing as frustrating as dealing with nagging injuries and trying to train, right? You'll learn about the 4 stages of overcoming injuries and the key things I've learned and experienced through decades of training. This simple framework is important to understand to get back to full training, as quickly as possible. Here's a few things you'll hear about this week: The 5 keys we need to consider when dealing with a minor injury The 4 main stages of overcoming injury (what to avoid and where we want to "live") How to approach your training IF you have an injury How to get back to pain-free performance as quickly as possible Key factors to consider for preventing future injuries And, many more key insights.... [click_to_tweet tweet="We cannot train 'all out,' all the time. -Scott Iardella" quote="We cannot train 'all out,' all the time. -Scott Iardella" theme="style5"] Our proud podcast partner is Momentous.  Momentous is my #1 recommended protein that is available on the market today. This protein source is the highest-quality, it tastes amazing, and it's well-tolerated. Don't settle for sub-standard protein supplements. Momentous is simply outstanding. Available in whey or plant-based varieties. Check out LiveMomentous.com/Rdella and use the code "RDELLA20" to save $20 off your first order. I've been using the "Absolute Zero Grass-Fed Whey" blend and also the Plant-Based blend, as well. With Momentous, you have different protein source options and great varieties to choose from. I typically mix Momentous with frozen organic strawberries and a 50/50 blend of unsweetened almond/coconut milk and it is FANTASTIC! [jbox color="grey" radius ="2"] The Momentous Minute with Tim Caron Today's Momentous Minute is with Tim Caron, the owner of Allegiate Gym and performance engineer at Momentous, the sports nutrition company on a mission to clean up the supplement industry. Today's question is when does it make sense to use a branched-chain amino acid (BCAA) product? What does the research say about this? Tim Caron: BCAA's, in regards to what's actually in them, is a combination of leucine, isoleucine, and valine. Reasons why we want to have those three individually is largely due to getting leucine in our body. Leucine's an amino acid that's used during training, but it also stimulates the protein synthesis pathways. Now, in terms of what research is saying, a lot of it's actually leaning towards more essential amino acids and having amino acids that your body's not capable of producing kind of covers a lot more bases. If we're looking at getting our leucine levels to stimulate one energy production during training, as well as protein synthesis, having a lot more coverage in terms of all the essential amino acids is definitely where research is leaning towards and showing more promise. BCAA's still hold weight and can still be effective, just more research is leaning towards using essential amino acids. [/jbox] Get value from the podcast? Then, please take a minute to review the show. It’s fast and easy to do. To see how to post a review in Apple Podcasts, go to RdellaTraining.com/review SUBSCRIBE AND REVIEW THE SHOW ON APPLE PODCASTS SUBSCRIBE AND REVIEW THE SHOW ON STITCHER NOW AVAILABLE ON SPOTIFY!!! LISTEN AND SUBSCRIBE ON GOOGLE PLAY LISTEN AND SUBSCRIBE ON OVERCAST The Rdella Training® Podcast is published each week with valuable training information and amazing interviews with many “world-class” coaches, experts, and authors in the fitness industry. The Rdella Training Podcast is committed to helping athletes and fitness enthusiasts consistently evolve, grow, and become the strongest and best version of themselves. We teach intelligent training and lifestyle for serious fitness enthusiasts and dedicated lifters all over the world. SHOW NOTES AND LINKS: The Back Story EPISODE #93 Overcoming Tendonitis by Steven Low Find Tim Caron at Allegiate Gym The Top 10 Podcasts on Rdella Training LiveMomentous.com/Rdella Use code "RDELLA20" to save $20 OFF your first order. DID YOU GET YOUR MOBILITY FIX? [jbox color="red" radius ="2"]Follow @RdellaTraining on Instagram for high-value training tips, tutorials and education.[/jbox] [jbox color="yellow" radius ="2"]Community page: RdellaTraining.com/ask.[/jbox] Spread the word! Please share this on Facebook, Twitter or anywhere you’d like. [jbox color="blue" radius ="2"]Scott Iardella, MPT, CSCS, CISSN, SFG-TL, USAW, CACWC Scott's background as a strength coach, athlete, and former clinician are the basis for his one-of-a-kind approach to teaching strength, human movement, and peak performance. Scott is dedicated to helping serious fitness enthusiasts, athletes, and lifters all over the world, regardless of age, background, or training experience, become the best version of themselves through improved strength and skill development for a lifetime of health, happiness, and high-performance. Scott is the passionate host of The Rdella Training Podcast, a leading weekly fitness podcast in Apple Podcasts where he interviews the most brilliant minds in the industry. Finally, he is the author of The Edge of Strength, available in Amazon and currently working on his follow-up book. To learn more about Scott, please visit our About Page. Get stronger, perform better, and evolve into the athlete you were meant to be.[/jbox]

(#283) In this week's episode, I'll share the story about the fitness workshop that literally changed my life. By making a simple decision to sign up for a one-day kettlebell training workshop, little did I know that it would change my life and lead me down an entirely new path over the last 10 years. This one experience was the "big domino" that changed everything. I'll tell you the story and the 5 major lessons I look away from that experience. And, my hope is that you come away from this episode knowing what your next step is. Here's a few things you'll hear about this week: Why a "live" training event can be transformational for you My major "aha" moments during the workshop experience What shocked me the most about attending this event How that experience started the "domino effect" for the last 10 years The most valuable lesson I learned about myself after it was over... [click_to_tweet tweet="Your best days are not behind you. You can always become a better version of yourself. -Scott Iardella" quote="Your best days are not behind you. You can always become a better version of yourself. -Scott Iardella" theme="style4"] Our proud podcast partner is Momentous.  Momentous is my #1 recommended protein that is available on the market today. This protein source is the highest-quality, it tastes amazing, and it's well-tolerated. Don't settle for sub-standard protein supplements. Momentous is simply outstanding. Available in whey or plant-based varieties. Check out LiveMomentous.com/Rdella and use the code "RDELLA20" to save $20 off your first order. I've been using the "Absolute Zero Grass-Fed Whey" blend and also the Plant-Based blend, as well. With Momentous, you have different protein source options and great varieties to choose from. I typically mix Momentous with frozen organic strawberries and a 50/50 blend of unsweetened almond/coconut milk and it is FANTASTIC! [jbox color="grey" radius ="2"] The Momentous Minute with Tim Caron Today's Momentous Minute is with Tim Caron, the owner of Allegiate Gym and performance engineer at Momentous, the sports nutrition company on a mission to clean up the supplement industry. Now, we've talked about the NSF certification before and the question today is when it comes to supplements, when do we need to look at with this certification (the NSF certification)? Tim Caron: If you're an athlete you should always be conscientious of what you're putting in your body. If you're someone who's competing you should always have a high standard in what you put in your body. In general, if you're investing in supplements you should always have the highest possible standard of what you're putting in your body, that makes a huge difference. And, when you're really evaluating your process of training and nutrition and supplements opting for the highest quality caliber of things to do and having a third party (NSF is the most widely respected independent certification organization today) that that actually can comes in and help you make that decision. It makes that process just a little bit easier, as well as a little clearer, on what you need to do. [/jbox] Get value from the podcast? Then, please take a minute to review the show. It’s fast and easy to do. To see how to post a review in Apple Podcasts, go to RdellaTraining.com/review SUBSCRIBE AND REVIEW THE SHOW ON APPLE PODCASTS SUBSCRIBE AND REVIEW THE SHOW ON STITCHER NOW AVAILABLE ON SPOTIFY!!! LISTEN AND SUBSCRIBE ON GOOGLE PLAY LISTEN AND SUBSCRIBE ON OVERCAST The Rdella Training® Podcast is published each week with valuable training information and amazing interviews with many “world-class” coaches, experts, and authors in the fitness industry. The Rdella Training Podcast is committed to helping athletes and fitness enthusiasts consistently evolve, grow, and become the strongest and best version of themselves. We teach intelligent training and lifestyle for serious fitness enthusiasts and dedicated lifters all over the world. SHOW NOTES AND LINKS: Mastery by George Leonard Find Tim Caron at Allegiate Gym The Top 10 Podcasts on Rdella Training LiveMomentous.com/Rdella Use code "RDELLA20" to save $20 OFF your first order. DID YOU GET YOUR MOBILITY FIX? [jbox color="red" radius ="2"]Follow @RdellaTraining on Instagram for high-value training tips, tutorials and education.[/jbox] [jbox color="yellow" radius ="2"]Community page: RdellaTraining.com/ask.[/jbox] Spread the word! Please share this on Facebook, Twitter or anywhere you’d like. [jbox color="blue" radius ="2"]Scott Iardella, MPT, CSCS, CISSN, SFG-TL, USAW, CACWC Scott's background as a strength coach, athlete, and former clinician are the basis for his one-of-a-kind approach to teaching strength, human movement, and peak performance. Scott is dedicated to helping serious fitness enthusiasts, athletes, and lifters all over the world, regardless of age, background, or training experience, become the best version of themselves through improved strength and skill development for a lifetime of health, happiness, and high-performance. Scott is the passionate host of The Rdella Training Podcast, a leading weekly fitness podcast in Apple Podcasts where he interviews the most brilliant minds in the industry. Finally, he is the author of The Edge of Strength, available in Amazon and currently working on his follow-up book. To learn more about Scott, please visit our About Page. Get stronger, perform better, and evolve into the athlete you were meant to be.[/jbox]

(#282) Josh Hillis is our featured guest this week who joins the show to discuss the truth about what it takes to achieve sustainable fat loss. Josh is a renowned nutrition coach who specializes in habit-based, positive changes and has helped countless people reach their health and fitness goals for more than 10 years. He's also the co-author of Fat Loss Happens on Monday and is finishing up his second book, Lean and Strong. We had a fantastic chat recently discussing practical applications and strategies for healthy eating. Here's what you'll hear about in the episode: How Josh ended up as a "fat loss specialist" Learn about his habit-based approach How he tracks behaviors How his thoughts have changed on food journaling The key questions to ask clients about eating The biggest issue with food journaling What to eat for snacks? Should you eat snacks at all? How much of a role does exercise really play in fat loss? The role of stress with eating challenges How to deal with food cravings? Understand cravings vs. hunger How to overcome eating for boredom What to eat if you're actually hungry at night? The 2 biggest reasons we gain weight How to handle weekend "binge eating" The type of thinking that is the #1 predictor for diet failure What are the CORE habits for fat loss? What is TRUE hunger? What Josh thinks about the Keto craze? Thoughts on Rapid Fat Loss - yay or nay? Learn about Josh's upcoming book - Lean And Strong The importance of values with weight loss and fat loss goals And, hear about Josh's next book project, as well... Actionable closing advice you can use! Exercise does play a role in fat loss, but it's not a primary tool for most people. Weight loss is about changing your food skills. Strength training is about getting leaner. Balanced meals really work for fullness. Our proud podcast partner is Momentous.  Momentous is my #1 recommended protein that is available on the market today. This protein source is the highest-quality, it tastes amazing, and it's well-tolerated. Don't settle for sub-standard protein supplements. Momentous is simply outstanding. Available in whey or plant-based varieties. Check out LiveMomentous.com/Rdella and use the code "RDELLA20" to save $20 off your first order. I've been using the "Absolute Zero Grass-Fed Whey" blend, pictured below. I mix Momentous with frozen organic strawberries and a 50/50 blend of unsweetened almond/coconut milk and it is FANTASTIC! [jbox color="grey" radius ="2"] The Momentous Minute with Tim Caron Today's Momentous Minute is with Tim Caron, the owner of Allegiate Gym and performance engineer at Momentous, the sports nutrition company on a mission to clean up the supplement industry. Tim, today's question is what's most important to look for in protein supplements and how do we sort through so many different options that are available today? Tim Caron: Ingredient list. Look at the back of the label and actually seeing what's in there. Can you pronounce the ingredients? Do they look familiar? Are these things that you feel like something that wouldn't be hazardous to your body? I think there's a lot of intuition that should be used when you're looking at any supplements. The quality of the ingredients matters and as we dissect each one of these proteins, they have to have these products that have a shelf life and also have some sort of ability to break down and taste good when you're mixing it. So, looking at the back of the label and making sure it's grass-fed, making sure it's organic, making sure you can enunciate each one of those names makes a big difference in terms of how your body's going to react to that. Looking at the nutrition label should be paramount in most people's process of evaluating everything. Make that your first and foremost priority and you should be okay. [/jbox] Get value from the podcast? Then, please take a minute to review the show. It’s fast and easy to do. To see how to post a review in Apple Podcasts, go to RdellaTraining.com/review SUBSCRIBE AND REVIEW THE SHOW ON APPLE PODCASTS SUBSCRIBE AND REVIEW THE SHOW ON STITCHER NOW AVAILABLE ON SPOTIFY!!! LISTEN AND SUBSCRIBE ON GOOGLE PLAY LISTEN AND SUBSCRIBE ON OVERCAST The Rdella Training® Podcast is published each week with valuable training information and amazing interviews with many “world-class” coaches, experts, and authors in the fitness industry. The Rdella Training Podcast is committed to helping athletes and fitness enthusiasts consistently evolve, grow, and become the strongest and best version of themselves. We teach intelligent training and lifestyle for serious fitness enthusiasts and dedicated lifters all over the world. SHOW NOTES AND LINKS: LoseStubbornFat.com Fat Loss Happens On Monday The Happiness Trap Motivational Interviewing Find Tim Caron at Allegiate Gym The Top 10 Podcasts on Rdella Training LiveMomentous.com/Rdella Use code "RDELLA20" to save $20 OFF your first order. DID YOU GET YOUR MOBILITY FIX? [jbox color="red" radius ="2"]Follow @RdellaTraining on Instagram for high-value training tips, tutorials and education.[/jbox] [jbox color="yellow" radius ="2"]Community page: RdellaTraining.com/ask.[/jbox] Spread the word! Please share this on Facebook, Twitter or anywhere you’d like. [jbox color="blue" radius ="2"]Scott Iardella, MPT, CSCS, CISSN, SFG-TL, USAW, CACWC Scott's background as a strength coach, athlete, and former clinician are the basis for his one-of-a-kind approach to teaching strength, human movement, and peak performance. Scott is dedicated to helping serious fitness enthusiasts, athletes, and lifters all over the world, regardless of age, background, or training experience, become the best version of themselves through improved strength and skill development for a lifetime of health, happiness, and high-performance. Scott is the passionate host of The Rdella Training Podcast, a leading weekly fitness podcast in Apple Podcasts where he interviews the most brilliant minds in the industry. Finally, he is the author of The Edge of Strength, available in Amazon and currently working on his follow-up book. To learn more about Scott, please visit our About Page. Get stronger, perform better, and evolve into the athlete you were meant to be.[/jbox]

(#281) Ron McKeefery is our featured guest this week in a stellar interview session that covers his latest work, as well as actionable strategies for productivity and high performance. Ron McKeefrey is an internationally recognized strength and conditioning expert, author, teacher, leader, father, and so much more. Coach McKeefery is making a return visit to the podcast this week to discuss his coaching, learning, and productivity secrets that have allowed him to rise to the top. We also chat about his latest book, Weight Room Wisdom. Here’s what you’ll learn about this week: How Ron has evolved as a Coach What he focuses on today What is the “Netflix for Strength Coaches” Understand the 3 levels of coaching What are the commonalities shared by elite level athletes The story behind the new book, Weight Room Wisdom The connection between stories and goals Ron discusses his own “goals list” How the book evolved and what it is The practical way to use the new book The power of a question Story examples from Weight Room Wisdom What Ron does today to always “get better” Maximizing productivity with the “Perfect Week” The specific productivity system that Ron uses The importance of the “next action” This “must have” app to skyrocket productivity How Ron manages his goals The 3 greatest attributes of an exceptional coach What is Ron’s “superpower” Advice for “taking action” with what you learn The 2 things that have made him most successful How Ron went from reading only 1 book in college to voracious reader Top book authors he recommends and why The immediate action you can take after this interview... [click_to_tweet tweet="Failure doesn’t scare me at all. I see it as part of the learning process. - Coach Ron McKeefery " quote="Failure doesn’t scare me at all. I see it as part of the learning process. - Coach Ron McKeefery " theme="style5"] Our proud podcast partner is Momentous.  Momentous is my #1 recommended protein that is available on the market today. This protein source is the highest-quality, it tastes amazing, and it's well-tolerated. Don't settle for sub-standard protein supplements. Momentous is simply outstanding. Available in whey or plant-based varieties. Check out LiveMomentous.com/Rdella and use the code "RDELLA20" to save $20 off your first order. I've been using the "Absolute Zero Grass-Fed Whey" blend, pictured below. I mix Momentous with frozen organic strawberries and a 50/50 blend of unsweetened almond/coconut milk and it is FANTASTIC! [jbox color="grey" radius ="2"] The Momentous Minute with Tim Caron Today's Momentous Minute is with Tim Caron, the owner of Allegiate Gym and performance engineer at Momentous, the sports nutrition company on a mission to clean up the supplement industry. Today's question is do we really need to supplement with protein sources like protein powders and why? Tim Caron: We wish we lived in a perfect world where the reality is we can get all of our protein needs met by food. The unfortunate thing is we don't. People are busy, athletes are on the go, if your training goal is always to be in a net positive in regards to your amino acid pool, but it's also really hard to get a full complete meal after your workout. Now when we're looking at post-workout, a really big benefit in terms of recovery is having bio-availability and actual proteins that digest quickly. Things like whey protein and plant-based protein, they actually digest quicker and in terms of getting your amino acid pool replenished to be in net positive in terms of overall protein, so you can build muscle. Protein supplements do make a big impact. If we're really trying to get the maximum out of our training, we need to make sure that we're having the recovery aspect dialed in afterwards. And just having a convenient, useful tool to get that protein need met, that does make it necessary. [/jbox] Get value from the podcast? Then, please take a minute to review the show. It’s fast and easy to do. To see how to post a review in Apple Podcasts, go to RdellaTraining.com/review SUBSCRIBE AND REVIEW THE SHOW ON APPLE PODCASTS SUBSCRIBE AND REVIEW THE SHOW ON STITCHER NOW AVAILABLE ON SPOTIFY!!! LISTEN AND SUBSCRIBE ON GOOGLE PLAY LISTEN AND SUBSCRIBE ON OVERCAST The Rdella Training® Podcast is published each week with valuable training information and amazing interviews with many “world-class” coaches, experts, and authors in the fitness industry. The Rdella Training Podcast is committed to helping athletes and fitness enthusiasts consistently evolve, grow, and become the strongest and best version of themselves. We teach intelligent training and lifestyle for serious fitness enthusiasts and dedicated lifters all over the world. SHOW NOTES AND LINKS: RonMcKeefery.com PLAE.PRO Weight Room Wisdom The One Thing Getting Things Done Trello App The Advantage Find Tim Caron at Allegiate Gym The Top 10 Podcasts on Rdella Training LiveMomentous.com/Rdella Use code "RDELLA20" to save $20 OFF your first order. DID YOU GET YOUR MOBILITY FIX? [jbox color="red" radius ="2"]Follow @RdellaTraining on Instagram for high-value training tips, tutorials and education.[/jbox] [jbox color="yellow" radius ="2"]Community page: RdellaTraining.com/ask.[/jbox] Spread the word! Please share this on Facebook, Twitter or anywhere you’d like. [jbox color="blue" radius ="2"]Scott Iardella, MPT, CSCS, CISSN, SFG-TL, USAW, CACWC Scott's background as a strength coach, athlete, and former clinician are the basis for his one-of-a-kind approach to teaching strength, human movement, and peak performance. Scott is dedicated to helping serious fitness enthusiasts, athletes, and lifters all over the world, regardless of age, background, or training experience, become the best version of themselves through improved strength and skill development for a lifetime of health, happiness, and high-performance. Scott is the passionate host of The Rdella Training Podcast, a leading weekly fitness podcast in Apple Podcasts where he interviews the most brilliant minds in the industry. Finally, he is the author of The Edge of Strength, available in Amazon and currently working on his follow-up book. To learn more about Scott, please visit our About Page. Get stronger, perform better, and evolve into the athlete you were meant to be.[/jbox]

(#280) Tim Anderson returns to the podcast this week in our best interview to date. (Honestly, this one is amazing, folks!) Tim is the co-founder of Original Strength and the author of several great books about how to restore human movement. His latest book is titled "The Becoming BulletProof Project" and you'll learn all about his great new book this week. This was a great conversation from the beginning and there are many practical applications in the session. Here's what you'll hear about: How Tim's training radically changed from the beginning What being "Superman" means to Tim What is it to Become Bulletproof? The advice he'd give his younger self What is it to be truly strong? The importance of "becoming" The importance of "choice" The key to fitness in one word How to combat the aging process Why does the body break down and how to prevent it Understand the mindset in aging What the Becoming Bulletproof Project is all about Understand the "nudge" that leads to action Examples of simple, but brutal workouts contained in the book How to develop a strong mind and body with this system Work capacity vs strength (defining work capacity) What it felt like doing a one-mile leopard crawl? How Tim overcomes doing OS movements in public settings? How often Tim "resets?" And why? Tim talks about his morning routines! Learn about the Original Strength Institute The best thing about Original Strength is... What's the hardest thing (the challenge) about OS? Neck nods and the overhead press - why it works? A specific practice to use neck nods to improve pressing Why Tim wrote the new book and the book he's most proud of The "story" of the 135-pound Turkish get-up What's your next step with Original Strength? Learn about the different OS certifications What's next for Tim? A training practice you can use today after hearing this interview [click_to_tweet tweet="Exercise is not what you think it is. What you think is strength is really not strength. Strength is being able to live the life the way you want. - Tim Anderson" quote="Exercise is not what you think it is. What you think is strength is really not strength. Strength is being able to live the life the way you want. - Tim Anderson" theme="style4"] Our proud podcast partner is Momentous.  Momentous is my #1 recommended protein that is available on the market today. It's super high-quality, it tastes great, and it's so well-tolerated, among other reasons. Don't settle for sub-standard protein supplements. Momentous is simply outstanding. Available in whey or plant-based. Check out LiveMomentous.com/Rdella and use the code "RDELLA30" to save 30% I've been using the "Essential Grass-Fed Whey" blend, pictured below. [jbox color="grey" radius ="2"] The Momentous Minute with Tim Caron Scott Iardella: Today's Momentous Minute is with Tim Caron, the owner of Allegiate Gym and performance engineer at Momentous, the sports nutrition company on a mission to clean up the supplement industry. The question today is about the NSF certification. What is important to know about the NSF certification on product labels and can you please explain what it is? Tim Caron: The NSF is a third-party group that evaluates products and how we're looking at supplements. A lot of it's unregulated so we need to have some sort of intervention in regards to saying what the ingredients are, saying that they actually have them, someone following through with them, and why that's important for you as a customer. Potentially you're an athlete, potentially you're someone who's under the guidelines of testing and seeing if you're actually under other substances that are not conducive to a competitive and equal playing field. NSF comes in and meets us in the middle in providing a service that makes companies hold themselves to a higher standard and the process to go through that is fairly rigorous. Having that piece of mind, knowing that a company went that extra step to actually really follow through and have integrity to make sure that they're providing really high quality products that actually say what they mean, that makes a big difference. As an athlete, as someone who's competitive, or just wants a higher quality, NSF is something you should really look for in your supplements. [/jbox] Get value from the podcast? Then, please take a minute to review the show. It’s fast and easy to do. To see how to post a review in Apple Podcasts, go to RdellaTraining.com/review SUBSCRIBE AND REVIEW THE SHOW ON APPLE PODCASTS SUBSCRIBE AND REVIEW THE SHOW ON STITCHER NOW AVAILABLE ON SPOTIFY!!! LISTEN AND SUBSCRIBE ON GOOGLE PLAY LISTEN AND SUBSCRIBE ON OVERCAST The Rdella Training® Podcast is published each week with valuable training information and amazing interviews with many “world-class” coaches, experts, and authors in the fitness industry. The Rdella Training Podcast is committed to helping athletes and fitness enthusiasts consistently evolve, grow, and become the strongest and best version of themselves. We teach intelligent training and lifestyle for serious fitness enthusiasts and dedicated lifters all over the world. SHOW NOTES AND LINKS: OriginalStrength.net The Becoming Bulletproof Project Original Strength on YOUTUBE Pressing Reset Book John Brookfield The Top 10 Podcasts on Rdella Training LiveMomentous.com/Rdella Use code "RDELLA30" to save 30% on first order. DID YOU GET YOUR MOBILITY FIX? [jbox color="red" radius ="2"]Follow @RdellaTraining on Instagram for high-value training tips, tutorials and education.[/jbox] [jbox color="yellow" radius ="2"]Community page: RdellaTraining.com/ask.[/jbox] Spread the word! Please share this on Facebook, Twitter or anywhere you’d like. [jbox color="blue" radius ="2"]Scott Iardella, MPT, CSCS, CISSN, SFG-TL, USAW, CACWC Scott's background as a strength coach, athlete, and former clinician are the basis for his one-of-a-kind approach to teaching strength, human movement, and peak performance. Scott is dedicated to helping serious fitness enthusiasts, athletes, and lifters all over the world, regardless of age, background, or training experience, become the best version of themselves through improved strength and skill development for a lifetime of health, happiness, and high-performance. Scott is the passionate host of The Rdella Training Podcast, a leading weekly fitness podcast in Apple Podcasts where he interviews the most brilliant minds in the industry. Finally, he is the author of The Edge of Strength, available in Amazon and currently working on his follow-up book. To learn more about Scott, please visit our About Page. Get stronger, perform better, and evolve into the athlete you were meant to be.[/jbox]

(#279) Renowned strength coach and multi-book author, Dan John, returns to the podcast to discuss his latest book, 40 Years with a Whistle. Dan John is one of the top coaches in the industry and a person who has impacted me personally at a very high level, both as an athlete and coach. His books are some of the most highly-utilized resources in my home library and that says a lot about the value he provides to coaches, trainers, and athletes around the world. As always, I learn something new and valuable in each conversation. This is a special interview with amazing insights and lessons from his life and his new book. Here’s what you’ll this week: How Dan’s NEW book compares to his previous work A quick overview of ALL his great books How the idea came together for 40 Year with a Whistle An overview and framework of the new book How the new book has been “writing itself” since 1972 The difference between a mentor and a coach What is a coach? The surprising answer What is the important job of a mentor? The best places to find mentors How I read Dan’s books Why Dan’s books are “un-put-down-able” One of Dan’s great lessons about writing great content Why Constant Assessment and Constant Upgrading are essential What it really means to Work O-U-T Why there’s no such thing as a “perfect” anything Why “everything works” for about 6 weeks Things Dan is working to constantly upgrade Goals vs Success What is true success? The impact and mentorship Tim Anderson The story of Connacht Rugby mentored Dan Why Dan hates when people think his work is “simple” The true secret to coaching (the hardest part of coaching) What is snap-a-city? Dan’s take on exercise and fat loss Who Dan wrote the new book for What he hopes readers take away 40 Years What Dan says his great coaches did for him *The top 3 things that Dan says makes a great coach What’s next for Dan after the new book Specific training examples that Dan is working on… What is the art of re-reading? Dan’s closing advice on “making a difference” “The hardest workout I know” by Dan John [click_to_tweet tweet="“It’s not where you start, it’s where you finish.” - Dan John" quote="“It’s not where you start, it’s where you finish.” - Dan John" theme="style5"] Get value from the podcast? Then, please take a minute to review the show. It’s fast and easy to do. To see how to post a review in Apple Podcasts, go to RdellaTraining.com/review SUBSCRIBE AND REVIEW THE SHOW ON APPLE PODCASTS SUBSCRIBE AND REVIEW THE SHOW ON STITCHER NOW AVAILABLE ON SPOTIFY!!! LISTEN AND SUBSCRIBE ON GOOGLE PLAY LISTEN AND SUBSCRIBE ON OVERCAST The Rdella Training® Podcast is published each week with valuable training information and amazing interviews with many “world-class” coaches, experts, and authors in the fitness industry. MY OWN "DAN JOHN" BOOK LIBRARY The Rdella Training Podcast is committed to helping athletes and fitness enthusiasts consistently evolve, grow, and become the strongest and best version of themselves. We teach intelligent training and lifestyle for serious fitness enthusiasts and dedicated lifters all over the world. [click_to_tweet tweet="“I want to learn, I want to ask questions, I want to be better.” - Dan John " quote="“I want to learn, I want to ask questions, I want to be better.” - Dan John " theme="style5"] What makes a coach great? 1-Show up! 2-You can’t quit on yourself or your athletes 3-Ask questions & constantly assess SHOW NOTES AND LINKS: DanJohn.net OTPBooks.com One Lift A Day on T-Nation 40 Years and 40 Lessons on T-Nation From Dad To Grad OriginalStrength.net Wrestling Physical Conditioning Encyclopedia Keys To Progress Weightlifting, Olympic Style by Tommy Kono DID YOU GET YOUR MOBILITY FIX? [jbox color="red" radius ="2"]Follow @RdellaTraining on Instagram for high-value training tips, tutorials and education.[/jbox] [jbox color="yellow" radius ="2"]Community page: RdellaTraining.com/ask.[/jbox] Spread the word! Please share this on Facebook, Twitter or anywhere you’d like. [jbox color="blue" radius ="2"]Scott Iardella, MPT, CSCS, CISSN, SFG-TL, USAW, CACWC Scott's background as a strength coach, athlete, and former clinician are the basis for his one-of-a-kind approach to teaching strength, human movement, and peak performance. Scott is dedicated to helping serious fitness enthusiasts, athletes, and lifters all over the world, regardless of age, background, or training experience, become the best version of themselves through improved strength and skill development for a lifetime of health, happiness, and high-performance. Scott is the passionate host of The Rdella Training Podcast, a leading weekly fitness podcast in Apple Podcasts where he interviews the most brilliant minds in the industry. Finally, he is the author of The Edge of Strength, available in Amazon and currently working on his follow-up book. To learn more about Scott, please visit our About Page. Get stronger, perform better, and evolve into the athlete you were meant to be.[/jbox]

(#278) In this week's session, I'm going to discuss a topic that is near and dear to me. Youth Sports. As a parent, coach, and sports spectator myself - there are clearly issues that need to be discussed. This session is for parents and coaches to better understand a few of the big problems associated with youth sports today. I'll discuss some problems that I have observed through the years. This is certainly a massive topic and we could easily make this a series of podcast episodes, so we'll just consider this a starting point for discussion. What's the #1 problem in youth sports? I'll discuss that and so much more this week. I don't believe in discussing problems unless you have some answers, so I'll even offer simple solutions for each point I cover in the show. There's a lot of content in the episode and I know you'll find this session valuable and useful, but I'd love to get your feedback on this. Let me know your thoughts or experiences by posting your comments below. This session is designed to inspire action and taking the next step, whatever that "next step" is for you. [click_to_tweet tweet="Sports is training for life. -Thoughts on the benefits of youth sports." quote="Sports is training for life. -Thoughts on the benefits of youth sports." theme="style4"] Get value from the podcast? Then, please take a minute to review the show. It’s fast and easy to do. To see how to post a review in Apple Podcasts, go to RdellaTraining.com/review SUBSCRIBE AND REVIEW THE SHOW ON APPLE PODCASTS SUBSCRIBE AND REVIEW THE SHOW ON STITCHER NOW AVAILABLE ON SPOTIFY!!! LISTEN AND SUBSCRIBE ON GOOGLE PLAY LISTEN AND SUBSCRIBE ON OVERCAST The Rdella Training® Podcast is published each week with valuable training information and amazing interviews with many “world-class” coaches, experts, and authors in the fitness industry. The Rdella Training Podcast is committed to helping athletes and fitness enthusiasts consistently evolve, grow, and become the strongest and best version of themselves. We teach intelligent training and lifestyle for serious fitness enthusiasts and dedicated lifters all over the world. COMPLETE YOUTH TRAINING COURSE SHOW NOTES & LINKS: Complete Youth Training, presented by Mike Boyle The 3 Best Books I Read Last Year The Brave Athlete LiveMomentous.com PowerOnPowerOff.com The Risks of Sports Specialization In The Adolescent Female AchievePerformance.training (Jeremy Frisch) Josh Henkin Interview Dr. Fergus Connolly Interview DID YOU GET YOUR MOBILITY FIX? [jbox color="red" radius ="2"]Follow @RdellaTraining on Instagram for high-value training tips, tutorials and education.[/jbox] [jbox color="yellow" radius ="2"]Community page: RdellaTraining.com/ask.[/jbox] Spread the word! Please share this on Facebook, Twitter or anywhere you’d like. [jbox color="blue" radius ="2"]Scott Iardella, MPT, CSCS, CISSN, SFG-TL, USAW, CACWC Scott's background as a strength coach, athlete, and former clinician are the basis for his one-of-a-kind approach to teaching strength, human movement, and peak performance. Scott is dedicated to helping serious fitness enthusiasts, athletes, and lifters all over the world, regardless of age, background, or training experience, become the best version of themselves through improved strength and skill development for a lifetime of health, happiness, and high-performance. Scott is the passionate host of The Rdella Training Podcast, a leading weekly fitness podcast in Apple Podcasts where he interviews the most brilliant minds in the industry. Finally, he is the author of The Edge of Strength, available in Amazon and currently working on his follow-up book. To learn more about Scott, please visit our About Page. Get stronger, perform better, and evolve into the athlete you were meant to be.[/jbox]