Playing the Long Game: Overtime with Steven Bologna

It has been a while and this episode is an update as to what I want to do with these podcasts going forward and how I plan on adding it in video format.The goal has always been to provide simple, practical and easy to understand training advice and I will continue to do that in a philosophical level using this format.Questions on topics and constructive feedback are welcome! Thanks for Listening!Contact: [email protected] Clickable Links:Newsletter YouTube ChannelBlogInstagram Facebook TwitterThanks for Listening!Contact: [email protected] Clickable Links:Newsletter YouTube ChannelBlogInstagram Facebook Twitter

In this (unlucky) episode I read and answer a subscriber’s question on how to train as we get older.It is very important to maintain your strength as you age to keep your body and mind healthy. If I were to construct a program for a healthy lifestyle I would make sure my mindset is one of a long-term health and fitness journey which makes the details slightly less relevant as simply doing the work 5-6 days a week.I explain why bodybuilding programming, not the exercises, might to be the best for the aging athlete and how to structure a weekly routine including daily mobility either during the morning, before your workout and/or before bed.)Finally I will construct a program based on the activities listed and how to get it all in an be successful for the long term.Thanks for Listening!Contact: [email protected] Clickable Links:Newsletter YouTube ChannelBlogInstagram Facebook Twitter

In this episode I go over how to workout by Yourself successfully, yes, there are benefits.The two most challenging elements will be Motivation and therefore that affects Consistency which will stifle progress.     Consistency is King/Queen! You can have low motivation but do it anyway. Schedule your Workout during your day. Have a Backup Plan if things change that day. Have a Plan for your workouts;     Weekly – To make sure you get in what you want to accomplish for the week     Daily – Make sure you accomplish what you want for that session [GOALS] (go by feel). Have a workout goal for that day or workout (form, movement quality, slowing things down, breathing)Multi-task in between; Be Productive! (Vacuum, clean, read and book, paperwork, answer an email)Thanks for Listening!Contact: [email protected] Clickable Links:Newsletter YouTube ChannelBlogInstagram Facebook Twitter

In this episode I go over why a home gym is essential and what makes up the perfect home gym for you.In this episode I will discuss: Why a home gym is necessary Home gym personal purpose Essential space and equipment to consider Thanks for Listening!Contact: [email protected] Clickable Links:Newsletter YouTube ChannelBlogInstagram Facebook Twitter

In this episode I go overtime with trainer Tevin Cherry who has cerebral palsy and is using strength and conditioning training to overcome his condition and help others out as well.In this episode we discuss Tevin’s journey: Who Tevin Cherry is When he got diagnosed Cerebral Palsy What Rehabilitation looked like 30-years ago How he took over his own training in college His early years of training in the gym The Importance of a strong support system for success How he uses mobility micro-movements for strength, along with body awareness How his recent training has helped him accelerate his results What movement does he wished he started sooner? How Tevin stays motivated with his training What three training ideas would he give someone with cerebral palsy looking to start out?Where to Find Tevin:Instagram - https://instagram.com/buster_the_strongman Website - https://www.therealstrongman.com Thanks for Listening!Contact: [email protected] Clickable Links:Newsletter YouTube ChannelBlogInstagram Facebook Twitter

It happens to all of us inevitably, the dreaded injury. Though we might not be able to participate in all the activities we were currently doing; this does not mean you can stop training all together. Remember there is a lot more that you CAN do than can’t.In this episode I will go over a game-plan on how to work around those injuries and keep you in the game. 1) Honest assessment of the injury2) Turn down the [workout] intensity and turn up the focus    3) Work On the injury for healing and future preservation4) Go hard on the non-injured areas5) You should still be making progress Thanks for Listening!Contact: [email protected] Clickable Links:Newsletter YouTube ChannelBlogInstagram Facebook Twitter

Is it Ok to Workout Everyday?The Sh ort Answer…YES but how do you do it.  Distinguish between WORKING OUT and TRAINING Listening to your body: Before, During, and AfterTraining Variability (weights, running, kettlebells, bodyweight, yoga etc.)Include daily recovery exercises, movementsA few times a year consider training for something Thanks for Listening!Contact: [email protected] Clickable Links:Newsletter YouTube ChannelBlogInstagram Facebook Twitter

As the New Year comes upon us so come the Resolutions or Proclamations to do Better this Year but are they really the right way go about it when:80% does by the second week of February (approx.…36 days)There might be a better way as in to make Goals: Start from a positive placeMake a Goal List of what you want to accomplish:·       Make categories with specific goals·       Make some more challenging than others·       Don’t have to necessarily have a timeline·       Write them down so you can see them weekly/daily·       Share them with someone Make a Weekly to Do List·       Categories·       Prioritize·       Have a Specific way to go about completing the task·       Write it down and have it visible, phone, paper, white board It’s Ok if you don’t complete everything especially your stretch goals; you can roll them over to your next year; Progressive Progress is the Ultimate Goal Thanks for Listening!Contact: [email protected] Clickable Links:Newsletter YouTube ChannelBlogInstagram Facebook Twitter

In this episode:The beginnings of Steve’s strength journey. Our first weight sets. What drove him to start lifting weights. What keeps him going to continue training. What our weight training was like during high school. How his training has changed over the years. His current training goals. Necessity being the key to progression. Movement being therapy. What he would tell his younger training self. Current training trends he does not like. Steve’s secret sauce for longevity. How Steve keeps motivated.Find Steve at his company’s website. Thanks for Listening!Contact: [email protected] Clickable Links:Newsletter YouTube ChannelBlogInstagram Facebook Twitter

In this episode I will go over the Most Common Mistakes I have seen over the years of training and give my opinion on how to shift towards the optimal. Your PlanMost people’s plan are either Too Much or Not Enough Define your Goals first and be honest about them: How do you want to train? How often? What are you training for?   Chasing Numbers Good way to quantify workout and see progress but are the results making you better overall? Are they aligned with your goals?Not Doing Mobility Work Primes the body for movement Helps for a better workout and recovery May help prevent injuries They can pinpoint what you needDoing What you Like but Ignoring What you Need Every workout should have an exercise/movement that you don’t like because it is generally what you need. Most Men skip: Single Leg work, most Women skip: Upper Body work. Not using GripAlmost ever exercise can utilize Grip Strength and it is usually the Limiting Factor in strength training Activates muscles and increases strength (irradiation) Make movements safer and more stable Increase upper body strengthNot Doing Dynamic Work Never stop doing it, even as you ageThanks for Listening!Contact: [email protected] Clickable Links:Newsletter YouTube ChannelBlogInstagram Facebook Twitter