Episodes
![8 Fitness Myths](https://pbcdn1.podbean.com/imglogo/image-logo/6261822/HealthyAF_logo_vz2tz6_300x300.jpg)
Tuesday Apr 30, 2024
8 Fitness Myths
Tuesday Apr 30, 2024
Tuesday Apr 30, 2024
Tune in to the latest Healthy AF episode as Cory dives into a New York Times article discussing "8 fitness myths that drive experts crazy" by Danielle Friedman. From debunking misconceptions about cardio to dissecting the truth behind weightlifting stereotypes, this podcast explores the science behind staying fit and healthy. Join Cory as he separates fact from fiction, empowering listeners to make informed choices on their fitness journey.
![Farewell Dave](https://pbcdn1.podbean.com/imglogo/image-logo/6261822/HealthyAF_logo_vz2tz6_300x300.jpg)
Wednesday Jun 23, 2021
Farewell Dave
Wednesday Jun 23, 2021
Wednesday Jun 23, 2021
Farewell Dave!
We say goodbye to one of our co-hosts.
It's been a great ride.
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We aren't going anywhere, stay tuned for what's next for the Healthy AF (and fit) podcast.
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About Health Performance Institute:
The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.
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Would you rather watch the video version instead?
Head over to Cory's YouTube channel to watch this episode by going here
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Connect with HPI:
Connect with Cory:
![IMO pt. 3 Motivation](https://pbcdn1.podbean.com/imglogo/image-logo/6261822/HealthyAF_logo_vz2tz6_300x300.jpg)
Thursday Feb 18, 2021
IMO pt. 3 Motivation
Thursday Feb 18, 2021
Thursday Feb 18, 2021
Dave continues our rapid fire series by talking about the topic of motivation. We all feel motivated at different times for different reasons. Is there a secret to staying motivated? Let's discuss.
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Episode Notes:
Dave continues our rapid fire series by talking about the topic of motivation. We all feel motivated at different times for different reasons. Is there a secret to staying motivated? Let's discuss.
Motivation is a tricky beast. We all want to ride the wave of motivation to see our goals completed, and yet sometimes it seems like it just slips through our fingers. Dave talks about the difference between feeling motivated and the discipline to accomplish a goal.
If you have any questions or topics you want to hear about, please feel free to reach out!
healthyafpodcast@gmail.com
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About Health Performance Institute:
The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.
------
Would you rather watch the video version instead?
Head over to Cory's YouTube channel to watch this episode by going here
------
Connect with HPI:
Connect with Cory:
Connect with Dave:
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Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
![IMO pt. 2: Footwear](https://pbcdn1.podbean.com/imglogo/image-logo/6261822/HealthyAF_logo_vz2tz6_300x300.jpg)
Thursday Feb 11, 2021
IMO pt. 2: Footwear
Thursday Feb 11, 2021
Thursday Feb 11, 2021
Cory and Dave are continuing rapid fire series. Talking through popular topics in the fitness world and giving their thoughts and opinions. This week's topic: footwear. Is there such thing as "the best" type of footwear? What about bare foot? Let's discuss.
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Episode Notes:
Cory and Dave are continuing rapid fire series. Talking through popular topics in the fitness world and giving their thoughts and opinions. This week's topic: footwear. Is there such thing as "the best" type of footwear? What about bare foot? Let's discuss.
As for most things in the fitness world, it often depends on who you are and how your body and feet work. Your footwear is important to help provide support throughout your workout, but it's necessary to work on developing those foot muscles as well.
If you have any questions or topics you want to hear about, please feel free to reach out!
healthyafpodcast@gmail.com
Key Takeaways:
- Room for the toes? (1:29)
- Arch support? (2:33)
- Stability vs. Minimalist (3:15)
- Pronation (4:17)
- Training your foot (5:20)
- Overview (6:53)
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About Health Performance Institute:
The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.
------
Would you rather watch the video version instead?
Head over to Cory's YouTube channel to watch this episode by going here
------
Connect with HPI:
Connect with Cory:
Connect with Dave:
------
Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
![IMO pt. 1: Foam Rollers](https://pbcdn1.podbean.com/imglogo/image-logo/6261822/HealthyAF_logo_vz2tz6_300x300.jpg)
Friday Jan 22, 2021
IMO pt. 1: Foam Rollers
Friday Jan 22, 2021
Friday Jan 22, 2021
Cory and Dave are starting a new rapid fire series. Over the next several weeks they are going to be talking through popular topics in the fitness world and giving their thoughts and opinions. This week's topic: the foam roller. Is it worth it? Does it work? How often should you use it? Let's discuss.
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Episode Notes:
Cory and Dave are starting a new rapid fire series. Over the next several weeks they are going to be talking through popular topics in the fitness world and giving their thoughts and opinions. This week's topic: the foam roller. Is it worth it? Does it work? How often should you use it? Let's discuss.
As for most things in the fitness world, it often depends on who you are and your goals. Foam rollers in the past have been thought to help break up scar tissue, Cory and Dave share their thoughts on the effectiveness of this practice.
If you have any questions or topics you want to hear about, please feel free to reach out!
healthyafpodcast@gmail.com
Key Takeaways:
- What is foam rolling? (1:08)
- Hot take: worth it? (1:36)
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About Health Performance Institute:
The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.
------
Would you rather watch the video version instead?
Head over to Cory's YouTube channel to watch this episode by going here
------
Connect with HPI:
Connect with Cory:
Connect with Dave:
------
Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
![What are you training for? pt.4](https://pbcdn1.podbean.com/imglogo/image-logo/6261822/HealthyAF_logo_vz2tz6_300x300.jpg)
Friday Jan 15, 2021
What are you training for? pt.4
Friday Jan 15, 2021
Friday Jan 15, 2021
Cory and Dave back together again wrap up this series on understanding what you are training for and how to implement a program with those goals in mind. Not every program will work for every person and depending on your goals or the lifestyle needs you have, your program will be built differently. How and when do you incorporate all four of the training styles into your program?
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Episode Notes:
Cory and Dave back together again wrap up this series on understanding what you are training for and how to implement a program with those goals in mind. Not every program will work for every person and depending on your goals or the lifestyle needs you have, your program will be built differently. How and when do you incorporate all four of the training styles into your program?
Wrapping up this series Dave and Cory talk through what it looks like to incorporate all four of these training styles into your program and dive into specific examples to help illustrate the how and when. Knowing what you're training for, and more importantly how to train to reach your goals, will set you on a path to success faster than anything else.
It's not just about having the right program or even making sure that you hit all four categories. Because, sometimes, it might be more prudent to focus on one or two of them. In the end the objective is always to help you have a achieve a healthier body for the long run.
If you have any questions please feel free to reach out!
healthyafpodcast@gmail.com
Key Takeaways:
- The when: Muscular Endurance and Hypertrophy (1:35)
- Incorporating all four in your program (3:15)
- The who: Hypertrophy (3:39)
- The when: Strength and Power (6:49)
- The who: Power (7:30)
- The who: Strength (8:59)
- Ex: the year long program (10:45)
- Ex: the soccer player program (12:29)
- Ex: the tri-athlete program (13:23)
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About Health Performance Institute:
The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.
------
Would you rather watch the video version instead?
Head over to Cory's YouTube channel to watch this episode by going here
------
Connect with HPI:
Connect with Cory:
Connect with Dave:
------
Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
![What are you training for? pt.3](https://pbcdn1.podbean.com/imglogo/image-logo/6261822/HealthyAF_logo_vz2tz6_300x300.jpg)
Thursday Jan 07, 2021
What are you training for? pt.3
Thursday Jan 07, 2021
Thursday Jan 07, 2021
Cory continues the series on understanding what you're training for by talking through sets and reps when it comes to power. Understanding the difference between power and strength training as well as know when is the right time to start adding this into your program.
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Episode Notes:
Cory continues the series on understanding what you're training for by talking through sets and reps when it comes to power. Understanding the difference between power and strength training as well as know when is the right time to start adding this into your program.
Power can help to distinguish an athlete that's good from an athlete that's great, but it can always give our bodies longevity. Knowing how to train specifically for power and the differences between the four categories can help you not only reach your goals but also provide variety in your workout routine. When we have variety we are more likely to stick with it and therefore get long term results.
Overall health is always the goal. When it comes to longevity and "a spring in our step" power training plays a huge role in that.
Key Takeaways:
- Pyramid of the four categories (1:15)
- Power Breakdown (3:06)
- Sets/reps: power (4:08)
- Example: Crossfit (6:04)
- Example: Box Jumps (7:48)
- Recap: power (9:21)
- Sets/ reps
- load
- Why power train? (10:38)
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About Health Performance Institute:
The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.
------
Would you rather watch the video version instead?
Head over to Cory's YouTube channel to watch this episode by going here
------
Connect with HPI:
Connect with Cory:
Connect with Dave:
------
Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
![What are you training for? pt. 2](https://pbcdn1.podbean.com/imglogo/image-logo/6261822/HealthyAF_logo_vz2tz6_300x300.jpg)
Wednesday Dec 30, 2020
What are you training for? pt. 2
Wednesday Dec 30, 2020
Wednesday Dec 30, 2020
Dave talks hypertrophy this week as he continues the series on how to think about sets and reps in your exercise program. He dives into the definition of hypertrophy and its differentiating factors. What does it look like to train to build muscle? Should all exercises be done this way?
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Episode Notes:
Dave talks hypertrophy this week as he continues the series on how to think about sets and reps in your exercise program. He dives into the definition of hypertrophy and its differentiating factors. What does it look like to train to build muscle? Should all exercises be done this way?
Knowing what you're specifically training for will help you to get the results you want. Building muscle is an essential part of the process when it comes to getting results that last and feeling stronger. Think of this as you foundation or base. You need to have a foundation built of good muscle before moving on to train for things like power and strength.
As always, reach out if you have any questions or are looking for some help in your training.
Key Takeaways:
- Hypertrophy definition (1:53)
- How to think about volume (2:43)
- Sets/reps: hypertrophy (3:00)
- Thinking about load (3:35)
- Tip for growing week to week (4:05)
- Recap (5:01)
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About Health Performance Institute:
The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.
------
Would you rather watch the video version instead?
Head over to Cory's YouTube channel to watch this episode by going here
------
Connect with HPI:
Connect with Cory:
Connect with Dave:
------
Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
![What are you training for? pt. 1](https://pbcdn1.podbean.com/imglogo/image-logo/6261822/HealthyAF_logo_vz2tz6_300x300.jpg)
Thursday Dec 17, 2020
What are you training for? pt. 1
Thursday Dec 17, 2020
Thursday Dec 17, 2020
Cory opens up a new series this week about sets and reps and how to think about them in your exercise program. He breaks down the 4 main types of training areas that you can focus on and dives deep into one of them this week: strength. How do we think about sets and reps when it comes to training specifically for strength?
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Episode Notes:
Cory opens up a new series this week about sets and reps and how to think about them in your exercise program. He breaks down the 4 main types of training areas that you can focus on and dives deep into one of them this week: strength. How do we think about sets and reps when it comes to training specifically for strength?
We know that when we are training, in order to get the results we want, we need to get specific in our training. The number of sets and reps that we do changes depending on our goal and what we are training for and it's important to pay attention to that.
Cory breaks down what training specifically for strength looks like in terms of sets and reps, but also what rest between sets looks like and how to think about our intensity level.
Having specific goals in mind when training will help to focus your efforts in the weight room, but it is important to have the tools that help you reach these goals as well. This is part one in the series on sets and reps.
Key Takeaways:
- New series overview (1:10)
- Sets and Reps overview (2:40)
- Deep dive: Strength (3:52)
- Reps breakdown: Strength (4:27)
- The why: Strength (5:36)
- Training intensity levels (6:13)
- Sets breakdown: Strength (8:09)
- Rest between sets (9:16)
- Pro-tip (9:44)
- Importance of strength focused training (10:22)
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About Health Performance Institute:
The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.
------
Would you rather watch the video version instead?
Head over to Cory's YouTube channel to watch this episode by going here
------
Connect with HPI:
Connect with Cory:
Connect with Dave:
------
Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
![No Good or Bad Exercises](https://pbcdn1.podbean.com/imglogo/image-logo/6261822/HealthyAF_logo_vz2tz6_300x300.jpg)
Friday Dec 04, 2020
No Good or Bad Exercises
Friday Dec 04, 2020
Friday Dec 04, 2020
Cory talks this week about how there are no good or bad exercises. When creating your program or working with a coach you have to think through what are your goals and what are the exercises that will help you get there. Sometimes that can change over time and sometimes what works for one person doesn't work for another.
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Episode Notes:
Cory talks this week about how there are no good or bad exercises. When creating your program or working with a coach you have to think through what are your goals and what are the exercises that will help you get there. Sometimes that can change over time and sometimes what works for one person doesn't work for another.
We have to avoid assigning morality to exercises and instead think about if our body is able to do that exercise. Does it help us reach the goal that we have in mind. Cory talks through a couple of example exercises that he originally assigned morality too.
Our bodies and what we require of them won't always look like what others are doing or needing. Sometimes looking at what others are doing won't help us achieve our goals. However, getting help to assess what will work for you is always a great step. If you need or want an assessment reach out, we would be happy to help!
Key Takeaways:
- Only unprepared bodies (:56)
- Ex: Leg Extensions (3:10)
- Ex: Bench press (6:11)
- Can you do it safely? (6:31)
- No morality to exercise (7:51)
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About Health Performance Institute:
The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult bootcamps, post therapy exercise, and wellness services. Seeing a gap between medicine and performance, the Health Performance Institute (HPI), which is a division of IBJI, was created to provide a collaborative approach to sports medicine, health, and fitness. HPI opened its doors in November 2011 and has experienced steady growth servicing athletes, adults and active agers all throughout the Chicago North shore. From post physical therapy training to high level sports performance HPI exists to create a bridge between medicine and optimal fitness for all of its clients.
------
Would you rather watch the video version instead?
Head over to Cory's YouTube channel to watch this episode by going here
------
Connect with HPI:
Connect with Cory:
Connect with Dave:
------
Subscribe to the podcast on Apple and Spotify, or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!