Episodes
Tuesday Dec 01, 2020
Gain Muscle to Lose Fat
Tuesday Dec 01, 2020
Tuesday Dec 01, 2020
Dave and Cory talk this week about the importance of gaining muscle when it comes to sustainable fat loss. They dive into the difference between weight loss and fat loss and how to create habits that help maintain the progress that you are starting to see. How to think about your fitness program in order to meet your fat loss goals.
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Episode Notes:
Dave and Cory talk this week about the importance of gaining muscle when it comes to sustainable fat loss. They dive into the difference between weight loss and fat loss and how to create habits that help maintain the progress that you are starting to see. How to think about your fitness program in order to meet your fat loss goals.
Fat loss isn't just about watching your caloric intake or making sure you do an hour of cardio. You have to think through the goals that you have in order to create a plan that you can not only adhere too, but also see sustainable results. Cory and Dave talk through some of the myths that they have seen over the years and break down why it is important to push yourself to gain muscle.
It's not about bulk, but about your resting metabolic rate. The more muscle you have, the higher that rate is and therefore the more calories you're burning when you're at rest. Sounds pretty good right? Tune in to hear more about how this works and why it's important to add to your routine.
Key Takeaways:
- One of the biggest mistakes (1:58)
- Fat loss vs. weight loss (2:16)
- Building long term success (4:04)
- Better eat clean? (4:44)
- Move heavy weight (7:04)
- Increase overall activity (8:58)
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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:
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!
Friday Nov 13, 2020
Managing Stress
Friday Nov 13, 2020
Friday Nov 13, 2020
Dave and Cory talk this week about the importance of stress management as it related to our mental and physical health. Our country just went through an intense election season and is still in a constant state of disarray due to a global pandemic. And everyone is feeling it. How do we deal? Recovery is not just physical.
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Episode Notes:
Dave and Cory talk this week about the importance of stress management as it related to our mental and physical health. Our country just went through an intense election season and is still in a constant state of disarray due to a global pandemic. And everyone is feeling it. How do we deal? Recovery is not just physical.
The connection between your physical health and mental health is greater than we sometimes realize. When stress starts to overwhelm us in one area, it never just stays to that one area. In order to continue to live a healthy life and meet the fitness goals that we have for ourselves, we have to develop habits for dealing with that stress head on.
Dave and Cory dive into the podcast today to discuss why it's important to have these habits in place as well as a very specific examples that you can test out. Give some of them a try and let us know how it goes!
Key Takeaways:
- Take back control (2:24)
- The silent killer (3:546)
- Exercise as a form of stress (5:59)
- Letting your brain run (7:05)
- Circle of Influence (7:46)
- Recap of practical steps (9:37)
- Example: Take 5 (10:21)
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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:
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!
Friday Nov 06, 2020
Adherence
Friday Nov 06, 2020
Friday Nov 06, 2020
Dave and Cory talk about the importance of adherence when it comes to setting up fitness and nutrition plans. What's not important, the perfect plan or consistency with an "ok" plan? Dive into this episode to get some practical examples and strategies to start implementing today!
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Episode Notes:
Dave and Cory talk about the importance of adherence when it comes to setting up fitness and nutrition plans. What's not important, the perfect plan or consistency with an "ok" plan? Dive into this episode to get some practical examples and strategies to start implementing today!
When it comes to creating a fitness of nutrition plan, there is not one-size fits all. You have to take into account your body's individual needs as well as your lifestyle.
Dave and Cory bring up challenges they have worked around as well as breaking down some specific examples first with nutrition and then with exercise.
This can be challenging and require some creative thinking at times, but the more tailored to you and your lifestyle the more likely you are to adhere to the plan. Sometimes even a little help can make the difference, whether with a trainer or coach. Reach out if you need support!
Key Takeaways
- What is adherence? (1:37)
- Factors to consider for your plan (3:50)
- Practical nutrition examples
- Dave (4:19)
- Cory (5:46)
- Best diet plan (6:10)
- Strategies for exercise
- Keep what you like (6:59)
- Choosing activities that help (8:01)
- Find the modification (10:00)
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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
------
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!
Thursday Oct 22, 2020
You're not fragile
Thursday Oct 22, 2020
Thursday Oct 22, 2020
Dave and Cory talk about the anti-fragility mindset. You are stronger than you think, but it's all about balance. How does the fragility mindset play into your fitness progress?
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Episode Notes:
Dave and Cory talk about the anti-fragility mindset. You are stronger than you think, but it's all about balance. How does the fragility mindset play into your fitness progress?
You are not fragile.
Being cautious is good. Avoiding pain related to orthopedic issues while exercising is also good. However, we have be careful that we don't adopt a "fragility mindset".
Understanding that your body was made to come back and come back stronger after an injury helps to fight against the fragility mindset. Push yourself passed the mental blocks that pain can create, within reason.
As trainers being aware of the language you use and the power it has over clients is important. Cory and Dave discuss some of the changes to their language they use to create an environment that fosters the anti-fragile mindset for their clients.
Key Takeaways
- Defining "anti-fragility" (1:04)
- Post traumatic growth/ aging in the context of anti-fragility (1:50)
- Everything within reason (3:20)
- Practical Ex. Balancing pain with anti-fragility mindset (3:33)
- Fragility mindset and your progress (5:50)
- Language usage for coaches (6:40)
- Tricking your brain (10:01)
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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.
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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
------
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!
Wednesday Oct 14, 2020
Exercise Mistakes We've Made - Pt.3
Wednesday Oct 14, 2020
Wednesday Oct 14, 2020
Dave and Cory continue to talk about mistakes they've made while personally training over the last 10 years. This week they focus on the nutrition side of training. Dave and Cory discuss making sure your habits line up with your goals and examine our relationship with food.
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Episode Notes:
Dave and Cory continue to talk about mistakes they've made while personally training over the last 10 years. This week they focus on the nutrition side of training. Dave and Cory discuss making sure your habits line up with your goals and examine our relationship with food.
A healthy lifestyle isn't just made in the gym, it's made in the kitchen as well.
And unfortunately there aren't any shortcuts when it comes to nutrition.
In order to get the results that you want, your goals need to be clear. Sometimes arriving at those clear goals requires examining your relationship with food. Have you assigned morality to food? Do you use the bandaid method?
Learning to listen to your body and what it needs will help you to earn those results you want to see. Finding what works for you, may not look like what works for other people, but that doesn't make it bad.
Key Takeaways
- Eating with your goals in mind (:47)
- Wanting to gain weight (1:48)
- Issues with tracking (2:38)
- Good food vs. bad food (4:26)
- Relationship with food (6:18)
- Listening to your body (12:33)
- Ex. Why complex carbs might not be good (12:33)
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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.
------
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!
Friday Oct 09, 2020
Exercise Mistakes We've Made - Pt. 2
Friday Oct 09, 2020
Friday Oct 09, 2020
Dave and Cory continue to talk about mistakes they've made while personally training over the last 10 years. This week they focus on demonizing certain exercises, are there good exercises and bad ones? Is there a perfect way to train?
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Episode Notes:
Dave and Cory continue to talk about mistakes they've made while personally training over the last 10 years. This week they focus on demonizing certain exercises, are there good exercises and bad ones? Is there a perfect way to train?
Fitness is a journey, not a destination.
Hindsight is 20/20.
The best way to learn is to look at the mistakes that we have made and grow from them. In this series Dave and Cory are looking back to move forward, discussing some of the top mistakes they have made as well as ones they hear others talk about often.
Dave and Cory dive deep into demonizing the specific movements of squatting, pushing vs. pulling, and chasing symmetry with your training.
Key Takeaways
- Why are squats hurt your knees (2:58)
- Should everyone do certain exercises? (6:58)
- Chasing symmetry (8:13)
- Prioritizing your non-dominant side (9:16)
- Pushing vs. pulling (13:50)
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About Health Performance Institute:
The IBJI Health Performance Institute is a fitness facility specializing in sports performance, personal training, adult boot camps, 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 on 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.
------
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!
Friday Oct 02, 2020
Exercise Mistakes We've Made - Pt. 1
Friday Oct 02, 2020
Friday Oct 02, 2020
We’ve made a ton of mistakes while personally training for the past 10 years...
Dave and Cory discuss different mistakes they've made...
- Rebooting too fast
- Not pushing hard enough
- Seeing fitness as a destination rather than a journey
- Undervaluing physical activity
www.hpi-ibji.com
Tuesday May 12, 2020
How you should be exercising during COVID-19
Tuesday May 12, 2020
Tuesday May 12, 2020
Dave and Cory discuss program modifications and considerations for working out at home.
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Monday Mar 09, 2020
Speed: Tips for getting faster
Monday Mar 09, 2020
Monday Mar 09, 2020
Speed kills. Speed, more than any other athletic skill, is the most coveted skill of all. Dave and Cory discuss how to improve speed and why speed training is important for everyone.
Monday Mar 02, 2020
Low Back Pain
Monday Mar 02, 2020
Monday Mar 02, 2020
Statistics show that 80% of Americans experience low back pain at some point in their life. Dave and Cory discuss best practices on pain management.