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In this episode you will discover:

  • Why most fitness pyramids are wrong (1:50)
  • The actual foundation you need to start seeing results (Hint: it’s not nutrition!) (2:20)
  • Is eating “good food” leaving you undernourished? (3:00)
  • The secret to better weight training (4:48)
  • Old age vs. neglect (6:57)

As a listener of The Everyday Athlete Podcast, go to RedHShop.com and use the coupon code PODCAST20 and receive 20% off your order.

If you’re ready to maximize every opportunity and you’re ready to be better than you were yesterday, head over to RedHShop.com and find the supplement solution that’s perfect for you. Remember to use code PODCAST20 and save 20% today!

Read Full Transcript

Hey y'all and welcome to the everyday athlete podcast recorded live from Omaha, Nebraska and I'm your host, Katie danger U S army veteran and founder of Red H Nutrition providing everyday athletes just like you, clean, effective nutritional solutions, custom formulated to help you reach your absolute potential every single day.

00:27 Hey, Hey athletes, welcome to episode two of the everyday athlete podcast and I am fresh off of My CrossFit opened 20.5 workout and I gotta tell ya, I exceeded my expectations. I just didn't know what I had in the tank anymore because I took an eight month break. I was training for an Ironman earlier this year. I was not incorporating CrossFit into my routine and I decided to come back to CrossFit after I was done with my triathlon training and I really hadn't done much in eight months. A is related to functional fitness is concerned, so it was a bit overwhelming. But eight weeks back into it I felt really, really good. But I gotta tell you, I didn't know what my muscle ups were going to be like. I am lucky. I'm a body weight and in just, so these things have always come easy to me, but you know the demons start talking. You just didn't know where you're at. Well, I finished with 15 total muscle ups so I got through all of the, all of the wall balls and calorie rowing in 17 minutes and 39 seconds and now you got 15 muscle ups.

01:19 I was very, very happy with what I had done. I'm happy with where I'm at. I'm just enjoying this new process back into the game again. I'm very, very grateful that my body and the experiences that I've had with functional fitness is coming back to me quickly. There is a lot of muscle memory there. It's not quite like riding a bike. It's not that easy to come back, but you know, once you've trained for so long and then if you trust in that experience it comes back a lot quicker. So I'm really, really happy with my performance, but Hey, let's get into episode number two, right? This is about the real hierarchy of fitness and there is so much more to performance. There is so much more to the gains that you can get than just exercise. And I believe that most fitness pyramids have it wrong.

02:04 They start with nutrition and then they usually move up to like strength training and sports specific. I just, I don't think the pyramids are getting the whole picture. So as far as I'm concerned, as far as what I believe that every day athletes should take the heart is the real hierarchy of fitness and the foundation is your mindset. If your mind is not right, then nothing you do is going to have the potential that it possibly could. You got to believe in yourself. You've got to believe in your abilities. You got to understand the process and the journey. You know you're not going to get from point a to point B in a straight line. We've all seen that graph before or that image before where it shows where you're at and then your goal and there's like a huge Hill that goes up and down and a chasm and there's rocks below and failure and success.

02:51 You know, we've all seen that before and it is true. Get your mind right, get your mind right. That is your foundation. Then it is your nutrition. So start with mindset. Then we move up to nutrition and I have another hierarchy that I'm going to share with you in a later episode, but nutrition, we can even dive deeper into that. But for this I'm just going to be talking about the whole food nutrition, your macros and I'm talking about vitamins and supplementation and minerals. Micronutrition so that's what we're talking about for nutrition here, macro and micro. Then we move up again. We got mobility and recovery. You got to keep your joints and tissues supple. When you are exercising, your body wants to move naturally through the ranges of motion that the levers and the joints and the tissues and the fascia like that all is supposed to move symbiotically together. There's antagonists and protagonists and that's how our muscles work and that's how we stay structurally strong and stable. And if we do not take care of our bodies and allow them to work through those ranges of motion efficiently, it leads to injury. So we have to be preventative with our recovery. So we get done working out, we roll out, we hydrate, we eat the foods that we need to eat, and then we do soft tissue mobilization with our recovery or foam rollers.

04:03 Lacrosse balls, tennis balls. Make sure that you're staying supple. My friends, very, very important. Ever heard the same. Failing to prepare is preparing to fail. A major component to your competitive success will be your nutrition prep. And I create a competition nutrition guide to help you utilize pre and post competition nutrition protocols. Boost your confidence heading into a competition, recover quicker post comps. You get right back to training and increase your power output and max capacities. You can own that podium. I created this guy just for the everyday athlete and you can get your freaking

04:37 Copy at competition, nutrition guide dogs.

04:40 I'll say again, competition, nutrition guide.com all right, the fourth aspect on that hierarchy, so move up another level into gymnastics.

04:54 And I don't want you to think about like Simone Biles or tumbling or park core gymnastics is what I'm talking about is being able to move your own body through space effectively. First you've gotta be able to do body weight exercises effectively and efficiently without getting injured before you have any business moving into strength training or putting strength training and do a time component where you're doing things faster, right? So gymnastics is important because moving your own body first is how you earn the right to move up to the next level, which is strength training. So this is when we move other things after we've got our own body moving effectively and efficiently through space, then we've earned the right to pick up a barbell pickup, dumbbells, kettlebells, odd objects, and use those to provide force and stimulus to our body. So that's how we get stronger.

05:44 Now we start adding an extra stimulus to our movements and we can stress the muscles, the bones and the joints to grow and get stronger. The next component, which is the top, so this is the icing on the, this is after you have taken charge of your mindset, take in charge of the nutrition, you are mobile and supple and you understand preventative maintenance and recovery. You're able to move your own body through space effectively. You can now pick up objects and put them down without getting injured. Now you've earned the right to move up to conditioning or metabolic conditioning. In the functional fitness world, we call this the Metcon. So with this is now we're taking both our body and strength components so we're moving other objects faster and faster and faster. We're trying to do more work faster, right? We're picking things up and putting them down quickly and with a time component.

06:34 So you cannot earn the right to start doing things faster and cycle through movements until you can move your own body well until you can move other objects well until you take care of your tissues, until you take care of nutrition and until you take care of your mindset. So that athletes is what I believe is the real hierarchy of fitness and how it's going to set you up for success in so many more ways than just this performance aspect. Get your mind right, get your nutrition on track, keep your joints and tissues supple, strong and stable. Move your own body through space appropriately and effectively. Have you seen this image before? Of a child doing an air squat, and then we look at somebody you know in their thirties forties 50s plus and they can't even get below parallel anymore. That is not a component of aging.

07:20 That is a component of neglect to the joints and tissues and proper ranges of motion. You lose it if you don't use it, so make sure that you keep this hierarchy of fitness in your mind at all times. I'm going to repeat one more time just on what we touched on. Get your mindset right. That is the foundation. Get your nutrition on track, mobilize, do preventative recovery and maintenance. Move your body through space. Well with the gymnastics component. Add heavier objects, stress your body, give it a new stimulus with some strength training. Then put the gymnastics and the strength training together to produce the Metcon. That metabolic conditioning that changes your physiological structure, your VO two max that's had the real hierarchy of fitness according to me, Katie, danger and what I believe is best for the everyday athlete. Now here's a little teaser for episode number three.

08:11 I'm going to touch on why I believe the statement I get, everything I need from food is completely false and does not serve the everyday athlete. Well. I want you to tune in for episode three because you're going to learn a lot about micro nutrition and supplementation, how it can take you to the next level. So with that you guys, I know you're juggling all of life and its responsibilities. I know it gets overwhelming, but when it comes to improving your fitness and nutrition, read each has you covered, boost your strength, power, speed, endurance, improve your focus, clarity and mood. Get better sleep, move pain-free, amplify your life with red H's supplements. And as a listener of the everyday athlete podcast, I invite you to use a coupon code podcast 20 and take 20% off your order@redateshop.com

08:57 That is podcast two zero so if you're ready to be better than you were yesterday, head over to red eight shop.com find the supplement solution that's perfect for you. And remember, use code podcast 20 save 20% that's all I got for you guys today. This was episode two. Thank you so much for tuning in. This is Katie. Danger over and out. Bye guys.

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