GET LOCKED IN

Episode 016 - Lauren Torkleson

on this episode i sit down with Lauren Torkelson. This episode is us having our first real conversation despite being in class together. I loved sitting down with her and time truly slipped away from us. Lauren is a Therapist with DVIS and handles domestic abuse/assault cases. I learned so much in this episode with her and I hope you will as well. We talk about Books, quiet time, and importance of support. Lauren is amazing and i hope you get a chance to have a meaningful conversation with her in the future.

Episode 015 - Nutrition

Tanner is out Ali joins us once again for so much solid gold information about Nutrition. We break everything down and even bust a few myths for everyone. In a world where an abundance of information makes it confusing, Ali and Tim give this information to you on a silver platter. Where this would cost you a chunk of change they gift wrap this up for you. 
Attached is the liner notes we used for this episode to make it easier to take notes. Be sure to share this episode with a friend. 
Food Quality & Quantity
Quality general guidelines: 
Choose whole, minimally processed foods to fuel your body with nutrients. -expand on processed
Eat the rainbow for micronutrients and fiber-800g equates to about 6 cups or 1 fist (excluding leafy greens); provides the daily dietary fiber needs and was the number associated with lower risk of cancer, stroke, heart disease, and death. Helps you feel full, gives your good gut bacteria something to munch on.
Protein
ideally from varied lean sources
 .8-1.2g/lb of body weight or ideal bw
 protein determines how you look while calories determine the scale; protein is needed to rebuild and repair muscle 
1 serving= 1 palm or ~25g
keeps you feeling fuller longer
Carbs: Your Main Energy Source
Carbs break down into glucose, which fuels your muscles and brain.Supports hormone production, provides fuel for workouts and recovery; Eating carbs before your workout helps you:
Avoid early fatigue
Power through reps or long cardio sessions
Maintain stable blood sugar
1 serving=~1 cupped handful or ~25g
Choose easily digestible options like: Oats, fruit, toast, rice cakes, or sweet potatoes 
How much you need depends on your activity level and goals; if you train for an hour a day aim for about 1.5x your bodyweight in grams (or ideal bodyweight) 
 
Fats: 
Support hormone production (like testosterone, estrogen, cortisol)
Stabilize blood sugar and keep you fuller longer
Reduce inflammation and support joint health
Fuel low-intensity, long-duration movement
Help absorb fat-soluble vitamins (A, D, E, K)
How much depends but about 20-35% of daily cals
1 serving =1 thumb or ~10g
sources: avocado, nuts+seeds+their butters, fatty fish, olive oil, coconut oil, butter/ghee, eggs, full fat dairy
 
carbs v fats-are more indiscrimmante to the big picture-cals and protein are priority; carbs become priority with muscle and performance goals
Pre and Post Workout Nutrition
 2–3 hours before: full meal with carbs, protein, and a little fat
30–60 Minutes Before: Light snack, mostly carbs with some protein
Eat enough to support activity level-undereating can stall progress
Post workout try to eat 30-90minutes: 1-2 servings protein, 1.5-2x servings of carbs, 1 fat
signs of stalling/poor recovery: sore all the time, injury, plateau-ing, sluggish/poor performance, brain fog, low drive
Stay hyrdrated: regulates temp, lubriates joints, transports nutrients, removes waste, prevents cramps and fatifue; mild dehydration can decrease strength, power output, endurance, and focus; ½ body weight in oz of water, more if you sweat a lot

Episode 014 - No Episode

On this episode there is no full episode. No interview, No Coaches. Just me. Just me rambling about a couple of call to actions for you to consider. 

Episode 013 - 7 Fundamentals to a Healthy Lifestyle

On this episode we are missing Coach Tanner but we are joined by the non comparable Coach Ali. "Insert Applause" She drops a bunch of hard truths on us with giving us the 7 Fundamentals of a Healthy Lifestyle. These were so great and we hope you put these to good use. 
If youre interested in getting some coaching done with Ali, reach out and get in contact to get started on your health journey.

Episode 012 - David Gora

This episode is all about David Gora. Content Creator and fellow Sneakerhead. Listen in on his story of how he found his way to Oklahoma from a far away land. David's work history is impressive and hes one smart dude. Listen as we talk about social media, creating and even a bit of religion. 

Episode 011 - Mistakes made in Gym/Training

On this episode the coaches are back and discussing the mistakes most commonly seen while in the gym and training. We cover a lot of ground and yet not enough all at once. Join in and see if youre making any of these mistakes so we you can get better.

Episode 010 - Hot Takes with Horkey

One this week im joined for an impromtu episode with Christina Hanna or "Horkey" we dish and spit out some Hot takes on some issues with todays world and of course I rant about a few things that get me going recently. 

Episode 009 - Molly VanLandingham

On this episode I sit down with Molly. This is by far the longest episode yet, but totally worth it. We also didn't even cover enough. She is quiet and reserved, but behind all that is someone strong, smart, and a thinker. I hope some of your burning questions and curiosities were answered. Expect more episodes from Molly in the near future for sure.