Join Katie and Heather, owners of Barpath Fitness, as they take a deep dive into important (and usually controversial) health & fitness topics. Combining a litt...
Q&A 102: Motivation; Working Out When Sick; Avoiding Gluten
Join our Stronger Than Your Boyfriend Facebook group to ask questions that we will address on the podcast!Question 1: What are some good ways to get back into working out after taking some time off? I'm struggling with motivation. Question 2: It's cold and flu season. If I'm sick, should I just be doing mobility days instead of full workouts?Question 3: Should I avoid incorporating grains and gluten in my diet? Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel
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20:20
Mind-Muscle Connection, Muscle Maturity and More
Today’s episode of the podcast is all about the mind-muscle connection. The mind-muscle connection is the conscious and deliberate focus on engaging specific muscles during an exercise. Research suggests that directing attention to a muscle during exercise can improve activation and performance. We discuss how focusing on the mind-muscle connection maximizes strength gains. Then, we talk about developing a strong mind-muscle connection through using lighter weights, emphasizing time under tension, performing activation exercises before larger lifts, and incorporating visualization and controlled breathing. We discuss how neural adaptation plays a role in strength development, particularly in early training phases, and how mind-muscle connection also ties into muscle memory and the ability to retain and regain strength more efficiently after time away from training. In this episode, we discuss: The Importance of Developing a Strong Mind-Muscle ConnectionHow to Use the Mind-Muscle Connection to Your AdvantageWhat is Muscle Maturity?Muscle Memory ExplainedHow Your Brain and Muscles Work Together for Strength and GrowthTips to Enhance Mind-Muscle and Neuromuscular Connections Mastering Your Mind-Muscle & Muscle Maturity PotentialSources Cited: Training Primer GuidePodcast Episode: Exercise Psychology: Mental Strategies for SuccessPodcast Episode: The 8 Limbs of Yoga: Interview w/ Kelsey AlbinStudy on cellular mechanisms of muscle adaptationStudy on neural control of muscle activation Study on motor learning and neuromuscular efficiency Article on muscle memory and regaining lost strength Study on attentional focus and exercise performance Study on neural adaptation in strength trainingStudy on mind-muscle connection and muscle activation Study on movement efficiency and training adaptations Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel
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33:12
The Benefits of Walking
From Humanoids to Hot Girl Walks...In this week’s episode, we dive into why walking is one of the simplest yet most powerful forms of exercise. Walking increases NEAT (daily movement) without high-impact stress, supports joint health, and even reduces the risk of liver disease. We talk about how walking improves cardiovascular health and circulation that aids in lymphatic movement and reducing swelling. Then, we discuss how daily step goals, post-meal walks, and treadmill desks are great ways to keep moving. If you’re already strength training and want to improve your body composition, getting your steps in is an easy and accessible way to start to see changes.In this episode, we discuss: Why Walking Is the Best Thing You Can Do for Your BodyThe Surprising Benefits of WalkingHow Many Steps Should You Walk Per Day?Walking & Aging: Why It’s Never Too Late to StartWhy Running Is Worse for Your Joints Compared to Walking Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 Weeks of Nutrition Support for FreeFree Knee Pain Training GuideGet Hundreds of Movement Demos on Our Youtube Channel
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27:16
Plant-based Diets / Explore the Flexitarian Diet / Vegan Diet
On today’s episode of the podcast, we dive into plant-based diets to explore the benefits and challenges of vegan, vegetarian, and flexitarian ways of eating. We discuss what it means to follow a vegan diet, the potential nutrient deficiencies to watch for, and how it compares to other diets in terms of health and sustainability. We also examine the environmental impacts of meat consumption versus plant-based diets, considering factors like greenhouse gas emissions, monocrop farming, and regenerative agriculture practices. This episode shares insights on how to make plant-based eating sustainable for both your health and the planet, along with tips for finding local and regenerative food sources.In this episode, we discuss:Vegan vs Vegetarian vs Flexitarian DietsHealth Benefits of Each DietCons Of Each OneEnvironmental Impact of Eating Meat vs. Not Eating MeatChoosing the Right Diet for YouWant More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel
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36:08
Calisthenics
Today, on the podcast, we discuss calisthenics: what it is, how to use it, the benefits, and how it compares to other training. Calisthenics is a form of strength training that utilizes an individual's body weight as resistance to perform multi-joint, compound movements with little or no equipment. It encompasses a broad range of bodyweight exercises that focus on fluid movement and coordination and can utilize equipment like rings, bars, parallel bars, and more. Tune in to learn everything you need to know about calisthenics, even how to create your own calisthenic workout plan.In this Episode, we Discuss: What is Calisthenics?The History of CalisthenicsBenefits of CalisthenicsA Calisthenics Workout PlanAdvanced Calisthenics Techniques Sources Mentioned: Podcast Episode: Nailing Your First Pull-upBarpath Fitness Programs (Including our bodyweight program: bend don’t break) Sissy Squat ProgressionsPistol Squat ProgressionsSissy Squat ProgressionsChest to Wall Handstand HoldTuck Planche on Parallettes Want More?Join our Newsletter Online Nutrition Coaching Join our Facebook Group1:1 Fitness Coaching Get 3 weeks of nutrition support for freeFree Knee Pain Training GuideGet hundreds of movement demos on our Youtube channel
Join Katie and Heather, owners of Barpath Fitness, as they take a deep dive into important (and usually controversial) health & fitness topics. Combining a little science, a little ranting, and a lot of industry experience, Katie and Heather will be helping you sift through the toxic misinformation in the fitness industry. One podcast episode at a time. Barpath Fitness is an LGBTQ+ and women-owned fitness business that specializes in helping people move better, get stronger, and live pain free through individualized programming and coaching.
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