Hawk Fit Presents: Anabolic Radio

In this episode of Anabolic Radio I had the pleasure of interviewing Dr. Bill Campbell from University of South Florida. Dr. Campbell is previous president of the ISSN and currently is a professor conducting research pertaining to physique development and sport science at USF. 

Oftentimes, what is currently emerging in the science realms is either validating, or invalidating what coaches do in the real world. All roads lead to Rome, however, there are certain approaches when it comes to nutrition, training, and fat loss that allow us to progress towards the end goal as efficiently and effectively as possible.

We spoke about a variety of topics in this episode ranging from nutrition (refeeds, diet breaks, body recomp.) to training (nuances of calculating training volume, individualizing volume requirements, exercise selection). It was a blast chatting with Dr. Campbell and I want to give a massive thank you to him and his team at USF for the awesome work they’re doing.

02:22 INTRO

03:33 INTERMITTENT ENERGY RESTRICTION 101

06:00 PHYSIOLOGY/PSYCHOLOGY REFEEDS/DIET BREAKS

07:40 USF STUDY

12:12 STUDY REFLECTIONS

16:40 DATA & REAL WORLD APPLICATION

20:00 BODY RECOMPOSITION

23:23 NUANCES OF TRAINING VOLUME

25:00 IMPORTANCE OF PROXIMITY TO FAILURE

29:00 EXERCISE SELECTION

34:00 PROXIMITY TO FAILURE IN TRAINED INDIVIDUALS

40:00 IMPORTANCE OF INTERPRETING SCIENCE

42:00 THE VALUE OF A COACH 

Whatever happened to good old consistency?

Despite all the hype, being consistent is often better, than doing what may be 'new' or trendy.

What exactly is consistency? Let’s start with what it’s not. Consistency does not mean settling or sticking with something that’s not working for you- and it doesn’t mean you must follow old-fashioned ways or ideas that no longer apply in today’s world. Because let’s face it, the world is changing at an exponentially quicker rate than ever before.

Consistency means doing what works. If what you’re doing is working, there is no need to shake things up just because the latest relationship expert/business mogul/fitness guru says so.

You have to put in consistent work in order to see results.

This is true of everything in life from your work life, to home life, to social life. If you’re looking to get fit, for ex, consistently working out 3 times a week is better than intensely working out every single day only to burn out. You need to put in the effort over time and results will follow.

There’s no way around it.

Tune into the full discussion on Anabolic Radio where myself and Austin chat  about the foundational qualities that make a great coach!

In this episode of Anabolic Radio I had the pleasure of speaking to New MR. O Title Holder Matt Jansen of Camp Jansen. Matt has coached 16 IFBB pros to the Olympia in Mens Open, 212, figure and women's physique divisions. Among those athletes (not including the 5 qualifications for 2018) he has had four top 5 finishes, and three top 10 finishes. 

To this day one of the things he enjoys most within coaching is helping amateur athletes attain pro status, he relates it much like to the passion of college athletics in that there is a lot less stress involved in outside factors and pure joy when the goal is accomplished. Over his coaching career Matt has helped 12 athletes attain IFBB pro status in figure, bikini, women's physique and mens bodybuilding. Some of the top names he has worked with throughout his career are Justin Compton - who he attributes a lot to for believing in him when he was un proven and bringing other top athletes to him, Dallas McCarver who grew to be best friends with Matt and was Matt's first Olympian.

We dive into Matt's backstory and foundations within coaching in this episode. If you took something valuable away from it don't forget to leave a like and share! 

Matt: https://www.instagram.com/mattjansen8/?hl=en

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In this weeks episode of Anabolic Radio I had the pleasure of chatting to @alexbush_ from Physique Development about a variety of topics related to coaching.

Unfortunately, with online coaching being easily accessible to a majority malpractice within the coaching space has become a very common issue. Over the course of my career coaching I’ve heard some pretty ridiculous horror stories, people getting scammed, low calorie starvation diets, eliminating macronutrient groups and excessive amounts of cardio, drugs, the list goes on and on.

One of my main goals as an established coach within the evidence based space is to contribute in whatever way I can to help minimize bad coaching practices and help others find the true value of what they’re looking for when working with a coach. Coaches on social feel the impetus for growth. That pressure likely comes from consuming Instagram mainstream, fits, or even business coaching- but before you start chasing dollars as a coach, you must chase passion.

Get really obsessed and being a proactive problem solver and figuring out how to apply knowledge/information/experience based on individual context. Quality coaching means continual and steadfast effort in education and growth for both yourself and your clients. This means your failures, learning lessons, and mistakes should always come before your clients like a shield for their results.

Being excellent at your job is going to serve as the foundation for your client experience and given your work speaks for itself, your clients will do your marketing for you which will allow you to scale long term.

The expectation shouldn’t be perfection, rather continuous skill acquisition and consistent improvement over time. Tune into our full discussion to find the true value of what you need to be doing as a coach to level up your game!

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Stay tuned for future content, but don’t forget to like the video if you took something valuable away from it, comment and let me know what you'd like to see in the future, and subscribe for upcoming content!

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Your subconscious mind is always listening to and believing everything you repeatedly say and think about yourself. If you want proof of this principle in action, look no further than your current unconscious behaviors or beliefs. Many of them were created in this same way- from repeatedly hearing a message, either from ourselves or those around us. You can use positive self-talk to override negative programming by erasing or replacing it by consciously practicing, thinking, feeling, visualizing and acting differently- embodying the change you want to cultivate.
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I’m a strong believer that how you wake up each day, how you go about your morning routine plays a huge role in every facet of our lives. If you start your mornings off unfocused, laying in bed, constantly focusing on what’s happening in your external environment, then that will cause you to have an unproductive day and mediocre quality of life. If you start your morning off focused, with intent, a proactive mindset, then that will produce focused, productive days. By directly changing our attitude when we wake up in the morning, you can radically change the tone of your day. Eventually that energy will flow into other areas of your life.
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Now, while there’s some uncertainty these days due to Rona, doesn’t mean you can’t still progress toward your goals! It starts at the basic of levels by setting short term/long term, (quantifiable) realistic goals. Whether that be a 30 minute walk in the morning/evening, or committing to a structured resistance training program- you enjoy and can adhere to.
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Start with a few small behavior/habit changes, then gradually add in more as you successfully work your way to a sustainable change. This is a slower process, but it is what is necessary— having a proper foundation will allow you to thrive. Trying to totally revamp your health in one shot is overwhelming and often times it's unsustainable. So this week, pick up a new habit that you know will make a difference in your life. It can be anything!

This was just one of the topic of discussions I managed to cover when speaking with @cwteamwillson on the latest episode of Anabolic Radio. Tune into the full episode to understand the true value of the mindset that's required to achieve your best self!

Support the show (http://www.hawkfitcoaching.com)

Stay tuned for future content, but don’t forget to like the video if you took something valuable away from it, comment and let me know what you'd like to see in the future, and subscribe for upcoming content!

➢ HAWK FIT COACHING: https://hawkfitcoaching.com/

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CONNECT WITH ME ON SOCIAL MEDIA:

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Whatever It Takes.

What does that mean to you? For starters, it doesn’t mean sacrificing your health, or sanity just to achieve a goal. Let’s be real- getting to the level of stage conditioning that’s required to be competitive on today’s stage isn’t inherently healthy, but our goal should be to do it in the ‘healthiest’ way possible, whilst preserving health. Often times people will say they’re willing to do ‘whatever it takes’ to achieve their best package come show day and here’s the reality of whatever it takes means:

Gaining weight in the offseason, not staying stage lean year round, not competing year after year.

Starting contest prep in an ideal body composition, which might require a pre-prepatory phase.

Spending significantly more time OUT of a deficit, than in one. Especially if you’re a natural athlete and have the goal of making improvements between seasons.

Starting contest prep in an optimal position of health.

Prepping for a longer duration of time.

Periodizing your nutrition appropriately throughout the process.

Having a game plan for recovery.

Enjoying the process and leaving no stone unturned.

If you’re not willing to do these things, I’d question if you’re really willing to do #WhateverItTakes to achieve your best self.

These are just a FEW topics that myself and Brandon Kempter spoke about in the latest episode of Anabolic Radio it was an absolute pleasure chatting, Brandon is a true gent. Can’t wait to do it again legend. Tune into our discussion to understand the true value of everything that goes into a successful contest prep.

In this weeks episode of Anabolic Radio ft. @William_Grazione we spoke about optimizing health to maximize fat loss- tune in to the full discussion to understand the true value of what makes a successful, sustainable, foundation.

If you come to me and you want to lose weight, there’s a variety of factors to consider- other than ‘just a calorie deficit’ because we want results that a calorie deficit alone can’t conjure.

Some coaches who don’t know how to prioritize HEALTH and proper HABIT building, will say “don’t over complicate it. Just get in a calorie deficit, mate” MY rebuttal is that the body IS complex.

If I’m working with a client I don’t want WEIGHT loss. I want fat loss. I don’t want you feeling miserable with low energy. I want you to THRIVE. The metabolic processes that need to occur for you to mobilize and burn stored fat? Well I want them running as optimal as possible. I want your brain to be fed so you’re alert. I want your immune system to be supported so you don’t catch every cold or sickness that’s floating around. I want to preserve reproductive system so you have a healthy cycle (females) and so your natural testosterone production is maximized (males)- long term health IS important. I want your skin to shine, your joints not to ache, your stomach not to bloat and cramp, your sleep to be long and deep (Wait! Are we talking about sleep or are we back to the reproductive system? 🤔) and I want you to make all the muscle gains. I want your mood to be stable and most of all, I want you to be god damn happy and at the same time I want WHATEVER we’re doing to be sustainable for you. It all comes down to proper prioritization of the right variables.

It’s more than getting from point A to point B, how you feel in the process is just as important. You’re not trying to drive a car that’s on fire just to get to your destination.

Caffeine tolerance occurs relatively quickly between individuals. You could argue that depends on the consistent dose and how well you metabolize it, but tolerance does occur. Reason #1 why I monitor my intake. Sorry to burst your bubble Karen, your triple shot, white chocolate whip, creme brûlée frappachino you drink every day might be doing more harm than good. Especially if you’re drinking it with the intent of replacing proper sleep.

Sleep is not an optional extra in life, it is a fundamental requirement that far too many people overlook. Sleep has its physical, mental and emotional processing components, so when we have had no sleep, or insufficient sleep, these processes are not able to work effectively. We experience this in the form of lethargy, exhaustion, lapses in concentration, memory, and emotionally we may become irritable, or down.

Sleep is an automatic process and therefore under our voluntary control. Whether awake or asleep we are at the mercy of two biological processes: 

(1) Sleep Homeostasis, known as 'Sleep Pressure' and 

(2) The Circadian Rhythm, known as the 'Body Clock'.

These two processes work in harmony to promote sleep at night.

Outside of impacting activities of day to day living, disordered sleep has further implications for those trying to optimize their health, maximize muscle gain, and fat oxidation.

A study by Spiegel et al. found that restricting sleep in 12 healthy men for two days, from 10 to 4 hours, resulted in a reduction in leptin (hormone involved in feeling 'full' after eating) and elevations in ghrelin (hormone involved in stimulating hunger). These hormonal changes were also accompanied by self-reported increases in appetite and hunger.

That explains your shit mood, double quarter pounder with fries for lunch, and deep dish pizza for dinner Karen.

This was this week's topic of discussion for Anabolic Radio’s latest episode ft. @willwalace where we dove into understanding the mechanisms/physiology of sleep, caffeine, light exposure, and much more.

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You're not overtrained, you're under-recovered. The purpose of going to the gym or doing training of any type is to disrupt homeostasis. Our body is happy, comfortable, and balanced in Homeostasis- but we need to disrupt the balance if we want meaningful adaptations. If we want to change, we need to apply a level of stress to the body that forces it to go "oh shit... ok Karen isn’t messing around today” Let's say Karen is doing a tricep extension, 20lbs for 10 reps, eventually gets easier (provided you’re managing your nutrition/training appropriately), so you move to 25lbs, or 30lbs your next session. #progressiveoverload (mind you there are various training variables you can progress through than just load).

Now those last couple of reps nearing the tail end of a set are hitting the struggle bus, you can’t get past 8 without loss in execution, bam, the set is over- just what we want. Now there is a level of stress induced that isn't normal- a novel stimuli. 4 weeks later… after repeating the process, getting in quality food, in sufficient quantities, adequate sleep quality/quantity, some meditation here and there… 30’s for 12 reps! KAREN! You're so strong, 2ez.

Adaptation requires recovery. Recovery means nutrition, rest, sleep, training smarter, not going balls-to-the-wall on one side of the scale. If you're always sore, always stressed, not sleeping, and managing your nutrition responsibly.. You may have an imbalanced in managing supply/demand. Tune into our full discussion to find the true value in how you can manage recovery appropriately and responsibly. Massive thank you to Eric Helms for the role he's played in my journey and the road he's created for people like myself!

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When many coaches or PT’s talk about "sticking to the basics," they've usually got a list of certain exercises they're referring to and they'll often judge whether a training program is ‘good’ or ‘bad’ based on what they deem as the basics. They're basically "exercise memorizers" who put methods before principles because they got results from utilizing a certain approach, or have a dogmatic view about certain movements.

When we embrace the reality that a good training program isn't determined by the exercises it incorporates, but how training principles are used and applied, we see (unless you're competing in powerlifting or a weightlifting-oriented sport) there's no particular exercise that any athlete or gym-goer must do in order to improve. There are only training principles that must be followed, and there's a wide variety of applications and variations they can use to achieve their goals- It’s a spectrum. Not black or white, but multiple shades of gray.

There are no basic exercises, just basic principles. How I go about using and programming exercises comes down to how I apply basic principles of training – specificity, individuality, progressive overload and variation.

Tune into my full discussion with @coach_kassem to understand how to train a bit more intelligently and methodically- unless you want to spontaneously combust and earn yourself a one way ticket to snap city, otherwise, keep doing you boo boo.

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In our modern society health can seem very complex. There are countless procedures, tests, supplements, products, etc. that promise to improve your overall health. It’s easy to get caught up in the hype when you don’t have a sense of direction are you’re constantly exposed to advertisements, magazines, tv shows, social media, etc… Many people fail to realize that when you have a goal that’s body composition related, it’s in your best interest to start by optimizing your general health. It starts with the lowest hanging fruit, before trying to search for complex solutions. The gastrointestinal system comprises ~75% of the body’s immune system and is the only system in the body that has its own, independently operating nervous system, called the ‘enteric’ nervous system. A properly functioning GI tract is critical for health and well-being, but yet it’s often treated like Cinderella, unwanted stepchild– unappreciated, and ignored. Tune into the full discussion to understand what steps you need to be taking to optimize your gut health!

In this episode of Anabolic Radio I had the pleasure of interviewing my friend Eugene Teo of GanbaruMethod. At the heart of science lies this one small fact: one size does not fit all. While general principles apply to all individuals, putting them into practice is more art than science. Innate differences in health, aerobic capacity, biomechanics, muscle fiber type, etc… all affect how you will respond to a specific program/protocol. Only through trial and error will you be able to determine what works for you. Science is the framework that should guide the development and execution of your training, but there is no substitute for experience and common sense. This is just one of the many conversations we had- We also spoke about the esoteric Muffin Man, money-hungry vultures in the industry, even got philosophical at one point. Thank you, Eugene for your time, looking forward to having you on for future discussions!

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In this episode of Anabolic Radio I had the pleasure of interviewing my friend Christopher Barakat who’s the owner of an educational brand School of Gains, head coach at Competitive Breed, and professor/researcher at Tampa University. Now while there is some uncertainty during COVID-19 that doesn’t mean we can’t still progress toward our body composition/health related goals during this period of time. Despite the best-laid plans, life isn’t always predictable. External events and unexpected circumstances often create chaos- causing us to lose focus and get distracted. At times like these, you can reclaim some sense of security by focusing on what you can control. Find comfort in your habits. Find structure in your plans. Find certainty in your routines. Then use the power of focus to direct your energy, enthusiasm, and creativity to the things most likely to give you what you want. That’s how your best self can thrive— regardless of what’s going on around you. Thank you Chris for your time, looking forward to having him on for future discussions.

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GRANDPA IS HERE! Fun fact Jeff actually coached me back in 2015, I don’t know if I’d be where I am today if it wasn’t for him. In this episode of Anabolic Radio we dive into topics regarding how the latest and greatest from the science realms can be something that prevents you from progressing in your own journey. SCIENCE is the tool. It is an extremely helpful tool for testing specific (often hyper-specific) hypotheses and drawing potential conclusions from the results. The specific results of individual or groups of studies must then be carefully used to help paint a bigger picture of the truth. Studies are all minute pieces of a grand puzzle, and it’s the puzzle that matters most. We also spoke about Jeff's most recent contest prep, lessons learned and how he balanced being a husband and father throughout the entire process. If you don’t put bodybuilding into perspective, you run the risk of letting it run your life. Tune into our discussion to find out what really matters when it comes to achieving your best self! 

"As an athlete, you should never stop striving to be better.. and as a coach you should always strive to improve too."

Alberto (FATHER FLEX) is someone I admired growing into the athlete and coach I am today. His conditioning is always of the highest of levels and to me it truly embodies what a natural athlete is capable of. I had the pleasure of having Alberto on Anabolic Radio Ep. 04 where he enlightened me with a story about a bodybuilder named Jeff Rodriguez. Long story short, Jeff was asked if he’d miss his shredded glutes once competition season was over. He replied, “No, the only time I need them is for show day.” It’s very common to scroll on Instagram and see shredded people on your timeline. It’s far less common to see those who commit to long stretches of gaining. “Where you perform your best, probably isn’t going to be your best look— BUT that’s where your ‘BEST’ look is born.” Building muscle is similar to watching paint dry. It’s much harder to grow tissue compared to fat loss. EVERY great physique has it’s period of deep restructuring. Understand that just like in a contest prep monitoring yourself and making adjustments based on your rate of progress is essential. Dieting past single-digit body fat is an extreme goal and it requires a high level of consistency and sacrifice. For longevity as an athlete, it’s imperative to have times where you’re more flexible between contest seasons. That way, when you start a fat loss phase/contest prep, you’ll be ready.

In this episode of Anabolic Radio I had the pleasure of chatting with David Mathas who is a coach with team Biolayne! David is a former Army Combat Medic Veteran and just finished up his Master’s in Exercise Science this past fall. With everyone gearing up for their fat loss/body composition related goals it's more important than ever to realize the road that lies ahead and how you can manage it to the best of your ability. We spoke about David's backstory, his struggle with depression and anorexia, and macro and micro planning for your specific goal. Super great discussion I can't wait for you all to tune in.

In this Episode of Anabolic Radio I had the pleasure of interviewing Dr. Scott Stevenson! Dr. Scott W. Stevenson, PhD, LAc is an applied exercise physiologist (PhD from University of Georgia, ASM and NSCA-certified), licensed acupuncturist and competitive bodybuilder (four overall titles, including the 2009 NPC Mr. Arizona and four top 5 national level showings). Scott has over thirty years in the gym and two decades of experience personal training and coaching online. He’s a former college professor (Cal Poly Pomona), academic dean and instructor (ASAOM), columnist for EliteFTS, and adjunct professor at University of Tampa.  Scott has published in the peer-reviewed scientific literature and his lay bodybuilding articles have appeared in Musclemag and Flex magazine. He’s also an Author “Be Your Own Bodybuilding Coach” and creator of the Fortitude Training System and DC Training. We dive into foundational concepts like the force-velocity relationship, length-tension relationship, and dive into understanding different portions of a range of motion. This one's an epic episode you'll want to tune into!

In this episode of Anabolic Radio I had the pleasure of interviewing Dr. Mike Isratel where we dive into the foundational importance of movement execution. Dr Mike. is the Cofounder of Renaissance Periodization, Dr. Mike Israetel​ holds a PhD in Sport Physiology from East Tennessee State University. Formerly a professor of Exercise and Sport Science in the School of Public Health at Temple University in Philadelphia, Mike has taught several courses, including Nutrition for Public Health, Advanced Sports Nutrition and Exercise, and Nutrition and Behavior.

In this prelude episode, I briefly discuss recovery since contest prep, personal setbacks, my journey, and my vision for Anabolic Radio. My main goal in this podcast is (to obviously discuss nutrition/training/self-improvement related topics) to help the listeners understand what they really need to be focusing on when it comes to progressing with their fat loss/health-related goals. Especially with all the scams, and science, it can be hard to navigate your own progress and what you really need to be doing to have a long term sustainable change. At Anabolic Radio I want to bridge the gap between knowledge and understanding, I want everyone to become empowered by knowledge! I'm super excited to dive into this next chapter of my life with you all!