최고 Ballistic Performance 팟캐스트 (2024)

1
You'll Feel Better if You Spend Less Time in the Gym 10:57

2y ago10:57

10:57

On this episode of BPR, Derrick explains why training 4-5 days per week will make you feel SIGNIFICANTLY better than 6-7 days. ⠀ Training 6-7 days per week is often glorified and presented as the pinnacle of fitness, but in reality, it’s one of the WORST strategies. ⠀ 0-1 rest days per week is NOT enough time for your body to recover. ⠀ Plus, 6-7 d…

1
Spend Less Time on the Machines and Look Better Naked 12:48

2y ago12:48

12:48

On this episode of BPR, Derrick explains how spending less time on the cardio machines will make you look better naked. ⠀ No one wants to spend countless hours doing cardio, yet, you’ve been brainwashed into thinking that’s what’s required to lose weight and change your body composition. ⠀ BUT… ⠀ Cardio does not inherently equal weight loss (not ev…

1
4 Alternatives for the Snatch 11:51

2y ago11:51

11:51

On this episode of BPR, Derrick outlines 4 alternatives for the Snatch. ⠀ Simply put, the Snatch is moving an object from the ground to a position of support, overhead, in one fluid motion. ⠀ In the world of high-intensity functional fitness, the Snatch is programmed A LOT…from light, fast, and high volume to heavy days and 1RMs, the Snatch rears i…

1
Pregnancy Q&A - Part 2 (feat. Ash) 16:08

2y ago16:08

16:08

On this episode of BPR, Ash and I sit down to answer the most frequently asked questions during our first pregnancy. ⠀ We cover the following topics throughout the conversation: How people receive/treat you Body image Slowing down Most helpful advice/recommendations Least helpful advice Content and account recommendations ⠀ Disclaimer: We do not sp…

1
Why People Regain Weight (feat. Ash) 14:30

2y ago14:30

14:30

On this episode of BPR, Ash and I outline why it's so common to regain weight after you lose it. ⠀ It's been suggested that approximately 95% of people who are overweight or obese go on repeated diets, only to gain nearly all of the weight back within one year. ⠀ That's hard to believe, right?! ⠀ Weight regain is the result of two components: ⠀ Psy…

1
STOP Trying to Walk on Your Hands 9:02

2y ago9:02

9:02

On this episode of BPR, Derrick outlines why you need to stop trying to walk on your hands when you don't even spend enough time on your feet. ⠀ PSA: You do NOT need to Handstand Walk to be fit and live an active, fulfilling life. ⠀ Do you realize how much fitter, healthier, and happier you’d become if you stopped trying walk on your hands and spen…

1
We're NOT Impressed by Kipping Pull-ups 11:15

2y ago11:15

11:15

On this episode of BPR, Derrick explains why we don't give a $h!t about how many Kipping Pull-ups you can do. ⠀ Sure, it’s cool if you can do 70 Kipping Pull-ups; it’s f#ck!ng awesome if you can do 20 Strict Pull-ups. ⠀ Here's our problem with Kipping Pull-ups... ⠀ The Kipping Pull-up receives so much praise within the functional fitness space that…

1
The WORST Exercise of ALL TIME 9:30

2y ago9:30

9:30

On this episode of BPR, Derrick outlines why the Kipping Handstand Push-up is the WORST exercise of all time. ⠀ Now, don't get it twisted, there are A LOT of $h!tty exercises out there. ⠀ BUT... ⠀ We believe the Kipping Handstand Push-up is at the top of that list. ⠀ What makes it the worst exercise of all time? What are the alternatives? ⠀ Tune in…

1
The Overhead Squat is a Waste of Your Time 10:11

2y ago10:11

10:11

On this episode of BPR, Derrick outlines why the Overhead Squat is a complete waste of your time 😱 ⠀ Even though Greg Glassman, founder of CrossFit, claimed the Overhead Squat is "peerless in developing effective athletic movement," the Overhead Squat is overly complicated and completely unnecessary for most of the population. ⠀ All of the time, en…

1
Foods to Avoid 11:46

2y ago11:46

11:46

Yes, we did it... We used a click-bait title to get you to listen to this IMPORTANT message. ⠀ Everyone loves to ask the question, "What foods should I avoid?" ⠀ Is it bread, pasta, white rice, fried food, pizza, ice cream? ⠀ Everyone #fitspos and wanna be "expert" on Instagram and TikTok claims to have the answer. They're not afraid to demonize a …

1
Group Fitness: Where Experience is Your Enemy 14:07

2y ago14:07

14:07

On this episode of BPR, Derrick outlines why high-intensity group fitness is a disservice for fitness fanatics. ⠀ Here's the thing...when you're the fittest and most experienced person in your class, you get the $h!t end of the deal, and here's why: You're following a program designed to get people "off the couch and off the carbs." It's NOT design…

1
Why You Should Spend LESS Time in the Pain Cave 11:41

2y ago11:41

11:41

On this episode of BPR, Derrick outlines why you need to spend WAY LESS time in the pain cave. ⠀ High-intensity group fitness is exciting, entertaining, motivating, and fun. ⠀ Working out alongside someone makes you push harder than you would alone (at least in most cases). ⠀ Having a coach, or maybe the better word, would be cheerleader, motivatin…

1
Group Fitness Has an Expiration Date 12:47

2y ago12:47

12:47

On this episode of BPR, I sit down to outline why we believe that group fitness has an expiration date. ⠀ By "expiration date," we mean that everyone evolves beyond or burns out of group fitness on a long enough timeline. ⠀ If you’re consistent, diligent, and work your ass off in the gym. Eventually, you’ll need more than that group class offers. ⠀…

1
Who are the Loaded Movement Academy? 58:45

2y ago58:45

58:45

In this episode I reunite with Adam Mackay, and welcome for the first time to the podcast, Karleena Wiebe. They run a local fitness operation called Loaded Movement Academy (LMA), where they offer personal training sessions and virtual training. You can find them at their website https://www.loadedmovementacademy.com/ and through their highly activ…

1
What Therapy Has Taught Us (feat. Ash) 20:29

2y ago20:29

20:29

On this episode of BPR, Ash and I sit down to reflect on why she started therapy and what it has taught us. ⠀ That's right. It wasn't just beneficial for Ash. Her journey in therapy has been incredibly helpful in our marriage too. ⠀ We've learned how to better communicate with one another, the value and importance of margins (i.e. personal space), …

1
Our Birth Plan (feat. Ash) 20:18

2y ago20:18

20:18

On this episode of BPR, Ash and I sit down to share our birth plan. ⠀ We cannot control EXACTLY how the birth of our baby boy goes, but we at least wanted to have a plan (and contingencies) before the big day. ⠀ Here's the crazy thing, by the time this episode is released, Baby Ball will already be here! At that point, we'll be recording another ep…

1
5 Lies You've Been Told About Nutrition 17:22

2y ago17:22

17:22

On this episode of BPR, Derrick outlines the top 5 lies you've been told about nutrition. ⠀ Weight loss isn’t as simple as calories-in vs. calories out Eating small, frequent meals boosts metabolism and promotes weight loss White Potatoes and Rice are “unhealthy” You should limit how much fruit you eat because of the “natural sugar” Red Meat is bad…

1
Free Weights vs. Machines: What's the Difference? 13:50

2y ago13:50

13:50

On this episode of BPR, we’re covering the differences between machines and free weights. ⠀ Is one better than the other? What one should you be spending more time on? Etc. ⠀ First, there are benefits to BOTH. Second, in a perfect world, you’re doing BOTH. ⠀ That said, there are definitely pros and cons to each. ⠀ If you learn something in this epi…

1
The MOST Important Things No One is Talking About in Fitness 19:49

2y ago19:49

19:49

On this episode of BPR, Derrick outlines the most important things that no one is talking about in fitness. ⠀ In 2022, you’re likely cultivating all of your fitness knowledge via your favorite fitspos on IG, TikTok, and Facebook. ⠀ I’m going to go out on a limb here and say that you don’t follow those guys (and girls) because they’re knowledgeable,…

1
How to Stay on Track with Your Fitness While Injured (feat. Ash) 16:07

2y ago16:07

16:07

On this episode of BPR, Ash and I sit down to outline how you can stay on track and get a great workout even while you're injured. ⠀ Our top four strategies for navigating injuries are as follows: Gain clarity by identifying the "season" you're in Focus on the things you CAN do Play the long game Slow and steady comeback ⠀ Check out the episode to …

1
Pregnancy Q&A (feat. Ash) 36:13

2y ago36:13

36:13

On this episode of BPR, Ash and I sit down to answer the most frequently asked questions during our pregnancy. ⠀ We cover the following topics throughout the conversation: How many additional calories you should consume while pregnant Foods to avoid during pregnancy Micronutrients that play major roles in pregnancy Hydration and electrolytes Prenat…

1
Jillian Smith, RD | Gut Health 101 1:03:29

2y ago1:03:29

1:03:29

On this episode of BPR, we sit down with special guest, Jillian Smith. ⠀ Jillian is a Registered Dietitian who specializes in gut health and works under the lenses of functional medicine. In other words, her aim is to get to the root-cause of her client's symptoms, imbalances, etc. ⠀ Additionally, Jillian is the lead dietitian at The Gut Fix and th…

1
Why EVERY Exercise Should Be Done On Tempo 12:32

2y ago12:32

12:32

On this episode of BPR, Derrick outlines the importance of tempo and why we believe it should be prescribed for nearly every exercise. ⠀ Here are few of the questions Derrick covers in the conversation: What is tempo? Why does tempo matter? What's the ideal tempo? Does tempo change based on your goal(s)? ⠀ If you’re interested in experience tempo t…

1
Our Must-Have Kitchen Appliances 14:30

2+ y ago14:30

14:30

On this episode of BPR, Derrick outlines our must-have kitchen appliances. ⠀ He covers everything from the basics like a solid butcher's block (or knife set) and sheet pans to more “high-end” appliances like Ninja Foodies. ⠀ These appliances may not be essential, but they save you some serious time and are well worth the investment. ⠀ Here's our li…

1
Is Pre-workout Bad for You? 18:55

2+ y ago18:55

18:55

On this episode of BPR, Derrick answers the age-old question: ⠀ Is pre-workout bad for you? ⠀ In order to answer that question, we need to know a few things: ⠀ What is pre-workout? What are the primary ingredients of pre-workout? What physiological responses do the ingredients induce? Are those responses necessary to have a great workout? ⠀ Spoiler…

1
Are You Eating Enough? (feat. Ash) 15:56

2+ y ago15:56

15:56

On this episode of BPR, we outline how to determine whether or not you're eating enough food. ⠀ In this conversation, we cover a variety of factors, including under-reporting calories, metabolic adaptation, maintenance calories, BMR, and TDEE. ⠀ Grab a pen and paper or open the notes app on your phone - you will NOT want to miss any of the nuggets …

1
The Easiest Way to Build Healthy Habits (feat. Ash) 19:19

2+ y ago19:19

19:19

On this episode of BPR, Ash and I outline the most efficient and effective strategies for habit development. In other words, how you can implement new behaviors, stay consistent in those behaviors, and ultimately create new habits. ⠀ If you're short on time, here's a quick overview: Make it a non-negotiable Start small Habit Stacking ⠀ If you enjoy…

1
The Phases of Nutrition (feat. Ash) 33:05

2+ y ago33:05

33:05

On this episode of BPR, Ash and I outline the four phases of nutrition: ⠀ 1 - Deficit 2 - Reverse Diet 3 - Maintenance 4 - Surplus ⠀ We cover all the details for each phase, including definitions, durations, and what to expect. ⠀ Grab a pen and notebook, or open up the notes app on your phone, and enjoy the episode!…

1
The Cost of Getting Lean (feat. Ash) 32:35

2+ y ago32:35

32:35

On this episode of BPR, Ash and I outline various levels of leanness and the associated "costs." ⠀ In other words, what does it take to walk around at 6% body fat for men (or 12% for women)? Is it healthy to have that low of body fat? Is it worth it? Are there more ideal ranges of body fat that promote greater health and quality of life? ⠀ We answe…

1
Top 10 Most UNDERRATED Exercises 24:55

2+ y ago24:55

24:55

On this episode of BPR, Derrick outlines what we believe to be the top 10 most underrated exercises. ⠀ This list is based on our knowledge and experience - it is NOT the end-all, be-all list. If you ask 100 different coaches/trainers, you'll get 100 different answers. ⠀ That said, our top 10 most underrated exercises are... Walking Sprinting Sled P…

1
Top 5 Most OVERRATED Supplements 17:15

2+ y ago17:15

17:15

On this episode of BPR, Derrick outlines the top 5 most overrated supplements. This discussion was spurred by hundreds of conversations over the last 10 years in which the same questions popped up again and again, and again. ⠀ "What are your thoughts on pre-workout?" "What about far burners?" "What are the best BCAAs?" "Should I be taking those gre…

1
Health Education: Addiction and the Family 47:15

2+ y ago47:15

47:15

***This audio is directly from it's associated YouTube video, so there are some very brief audio gaps. Jim Edwards works at the Edgewood Treatment Center here in Nanaimo, where they treat a variety of behavioural and psychological disorders. Chances are, you or someone you know has experienced substance abuse. We usually think of behaviour as the p…

1
Starting from Scratch: If I Had to Do It All Over Again 23:38

2+ y ago23:38

23:38

On this episode of BPR, Derrick outlines EXACTLY what he would do if he was starting from scratch. The discussion is divided into four theoretical goals: Weight Loss - what he would do to start losing weight Muscle gain - how he would prioritize and achieve muscle growth General fitness - striving to look better naked, feel great, and live longer P…

1
Top 5 MOST Overrated Exercises 26:24

2+ y ago26:24

26:24

On this episode of BPR, Derrick outlines the top 5 most overrated exercise based on our 15 years of collective experience across various fitness arenas, including D1 strength and conditioning, corporate wellness, CrossFit, and personal training. ⠀ The Top 5 MOST Overrated Exercises: Banded Pull-up Push-ups on Knees Bench Dip Sumo Deadlift Long Dist…

1
Interval-based Resistance Training and Conditioning 20:49

2+ y ago20:49

20:49

On this episode of BPR, Derrick outlines the origins of the Ballistic Performance method. In other words, why we're obsessed with interval-based resistance training and conditioning. ⠀ You're going to want to grab a notebook and pen (or open the notes app on your phone) because this episode is loaded with nuggets that will help you move forward on …

1
Jordan Syatt | Work Really F#ck!ng Hard and Keep $h!t Simple 1:06:28

2+ y ago1:06:28

1:06:28

On this episode of BPR, Derrick sits down with Jordan Syatt to discuss all things fitness, nutrition, hard work, and the power of simplicity. ⠀ Jordan is the founder of Syatt Fitness, and he's amassed over 17 years of experience in the industry. His mission is to give you the knowledge and confidence to incorporate the best possible training and nu…

1
Are You Lifting Enough Weight? 19:20

2+ y ago19:20

19:20

On this episode of BPR, Derrick outlines exactly how much weight you need to be moving in the gym to see results. ⠀ Traditionally, coaches and trainers utilized percentages to prescribe load, and the percentages are based on your one-repetition maximum (1RM). Here's the problem: even though the percentages work, they're not practical for 95% of the…

1
Warning About Summer Shreds 21:26

2+ y ago21:26

21:26

On this episode of BPR, Derrick sits down to outline why you need to beware of Summer Shreds (i.e. every fitness challenge that's being promoted on Instagram this time of year). ⠀ If you've ever completed a Summer Shred, you likely experienced, maybe even crazy results. Unfortunately, those results probably didn't last too long. In fact, you may ha…

1
Laura Gordey, PT, DPT | Pregnancy, Postpartum, Pain During Sex, and Incontinence 51:26

2+ y ago51:26

51:26

On this episode of BPR, we sit down with Laura Gordey, the founder of Plus One Physical Therapy. Laura is a physical therapist specializing in incontinence, pregnancy care, labor prep, postpartum recovery, fitness, and pain-free sexual satisfaction. ⠀ If you're pregnant, trying to become pregnant, postpartum, struggling with incontinence, or experi…

1
How to "Cardio" Smarter 20:20

2+ y ago20:20

20:20

On this episode of BPR, Derrick explains why repeatedly doing the same type of cardio hinders your ability to feel and look better both inside and outside of the gym. ⠀ The body has three energy systems, and the intensity, duration, and work-to-rest ratios of your workouts determine which energy system will be targeted in that particular session. S…

1
Can You Get Stronger Without Getting Bigger? 19:59

2+ y ago19:59

19:59

On this episode of BPR, Derrick sits down to answer the question of whether or not it's possible to get stronger without getting bigger or "bulky." ⠀ This episode was inspired by a recent conversation with one of our clients, and in that conversation, we realized that we've never discussed this topic across any of our platforms. So, here it is - an…

1
Interval Training, Tempo, and RPE 25:00

2+ y ago25:00

25:00

On this episode of BPR, Derrick shares our unique belief in fitness, explains the concepts of interval training, tempo, and RPE, and outlines why those concepts are essential in creating fitness programs that move you toward your goal goals. ⠀ If you're in the DuBois area or know someone who is and you're interested in personal training, we ONLY ha…

1
No Recipes, No Problems 19:13

2+ y ago19:13

19:13

On this episode of BPR, I outline a concept that has inspired most of our new content, at least in regards to nutrition and something that we've implemented in our lives for YEARS. ⠀ We're talking about recipes. Specifically, how recipes are OVERRATED, and how in many cases, may be holding you back on your nutrition journey. ⠀ That's right...all th…

1
Teresa Swanstrom Anderson | Pray, Listen, and Wait 1:29:46

2+ y ago1:29:46

1:29:46

On this episode of BPR, Ash and I sit down with author, speaker, and entrepreneur, Teresa Swanstrom Anderson. An unlikely mom of SIX (two biological and four from Ethiopia), Teresa is a community builder, party and beauty lover, author, speaker, and huge Bible nerd. Obsessed with helping overwhelmed women learn to slow down with Scripture, Teresa t…

1
Nicole Lussier, PT, DPT | The Hybrid PT Model, Knees Over Toes Guy, and Dog Names 1:03:37

2+ y ago1:03:37

1:03:37

On this episode of BPR, Ash and I sit down with Nicole Lussier, the founder of Body in Motion Physical Therapy. ⠀ Prior to creating Body in Motion, Nicole accumulated nearly 10 years of experience in outpatient orthopedics. In that time, she realized that the system was broken. Patients were only getting 10 minutes of one-on-one time with their PT,…

1
Karyn Toffolo | Minimizing Stress, Ditching Diets, and Gaining Strength 1:04:59

2+ y ago1:04:59

1:04:59

On this episode of BPR, Ash and I sit down with Karyn Toffolo, the founder of Happy Belly Strong and the Nourish and Flourish group coaching course. ⠀ Karyn has always been a mover, and after a short stint in corporate America, she discovered her true calling - changing lives through nutrition and fitness. Over the past seven years, Karyn has culti…

1
It Starts With YOU, Then Your Family, Then Your Neighbor... 22:51

2+ y ago22:51

22:51

On this episode of BPR, I provide an overview of Episode 673 of Mark Bell's Power Project. Now, this episode was incredible for two reasons: 1) Knees Over Toes Guy, Ben Patrick, AND The Ready State, Kelly Starrett, were both guests on the show; 2) the first 2/3 of the conversation focused on creating a healthier society, and how simple, practical s…

1
Shelagh Curran, RD | WTF is PCOS? 1:05:59

2+ y ago1:05:59

1:05:59

On this episode of BPR, Ash and I sit down with Shelagh Curran. ⠀ Shelagh is a Registered Dietitian and founder of Shalegh Rose Nutrition. Her mission is to help women manage their PCOS, heal their hormones, and take back their health with functional nutrition and lifestyle modifications. ⠀ We cover all things PCOS in this conversation: What is PCO…

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