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Hey friends and fam, On this episode of the podcast, am joined by my friend Linda Rodriguez for a wide-ranging conversation about her fitness journey which has led to her becoming a Pilates instructor with an online studio which combines Pilates and strength training. We dug into some of the mistakes she made early on such as not being honest with herself about what she really wanted out of her training and not switching it up to match those desires. Linda also shared her fear setting exercise that lead her to start the online studio which is an excellent way to think deeply about which goals you should pursue. This episode offers practical insights and a refreshing perspective on training from someone who has been through various different stages and found a sustainable place where she is happy with performance and aesthetics. If that sounds interesting then this episode is for you. Please enjoy and leave a comment.QUESTION — Have you ever tried a Hot HIIT Pilates class?Connect with J-Mart on Social MediaNostr - npub1cqfrrgxs6mwpl2xpmh2kzw322qv2n0e4r65jllzncv65krmvwhnsct3p5uEmail - [email protected] - https://www.instagram.com/jmartfit/ ​X - https://twitter.com/jmartfit Facebook - https://fb.me/jmartmoves ​Medium - https://jmartwrites.medium.com/Time stamp0:00 Preview1:33 Intro3:10 Start of Podcast4:00 Early mistakes in fitness8:50 Transitioning to Olympic Lifting24:35 Strength training phase 32:18 Hot Pilates phase34:56 Personal Training vs Group classes50:44 Built By Linda and Fear Setting58:40 Shortcomings of just strength training1:04:38 Our frameworks for health and fitness1:21:31 OutroListen and subscribe to State of Health podcast on the platform of your choice Spotify - Amazon Music - https://music.amazon.ca/podcasts/01bb34c0-00a2-45e2-8627-95c32aba7c0e/STATE-OF-HEALTHStitcher - https://www.stitcher.com/show/state-of-healthGoogle Podcasts - https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5yZWRjaXJjbGUuY29tL2QzZGIwODYxLWJmODItNDc0Mi1iZGYzLWMyZDAxODQ4ODY2Ng== Also listen to JMART CAST, my Monday Morning Podcast about physical and financial health. Make it part of your Monday morning routine. YouTube - https://www.youtube.com/playlist?list=PLZiptzWGRSXNt9lnfFmCk_BA4HD5_ygC0 Spotify - Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-cast#jmartfit​ #LindaRodriguez​ #builtbylindaMusic: www.bensound.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Hey friends and fam, On this episode of the podcast, David Weck and I discuss the importance of proper movement mechanics in locomotion and we criticize the fitness industry for promoting incorrect techniques, particularly regarding spinal stiffness as taught through the Pallof press and sawing of the arms during running. We explored various training methods and techniques including “head over foot”, the “double down pulse” and ropeflow all which emphasize natural and efficient movement patterns that have evolved for human survival. If you want to increase the efficiency of your running and you’ve never heard of David Weck before then this episode is for you. Please enjoy and leave a comment.QUESTION — Do you saw your arms back and forth when you run?Connect with J-Mart on Social Media Nostr - npub1cqfrrgxs6mwpl2xpmh2kzw322qv2n0e4r65jllzncv65krmvwhnsct3p5u Email - [email protected] Instagram - https://www.instagram.com/jmartfit/ ​ X - https://twitter.com/jmartfit Facebook - https://fb.me/jmartmoves ​ Medium - https://jmartwrites.medium.com/ Also listen to JMART CAST, my Monday Morning Bitcoin Podcast about physical and financial health. Subscribe @ https://jmartfit.substack.com/ to make JMART CAST part of your Monday morning routine! YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZ Apple - Spotify - Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-cast Music: www.bensound.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

On this episode, I am re-joined by friend Daniel Yores to discuss the key points from my 2024 marathon attempt. Dan is a personal trainer and the host of The Daniel Yores Podcast. He had me on his podcast to ask questions about my training, what obstacles I faced and how race day went. We also briefly discussed what his goals were and what we plan on doing in 2025. QUESTION — Have you set any goals for 2025? Reply and let me know if you want to share them? Connect with J-Mart on Social Media Nostr - npub1cqfrrgxs6mwpl2xpmh2kzw322qv2n0e4r65jllzncv65krmvwhnsct3p5u Email - [email protected] Instagram - https://www.instagram.com/jmartfit/ ​ X - https://twitter.com/jmartfit Facebook - https://fb.me/jmartmoves ​ Medium - https://jmartwrites.medium.com/ Also listen to JMART CAST, my Monday Morning Bitcoin Podcast about physical and financial health. Subscribe @ https://jmartfit.substack.com/ to make JMART CAST part of your Monday morning routine! YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZ Apple - Spotify - Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-cast Music: www.bensound.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

On this episode I’m joined by David Weck, the inventor of the BOSU ball and many other training tools who has been a major influence on my understanding of body, movement and athleticism. He has a wealth of knowledge and I had an opportunity to video conference and record with him 3 different times to discuss these subjects which we are both so passionate about. As it’s 3 different conversations together, the podcast length is close to 3 hours so feel free to pause and come back to it several times. To give you an idea of some of the topics covered, David started with the concept of volumetric displacement of the core as a way to understand the internal and external torsion necessary for fundamental survival activities like locomotion, swinging, throwing, catching, and carrying. He talked about how efficient movement is about pruning away inefficiencies and emphasizing the intelligent use of the skeleton as the body's strong framework. We touched on the relationship between structure and function: the main principle being that structure dictates function, and function reshapes structure over time. Next we covered fascia, the ubiquitous tissue container and network of the nervous system of the body, which plays a pivotal role in coordinating movement, linking different parts of the body, and enabling polar muscle activation. Also, David addressed the biggest misconception in the fitness industry where people are taught that the main function of the spine is anti rotation and that it should be stiff, which is incorrect. We both highlighted rope flow as a powerful movement tool that reinforces the coiling core movement pattern, a pattern that instills a "poised to pounce" readiness and enhanced fight-or-flight capability. That is just scratching the surface of what we talked about. Please enjoy and leave a comment. QUESTION — Have you heard of the BOSU ball before? Connect with J-Mart on Social Media Nostr - npub1cqfrrgxs6mwpl2xpmh2kzw322qv2n0e4r65jllzncv65krmvwhnsct3p5u Email - [email protected] Instagram - https://www.instagram.com/jmartfit/ ​ X - https://twitter.com/jmartfit Facebook - https://fb.me/jmartmoves ​ Medium - https://jmartwrites.medium.com/ Also listen to JMART CAST, my Monday Morning Bitcoin Podcast about physical and financial health. Subscribe @ https://jmartfit.substack.com/ to make JMART CAST part of your Monday morning routine! YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZ Apple - Spotify - Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-cast Music: www.bensound.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

On this episode of the podcast (watch on YouTube), I am re-joined by my personal trainer friend Daniel Yores to discuss the results of our 2023 goals. On episode 19 from April last year, we revealed what kinds of fitness goals we were working on for the year and how we planned to accomplish them. We made a promise to each other to do a follow up episode to check the outcomes of our goals, so here it is. QUESTION — Have you set a goal personal fitness goal for 2024? Connect with J-Mart on Social Media Nostr - npub1cqfrrgxs6mwpl2xpmh2kzw322qv2n0e4r65jllzncv65krmvwhnsct3p5u Email - [email protected] Instagram - https://www.instagram.com/jmartfit/ ​ X - https://twitter.com/jmartfit Facebook - https://fb.me/jmartmoves ​ Medium - https://jmartwrites.medium.com/ Also listen to JMART CAST, my Monday Morning Bitcoin Podcast about physical and financial health. Subscribe @ https://jmartfit.substack.com/ to make JMART CAST part of your Monday morning routine! YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZ Apple - Spotify - Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-cast Referral Links Shakepay - Sign up with my link and we'll each get $10 to buy Bitcoin. Don’t buy Etherium.https://shakepay.me/r/HNT0N6Q Wild Meadows Farm — Amazing quality meat from a Southern Ontario farmhttps://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJd Music: www.bensound.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Introduction Hey friends and fam, it’s J-Mart and this is State of Health. Today we're delving into the journey of my 2023 New Year's resolution to run a half marathon in 2 hours or less (meaning a pace of 5:42 min/km or faster) without incurring an injury. Why, you might ask? Well, besides the typical "new year, new me" vibe, I decided to take up running as a strategic move to improve my endurance for when I’m playing Brazilian Jiu-Jitsu. I wanted to use cross-training to boost my performance on the mats, and what better way than getting outside and clocking in kilometers? Now, let's rewind a bit. About a decade ago, I took a swing at a full marathon, but due to lack of appropriate preparation I had to throw in the towel at the 30 km mark. Fast forward to today, and the half marathon became the first step of a multi-year plan to take another shot at that elusive full marathon. Join me as I share the details of my training process and the lessons I learned, the race day experience, the results and my insights. Background Before we dive into the specifics of my half marathon training, let’s quickly go over how I arrived at this particular goal. Quick shout-out if you’ve already listened to my State of Health #19 podcast with my personal trainer friend Daniel Yores where we talked about our fitness goals for 2023, why we wanted to go for those goals specifically and how we planned to accomplish them. Despite having different objectives, our approaches were surprisingly similar. You can catch the full podcast and glean some actionable fitness advice by clicking here. It's worth a listen for some fitness inspo! Specifically, my goal was to run the Toronto Waterfront Half Marathon in 2 hours or less without hurting myself. Beyond the finish line, this goal was about enhancing my cardiovascular fitness to up my game in Brazilian Jiu-Jitsu. Running was simply the method I used to boost my endurance, a key player for success on the Jiu-Jitsu mats. Running was also a good fit specifically for me because of my previous failed attempt at running a full marathon. My last attempt was a rushed endeavor, lacking the depth of knowledge on effective training strategies. The completion of a full marathon is an unfinished chapter of my life that I wish to close by applying my newly acquired knowledge to train effectively and efficiently and being wise enough to have a multi-year approach to ensure that I’m fully prepared. 2023 was the year of the half marathon and 2024 will be the year to complete a full. Now, let's talk about how I came up with this goal specifically. Well, I applied the SMART goal approach. SMART is an acronym for Specific, Measurable, Achievable, Realistic and Timely. It is used to guide goal setting to make sure goals are clear and reachable. Let’s go over it together. Specific: I defined who, what, when, where, and why. The goal had clear answers for all these questions. Measurable: I set clear metrics – 21.1 km, aiming for less than 2 hours, and steering clear of injuries. Achievable: Many others have accomplished a similar goal successfully. I've got resources such as trails nearby and home training equipment and the knowledge and plan to do the same. Realistic: With a generous 7-month timeline I felt confident I would be prepared even while training Brazilian Jiu-Jitsu more frequently than running. Timely: The Toronto Waterfront race day was scheduled for October 15th. It lit a fire under me, keeping the goal time-bound. Besides my previous training experience, I had two new influential figures shaping my running training, David Weck and Dr. Matt Minard. David Weck, the man behind the BOSU ball, has been a digital mentor of mine for a few years as I’ve followed him on Instagram (@thedavidweck) and slowly absorbed the concept of the spinal engine for balanced locomotion. Dr. Matt Minard, on the other hand, a Physical Therapist who I came across on Instagram (@learn.2.run) at the beginning of this year, taught me to economize movement to maximize distance. I’ll get more specific about exactly what techniques I learned from each individual later on in the post/podcast. Training In crafting a plan to run the Toronto Waterfront Half Marathon in two hours, I divided my training into four phases spanning seven months. During the initial phase, lasting two months, my focus would be on building a robust foundation. The plan was to do weight training 2-3 times a week and start a consistent running routine, gradually increasing distance from 5 to 10 km. The plan for the subsequent phase was to discontinue weight training to focus on increasing the distance of runs to 15 km in one run and 21 km accumulated in one week. Next, I would transition to a six-week speedwork and peak training phase by adding hill sprints and completing at least one slow 21 km run outside of the 2 hour limit. Finally, the last phase of the plan was a 2 week tapering phase aimed to optimize readiness by reducing mileage.  Half Marathon Training Plan 4 phases: 7 months Phase 1: Build Foundation- 8 weeks Phase 2: Build Endurance - 12 weeks Phase 3: Speedwork and Peak Training - 6 weeks Phase 4: Taper - 2 weeks Build Foundation - 8 weeks * Build muscular endurance for major leg muscles (quads, hip flexors, glutes and adductors) with strength training ideally 2-3x per week 20-30 minute sessions * Get body used to running (tissue resiliency) * Establish a consistent running routine of short runs ideally 2x per week * Gradually increase running distance of one of the runs from 5 to 10 km by the end of the phase  * Don’t worry about speed, do easy recovery jogging, conversational pace to keep runs in Zone 2 (60-70% of your maximum heart rate, 190 max HR - 114-133) Build Endurance - 12 weeks * Maintain running routine and add short runs when schedule allows * Focus on building cardiovascular fitness with at least 1 long distance run (10-15 km) per week * Increase weekly mileage to 21 km by the end of the phase  * Keep runs in Zone 2 Speedwork and Peak Training - 6 weeks * Incorporate hill sprints into running routine at least 1x per week * Keep 1 long distance run per week at Zone 2 pace * Complete one 21 km run in over 2 hour time limit by end of the phase Taper - 2 weeks * Reduce weekly mileage and distance of individual runs to 5 km or less at Zone 2 pace Putting theory into action, I started the Foundation phase in early March with these short strength training sessions minimum 3 days a week. App: A. Squat to forward fold 1x10 B. Downward dog to upward dog 1x10 Main: (pick one) A1. Weighted squat variation 3x15-20 A2. Weighted lunge variation 3x10-15/side B. KB Swing variation 3-10x10 or A1. Weighted deadlift variation 3x15-20 A2. Weighted single leg squat variation 3x10-15/side B.  KB clean/snatch variations 3-10x10 Dessert: (pick one) A. Calf raise variation 1x20-100 B. Tibialis raise variation 1x20-100 or A. Hip flexor raise variation 1x20-100 B. Hamstring curl variation 1x20-100 The program primarily aimed to build muscular endurance and enhance tissue resilience, focusing specifically on lower body joints. I accumulated a high volume by programming high rep ranges for bilateral and unilateral squats, deadlifts and lunges. I varied training speeds by combining slow and controlled movements with explosive kettlebell swings, cleans and snatches. Each session concluded with two max effort single joint exercises targeting either ankles, knees or hips. These workouts were designed to be time-efficient, considering my constrained schedule. Additionally, I performed a daily set of 100 bodyweight squats and incorporated supplementary stretches for leg muscles as needed. Here is a list of the key stretches I employed: Stretches: 3 x 60-120 seconds Couch stretch for quads and hip flexors  Forward fold for hamstrings Pancake for adductors Pigeon for glutes Downward dog and half kneeling lunge for calves  In less than four weeks I was starting to feel the effects of strength training on my body which coincided with a significant improvement in the weather allowing me to begin outdoor runs. I went on my first run on March 24th, initiating a sequence of 22 slow training runs, interspersed with four hill sprints in the Peaking phase. My preparation also encompassed a short trail run organized by 5 Peaks Adventures, all leading up to the half marathon on October 15th. Throughout the 7 months, I maintained a rhythm of about one run per week which was less than ideal but proved sufficient for my needs while also accommodating my twice-weekly commitments to Jiu-Jitsu. I strategically expanded the distance covered during my runs by incorporating 'consolidation' runs of similar or shorter distances. Notably, I increased the distance immediately after a single consolidation run five times and after two consolidation runs four times. My average pace during runs was intentionally slow, aligning with my goal of completing the half marathon without incurring an injury. Risk of injury is always higher at higher speeds so I remained slow. I also determined that I would follow the 80/20 principle and use 80% of my training on slow Zone 2 runs where the goal is to keep the heart rate below 140 bpm and 20% to Zone 5, involving hill sprints that approached my maximum heart rate. For improved cardiovascular adaptations I practiced nasal breathing during more than 80% of my slow Zone 2 runs. The pace of my initial 5 km run, the most frequently repeated distance in my training (10 out of 22), was 8:52 and (to my surprise) it improved to 5:14 on my final run before the race. The fastest pace I achieved for long distance runs above 10 km was 6:19 for an 11 km run on June 10th. Starting mid August, I incorporated sprints on a short, steep hill near where I live which perfectly loops back on a gentle trail down the hill to a field below. I would sprint up the hill with maximum effort and slowly walk down the trail, ensuring I resumed running only when

State of Health Podcast #21: Longevity Through Physical Activity with Ian MacLeod (@stoicmobility) (YouTube) On this episode of the podcast, I am joined by Ian MacLeod also known as @stoicmobility on Instagram. After hearing my State of Health podcast episode with Wes Hendricks, Ian reached out to have a conversation about health span and longevity. As a 16 year veteran in the fitness industry, including opening his own world class training facility Nirvana Strength in Bali, Ian has a lot of insight on how to take a holistic approach to training with the goal of longevity. A key insight shared by Ian was to think of your health and longevity goals in the same way as your competition or performance goals. Have a target in mind of what you want your health to look like and break it down to individual achievable steps to work toward. We also discussed injuries and how to mitigate them, how Ian himself keeps his body mostly pain free, we talked about the importance of cultivating a deep sense of awareness of your body and the need for an additional outside perspective on your movement quality from a coach’s eye. I really enjoyed this conversation and I think you will get many useful tips about your personal health journey by listening in. QUESTION — Have you thought about what kind of physical abilities you want your 70/80/90 year old self to be capable of? Time codes 0:00 - Start 0:12 - Intro 2:05 - Podcast starts 2:56 - Ian’s background in the fitness industry 11:00 - Taking a competitive approach to longevity 20:50 - How much flexibility/range of motion do you need? 27:30 - Bad technique vs mismanagement of load and frequency 37:10 - Developing a sense mindfulness and awareness of the body during training 45:25 - Soft tissue adaptations are slower than muscle size and strength adaptations 58:40 - Ian’s state of health at the moment and how he remains pain free 1:05:50 - Importance of addressing the nervous system to increase flexibility 1:08:05 - J-Mart’s pillars of health 1:12:00 - What balance should really mean with regards to training 1:14:05 - What has Ian changed his mind on with regards to longevity 1:24:27 - Outro Connect with J-Mart on Social Media Nostr - npub1cqfrrgxs6mwpl2xpmh2kzw322qv2n0e4r65jllzncv65krmvwhnsct3p5u Email - [email protected] Instagram - https://www.instagram.com/jmartfit/ ​ X - https://twitter.com/jmartfit Facebook - https://fb.me/jmartmoves ​ Medium - https://jmartwrites.medium.com/ Also listen to JMART CAST, my Monday Morning Bitcoin Podcast about physical and financial health. Subscribe @ https://jmartfit.substack.com/ to make JMART CAST part of your Monday morning routine! YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZ Apple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697 Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1 Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-cast Referral Links Shakepay - Sign up with my link and we'll each get $10 to buy Bitcoin. Don’t buy Etherium.https://shakepay.me/r/HNT0N6Q Wild Meadows Farm — Amazing quality meat from a Southern Ontario farmhttps://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJd Music: www.bensound.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

State of Health Podcast #20: @CrohnsCarnivore on Putting Crohn's Disease in Remission with Carnivore Diet On this episode of the podcast, I am joined by Conor also known as @CrohnsCarnivore on Twitter. On May 14th 2023, Conor posted a stunning 6 month progress photo in which he looked in significantly better physical condition and captioned it with “Carnivore has saved my life.” I got in contact with Conor to ask him to come on the podcast to share his life story and give more context behind the picture and the caption. Conor shared how he was diagnosed with Crohn's disease at 12 years of age and all the symptoms associated with his particular case. He recounted his journey from taking steroids and immunosuppressant drugs to going vegan for 5 years and finally trying a carnivore diet for the last 6 months. I really enjoyed this conversation with Conor, particularly discussing the monumental mindset shift Conor had to undergo to switch from following a vegan diet to trying carnivore. If you know anyone with Crohn’s disease who might benefit from hearing this conversation, please share this podcast with them. QUESTION — Do you know anyone with Crohn’s disease using diet for treatment? Time codes 0:00 - Start0:44 - Intro2:32 - Podcast starts4:01 - Conor’s diagnosis and presentation of Crohn’s disease13:30 - Trying a vegan diet to treat Crohn’s disease22:50 - Conor’s reaction to learning about the carnivore diet25:50 - Introducing meat to his diet for the first time in 5 years28:17 - Difficulties and benefits of trying carnivore35:32 - Mental hurdles to overcome when switching from vegan to carnivore47:38 - Conor’s physical transformation54:04 - Conor’s wife’s transformation and her support Connect with J-Mart on Social Media Instagram - https://www.instagram.com/jmartfit/​Twitter - https://twitter.com/jmartfitFacebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Email - [email protected] Also listen to JMART CAST, my Monday Morning Bitcoin Podcast about physical and financial health. Make it part of your Monday morning routine.  YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZ Apple - Spotify - Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-cast Referral Links Shakepay - Sign up with my link and we'll each get $10 to buy Bitcoin. Don’t buy Etherium.https://shakepay.me/r/HNT0N6Q Ledn - Earn interest on your Bitcoin (could be risky to have someone else hold your Bitcoin for you though, be cautious)https://platform.ledn.io/join/c15adfd34db69ea38fcdbf571467c643 Wild Meadows Farm — Amazing quality meat from a Southern Ontario farmhttps://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJd Music: www.bensound.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

On this episode of the podcast (watch on YouTube), I am rejoined by my friend and personal trainer Daniel Yores (@danielyores) to discuss our New Years Resolutions or fitness goals for 2023. We compared and contrasted what we are striving for this calendar year from a physical fitness perspective with emphasis on why and how. Despite having dissimilar goals, we had very similar ways that we came up with the goals themselves and how we plan to accomplish them. I think this podcast has good actionable advice for your own fitness goal this year. QUESTION — What is your 2023 fitness goal and how can J-Mart help you get there? Time codes 0:00 - Start0:15 - Intro1:29 - Podcast starts3:19 - Dan’s 2023 fitness goal7:24 - J-Mart’s 2023 fitness goal11:45 - S.M.A.R.T. goals17:49 - Dan’s “Why?”24:20 - J-Mart’s “Why?”33:24 - Dan’s “How?”43:04 - J-Mart’s “How?”55:33 - Managing injuries to achieve goal1:01:27 - Learning the skill of running from David Weck1:18:50 - Dan’s tactics for muscle building1:26:02 - Dan’s thoughts on German Volume Training1:28:40 - Which supplements Dan will take for his goal1:33:34 - Discussing the sustainability of Dan’s goal1:42:50 - Dan’s thoughts on Testosterone Replacement Therapy1:47:10 - J-Mart’s final thoughts on the balance of discipline and fun in training1:50:00 - Outro Connect with J-Mart on Social Media Instagram - https://www.instagram.com/jmartfit/​Twitter - https://twitter.com/jmartfitFacebook page - https://fb.me/jmartmoves​Medium page - https://jmartwrites.medium.com/Email - [email protected] Also listen to JMART CAST, my Monday Morning Podcast about physical and financial health. Make it part of your Monday morning routine.  YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZ Apple - Spotify - Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-cast Referral Links Shakepay - Sign up with my link and we'll each get $10 to buy Bitcoin:https://shakepay.me/r/HNT0N6Q Ledn - Earn interest on your Bitcoin (could be risky to have someone else hold your Bitcoin for you though, be cautious, not your keys not your coins)https://platform.ledn.io/join/c15adfd34db69ea38fcdbf571467c643 Wild Meadows Farm — Amazing quality meat from a Southern Ontario farmhttps://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJd Music: www.bensound.com This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasics On this episode of the podcast, I am joined by Dr. Wes Hendricks (@drweshendricks on Instagram), an online movement coach and the co-host of Movement Athlete podcast. I invited him to State of Health to ask about his direct and to the point feedback approach to coaching. Dr. Hendricks is an accomplished calisthenics practitioner and many of his clients look to get strong and learn similar bodyweight skills such as muscle ups or one arm chin ups. As these are long term pursuits, we talked about how he sets expectations with clients about the length of time it will take to reach them. In addition to the direct and to the point feedback, Dr. Hendricks strives to be a professional coach by personalizing each program to the individual client, providing quick and detailed responses during communication and never missing a deadline to establish a trusted coach-client relationship. We talked about injuries and how they inform his approach of using standards for training clients. He also shared his 85% capacity principle as a way of individualizing his programs. Topics near the latter third of the podcast included why we both like training clients, the drawbacks of training only bodyweight skills, differences between our own training and how we train clients and one principle in fitness that Dr. Hendricks has changed his mind about recently. So if all that sounds interesting then this podcast episode is for you. Time codes 0:00 - Intro 2:12 - Podcast start 5:14 - Dr. Wes Hendricks’ direct feedback approach examples 12:07 - Helping clients reach goals and train safely to avoid injuries 15:22 - Considering long term impact of injuries 19:59 - Managing client expectations 28:22 - How to customize a systematic approach to teaching clients 36:25 - Why does Dr. Hendricks like helping clients 41:17 - Limitations to only training calisthenics 48:51 - Difference between training clients and yourself 56:00 - Changed mind on subject in training 1:01:29 - Outro Connect with J-Mart on Social Media Instagram - https://www.instagram.com/jmartfit/​ Twitter - https://twitter.com/jmartfit Facebook page - https://fb.me/jmartmoves​ Medium page - https://jmartwrites.medium.com/ Newsletter - [email protected] QUESTION — What is your coach's communication style? You can also check out on the platform of your choice, JMART CAST, my Monday Morning Podcast about life and Bitcoin. Like Bill Burr except not Woke so bettah :P  YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZ Apple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697 Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1 Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-cast Referral Links Shakepay - Sign up with my link and we'll each get $10 to buy Bitcoin: https://shakepay.me/r/HNT0N6Q Ledn - Earn interest on your Bitcoin (could be risky to have someone else hold your Bitcoin for you though, be cautious) https://platform.ledn.io/join/c15adfd34db69ea38fcdbf571467c643 Wild Meadows Farm — Amazing quality meat from a Southern Ontario farm https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJd Support this podcast at — https://redcircle.com/state-of-health/donations Music: www.bensound.com Support this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasics On this episode of the podcast, I am joined by Kyle Koch aka @trottingsparrow on Instagram to talk about the benefits of bringing your movement practice to the outside world. I have been following Kyle’s Instagram page for around 3 years after hearing him speak at an online Embodiment conference. Recently, Kyle made a post saying that he would love to be in more dialog with anyone who is interested in order to refine his mental models. Dialog has a profound ability to generate insight, help better formulate ideas, push us to articulate concepts, find relevant metaphors and common ground or new direction through discourse and disagreement. I jumped at the opportunity and invited Kyle to come on State of Health. We discussed how complementary movement and natural settings can be but also the importance of using a specialized environment such as a gym to enhance your experience in nature. An important concept that Kyle also shared is the seasonality of training and how he affords the changing of the seasons to inform his personal movement practice. We finished off the conversation with Kyle explaining how to Sit Spot, the main core routines of nature connection. [email protected] baseglamprevivify.com/events https://www.evolvemoveplay.com/ Connect with J-Mart on Social Media Instagram - https://www.instagram.com/jmartfit/​ Twitter - https://twitter.com/jmartfit Facebook page - https://fb.me/jmartmoves​ Medium page - https://jmartwrites.medium.com/ Newsletter - [email protected] QUESTION — Have you thought about incorporating seasonality into your training? You can also check out my Monday Morning JMART CAST for my unfiltered thoughts and opinions on the platform of your choice: YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZ Apple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697 Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1 Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-cast Referral Links Shakepay - Sign up with my link and we'll each get $10 to buy Bitcoin: https://shakepay.me/r/HNT0N6Q Ledn - https://platform.ledn.io/join/c15adfd34db69ea38fcdbf571467c643 Wild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJd Support this podcast at — https://redcircle.com/state-of-health/donations Music: www.bensound.com Support this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasics On this episode of the podcast, I am joined by Sean Leal who is a Black Belt Brazilian Jiu Jitsu instructor and was my professor at the Yorkdale Martial Arts Academy. I asked Sean to come on the podcast because he has a wealth of knowledge about martial arts history which I’m keen to learn more about. I also wanted to ask Sean about his first hand experience in personal protection and which parts of martial arts training in his opinion translate to effective self defense in street fighting. Lastly, Sean talked about brain damage and shared his experience with post traumatic stress disorder in the last third of the podcast. It’s a long, two and half hour podcast so strap yourselves in.  Connect with J-Mart on Social Media Instagram - https://www.instagram.com/jmartfit/​ Twitter - https://twitter.com/jmartfit Facebook page - https://fb.me/jmartmoves​ Medium page - https://jmartwrites.medium.com/ Newsletter - [email protected] QUESTION — Do you have a loved one in your life who suffers from PTSD? Please share anything you feel comfortable doing so. You can also check out my Monday Morning JMART CAST for my unfiltered thoughts and opinions on the platform of your choice: YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZ Apple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697 Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1 Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-cast Referral Links Shakepay - Sign up with my link and we'll each get $10 to buy crypto: https://shakepay.me/r/HNT0N6Q Ledn - https://platform.ledn.io/join/c15adfd34db69ea38fcdbf571467c643 Wild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJd Support this podcast at — https://redcircle.com/state-of-health/donations Music: www.bensound.com Support this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasics On this episode of the podcast, I am joined by my Brazilian Jiu Jitsu Professor Gabriel Serra to talk about his experiences in training martial arts most of his life starting with Judo at the age of 9. Professor Gabriel holds a black belt in both Judo and Brazilian Jiu Jitsu. We talked about the similarities and differences of the two martial arts and how cross training between them improved his game. I also learned a little bit about the history of how these martial arts were developed. Professor Gabriel also shared how martial arts opened opportunities in his life that he would not have had otherwise such as moving to different parts of the world like the United Arab Emirates and now Canada. I also asked Professor Gabriel about how BJJ can be used to improve health and fitness. We talked about the various aspects of health such as physical activity, nutrition, sleep, environment, and social connections and their relationship with BJJ. So if all that sounds interesting then this podcast episode is for you. Connect with J-Mart on Social Media Instagram - https://www.instagram.com/jmartfit/​ Twitter - https://twitter.com/jmartfit Facebook page - https://fb.me/jmartmoves​ Medium page - https://jmartwrites.medium.com/ Newsletter - [email protected] QUESTION — Did you like the subject of Brazilian Jiu Jitsu? You can also check out my Monday Morning JMART CAST for my unfiltered thoughts and opinions on the platform of your choice: YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZ Apple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697 Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1 Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-cast Referral Links Shakepay - Sign up with my link and we'll each get $10 to buy crypto: https://shakepay.me/r/HNT0N6Q Wild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJd BlockFi — https://blockfi.com/?ref=153dfa59 Support this podcast at — https://redcircle.com/state-of-health/donations Support this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasics On this episode of the podcast, I am rejoined by coach Daniel Yores to talk about Health Sovereignty. Dan was the most popular guest on the podcast from last year and I thought he’d be the perfect person to kick of season 2 of State of Health. My goal for the podcast was to discuss and define what is health and what are the responsibilities each individual can take on for themselves to maintain a healthy life for as long as possible. Before getting too far into the podcast, I asked to Dan to talk a little bit about his experience doing 50+ podcast episodes about fitness throughout last year and the current fitness journey he’s on to cut excess fat and get lean after a big bulking period. With regards to health, we broke it down into the categories of physical activity, nutrition, sleep, environment and mental health, discussing each one in depth. Lastly, we finished off talking a little about financial health, as that is closely tied to everything discussed earlier but rarely talked about. This was a great conversation and I think you’ll take away a lot from it. If you like hearing Dan on the podcast, reach out to him on social media and listen to his podcast. https://www.instagram.com/danielyores/ https://twitter.com/danielyores https://open.spotify.com/show/1Ucqrk2mnJF0PY8fJG91F2?si=9e6f24e4c07e4e33 Connect with J-Mart on Social Media Instagram - https://www.instagram.com/jmartfit/​ Twitter - https://twitter.com/jmartfit Facebook page - https://fb.me/jmartmoves​ Medium page - https://jmartwrites.medium.com/ Newsletter - [email protected] QUESTION — Did you like having Dan back as a guest for this episodes? Time codes 0:15 - Intro 2:07 - Podcast begins 3:05 - Dan's top lessons from doing 50 podcasts last year 7:55 - Dan's current goal to get lean after bulking 12:42 - What is Health Sovereignty 18:20 - Physical activity 27:45 - Nutrition 38:54 - Sleep 46:00 - Mental health 52:34 - Environment 1:08:10 - Financial health 1:22:18 - Outro You can also check out my Monday Morning JMART CAST for my unfiltered thoughts and opinions on the platform of your choice: YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZ Apple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697 Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1 Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-cast Referral Links Shakepay - Sign up with my link and we'll each get $10 to buy crypto: https://shakepay.me/r/HNT0N6Q Wild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJd BlockFi — https://blockfi.com/?ref=153dfa59 Support this podcast at — https://redcircle.com/state-of-health/donations Support this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com

Get started with my FREE bodyweight training program Body Basics which requires no equipment by going to https://subscribepage.com/bodybasics On this episode of the podcast, I have compiled the best clips from the State of Health podcast in 2021. There were a wide variety of topics covered such as personal training, nutrition (particularly about saturated fat and risk of CVD), emergency resuscitation, Wim Hof breathing, back pain and vitamin D. Some episodes were recorded solo while others were interviews with other coaches, clients and doctors. Please enjoy and best wishes for 2022. Connect with J-Mart on Social Media Instagram - https://www.instagram.com/jmartfit/​ Twitter - https://twitter.com/jmartfit Facebook page - https://fb.me/jmartmoves​ Medium page - https://jmartwrites.medium.com/ Newsletter - [email protected] QUESTION — What was your favourite episode from 2021? Time codes 0:15 - Intro 1:18 - Top 2 Benefits of Working with Personal Trainers 2:10 - Trainer Focus for Long Term Success 3:23 - Value of Progress Photos 4:21 - Diaphragmatic Breathing 6:58 - Saturated Fat and Risk of Cardiovascular Disease 9:03 - PUFA vs SFA for Coronary Heart Disease 11:40 - Summary and Minnesota Coronary Experiment 21:49 - Diet Heart Hypothesis 26:29 - Triglyceride Transport in Bloodstream 30:41 - Metabolic Syndrome is the Biggest Risk Factor for Heart Disease 32:59 - Animal Fat vs Seed Oils My Opinioin 35:13 - My Lipid Panel from Canadian Health Measures Survey 37:04 - Likelihood of Resuscitation Success 40:08 - When NOT to Resuscitate 43:32 - Tiers of Medical Care 46:06 - Sympathetic Nervous System and Innate Immune Response Defined 50:59 - Experimental Endotoxemia Explained 53:39 - Overcoming Back Pain by Trusting the Process 1:05:15 - Bio Psycho Social Model of Back Pain 1:08:13 - Vitamin D Essentials 1:13:47 - Outro You can also check out my Monday Morning JMART CAST for my unfiltered thoughts and opinions on the platform of your choice: YouTube - https://youtube.com/playlist?list=PLZiptzWGRSXNYGgPEVFFzUGauXObYProZ Apple - https://podcasts.apple.com/ca/podcast/jmart-cast/id1581359697 Spotify - https://open.spotify.com/show/5ZAV5xz6O51MyfovBO6c32?si=-lOyuEe7SNKt8J8oiz-TgQ&dl_branch=1 Amazon Music - https://music.amazon.ca/podcasts/53f3b6e8-ca9d-492f-bb68-0282d65344fb/jmart-cast Referral Links Shakepay - Sign up with my link and we'll each get $10 to buy crypto: https://shakepay.me/r/HNT0N6Q Wild Meadows Farm — https://wildmeadowsfarm.ca/register?referral_code=V2OMFtc5XYJd BlockFi — https://blockfi.com/?ref=153dfa59 Support this podcast at — https://redcircle.com/state-of-health/donations Support this podcast at — https://redcircle.com/state-of-health/donations This is a public episode. If you would like to discuss this with other subscribers or get access to bonus episodes, visit jmartfit.substack.com