Join Brandon for an enlightening conversation with Dr. Jim Kennedy, a seasoned Doctor of Chiropractic care with a specialization in optimizing the performance of athletes. In this episode, we explore the crucial role of nutrition in achieving longevity and peak athletic performance, emphasizing the importance of consuming whole foods over processed alternatives.

Dr. Kennedy sheds light on the deceptive tactics employed by food engineers and the marketing strategies of big food corporations, which often lead to confusion among consumers. By advocating for a return to whole, unprocessed foods, he offers valuable insights into nourishing the body for optimal health and vitality.

Furthermore, our discussion delves into the prevalent issue of lower back pain exacerbated by sedentary lifestyles. Dr. Kennedy shares practical tips and daily activities to alleviate back pain and enhance overall mobility, empowering listeners to take proactive steps towards better spinal health.

Whether you're an athlete striving for peak performance or an individual seeking to improve your overall well-being, this podcast episode provides actionable advice and valuable perspectives from Dr. Jim Kennedy's wealth of experience in chiropractic care and sports medicine. Tune in to unlock the secrets to a healthier, more vibrant life.

Fitness Training Programs | High Protein Nutrition Pack

Social Media:

www.HomeTownGym.net | Instagram | Facebook | YouTube

Memory Foam Seat Cushion

Brandon delves into the fascinating life and career of Ellie Cooper, a remarkable athlete and coach whose journey is nothing short of inspiring. Ellie is currently the Player Performance Director for Florida State Softball and manages her own business helping other young athletes and people improve their mental performance within athletics. She’s a former Captain and All ACC Team Member of Florida State Softball, and Captained the 2016 New Zealand National Team.

The conversation centers around enhancing mental performance and development for collegiate softball players at Florida State. Ellie shares her wealth of knowledge and experiences, shedding light on the crucial role of mental fortitude in the world of collegiate and international softball.

Throughout the conversation, Ellie delves into the intricacies of coaching for optimal mental performance, she discusses strategies to help players manage pressure, build resilience, and maintain focus during high-stakes moments on the field. What’s best, is these same practices can apply to your job, business, fitness, and so much more.

A significant part of the podcast is dedicated to Ellie's time as a standout player for the Florida State softball team. She reflects on the highs and lows of her collegiate softball experience, sharing memorable moments and lessons learned along the way. Additionally, Ellie takes us behind the scenes of her involvement with the New Zealand National Softball team, providing a glimpse into the pride and challenges of representing her home country on the international stage.

The conversation takes a turn towards Ellie's fitness journey, exploring her experiences with CrossFit, marathon running, and triathlons. Listeners gain valuable insights into the physical and mental aspects of pushing one's limits in various athletic pursuits. Ellie's dedication to her fitness regimen not only complements her softball career but also serves as a testament to her overall commitment to excellence.

This podcast episode offers an exploration of Ellie Cooper's journey, touching on the mental fortitude required for high-level softball, the diverse world of fitness endeavors, and the unique experiences of being a part of both college and national softball teams. Listeners are sure to be inspired by Ellie's story of dedication, resilience, and achievement in the world of sports.

Ellie Cooper:

Instagram | X | @coachelcooper

Social Media:

www.HomeTownGym.net | Instagram | Facebook | YouTube

Florida State Softball:

Schedule | Instagram | X

Huberman Labs Podcast | David Goggins: How to Build Immense Inner Strength

Brandon details how to input your calculated calories and macronutrients for weight-loss into MyFitnessPal.

We strongly suggest you watch this on our YouTube Channel.

Social Media:

www.HomeTownGym.net | Instagram | Facebook | YouTube

HomeTown Gym Fitness Programs

Brandon delve’s into the world of counting macronutrients and calories as a powerful strategy for effective weight loss. During the show Brandon breaks down the importance of understanding the balance between proteins, fats, and carbohydrates, and how tracking these macronutrients can play a crucial role in achieving your fitness goals.

We explore the concept of calorie counting, discussing its benefits and potential pitfalls. From deciphering food labels to utilizing tracking apps, and going over the actual math and formulas for success. We provide practical tips and insights to empower watchers and listeners on their weight loss journey.

Stay tuned for future episodes such as counting calories and macronutrients for muscle development, suggested meal frequency, and more as we continue our Nutrition 101 series.

NEWLY RELEASED - HomeTown Gym Nutrition Packs

Social Media:

www.HomeTownGym.net | Instagram | Facebook | YouTube

Calorie & Macronutrient Calculations for Weight-loss

*I've always used MyFitnessPal to track food.

Key - BW = Body Weight, P= Protein, F = Fat, and C = Carbs

• Protein - 0.8*BW
• Caloric Range - 10*BW & 12*BW
• Protein Percentage - Protein Intake (0.8*BW) / High End of Caloric Range (12*BW)
• *Adjust fats and carbs percentages to fit your style of eating.

Calorie & Macronutrient Calculations for Refeed days:

*I've always used MyFitnessPal to track food.

• Protein - 0.8*BW
• Caloric Range - 15*BW & 17*BW
• Protein Percentage - Protein Intake (0.8*BW) / High End of Caloric Range (17*BW)
• *Adjust fats and carbs percentages to fit your style of eating.

Send questions to info@hometowngym.net

Food Scale - Amazon

Brandon and Andrew kick off the discussion by acknowledging the diverse challenges parents and people face when trying to incorporate regular exercise into their routines. They explore the importance of setting realistic goals and emphasize the significance of consistency over intensity, especially for those new to fitness. Drawing from their own experiences, Brandon and Andrew offer personalized advice on tailoring workout frequencies to individual lifestyles. They discuss the role of variety in exercise routines, debunking the myth that more workouts necessarily lead to better results. Listeners will appreciate the hosts' realistic approach, understanding that life often throws curveballs, and that it's okay to adapt fitness plans accordingly. The episode covers the science behind workout frequency, touching on the benefits of rest and recovery. Brandon and Andrew explain how a balanced approach, including both strength training and cardiovascular exercises, can contribute to overall well-being. As the podcast unfolds, listeners gain valuable insights into finding the sweet spot for workout frequency. Brandon and Andrew encourage a mindful approach, focusing on quality rather than quantity, and they emphasize the importance of listening to one's body. Whether you're a parent juggling family responsibilities or a fitness novice navigating the world of workouts, this episode provides practical advice, motivation, and a sense of camaraderie.

HomeTown Gym Nutrition Packs

HomeTown Gym Fitness Programming

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Social Media:

www.HomeTownGym.net | Instagram | Facebook | YouTube

Andrew Doubek @andrew_doubek_dpt

Instagram | Facebook

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App and Tool Suggestions from Andrew:

Garmin Watches | Zones for Training | Nordic Walking

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Sample Workouts from Brandon and Andrew: Send questions to info@hometowngym.net for more information.

EMOM 10

10-15 Goblet Squats

10-15 Push Ups

12-20 Lunges

150m - 200m Row

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20-15-10-5

Air Squats

Single Leg V-Ups

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3xMax Reps

Incline Push-ups

Rest 3 Minutes

Today we explore the world of nutrition and dive into the benefits of finding a sustainable nutrition regimen that works for you. In today's episode, Brandon tells his personal story about running through the spectrum of nutrition options, from flexible approaches to more strict regimens, to help you find what aligns best with your lifestyle and goals.

First up, we'll discuss the concept of flexible nutrition. This approach allows for adaptability, ensuring that your eating habits can evolve with your changing needs and circumstances. We'll explore the benefits of being able to enjoy a variety of foods while still meeting your nutritional goals, and how tracking macros can play a role in this flexible approach.

Throughout the episode, we'll emphasize the importance of choosing a nutrition regimen that is sustainable for you. We'll discuss how finding the right balance between flexibility and structure can lead to long-term success, helping you achieve your health and wellness goals without feeling restricted or overwhelmed.

Join us as we navigate the diverse landscape of nutrition programs, providing insights and tips to help you make informed choices for a healthier, more sustainable lifestyle.

NEWLY RELEASED - HomeTown Gym Nutrition Packs

Social Media:

www.HomeTownGym.net | Instagram | Facebook | YouTube

Brandon delves into the secrets of maintaining a consistent workout routine. In this episode, he shares invaluable insights on how listeners can conquer the challenges of staying committed to their fitness goals and MAKING sure they complete their weekly workouts.

The episode kicks off by emphasizing the importance of setting realistic expectations. Listeners learn about the power of starting slow (ie: 1-2 workouts per week) and building habits. Brandon discusses the pitfalls of setting overly ambitious targets and how this can lead to discouragement. By embracing a balanced approach to weekly workouts, the podcast encourages individuals to foster a positive mindset that fuels their fitness journey.

Moving on, Brandon tackles the significance of scheduling workouts as a critical component of success. He explores various methods for integrating exercise into daily routines, whether it's through calendar apps, planners, or dedicated time blocks. By highlighting the transformative impact of consistency, Brandon inspires listeners to view scheduled workouts as non-negotiable appointments with their well-being.

A highlight of the episode is the exploration of the benefits of having someone program workouts for you. Brandon discusses the advantages of seeking professional guidance, whether it's through a personal trainer, fitness app, or online program. By outsourcing the planning aspect, individuals can alleviate the burden of creating their own routines, and focus their time on the things they LOVE!

Throughout the episode, Brandon shares personal anecdotes including his failures and successes, creating a relatable and engaging atmosphere for listeners. This episode of the HomeTown Gym Podcast serves as a practical guide for anyone seeking to revolutionize their approach to fitness and establish a sustainable workout routine. With these three foolproof strategies, listeners are equipped with the tools to overcome obstacles and stay on track towards their fitness aspirations.

Social Media:

www.HomeTownGym.net | Instagram | Facebook | YouTube

But that's just one facet of Colin's remarkable life. In this episode, we uncover the narrative of his transition from serving as a dedicated police officer with the Loudoun County Sheriff's Department to becoming the founder of Recruiting Heroes, his own recruiting business. Discover the motivations, struggles, and pivotal moments that fueled his decision to venture into entrepreneurship and create a company dedicated to connecting top talent with organizations in need. Colin's story is not just about physical endurance but also about the resilience and adaptability required to navigate the diverse terrains of life. His experiences both on the racecourse and in the business world offer valuable insights for anyone seeking inspiration, motivation, or considering a major career shift. Join us as we explore the multifaceted journey of Colin Whittington—someone who exemplifies the spirit of pushing boundaries, breaking barriers, and creating his own path to success. This is more than a story of competition and business; it's a testament to the indomitable human spirit.

Social Media:

www.HomeTownGym.net | Instagram | Facebook | YouTube

Colin's Social Media:

www.recruitingheroesllc.com | LinkedIn | Instagram | Facebook