From The Source Podcast

From The Source Podcast. Season 2 | Episode 34 out now.In episode 34 of From The Source Podcast, we talk about the critical topic of injury prevention, particularly focusing on common injuries affecting the shoulders, knees, and back. The episode begins with sharing a personal experience of a knee injury caused by running, emphasising the importance of injury prevention for sustaining long-term training.Key highlights include an exploration of common injuries such as shoulder overuse, weak glutes leading to knee pain, and poor bracing techniques during weight lifting. We delve into the differences between normal training discomfort and pain, advice on proper warm-up exercises, and the significance of progressive training. Practical tips like focusing on form and scaling movements are discussed to help both beginners and experienced athletes avoid injuries and maintain consistent training.Lastly, the importance of listening to one’s body and integrating rest into workout routines to achieve long-term fitness goals. Tune in for a detailed breakdown and actionable advice to keep your training safe and effective.Chapters:00:00 Introduction and Personal Injury Story 01:00 Common Causes of Injuries in Training 02:43 Preventing Shoulder Injuries 04:13 Understanding and Preventing Knee Injuries 06:06 Lower Back Injuries and Prevention 08:13 Warm-Up Exercises for Injury Prevention 11:18 Scaling Training and Listening to Your Body 15:27 Recognising Red Flags and Importance of Rest 19:26 Conclusion and New Year WishesSubscribe and follow the channel. Social links below.Linktree: https://linktr.ee/fromthesourcepodcastSpotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHfApple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532Strava Run Club: https://rb.gy/km2bcuSaint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

From The Source Podcast. Season 2 | Episode 33 out now.In this episode of 'From The Source Podcast,' the host discusses the difference between hypertrophy (muscle size) and strength training. They delve into the goals and methods of each training type, stating, 'Hypertrophy is about increasing the muscle size, whereas strength is about how much force you can produce.' The podcast covers practical advice for beginners, like starting with compound lifts and progressively overloading. It also includes personal anecdotes and tips for balancing both training styles while highlighting the importance of recovery and consistency. Tune in for a comprehensive breakdown of these two popular training methods.Chapters:00:00 Introduction and Holiday Greetings 00:30 Hypertrophy vs. Strength: What's the Difference? 02:17 Training Goals: Deciding Your Path 03:08 Training Techniques for Hypertrophy and Strength 08:58 Common Mistakes and Misconceptions 13:35 Balancing Strength and Hypertrophy for Beginners 18:16 Final Thoughts and AdviceSubscribe and follow the channel. Social links below.Linktree: https://linktr.ee/fromthesourcepodcastSpotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHfApple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532Strava Run Club: https://rb.gy/km2bcuSaint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

From The Source Podcast. Season 2 | Episode 32 out now.Welcome back to 'From The Source Podcast' for episode 32, airing just before Christmas! In this episode, we dive deep into the critical role of sleep for gym enthusiasts, runners, and anyone seeking to boost their performance. Discover why "sleep is the most important recovery tool" and how it helps with muscle repair, reducing stress, and enhancing overall performance. Learn about the magic window of 7 to 9 hours of sleep, the significance of sleep quality versus quantity, and effective pre-sleep rituals to improve sleep. Host insightful tips on regulating stress, avoiding disruptive sleep habits, and tracking sleep quality using smart devices. Don't miss these vital insights to make sleep your strongest ally in achieving fitness goals.Chapters:00:00 Welcome and Holiday Greetings 00:27 Introduction to Sleep and Recovery 02:05 The Science of Sleep 03:15 Impact of Poor Sleep on Performance 04:50 Optimal Sleep Duration and Cycles 08:08 Improving Sleep Quality 10:38 Pre-Sleep Rituals and Tips 14:45 Sleep Tracking Devices 16:08 Final Thoughts and Holiday WishesSubscribe and follow the channel. Social links below.Linktree: https://linktr.ee/fromthesourcepodcastSpotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHfApple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532Strava Run Club: https://rb.gy/km2bcuSaint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

From The Source Podcast. Season 2 | Episode 31 out now.In episode 31 of the 'From The Source Podcast', the discussion centres around the often unnoticed factors that hinder progress in training, whether it's running, gym workouts, or other forms of exercise. The episode examines the silent killers such as lack of sleep, chronic stress, and poor form. The host also touches on vital aspects like the importance of a balanced diet, the role of protein in muscle recovery, and the significance of proper rest and recovery. Practical tips for tracking progress and avoiding overtraining are provided to help both beginners and seasoned athletes achieve better results.Chapters:00:00 Introduction to Episode 31 00:06 Silent Killers of Progress 01:38 The Importance of Sleep and Stress Management 04:42 Common Gym Mistakes: Poor Form and Ego Lifting 07:40 Fuel and Recovery: The Essentials 11:42 Overtraining and Lack of Rest 16:01 Tracking Your Progress 18:44 Conclusion and Next Week's PreviewSubscribe and follow the channel. Social links below.Linktree: https://linktr.ee/fromthesourcepodcastSpotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHfApple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532Strava Run Club: https://rb.gy/km2bcuSaint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

From The Source Podcast. Season 2 | Episode 30 out now.In this episode of 'From The Source Podcast,' we focus on creating a quick and effective 5-step warmup routine that is relevant for all exercisers, whether you're running, lifting, or engaging in any physical activity. Our host shares their own struggles with regular warmup routines and breaks down a simple sequence to get your body ready. The steps include initial cardio to warm up your muscles, dynamic stretching to prepare your joints, mobility drills, light sets to ease into the main workout, and mental preparation techniques. Tune in for practical advice on how warming up can reduce injury risks and improve your performance.The episode also announces the upcoming launch of the podcast's new website, featuring blogs, links to episodes, and more interactive features.Chapters:00:00 Introduction and Episode Overview 00:40 Importance of Warming Up 01:07 Step 1: Warming Up the Body 02:46 Step 2: Dynamic Stretching 04:08 Step 3: Mobility Drills 05:19 Step 4: Light Sets and Activation 06:57 Step 5: Mental Preparation 08:15 Conclusion and Final Thoughts 09:34 Podcast Updates and FarewellSubscribe and follow the channel. Social links below.Linktree: https://linktr.ee/fromthesourcepodcastSpotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHfApple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532Strava Run Club: https://rb.gy/km2bcuSaint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

From The Source Podcast. Season 2 | Episode 29 out now.In this episode of From The Source Podcast, we dive into the transition from machine-based exercises to free weights. Aimed specifically at beginners in fitness, we discuss the signs that indicate you're ready to make the switch and the benefits of incorporating free weights into your routine. Whether you're looking to build functional strength or improve your confidence in the gym, this episode covers key exercises, injury prevention tips, and practical advice to help you progress. Tune in for a comprehensive guide to mastering free weights and enhancing your fitness journey.Chapters:00:00 Welcome Back to From The Source Podcast 00:46 Episode Focus: Strength Training for Beginners 02:08 Transitioning from Machines to Free Weights 03:13 Signs You're Ready for Free Weights 07:16 Benefits of Free Weights 11:02 Starting with Free Weights: Tips and Techniques 13:58 Injury Prevention and Warm-Up Tips 16:25 Episode Wrap-Up and Future PlansSimple Progression: Machines → Free WeightsLower BodyLeg Press → Goblet Squat → Barbell SquatBuild knee tracking & depthAdd weight only when stabilisation feels naturalHamstring Curl → Dumbbell RDL → Barbell RDLStrengthens posterior chain for runningPractice hip hinge pattern firstLeg Extension → Step-Ups / LungesPrioritises functional knee strengthBack & Upper BodyLat Pulldown → Assisted Pull-Up → Pull-UpStart with slow negatives (lowering phase)Chest Press Machine → Dumbbell Bench → Barbell BenchDumbbells force stability, barbell builds powerSeated Row → Dumbbell Row → Barbell Bent RowSubscribe and follow the channel. Social links below.Linktree: https://linktr.ee/fromthesourcepodcastSpotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHfApple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532Strava Run Club: https://rb.gy/km2bcuSaint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

Breaking Through Plateaus in Fitness and Life | From The Source Podcast Ep. 28In Episode 28 of the From The Source Podcast, we delve deep into the concept of plateauing in various aspects of life, especially in fitness and running. Host discusses personal experiences with hitting plateaus in running and CrossFit, and provides practical advice on how to manage and overcome these challenging periods. Topics include the importance of varying routines, proper nutrition, rest, and mental strategies to reset and reignite motivation. Whether you're dealing with a fitness plateau or a routine slog in daily life, this episode offers insights and solutions to help you push through and keep moving forward.00:00 Introduction and Episode Overview 00:30 Understanding Plateaus in Fitness 01:37 Common Signs of Plateaus 04:05 Causes of Plateaus 08:14 Solutions to Overcome Plateaus 11:48 Mindset and Tracking Progress 14:34 Final Thoughts and EncouragementSubscribe and follow the channel. Social links below.Linktree: https://linktr.ee/fromthesourcepodcastSpotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHfApple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532Strava Run Club: https://rb.gy/km2bcuSaint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

From The Source Podcast. Season 2 | Episode 27 out now.Welcome back to From The Source Podcast, episode 27! In this episode, we dive into nutrition basics for fitness beginners. We cover essential topics such as calorie consumption, macronutrients, the importance of protein, and maintaining a balanced diet. Learn simple and effective tips to fuel your workouts and understand how to manage your diet without getting overwhelmed by calorie counting. Whether you're trying to lose weight, gain muscle, or maintain a healthy lifestyle, this episode is packed with practical advice to help you on your fitness journey. Don't miss out on the sample meal plan in the description!Day Meal Plan: Breakfast: oats with Greek yoghurt, berries, and honey.Lunch: chicken or tofu wrap with salad and whole-grain tortilla.Snack: protein shake or handful of nuts.Dinner: salmon, rice, and mixed vegetables.Post-workout: smoothie with banana + protein powder.Chapters: 00:00 Introduction and Apologies 00:57 Starting Your Fitness Journey 01:28 Understanding Basic Nutrition 02:05 Calories and Macros Explained 04:07 Importance of Protein 05:29 Simple Meal Ideas 09:32 Debunking Diet Myths 12:18 Hydration and Electrolytes 15:06 Final Thoughts and EncouragementSubscribe and follow the channel. Social links below.Linktree: https://linktr.ee/fromthesourcepodcastSpotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHfApple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532Strava Run Club: https://rb.gy/km2bcuSaint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource

From The Source Podcast. Season 2 | Episode 26 out now.In this episode of From The Source Podcast, we discusses the importance of building fitness habits and how discipline and consistency can lead to success, even in the absence of motivation. He explores the concept of habit-stacking, how to start small, track progress, and the role of accountability. The episode provides practical strategies and insights for anyone looking to break the cycle of starting and stopping their fitness routine and build lasting habits.00:00 Introduction and Episode Theme 00:26 The Irony of Building Fitness Habits 00:41 The Role of Motivation in Fitness 02:07 Creating Consistent Habits 04:52 Habit Stacking Techniques 10:18 Tracking Progress and Accountability 12:17 Final Thoughts and EncouragementSubscribe and follow the channel. Social links below.Linktree: https://linktr.ee/fromthesourcepodcastSpotify: https://open.spotify.com/show/1CKMfe7YkTlDru4O7PysHfApple Podcasts: https://podcasts.apple.com/us/podcast/from-the-source-podcast/id1731748532Strava Run Club: https://rb.gy/km2bcuSaint Virgo: Get 15% off with our sports wear sponsor. Use code ‘fromthesource’ at www.saintvirgo.com/discount/fromthesource