From The Source Podcast

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

From The Source Podcast. Season 2 | Episode 24 out now.In this episode of 'From The Source Podcast', we talk about the anxiety and excitement of your first day at the gym. Whether it's a commercial gym, CrossFit facility, or a specialised training centre, the experience can be daunting. We share personal anecdotes from his first gym visit at 15-16 years old, provides practical tips on what to bring, how to navigate different gym zones, and emphasises the importance of confidence. Learn about basic gym etiquette and the benefits of starting with a simple workout plan. This episode aims to help beginners build confidence and make the most out of their initial gym experience.00:00 Introduction to the Podcast 00:43 Overcoming First Day Gym Anxiety 02:23 Navigating the Gym Environment 08:07 Gym Etiquette and Considerations 11:09 Beginner Workout Plan 13:09 Building a Fitness Routine 16:32 Engaging with the Gym Community 17:35 Conclusion and Viewer InteractionSubscribe 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.In this episode, the host discusses the importance of rest days in training routines, particularly for runners, but also applicable to individuals engaging in High Rocks, CrossFit, and general fitness. The episode is inspired by the host's personal experience of an unplanned rest period due to life events and highlights how rest can benefit performance and prevent injuries. The host differentiates between active rest (such as light activities and mobility exercises) and passive rest (complete downtime), and shares personal strategies for incorporating rest into training plans effectively.00:00 Welcome Back and Personal Update 00:19 The Importance of Rest for Runners 01:47 Types of Rest Days 04:36 Active vs Passive Recovery 05:42 Personal Experience and Tips 08:42 Weekly Rest Day Structure 10:31 Conclusion and Future EpisodesSubscribe 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 22 out now.In this shorter episode of From The Source Podcast, we dive into the new features of the Strava app, particularly the training zones and power skills available for runners and cyclists. Learn how these features can optimize your training by providing actionable insights into your heart rate, pace, and power output. Whether you're a beginner or an experienced athlete, this episode will help you understand how to use data-driven training to enhance your performance. Tune in for practical tips on leveraging Strava's advanced analytics without getting overwhelmed.00:00 Introduction and Episode Overview 00:32 Exploring Strava's New Features 01:31 Understanding Training Zones 02:17 Power Skills for Cyclists 03:25 Benefits and Risks of Training Zones 04:26 Practical Tips for Using Training Zones 06:22 Data Accuracy and Common Issues 11:10 FAQs and Community Insights 13:10 Future Content and Closing RemarksSubscribe 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