PAC Talk with Pieter Vodden

Five years ago Dr. Sofi first joined Pac Talk. A lot has changed since — for her business, her body, and for Piet too. This episode is a full catch-up covering three big things: how to actually prevent ACL injuries in young athletes, why she's dedicating part of her career to training the next generation of physical therapists, and what it really looks like to balance being a business owner, physical therapist, gym owner, athlete, and wife all at once.Dr. Sofi runs Raw Performance in San Dimas, where roughly 60% of her caseload is kids. She breaks down what she's actually seeing in her clinic — the majority of ACL tears she treats come from soccer and flag football, roughly 75% in female athletes, driven by a combination of overtraining without recovery, inadequate strength training, and in some cases nutrition trends swinging back toward "skinny is better." She also gets into the research connecting hormonal fluctuations during ovulation to increased ligament laxity and ACL risk — an important, underdiscussed piece of the picture for parents of young female athletes.They tackle the biggest myth head-on: that lifting weights stunts a child's growth. It doesn't. Dr. Sofi trains kids as young as four, and the evidence is clear that properly supervised strength training builds resilient tendons, ligaments, and joints — the exact opposite of what old-school thinking assumed.Beyond the clinical side, this episode gets personal. Dr. Sofi opens up about teaching at Azusa Pacific to help train the next generation of PTs, training for the Chicago Marathon while running her own practice, learning to set boundaries with clients, and why choosing to do something that scares you — whether that's a marathon or standing in front of a room of grad students — is exactly what keeps you growing.This one's for parents of young athletes, for anyone juggling multiple roles and wondering how to do it without burning out, and for anyone who believes community and education are just as important as reps in the gym. Connect with Dr. SofiInstagram💪 Join the 7-Day Results Accelerator to build clarity, momentum, and sustainable joy in your routine. pharosathleticclub.comIf you are in Southern California come train with us Echo ParkRedondo BeachIdyllwildPalm SpringsFollow Pharos, Piet and Emylee on Instagram for more fitness related content.

Seven years ago, Graham Jenkins walked into Pharos Echo Park a month before COVID hit. Today he's the head boxing coach, about to step into a head coach role at the club — and about to take on the biggest physical challenge of his life.In this episode, Piet sits down with Graham to talk about seven years of growth, what actually makes a great coach, and why experience will always beat certification. They dig into why boxing might be one of the most complete fitness disciplines that exists — building explosive power, coordination, cardiovascular health, and confidence all at once — and why so much of boxing conditioning is still stuck using outdated methods while combat sports as a whole have evolved dramatically over the last decade, largely thanks to the UFC's influence on strength and conditioning.Graham opens up about his own boxing journey starting at age five, thirty-one years of training built entirely around power and explosiveness, and the genetic wildcards that separate fighters like Tyson, Fury, and Mayweather. Then the conversation shifts into new territory: Graham's decision to step into natural bodybuilding for the first time in his life, working with coach Tyler Bowman to completely restructure his training and nutrition — including pushing his calories up to 3,500 a day and learning, for the first time, how to eat enough instead of doing too much.They also get into the real conversation nobody has enough — the mental side of a body recomposition journey, protecting your relationship with food during a diet phase, and why "everything works but nothing works forever" when it comes to training adaptation.This one covers coaching philosophy, the business side of running a gym, and why human connection and community will always matter more than any app or AI ever could.Pharos Redondo turns 3 this weekend — come celebrate with a beach party.Reach out to schedule a consultation and discover whether our programs are the right fit for you.Connect with GrahamInstagram💪 Join the 7-Day Results Accelerator to build clarity, momentum, and sustainable joy in your routine. pharosathleticclub.comIf you are in Southern California come train with us Echo ParkRedondo BeachIdyllwildPalm SpringsFollow Pharos, Piet and Emylee on Instagram for more fitness related content.

One Week After ACL Reconstruction: The Unfiltered Recovery Report | PAC Talk Podcast with Pieter VoddenNo script. No filter. Just an honest breakdown of what week one after ACL reconstruction actually looks like.Piet's ACL was completely detached. He opted for a patella tendon graft — the gold standard, the strongest option, and also the most painful with the longest recovery. His reasoning was simple: he's not going to stop doing dumb shit, so it needed to be as strong as possible.In this update he walks through everything: the surgery at USC with Dr. Weber, the first physio session with Dr. Sophie at Pharos Echo Park, hitting 80% knee flexion within 24 hours, heel slides, electric stim, the Game Ready ice machine, red light therapy, and the peptide protocol he's running.He also gets into the parts nobody talks about — how hard it is to sleep, the paranoia that you've re-torn something every time it feels good, the muscle loss you can see in the mirror, the calorie adjustment when you go from active to sedentary overnight, and the mental side that's been far harder than the physical.He's been in the gym every single day. Push, pull, single leg, core. Because as he puts it — if you have surgery and then do nothing, that's an excuse. There's always something you can do.The goal at the end of all this: the Austin Half Marathon in February.If you're going through injury or surgery right now, this one's for you. Nothing here is special or unique — it's all completely doable. Get a good doctor, a good physio, and a good gym. Interested in learning more about our coach-led, medically guided approach to health optimization?Reach out to schedule a consultation and discover whether our programs are the right fit for you.💪 Join the 7-Day Results Accelerator to build clarity, momentum, and sustainable joy in your routine. pharosathleticclub.comIf you are in Southern California come train with us Echo ParkRedondo BeachIdyllwildPalm SpringsFollow Pharos, Piet and Emylee on Instagram for more fitness related content.

Piet sits down with Josh Phillips — GM of Pharos Idyllwild and Pharos Palm Springs — for one of the most wide-ranging conversations in Pac Talk history. Five years in the making and worth every minute.Josh grew up in Idyllwild, got hooked on weightlifting at 14, spent years as a trail runner and rock climber, and somewhere along the way survived an avalanche at 21 that changed how he looks at everything. He and his climbing partner both thought they were going to die on a snow-covered mountain in their own backyard. What came out of it wasn't fear — it was gratitude, hunger and a decision to live a richer life.From there, Josh found Pharos. Got his ass kicked. Kept showing up. Became a coach, then a manager, then helped build Pharos Palm Springs from the ground up — driving equipment down the mountain, laying floors, running on empty during a bodybuilding prep and never once complaining.They get into what it actually takes to run a gym — the spreadsheets nobody warned you about, the thin margins in California fitness, the difference between being a great coach and being a great manager, and why everything you see on Instagram about overnight gym success is complete nonsense.They also break down the 6x6 training method they did before recording — high volume, lower weight, short rest, great pump. A protocol you can do anywhere.This one is honest, real and genuinely inspiring. Interested in learning more about our coach-led, medically guided approach to health optimization?Reach out to schedule a consultation and discover whether our programs are the right fit for you.💪 Join the 7-Day Results Accelerator to build clarity, momentum, and sustainable joy in your routine. pharosathleticclub.comIf you are in Southern California come train with us Echo ParkRedondo BeachIdyllwildPalm SpringsFollow Pharos, Piet and Emylee on Instagram for more fitness related content.

Your Diagnosis Doesn't Define You — It Just Changes the PlanHave you ever been told to “just rest” after an injury… only to feel like you were being asked to stop being yourself?In this Shorty episode Emylee jumps in to give an update after Pieter’s ACL reconstruction surgery and being a high achiever forced to modify. It’s about identity, adapting when life forces you to slow down, and why the right strategy and support system can help you keep chasing what you love. Whether you’re recovering from surgery, dealing with arthritis, staring at an MRI report, or simply trying to get back to doing what you love, I hope this conversation reminds you that there’s almost always a way to keep moving forward.Interested in learning more about our coach-led, medically guided approach to health optimization?Reach out to schedule a consultation and discover whether our programs are the right fit for you.💪 Join the 7-Day Results Accelerator to build clarity, momentum, and sustainable joy in your routine. pharosathleticclub.comIf you are in Southern California come train with us Echo ParkRedondo BeachIdyllwildPalm SpringsFollow Pharos, Piet and Emylee on Instagram for more fitness related content.

Have you ever left an appointment, seminar, or coaching session completely inspired… only to find yourself slipping back into old habits within days?This week, I share a simple story that completely changed how I think about behavior change. You’ll learn why motivation isn’t enough, how your environment quietly shapes your decisions, and one practical framework you can use today to stop setting yourself up to fail and start building habits that actually last.Connect with PAC BioPerformanceInterested in learning more about our coach-led, medically guided approach to health optimization?Reach out to schedule a consultation and discover whether our programs are the right fit for you.💪 Join the 7-Day Results Accelerator to build clarity, momentum, and sustainable joy in your routine. pharosathleticclub.comIf you are in Southern California come train with us Echo ParkRedondo BeachIdyllwildPalm SpringsFollow Pharos, Piet and Emylee on Instagram for more fitness related content.