Between Two Coaches – Détails, épisodes et analyse

In this conversation, the Coach Nick and Coach Amanda are joined by Leah Avery and Winnie Lizardo to discuss various topics related to physical therapy and recovery for Part 4 of the Need or Nah Series. They cover the effectiveness of recovery tools such as massage, compression boots, and Theragun, and also discuss the use of cold therapy and icing. They also highlight the dangers of overtraining and the importance of listening to your body. The episode concludes with the guests sharing their personal experiences and offer advice on how to incorporate rest into training programs. Overall, the conversation emphasizes the significance of rest in optimizing performance and preventing injuries.

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(00:00) Introduction and Guests

(03:10) Need or Nah: Recovery Tools

(09:31) Need or Nah: Cold Therapy and Icing

(14:39) Need or Nah: Saran Wrap and Voltaren

(21:09) Need or Nah: Balance Training

(25:31) Need or Nah: In person PT sessions

(35:13) Need or Nah Insight on Life Stress for PT

(39:29) Need or Nah: Total Rest When Injured

(44:44) Need or Nah: Rest Days

(49:23)Interview Questions

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Leah has been a practicing PT over a decade which is also when she began here running career. Prior to that she was a competitive swimmer starting at the age of 8 and retired her senior year of college. During her career she was a D1 All-American and competed at the Olympic Trials. Leah’s athletic career was anything but linear and she faced many hardships which originally lead her to a career in physical therapy. However, after starting her running journey, it was clear she had an unhealthy relationship with athletics. Her mission is to help runners reach their potential in a healthy manner by treating the person, not just the runner. And help them understand that running adds value to our lives but it is not what makes us valuable.

Winnie Lizardo is a physical therapist, certified strength and conditioning specialist, and certified run coach. Once a 2-sport DIII athlete (soccer & basketball), Winnie has always loved sports, exercise, and movement. After a short stint as a HS teacher, Winnie left the classroom to attend NYU where she became a Doctor of Physical Therapy. She has worked with athletes of all levels and most orthopedic conditions. After having 2 kids, Winnie found the running community and has shifted her focus to helping peripartum athletes elevate their fitness while caring for tiny humans. Her favorite strength training includes lifting her kids as weights and her favorite distance is the half marathon!

Winnie - ⁠Instagram⁠

Leah - ⁠Instagram⁠

Work with them - https://www.trainsmartrunstrong.com/

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Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Buy Me A Coffee

Email - betweentwocoaches@gmail.com

In this episode Coach Nick and Coach Amanda have guests Elisabeth Scott and Toni Kengor on for part 3 of the Need or Nah Series talking about all things running. The guests share how they have all met one another and share their experiences with running and then dive into a range of topics and whether they are Needs or Nahs in the running world. The topics range from carbon plates shoes and strava to ending runs on round numbers. The 4 coaches share experiences and laughs and tons of their thoughts on each topic and cut through all the BS.

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(00:00) Intro and Guests

(08:23) Need/Nah Carbon Plated Shoes

(16:19) Personal Experiences with Carbon-Plated Shoes

(19:56) Strava

(27:03) Shoe Rotation

(39:19) Running Marathons

(48:48) Long Run Workouts

(57:12) Run Streaks

(01:05:22) Changing Running Form

(01:12:51) Finishing Runs on Round Numbers

(01:18:30) Zone Two Training: Need or Nah?

(01:24:42) The Dangers of Double Threshold Workouts

(01:30:50) Interview Questions

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Elisabeth Scott is the founder of Running Explained and the host of the top-rated The Running Explained Podcast. Discovering running at 29 after getting sober, she's on a mission to help runners of all levels master the sport with science-driven training to help them run faster, run longer, and enjoy every step. With personal bests of 20:07 (5k), 1:36 (half marathon), and 3:31 (marathon, BQ), her coaching emphasizes building a strong aerobic base, consistency, and whole-athlete development, guiding runners to avoid burnout and achieve their race goals.

⁠Instagram⁠

⁠Website⁠

⁠Podcast⁠

Toni Kengor is the Co-Founder and Certified Running Coach at Relentless Runners. As a former collegiate soccer player whose least favorite part of the sport was doing the 2 mile fitness test, she never expected to fall head over heels for the sport the way that she did. But after some convincing to sign up for her first race with her friends, she crossed the finish line and never looked back. Over a decade later, she’s transitioned from a career as a Health and P.E. teacher, to full time business owner and running coach. Relentless Runners now has a team of 10 passionate running coaches, Coaches in the Nutrition, Psychology & Strength pillars of training, and hundreds of incredible athletes!

⁠Instagram⁠

⁠Website⁠

⁠Podcast⁠

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Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Buy Me A Coffee

Email - betweentwocoaches@gmail.com

In this episode, Coach Amanda and Coach Nick are joined by sports dietitian and personal trainer Holley Samuel to discuss postpartum return to exercise and running. They address the misinformation and harmful influence of influencers who promote underfueling during workouts. Holley shares her personal experience of exercising throughout her pregnancy and the challenges she faced. The conversation highlights the need for more education and support for postpartum athletes. Holley Samuel shares her experience of returning to fitness after pregnancy and the importance of listening to her body and seeking professional guidance. She emphasizes the benefits of staying active during pregnancy and the role of pelvic floor physical therapy in postpartum recovery. Holley also discusses the challenges of balancing self-care with mom guilt and the need for empathy and understanding from coaches working with parents. Nick and Amanda end the episode with 3 Questions for Holley.

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(00:00) Introduction and Welcome Holley

(07:58) The Harmful Influence of Underfueling Trends

(17:21) Holley's Pregnancy Fitness Journey

(26:39) Balancing Fitness and Motherhood

(39:21) Navigating Societal Pressures and Mom Guilt

(51:40) Supporting Moms as a Coach

(01:06:56) Three Questions with Holley

----------------------------------------------------- Holley Samuel is a sports dietitian & personal trainer who helps runners learn to fuel their bodies to reach their health and performance goals without restriction at her practice Holley Fueled Nutrition. As an eating disorder informed dietitian, she helps runners improve their relationships with food, incorporate a healthier mindset around body image, and navigate a world where dieting is unfortunately, the norm holding athletes back from reaching their fullest potential. She is an avid runner & lover of all things food and fitness and resides in New Hampshire with her family.

Holley IG - @holleyfuelednutrition

Work with Holley - https://holleyfuelednutrition.com/ Holley Podcast - Apple Spotify

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Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Buy Me A Coffee

Email - betweentwocoaches@gmail.com

In this episode, Amanda and Nick discuss Anxiety and Pressure in Athletics. They start by talking about Amanda's experience running the women's only New York City Mini 10K and Nick's long run. The hosts share listener love and answer a question about the Chicago Marathon. They also air their grievances about cottage cheese. The main theme of the episode is anxiety and pressure in athletics. They talk about how Anxiety and pressure can manifest in fitness and sports. They share their own experiences with Pressure/Anxiety in their journey and talk about how coaches can help athletes with these feelings.

---------------------------------------------------- (00:00) Long Runs and Mini 10k's

(09:20) The Chicago Marathon

(15:08) The Great Cottage Cheese Debate

(20:25) Anxiety/Pressure in Athletics

(24:44) Nick and Amanda experiencing Anxiety/Pressure

(36:24) The Impact of Social Media

(42:18) Adapting Training and Goals

(46:36) The Importance of Self-Awareness

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Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

https://buymeacoffee.com/betweentwocoaches

Email - betweentwocoaches@gmail.com

In this episode, Coach Amanda shares her personal experience with an eating disorder and how it has informed her role as a coach. She emphasizes the importance of understanding that eating disorders have little to do with food or physical size and that the false narrative around them can prevent people from getting the help they need. The hosts also share listener love and answer a question about lessons they've learned in coaching.

In this conversation, Amanda shares her personal journey with eating disorders and the ongoing challenges she faces in recovery. She emphasizes that recovery is not a linear process and that eating disorders are complex mental health disorders that can affect people of all ages, genders, and body types. Amanda also discusses the importance of support and understanding from friends, family, and healthcare professionals. She highlights the need for safe and informed fitness professionals who can provide appropriate guidance and support for individuals with eating disorders. Overall, the conversation aims to raise awareness and promote empathy for those struggling with eating disorders. -------------------------------------------

(00:00) Real Life Update with Birds, Frogs & Dancing

(07:22) Listener Love and Lessons in Coaching

(16:23) Amanda's Journey with Eating Disorder

(24:30) Impact of Personal Experiences on Mental Health

(27:32) The Complexity of Recovery and Disordered Behaviors

(35:31) Misconceptions and Realities of Recovery from Eating Disorders

(50:35)Challenges in the Fitness Industry and Support for Recovery

--------------------------------------- Balance Treatment Center — https://balancedtx.com/ 

Project HEAL https://www.theprojectheal.org/ 

National Alliance for Eating Disorders https://www.allianceforeatingdisorders.com/ ----------------------------------------------------

Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

https://buymeacoffee.com/betweentwocoaches

Email - betweentwocoaches@gmail.com

In this episode, Coach Amanda and Coach Nick are joined by Vicky Sekely, co-host of the TrainSmartRunStrong podcast. They discuss the role of influencers in the fitness industry and the challenges of navigating social media as a coach. They highlight the prevalence of false claims and misleading information on social media, particularly among fitness influencers. They also discuss the importance of nuance and storytelling in conveying accurate information and debunking myths. The conversation emphasizes the need for coaches to protect their clients from misinformation and provide evidence-based guidance. In this conversation, Vicky, Amanda, and Nick discuss the challenges of navigating social media as influencers and coaches. They talk about setting boundaries, being authentic, and avoiding comparison. They also touch on the importance of mental health and the need for virtual options in the physical therapy industry. Overall, the conversation emphasizes the need for balance and perspective in the online world. ---------------------------------------------------------- (00:00) Intro with Vicky, How we met

(08:23) What is an influencer?

(24:55) Social Media impact as a Coach

(32:02) Short attention spans and Instant Gratification

(39:47) Navigating Social Media as an Athlete/Coach

(46:29) Balancing Social Media as a Job and showing up for myself

(56:46) One thing that would be important for a content consumer

(59:50) Guest Q&A

------------------------------------------------------ Victoria Sekely is a Physical Therapist with a passion for all things running. Victoria graduated with a Bachelor of Science degree from Georgetown University and went on to complete her Doctorate in Physical Therapy from New York University. Victoria is also a USATF Level 1 and RRCA certified run coach. She is dedicated to helping runners of all levels by using her skills and knowledge to assist runners who are rehabbing from an injury, interested in injury prevention, and/or looking to improve their training with custom running programs.

You can find her at:

TrainSmartRunStrong

TrainSmartRunStrong Podcast

Work with her at:

TrainSmartRunStrong.com

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Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

https://buymeacoffee.com/betweentwocoaches

Email - betweentwocoaches@gmail.com

In this episode, Coach Amanda and Coach Nick discuss imposter syndrome in fitness. They talk about their recent week, including Coach Nick being sick and dealing with frogs and Coach Amanda's recent race at Brooklyn Half. They address a listener question about the importance of cadence in running and share a positive review. They also discuss the controversy surrounding Spring Energy gels and the discrepancy between the claimed and actual nutritional content. In this conversation, Amanda and Nick discuss imposter syndrome in fitness and running. They share their personal experiences with feeling like imposters and not belonging in certain athletic spaces. They emphasize the importance of acknowledging one's strengths and not comparing oneself to others. They also discuss the negative impact of imposter syndrome on mindset and performance, and how it can limit athletes from taking risks and fully participating in their chosen sport. They provide tips for overcoming imposter syndrome, such as participating in supportive communities, supporting oneself through positive self-talk, and not apologizing for one's abilities or limitations.

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(00:20) Our Week

(09:37) Listener Love and Review

(16:03) That's That Bullshit - Spring Energy Edition

(20:50) Imposter Syndrome Our Stories

(27:51)The Impact of Perfectionism and Disqualifying Statements

(33:44)Celebrating Every Start and Supporting Others

(36:14)Participating in Inclusive Fitness Communities

(39:08)Practicing Positive Self-Talk and Self-Advocacy

(46:41)Supporting and Uplifting Each Other in the Fitness Community

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Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

https://buymeacoffee.com/betweentwocoaches

Email - betweentwocoaches@gmail.com

In this episode, Coach Amanda and Coach Nick discuss red and green flags when hiring coaches. They also talk about the role of coaching and why it's important to hire a coach or personal trainer. The discuss how coaching goes beyond just numbers in a log; it's about having a supportive cheerleader who understands your passion for running or fitness. They also address the harmful elitism and gatekeeping in the running community and emphasize the importance of inclusivity and support for all athletes. In this episode, Amanda and Nick discuss red flags and green flags of coaching. They highlight the importance of good communication, meeting athletes where they're at, and giving guidance based on facts and science. They also emphasize the need for coaches to admit when they don't know something and to be informed about eating disorders. The episode concludes with a reminder to coaches to support their athletes and create a network of trusted providers.

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(01:15) Real Life Talk aka Frogs, Tattoos and Boston

(13:51) Listener Love Q&A and Review

(21:04) Red Flags with Coaching

(26:14) Transformation and Growth: The Ultimate Goal of Coaching

(32:30) Listening to Athletes' Goals and Desires

(36:13) Trainers working outside their scope

(40:47) Bonus Red Flag

(42:59) Green Flags

(47:08) Admitting when you don't know

(51:57) Bonus Green Flag - Eating DIsordered Informed Coaching

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Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Email - betweentwocoaches@gmail.com

In this episode, Amanda and Nick discuss their recent meet-up, listener questions, and the topic of disconnecting from numbers in the fitness world. They answer a question about their gym and run essentials, as well as what's in their post-race fuel bags.

They emphasize the importance of disconnecting from numbers and the negative effects of tying performance to metrics. They discuss the need to be present in your body and listen to its cues, as well as the dangers of pushing through sickness or injury to stay on track. They also address the harmful mindset of tying thinness to fitness and performance.

In this conversation, Nick and Amanda discuss the negative impact of being overly reliant on numbers and metrics in fitness. They explore the obsession with comparing oneself to past performances and others, the anxiety and stress that can arise from this dependence, and the importance of disconnecting from the numbers to improve confidence and listen to one's body.

They also highlight the benefits of detaching movement from metrics, such as improved mood, energy levels, and overall well-being. The conversation concludes with practical tips for reducing reliance on numbers and finding enjoyment in fitness without being fixated on metrics.

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(01:16) The Meet Up

(06:10) Listener Love

(13:14) Grievances and Frogs

(17:17) The Negative Impact of being overly reliant on numbers and metrics

(24:25) Why we should disconnect from numbers

(28:56) The detrimental effects of comparison culture in fitness

(31:51) The benefits from detaching movement from metrics

(34:36) Practical tips to reduce reliance on numbers

(45:23) The Power of Community

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Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Email - betweentwocoaches@gmail.com

In this episode, Coach Amanda and Coach Nick discuss things they have changed their minds about as fitness professionals. They also address a recent controversy involving an influencer who bandited a race. Coach Nick talks about how his perspective on coaching has shifted from focusing solely on achieving results to helping athletes transform as individuals. Coach Amanda shares that she no longer believes in the phrase 'love what you do and never work a day in your life' and emphasizes the importance of celebrating small wins and personal growth. In this conversation, Amanda and Nick discuss several themes related to their professional growth as coaches. They talk about the challenges of being a fitness professional, the importance of setting boundaries, the value of community, the need for simplicity in training, and the importance of knowing and asserting one's worth. They emphasize the need for coaches to prioritize their own well-being and not sacrifice it for the sake of work. Overall, the conversation highlights the evolution of their perspectives and the lessons they have learned throughout their coaching careers.

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(00:20) Introduction and Meeting Again in NYC

(02:20) Listener Love and Sharing Their Journeys

(07:52) Discussing the Controversy of Banditing a Race

(15:54) Changing Perspectives as Fitness Professionals

(23:13) Setting Boundaries for Work-Life Balance

(25:02) The Value of Building a Community

(32:34) Simplicity in Training: Focus on Fundamentals

(38:30) Knowing and Asserting Your Worth as a Coach --------------------------- Contact us:

Amanda - ⁠@amanda_katzz⁠

Nick - ⁠@nklastava⁠

Email - betweentwocoaches@gmail.com