🎙️ Join us for Episode 37 of the Pendola Project Podcast, featuring an engaging conversation with professional triathlete Chelsea Sodaro. Hosted by running strength coach Matt Pendola, this episode delves into Chelsea's journey, training philosophy, and the importance of balancing athletic goals with personal ones.

💡 Key Takeaways

• Discover Chelsea's athletic journey, from her early days in running to becoming a professional triathlete.
• Insights into the balance of being a mother and a world-class athlete.
• Chelsea's approach to strength training and its critical role in her performance.
• The concept of 'minimal effective dosing' in strength workouts and its significance in training.
• Emphasis on the importance of balance, proper form, and building a resilient, robust athletic body.

⏰ Timestamps and Summaries

• 00:00:00 - Introduction to the episode with Chelsea Sodaro.
• 00:01:08 - Chelsea's athletic background and evolution as a runner and triathlete.
• 00:04:14 - Discussion on the impact of strength training on bike fitting and overall performance.
• 00:05:45 - The role of mobility and motor control in enhancing sports performance.
• 00:07:48 - How strength training contributes to endurance in sports.
• 00:10:02 - Transition from base strength to advanced training progressions.
• 00:12:18 - Balancing strength training with other athletic and personal priorities.
• 00:18:50 - The importance of communication in training and coaching.
• 00:32:52 - Analyzing the effects of strength training on body type and performance.
• 00:35:53 - Closing remarks and future plans for Chelsea.

📣 What's Next?

Reflect on Chelsea Sodaro's journey and the insights she shares about training, balance, and motherhood.Embrace the lessons on strength, resilience, and the pursuit of personal goals in your own training and life.

Thanks for tuning into this inspiring episode with Chelsea Sodaro. Stay connected with the "RunFORM" podcast for more stories and advice from top athletes and coaches!

Use Chelsea’s code [CHELSEA30] for 30% off any of our programs at the www.pendolaproject.com website

Lauren Fleshman’s Book “Good For A Girl” mentioned at 48:50 https://www.laurenfleshman.com

 

🎙️ Welcome to Episode 36 of the "RunFORM" Podcast, where we delve into the significance of strength training and balance in sports performance. Join us as we sit down with professional triathlete Ben Kanute, along with our hosts, running mechanics expert Bobby McGee and strength coach Matt Pendola.

💡 Key Takeaways

• Explore the intricacies of strength training and its pivotal role in athletic performance.
• Gain insights from Ben Kanute's journey and his approach to optimizing endurance through strength training.
• Understand the concept of 'minimal effective dosing' in strength workouts and its impact on resilience and robustness.
• Learn about the balance between strength training, mobility, motor control, and other training priorities for triathletes.

⏰ Timestamps and Summaries

• 00:29 - Welcome to the RunForm Podcast: Introduction to the Episode
• 00:53 - Interview with Ben Kanute: Focus on Base Strength Training
• 01:24 - Ben's Journey in Strength Training: Personal Insights and Philosophy
• 04:14 - How Strength Training Influences Bike Fitting and Performance
• 05:45 - The Critical Role of Mobility and Motor Control in Sports
• 07:48 - Strength Training's Impact in Endurance Sports
• 10:02 - Progressing from Base Strength to Advanced Training Techniques
• 12:18 - Balancing Strength Training with Other Athletic Priorities
• 12:46 - Exploring the Unique Benefits of Strength Training for Triathletes
• 18:50 - The Importance of Effective Communication in Training Regimens
• 32:52 - Analyzing Strength Training's Effects on Body Type and Overall Performance
• 35:53 - Closing Remarks: Ben's Future Plans and Takeaways

📣 What's Next?

Reflect on the key insights shared by Ben Kanute and consider how strength and balance can enhance your own training regimen. Stay tuned for more engaging conversations and expert advice on the "RunFORM" podcast.

Find the Base Strength Program that Ben is using at the Pendola Project Website here:  https://www.pendolaproject.com

We've decided to bring back one of our most insightful interviews for this week's episode. If you missed it the first time or just want to revisit some pearls of wisdom, tune in to hear Ben Kanute discuss his American Record in the Ironman, his training journey, and life behind the races.

In this republished episode of RunFORM, our esteemed coaches Bobby McGee and Matt Pendola sit down with Ben Kanute, holder of the Ironman American Record. Ben dives deep into his experiences as a triathlete, sharing what makes him stand out in the field, his training regimen, and how he manages to balance his rigorous athletic pursuits with family life.

Key Takeaways:

- 02:25 Ben talks about setting the American Record in the Ironman and how it feels to reach this milestone.
- 08:16 How Ben fine-tuned his run form and the experts he consulted to help him level up his performance.
- 16:42 A trip down memory lane: Ben recalls his participation in junior world championships.
- 17:04 Ben shares some humorous and memorable moments from his triathlon experiences.
- 18:19 The art of transitions: Ben unpacks the technical aspects that make him a standout triathlete.
- 18:50 Perfecting the switch: Ben emphasizes the necessity of practicing transitions and how he simplifies the process for optimal efficiency.

Whether you're a seasoned athlete or just getting started, this episode is packed with valuable insights. Don't miss it!

📣 Looking for more?

Ready to take your running to the next level? Our 12-week online course is your ticket to run faster, train smarter, and prevent injury—all under the guidance of experienced Olympic coaches. Sign up for RUNFORM today!

🔗 https://www.pendolaproject.com/relative-run-readiness-plans

Chad Sweet is the director of Reno Little Theater (Reno, NV), a father and a husband. He is also Matt's best friend of over 20 years. Matt and Chad sit down to talk about core values, the importance of friendship and community when it comes to raising a family. Chad delves into his experiences and how he lives to follow his passions. Having a team around you, those who hold you up and support your efforts along the way, is necessary. None of us can do this on our own; being comfortable with who you are and realizing that we are all human beings on this earth. "Just like me", people make decisions everyday to live to follow their dreams and discovering what it means to sacrifice in order to live your truest, most engaged life!
For more information about the Reno Little Theater, please follow the link below:
www.renolittletheater.org

email the show: erin@pendolatraining.com
website: www.pendolatraining.com
Instagram @pendolaproject

Matt speaks with Dr. JoAnn Dahlkoetter, the best selling author of the book "Sports Psychology Coaching for Your Performing Edge: The Complete Mind-Body Guide for Excellence in Sports, Health and Life".
While most people talk about physical preparation, the mental part is often overlooked, such as building positive images, affirmations for success, being relaxed and focused. This is the area of expertise for Dr. JoAnn- training the psychological part of training and competing. She knows "how to use your MIND to make your BODY perform at it's best"!
Please follow the link below get more information about Dr. Dahlkoetter
www.DrJoAnn.com

email the show: erin@pendolatraining.com
website: www.pendolatraining.com

Matt and Erin discuss how family traditions have shaped their lives and in turn, how it is shaping the way they choose to raise their family.
Keeping it simple by getting outside and making new traditions are laying the foundation for making fitness fun! Being reminded of "the good old days" brings back the why behind family time, putting a perspective on what is truly important in life and the lessons we want to teach the younger generations.

email the show: erin@pendolatraining.com
website: www.pendolatraining.com
Instagram @pendolaproject

Neal Fincher is a master of Krav Maga: "contact combat", an Israeli art of self defense and fighting system. By talking about the fight and being in the fight, he trains his students to be ready at all times, for any situation. Neal believes in going back to the basics and training with intent; purposeful practice makes progress!

email the show: erin@pendolatraining.com
website: www.pendolatraining.com
Instagram @pendolaproject

Visualize your success! Matt and Erin share their experiences and what tools have worked for them and their clients along the way.
If you can find your happy place and enjoy the process, you will be able to deal with high pressure situations in your own way. Keeping the mindset of "I get to do this" not "I have to do this" will place you in the moment and allow you to celebrate every moment of the experience.
Grit and determination can help you think about scenarios that may not always go your way. What can you do about a situation you may not find ideal? What can you do to find the positive in any scenario?
With a flexible mindset, you have an opportunity to grow and adapt and to empower yourself. With grace, gratitude and guts (Bobby McGee!), you can support your competition and know in your low moments that nothing is permanent. Embrace the suck and get through it to the other side!

email the show: erin@pendolatraining.com
website: www.pendolatraining.com

Matt speaks with his longtime athlete, Katie Turner, today. Katie is an extremely accomplished student, athlete and person. As a Division 1 basketball star playing for Davidson College, Katie has lived many athletic moments to be proud of. But there are numerous other pieces of Katie's life that she holds dear and that have made her the person she is today.
Listen in as Katie talks about her upbringing, how she idolized her older brother Nick for his work ethic and perseverance. As an intense athlete, with the "underdog mentality", Katie has never shied away from hard work. In fact, even with many odds stacked against her, she was able to rise above and continues to live with her never give up, can do attitude.
If you want to be inspired to live your best life and do so with intensity and purpose, please give this episode a listen!
If you are interested to read about Katie's academic and athletic career, please follow the link below:
https://davidsonwildcats.com/sports/womens-basketball/roster/katie-turner/7428

email the show: erin@pendolatraining.com
webiste: www.pendolatraining.com
Instagram @pendolaproject

Matt goes solo on this episode to talk about the five best lessons he learned in athletics and how they translate into being a great parent.
1. Stop asking if you are good enough!
2. Do I have enough time to be a good parent?
3. Don't worry about being perfect- your children are not judging you!
4. Enjoy the process. The process is the entire point and is what matters the most.
5. Surround yourself with good people who can be there to guide and support you along your journey.

email the show: erin@pendolatraining.com
website: www.pendolatraining.com
Instagram @pendolaproject

Gabby Williams joins Matt on today's episode. Matt and Gabby have worked together since Gabby was 15 years old. They discuss what it means to be an athlete (on and off the court), how learning to deal with and adapt to high pressure situations can lead to long term readiness and maturity. We hear how playing professionally in the U.S. differs from Europe and Gabby's favorite part of the Pyramid of Success by John Wooden.
1:26 How Gabby got started in basketball from youth to professional. Success in high jump at the Olympic Trials at a young age.
5:30 What does it mean to be more than just an athlete? Physical and mental fortitude, talent plus work ethic equals success.
7:55 ACL injury allowed Gabby to get a new focus on recovery and preparation. Learning how to slow down and take care of her body.
10:07 UCONN: Enduring the experience of high pressure situation. Leads to readiness and maturity.
17:32 Dealing with year round training and playing. There is so much pressure to keep your place in the WNBA. Europe teams receive a lot of support from the community, whereas U.S. does not.
23:45 Matt's structure of Gabby's training programs. Back to the basics every time! You have to build and keep a strong foundation.
35:39 American training vs. European training. Mindful purposeful practice to gain improvement. Know your "why".
40:00 John Wooden and the Pyramid of Success.
42:16 Learning and realizing the importance of nutrition. Athletes eat and train, and what's happening on the outside may not be how you feel on the inside.
53:13 Covid 19 here in the U.S. vs France.
56:46 George Floyd and BLM. Gabby's perspective on why America needs to do better, we need change.
61:10 What's next for Gabby? Paris 2024

email the show: erin@pendolatraining.com
website: www.pendolatraining.com
Instagram @pendolaproject

The gyms have reopened! What does that mean for clients and coaches alike? With the new protocols, time off from training and finding your new set point, there is so much to consider.
2:19 New protocol in place- masks, distance and so much cleaning
5:37 Online training, in person training or a mix of both. More flexibility in scheduling and affordability!
9:32 2020 goals: How have these changed?
14:20 Having time off to rest and reset has been a positive. What is the best way to begin again after the break?
19:45 F.I.T. : Focus on Intentional Tension (Technique, Time)

Matt and Billy are back to discuss concurrent training. What is concurrent training? Who should use it and why? All of this and more will be covered right here!
:35 Simple defintion of concurrent training: engaging in two types of training at the same time: i.e. resistance or strength training and endurance training.
2:47 How to training for endurance. In this case, we are talking about 60 minutes or more of activity.
7:56 Endurance is primary, strength is auxiliary
10:20 Common misconception: strength training will make me too big and I will be too slow.
13:03 Concurrent training is compared to strength program only and then endurance program only.
17:50 When to train for strength, when to train for endurance and when to train concurrently. It all depends on you, your sport and your goals.
20:45 Non- functional over reaching. You are probably training TOO HARD!
26:11 Female training study: endurance athletes vs. non trained female and the outcome that occured when both groups began a strength program.
34:30 Conclusion of female training study
39:25 Load and rep range are the main factors in programming- speed of the bar vs. slow, heavy movments
41:25 Is the vertical jump important for the distance runner? The answer may surprise you!
44:38 No impaired increase in muscle strength and hypertrophy with females while using concurrent training
46:00 Final thoughts

Links to the studies referenced in the episode:
https://link.springer.com/article/10.1007/s00421-020-04381-x
https://pubmed.ncbi.nlm.nih.gov/32209722/

email the show: erin@pendolatraining.com
website: www.pendolatraining.com Sign up for our free newsletter!
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🎙 Welcome to RunFORM, the podcast that takes you deeper into the world of running. In today's episode, we have a special guest, Ryan Peel, an amateur runner with a big goal: to complete the Chicago Marathon in under 2 hours and 45 minutes.

 

⏰ Episode Highlights:

04:11 How Matt and Ryan Met

06:51 Setting and Balancing Performance Goals with Life: Why it's crucial to have a running plan that fits into your life, not the other way around.

10:29 What It Looks Like for an Amateur to Work with an Elite Coach: Ryan sheds light on the dynamics of having an elite-level coaching experience as an amateur runner.

12:13 Training Better Allows You to Train Less: Learn how efficiency in training allows you to actually train less but still perform at your best.

18:39 The Unexpected Way Altitude Makes Marathon Training Harder: A surprising take on how altitude training could be a double-edged sword.

20:29 Two Tips for All Fast Marathon Runners: Must-know tips for anyone with the need for speed in marathons.

23:40 Fitting All the Training into a Busy Schedule: Hear how Ryan fits marathon training into his packed schedule.

31:29 The Sharpening Phase of Ryan's Training for the Chicago Marathon: An overview of what Ryan is focusing on as the Chicago Marathon looms closer.

  💡 Key Takeaways:

Balanced Goals: Your life doesn't stop just because you're training for a marathon. Get tips on balancing both.

Efficient Training: It's not about training harder, but smarter. Here's how.

Adapting to Conditions: Whether it's dealing with altitude or a busy schedule, adaptability is key.

 

📣 Looking for more?

Ready to take your running to the next level? Our 12-week online course is your ticket to run faster, train smarter, and prevent injury—all under the guidance of experienced Olympic coaches. Sign up for RUNFORM today!

🔗 https://www.pendolaproject.com/relative-run-readiness-plans

Matt and Erin discuss their new normal after/during the Covid crisis. How have we made changes, for the better? What positive principles or habits did you form over the 10 week shut down that you plan to continue?

1:51 Getting back to "normal". A lot changed over closure period, but for the better!
6:15 Silver linings after Covid: balancing family, business, personal relationships
10:29 Giving something to gain something: giving up time in one area of life allows us to gain time in another.
15:44 K.I.S.S (keep it simple stupid) is not just for nutrition! Simple principles for life, stick to what makes you happy.
22:00 What habits did you make during this time that you plan to keep?

email the show: erin@pendolatraining.com
website: www.pendolatraining.com
Instagram @pendolaproject

In Part Two of the fat adaption series, Matt and Billy get into the specifics of the how and why behind fat adaption for the endurance athlete.
6:00 Billy's reasoning about fat adaption and nutritional strategies
9:42 26.2 miles for a birthday run! How to pick your distance and the nutrition required for each task
12:56 Pallete fatigue: whole foods vs. gels, liquid carbohydrates, etc.
14:48 Evolution, science in training, nutrition periodization: fat loading and super compenstation of fat stores. Training effect vs. nutrition effect
24:10 Pyramid: adhere to nutrition, total macros, diversity in food groups, meal timing to avoid GI issues
25:46 Case stuy of Matt: evolution of his nutrition and training
33:43 Endurance is innate! Find what works for you. Is this sustainable long term?
40:20 Fat utilization training vs. carb use in training for endurance
44:10 Higher intensity could be hampered by fat utilization or fat reliance
48:20 When to use carbs, when to use fats depending on goals or training that day
52:36 Billy's picks for an endurace training day: pre, during and post training
58:18 Matt's picks for an endurance training day: pre, during and post training
65:00 Mental callousing in training
72:13 Conclusion: Be aware of potential drawbacks of fat utilization/fat reliance. Weigh the risks vs. rewards and find your why!

References
1.Burke LM, Kiens B. “Fat adaptation” for athletic performance: the nail in the coffin? 2006;100:7-8.
2.Burke LM, Ross ML, Garvican-Lewis LA, et al. Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. 2017;595:2785-807.
3.Gejl KD, Thams LB, Hansen M, et al. No Superior Adaptations to Carbohydrate Periodization in Elite Endurance Athletes. Medicine and science in sports and exercise 2017;49:2486-97.
4.Havemann L, West SJ, Goedecke JH, et al. Fat adaptation followed by carbohydrate loading compromises high-intensity sprint performance. 2006;100:194-202.
5.Johnson NA, Stannard SR, Rowlands DS, et al. Effect of short-term starvation versus high-fat diet on intramyocellular triglyceride accumulation and insulin resistance in physically fit men. Experimental physiology 2006;91:693-703.
6.Paoli A, Marcolin G, Zonin F, et al. Exercising fasting or fed to enhance fat loss? Influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training. 2011;21:48-54.
7.Roepstorff C, Vistisen B, Kiens B. Intramuscular triacylglycerol in energy metabolism during exercise in humans. Exercise and sport sciences reviews 2005;33:182-8.
8.Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR. Modern nutrition in health and disease: Eleventh edition2012.
9.Shaw CS, Clark J, Wagenmakers AJ. The effect of exercise and nutrition on intramuscular fat metabolism and insulin sensitivity. Annual review of nutrition 2010;30:13-34.
10.Stellingwerff T, Spriet LL, Watt MJ, et al. Decreased PDH activation and glycogenolysis during exercise following fat adaptation with carbohydrate restoration. 2006;290:E380-E8.

email the show: erin@pendolatraining.com
website: www.pendolatraining.com
Instagram @pendolaproject

In this two part series, Matt and Billy discuss the fat adapted nutrition program. With so much information out there about this subject, listen to this perspective to break it down so that you can understand better and decide what's right for you!
3:28 "Wired to Eat" by Robb Wolf
Are you doing this for health, fitness, longevity, aesthetics or perhaps all of the above?
6:36 I look good, but do I feel good? Don't judge a book by it's cover. Look at the whole of what is happening, not just what is happening on the outside.
8:58 Fat adaption: what does it mean to be metabolically flexible? We are born adapted to burn fat!
16:14 Who would be a good candidate for a fat adapted program? If I already have a higher percentage of body fat would I go to a fat adapted program? Ratio of macros is less important than the type of macros you are taking in.
18:55 Build your base! The food pyramid from base to top: Dietary adherence, macro nutrients/total energy, quality of food, diversity of food groups, nutritional periodization/fat loading.
23:27 Caloric set point: excess f all your foods is the problem, not one macro over the other.
27:31 To perform to your best potential, you need to fuel for the work required.
30:21 Who has the faster metabolism? NEAT: non exercise activity thermogenesis and BMR: basal metabolic rate
39:14 Nutritional periodization to meet your goals and how stress can impact your overall health and fitness goals
44:02 Conclusion of Part One and intro of what to expect for Part Two
References:
1.Burke LM, Kiens B. “Fat adaptation” for athletic performance: the nail in the coffin? 2006;100:7-8.
2.Burke LM, Ross ML, Garvican-Lewis LA, et al. Low carbohydrate, high fat diet impairs exercise economy and negates the performance benefit from intensified training in elite race walkers. 2017;595:2785-807.
3.Gejl KD, Thams LB, Hansen M, et al. No Superior Adaptations to Carbohydrate Periodization in Elite Endurance Athletes. Medicine and science in sports and exercise 2017;49:2486-97.
4.Havemann L, West SJ, Goedecke JH, et al. Fat adaptation followed by carbohydrate loading compromises high-intensity sprint performance. 2006;100:194-202.
5.Johnson NA, Stannard SR, Rowlands DS, et al. Effect of short-term starvation versus high-fat diet on intramyocellular triglyceride accumulation and insulin resistance in physically fit men. Experimental physiology 2006;91:693-703.
6.Paoli A, Marcolin G, Zonin F, et al. Exercising fasting or fed to enhance fat loss? Influence of food intake on respiratory ratio and excess postexercise oxygen consumption after a bout of endurance training. 2011;21:48-54.
7.Roepstorff C, Vistisen B, Kiens B. Intramuscular triacylglycerol in energy metabolism during exercise in humans. Exercise and sport sciences reviews 2005;33:182-8.
8.Ross AC, Caballero B, Cousins RJ, Tucker KL, Ziegler TR. Modern nutrition in health and disease: Eleventh edition2012.
9.Shaw CS, Clark J, Wagenmakers AJ. The effect of exercise and nutrition on intramuscular fat metabolism and insulin sensitivity. Annual review of nutrition 2010;30:13-34.
10.Stellingwerff T, Spriet LL, Watt MJ, et al. Decreased PDH activation and glycogenolysis during exercise following fat adaptation with carbohydrate restoration. 2006;290:E380-E8.

email the show: erin@pendolatraining.com
visit us at: www.pendolatraining.com and Instagram @pendolaproject

In today's episode we discuss breakthrough stories and how to use these stories for future success. Remember, it's the journey not the destination! So take a breath, trust your training and move forward toward your goals.

8:57 Take your experience and use it for future progress. How to get into the "flow" and focus on the present. Make it organic!
13:37 Get your mind and muscles primed and ready to respond. Prep your CNS for activity and get the mind/body connection.
20:41 Automatic negative thoughts: Acknowledge them, don't ignore them. Get into your zone, practice your rituals daily to make them automatic.
27:44 Bring everything back to the basics. Control what you can control, use your breathing techniques to get out of your worst positions.
35:26 Trust your process: you have put in the work so trust that you have prepared for this. Give yourself the right feedback!
38:29 Confirm your ability with ING. I am getting better, I am breathing better, I am focusing now!
44:52 Are you working too hard? How to do you know how hard to push yourself? Focus on the 3P's: Protocol, Priming and Practices .
54:23 Matt's personal breakthrough story: Happy, proud and proven. Yeah man!
60:04 Send us your story! Email us at erin@pendolatraining.com and tell us your breakthrough story. We will select one listener to be interviewed on the Pendola Project Podcast.

website: www.pendolatraining.com
contact email: erin@pendolatraining.com

In this episode, Matt and Erin discuss the 4 P's- Present Focus, Positive Images, Power Words and Personal Goals. How can using these tactics improve your performance?

1:35 Dr. Jo Ann Dahlkoetter "Your Performing Edge" www.drjoann.com

3:21 Present Focus: Focus now. How to stay in the moment and what you can do right now to continue your progress

12:30 Positive Images: Visualize to Engergize (Dr. JoAnn Dahlkoetter) . See what you want to achieve!

18:43 Power Words: Affirmations and the value of documenting your process.

26:29 Personal Goals: Make them your own. Find your why, discover what is important to you

email the show: erin@pendolatraining.com
visit our website: www.pendolatraining.com
Instagram @pendolaproject

We discuss common misconceptions regarding nutrition and training. Can we adapt to the changes we need to make to reach our goals?
7:02 How do we eat?

8:45 Different people have different needs

11:17 Too few calories vs. what we are really consuming

12:58 N.E.A.T non-exercise activity thermogenesis

14:41 Mental adaptations to lifestyle changes

17:16 Cut the carbs! But which ones?

21:48 Strength vs. Cardio

26:01 Does cardio need to specific?

30:32 Intentional Tension: Risk vs. Reward

Are your goals unicorns? Meaning, are your goals realistic for you, or are they based on a fantasy?

4:00 - Rock climbing like Alex Honnold
9:30 - What is your “why?”
12:30 - 6 weeks to 6 months
14:30 - Plan in pencil
18:00 - Does it work for you?
21:00 - Compared to what?
24:00 - Does your plan fit your lifestyle?
28:00 - Survive or thrive
30:00 - Rinse and repeat
31:00 - Relative vs realistic roots
35:00 - Mechanical process
37:30 - Go with your gut
42:00 - Don’t multitask
43:30 - KISS (Keep It Simple Stupid)

pendolatraining.com

Email the show: pendolaproject@gmail.com

5/14/2020

Do you struggle with negative thoughts, or do you have sufficient confidence in yourself? When you’re faced with a challenge do you think of how you will succeed or fail? The point is: whatever you think about your abilities, you’re probably right

7:00 - Always/Never
13:45 - Fortune Telling
16:45 - Mindset Practice
17:20 - Mechanical Feedback vs. Intrinsic
19:40 - Mind Reading
23:00 - Personalization
26:15 - Labeling
29:00 - Blaming
31:30 Conclusion

pendolatraining.com

Email the show: pendolaproject@gmail.com

5/11/2020

Do you have a basketball laying around the house? Then you’ve got a makeshift medicine ball! If you’re working out at home for the duration of the shutdown like we are, there are plenty of pieces of equipment to improve the experience, and many that you probably already have

3:30 - Basketballs make great medicine balls
6:15 - Balancing shoes on your fists are fun for Turkish getups
8:30 - PVC pipe or a broomstick
13:30 - Bike tubes to replace resistance bands
18:00 - Suspension trainers, like a TRX, or a set of straps
22:00 - A pull-up bar

pendolatraining.com

Email the show: pendolaproject@gmail.com

5/7/2020

Are you a fan of supplements? Some people like them, some don’t, but we can all agree there are a lot out there that don’t really do much good, and some can even lead to an unhealthy mental state with food. Matt and Erin let you in on which supplements they think are worth the time and effort.

4:00 - Supplements encourage you to not exercise smart
14:00 - Supplements and nutrition for aging athletes
19:00 - Fish oil
21:00 - Coffee
24:00 - Vitamin D3
25:00 - Magnesium citrate
29:00 - Probiotics
31:30 - “Green” drinks
34:00 - Protein powder

pendolatraining.com

Email the show: pendolaproject@gmail.com

5/4/2020

In this episode of the RunFORM Podcast, we're joined by Cary Dunagan, a competitive trail runner who had to rethink his approach to training after suffering two herniated discs. His story of dropping his ego, revisiting the foundations of running, and using our RUNFORM course to aid his recovery is both educational and inspiring.

👉 Get started on your 12-week RUNFORM course today: https://www.pendolaproject.com/relative-run-readiness-plans

📌 Episode Highlights:

0:00 Meeting Cary Dunagan
Getting to know his running story and how he ended up working for ON. 

10:11 One Belief Holding Athletes Back
Many athletes overlook the basics, thinking they're beyond them. Cary discusses why this mindset is flawed.

14:33 The Elites' Journey Back to the Fundamentals
Even the best athletes need to revisit the basics. Hear how Cary found success through foundational training.

22:17 Prehabilitation
Why prevention is better than cure and how preemptive conditioning can make all the difference.

35:50 Going Backwards to Get Ahead
Cary talks about the need to scale back and focus on foundational training to truly move forward in his running journey.

📚 Additional Resources:

Subscribe to our YouTube channel for more detailed videos on Run Form and training: https://www.youtube.com/@PendolaTraining

Take advantage of our totally free Movement Improvement Assessment: https://www.pendolaproject.com/#section-1612224878497

Ask us anything on the new Any Question app: https://link.anyquestion.com/pendolaproject

Please share the Podcast with your friends: https://www.pendolaproject.com/podcasts/runform

And please leave us a review wherever you listen to your podcasts.

🙏 Thanks for listening!

 

 

00:00 Getting to know Cary Dunnigan

10:11 One belief holding so many athletes back

14:33 The elites' journey back to the fundamentals

22:17 Prehabilitation

35:50 Going Backwards to get ahead

Does foam rolling really work? What about taping and cupping? Matt and Erin Pendola are not only fitness coaches, they’re also LMTs. Listen and learn about how, when and why to implement foam rolling and other forms of self-myofascial release, and how to incorporate strength training to ensure long-term benefits

Movies are fun, but they can also provide real life lessons. Rocky taught us to never give up; The Karate Kid taught patience and foundation. Today, Matt and Erin go over some of their favorite movies and the lessons they taught them to live their best lives.

1:30 - Karate Kid; Keep It Simple Stupid
7:00 - Keep your foundation strong
10:00 - The 80/20 rule
13:00 - Teenage Mutant Ninja Turtles; patience
18:00 - The Dark Knight Rises; maximizing potential
26:00 - Rocky; don’t give up

pendolatraining.com

Email the show: pendolaproject@gmail.com

4/27/2020

What makes true success? Does success comes from doing more and more work? No! There’s an entire other variable in the equation, and that variable is rest. Often overlooked as less important, the rest you take - when combined with your work - can be the missing element in getting you toward your goals.

6:30 - What makes true success?
8:30 - More movement doesn’t always mean more improvement
12:00 - When the work is no longer working
18:00 - Stir in some variety
40:00 - Rest will make your work more efficient
52:00 - Some supplements can trick you into thinking you’re working hard

pendolatraining.com

Email the show: pendolaproject@gmail.com

4/23/2020

In times of uncertainty, anxiety and stress can creep up to unbearable levels. Today’s episode focuses on turning that stress into excitement, and circumstance into opportunity.

5:00 - COVID-19 has impacted us too, but we’re trying to fail forward
11:30 - Fitness troubles during the pandemic
15:00 - Getting creative with exercises to replace gym equipment
29:00 - These times can bring out the best in you
33:00 - Finding new rituals

If you’re interested, here is a link to Will Biddle, Matt and Erin’s financial advisor:

https://www.edwardjones.com/financial-advisor/index.html?CIRN=%2Bn4i6Y7PdhmMrIEHhnPQsqW7y4L%2BjoyDGXrMlY3sqQqbN%2FpHJ8bN6RSYBqLpsO1u

pendolatraining.com

Email the show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

4/20/2020

Today’s episode is featuring Erin Pendola! Martial artist, LMT and ex-pro dancer, Erin joins us to give the female perspective of a life dedicated to fitness, as well as some inside information on being the other half of an entrepreneurial couple.
Erin and Matt talk about the different things that get them each excited about their fitness journeys, as different as they are. For example, Erin likes to do circuit training for her cardio needs, while Matt prefers distance running. Also, what are the different effects of estrogen as opposed to testosterone when it comes to strength, cardio and recovery?
5:00 - Erin’s athletic history as a professional dancer
9:30 - Do men and women train differently?
10:30 - Circuit training for strength and cardio
16:00 - The difference between circuit training and HIIT
23:00 - Learn what to dedicate your training time to
27:00 - Heavy weight vs light weight
39:00 - Learning to love the deadlift
48:00 - The effects of parenting on training
53:00 - How Matt and Erin eat and cook
1:02:00 - The power of rituals

pendolatraining.com

Email the show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

4/16/2020

Is that pantry full of snacks calling your name? Is being bored at home causing you to eat in ways you usually wouldn’t?
Boredom during isolation is an understandable disruption to your usual routine. But there are ways to alleviate cravings, without overindulging or completely depriving yourself.

Sign up for our newsletter for access to more information, and the Pendola Training app for FREE while isolation lasts!

2:30 - Solutions for snacking
7:00 - Find natural sugars
9:00 - Dinner staples
11:00 - Bodyweight training still requires the right protein support
15:00 - If your plans includes “off foods” you’re less likely to overindulge
25:00 - Sporadic exercise can assuage your cravings
28:00 - Keep whatever rituals you can

pendolatraining.com

Email the show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

This pandemic is awful, we get that, but let’s try to look at the silver linings when we can; this is a great time to get back in touch with your body, get your nervous system talking to your muscles again, and that will prepare you so much more for when the gyms reopen and we can go back to our routines.
If you’re stuck at home for the foreseeable future, there are lots of fun ways to mix up your exercise routines and get a lot of great stimulus during this time. Try getting (safely) creative by using things around the house like stairs or coffee tables for elevation, and hardwood floors for sliding.

8:30 - Now is a great time to get back in touch with your body
11:30 - Be F.I.T. - Focused. Intentional. Technical.
15:00 - Focus on your grip, even if it’s just gripping the ground
23:00 - Slow your reps and sets down, to at least :30 seconds
30:00 - When to do A.M.R.A.P. - As Many Reps (or Rounds) As Possible
40:00 - Don’t forget your rest!
45:00 - You can get your heavy stimulus training just with bodyweight
55:00 - Use tools to assist you if you’re struggling with balance

pendolatraining.com

Email the show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

4/9/2020

If you follow our advice, your nutrition is in check, your creating a caloric deficit of just 100-250 calories per day, and your training is on point, then YES, you absolutely can build muscle while you lose fat.

6:30 - Jake wants to build muscle and lose fat too
8:00 - “Noobie gains”
9:30 - Creating slight caloric deficit while lifting
17:00 - Too much caloric deficit isn’t good
20:00 - And the answer is…YES! You CAN build muscle AND lose fat
22:00 - Nutrition for muscle gain and fat loss
33:00 - The right kind of strength training

pendolatraining.com

Email the show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

4/6/2020

Has your routine been disrupted during the COVID-19 pandemic? Ours certainly has, but there are ways to keep yourself active and healthy - physically and mentally - during the shutdown.

What do you tell yourself when you’re faced with a challenge? Do you believe you can overcome it, or do you focus on how difficult it is?

1:00 - Going beyond your thresholds
12:00 - Holding on to health during COVID-19 lockdown
27:00 - Finding your edge during hard times
40:00 - Being comfortable with discomfort
56:00 - The Positive Pain approach
1:01:00 - No fear of failing forward
1:21:00 - Physical transferability
1:32:00 - Visualization

pendolatraining.com

Email the show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

4/2/2020

Today’s episode is Part 2 of Matt’s discussion with Chad Belding, recast from the podcast This Life Ain’t for Everybody. Matt and Chad discuss the importance of mental strength and mental flexibility. Mental strength during a fat loss program. The myth of “spot reduction” for targeting fat loss areas. When it is an isn’t ok to have “cheat meals” or “off foods.” How to be happy and accepting of yourself, and how it will help your fitness goals.

5:00 - Mental tricks for a fat loss program
10:00 - What you focus on is what you feel
19:00 - The “perfect body” is subjective
22:00 - What to do if you feel like you’re failing
32:00 - Mental flexibility
47:00 - Be happy with your lifestyle choices
1:02:00 - Believe in yourself and practice your affirmations

pendolatraining.com

Email the Show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

3/30/2020

In today's episode, we dive deep into the controversial topic of run form. Is it possible to change it? Should you even try? From the imposter syndrome athletes often experience to the age-old debate about running and knee health, we cover it all.

👉 Get started on your 12-week RUNFORM course today: https://www.pendolaproject.com/relative-run-readiness-plans

📌 Episode Highlights:

00:00 Episode Introduction 
The classic opening banter you love from Matt & Bobby

06:11 Imposter Syndrome and Learning in Sport
Understanding the emotional and psychological hurdles that can come with learning new techniques.

16:10 Can and Should You Mess with Your Run Form?
We revisit this vital question with fresh perspectives.

19:21 The Debate on if Running is Bad for Your Knee
Addressing a common concern and the facts behind it.

25:30 How Run Form Makes You a Better Athlete While Training Less
The efficiency gains that proper form can offer.

27:59 A Common Misunderstanding of Changing Your Form
Clearing up misconceptions that can hold you back.

34:06 What is Your Run Form? 
Defining run form and why it's crucial to your athletic performance.

46:19 Why Did We Design RunForm? 
The story and vision behind our unique approach to improving run form.

51:45 Designing the Mentality for Working on Run Form 
The psychological aspect of mastering a new skill in sport.

📚 Additional Resources:
For more detailed videos on Run Form and training: https://www.youtube.com/@PendolaTraining
Free Movement Improvement Assessment: https://www.pendolaproject.com/#section-1612224878497
Ask us anything on the new Any Question app: https://link.anyquestion.com/pendolaproject
Please share the Podcast: https://www.pendolaproject.com/podcasts/runform
And leave us a review wherever you listen to podcasts.

🙏 Thanks for listening!

Today’s episode is a recast from a recent episode of the podcast This Life Ain’t for Everybody with Chad Belding, with Matt as a guest.

If you have something you’re passionate about, give it the amount of time and attention it deserves.

Getting featured in a magazine like Muscle & Fitness doesn’t happen overnight. It took Chad and Matt years of labor and dedication. If you haven’t yet read the article, you can click this link: https://www.muscleandfitness.com/athletes-celebrities/pro-tips/fowl-life-star-chad-belding-always-hunt-training-edge

Health and fitness allow you to do what you love. For Chad, that means not getting winded when hunting. Luck is what happens when preparation meets opportunity. What preparations are you making for your own luck to find you?
3:00 - Spending time on what you’re good at
13:00 - Getting into Muscle & Fitness magazine doesn’t happen overnight
18:00 - Health and fitness allow you to do what you love
22:00 - Luck is what happens when preparation meets opportunity
33:00 - “Functional” fitness is relative fitness
42:00 - Practical recovery
52:00 - Mental stability and routine work toward goals
1:06:00 - There are no absolutes to your fitness

3/26/2020

pendolatraining.com

Email the show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

Is your multivitamin making you fat? Yes, of course that statement is a bit facetious, but the point is this: If you consider all of your bases covered because you take a multivitamin, are you still thinking of that salad? Are you still going to be taking in good, whole food sources? Or, as is often the case, once you’ve taken that multivitamin do you think you’re free to eat whatever else you want?

6:00 - Why do we need vitamins?
13:00 - If your supplement works for you, that’s great
19:45 - Multivitamins don’t cover all you need
26:00 - Nutrient content in real food vs. pills

pendolatraining.com

Email the Show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

3/23/2020

Training harder doesn’t always mean training better. Every training day can’t be a “hard” day; you’ll end up burning out and the days that need to be more quality won’t be.

5:00 - Set your goal date and work backward from there
9:30 - Training harder doesn’t always mean training better.
15:30 - Practice doesn’t make perfect; perfect practice makes progress
20:00 - How to plan your training session
26:00 - It’s not how much you lift, it’s how well you lift
34:00 - Anything you train comes at the cost of something else, so choose wisely
37:00 - “Overtraining” may just be under-recovering

pendolatraining.com

Email the show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

3/19/2020

Do you get anxious before being put to the test, or is it really excitement? The two can seem similar, but the latter will serve you more positively. Anxiety is a necessary element in human evolution. The difference in the modern world is we (well, most of us) don’t have things like lions stalking us everywhere we go ready to eat us. Yet we still have the mental and emotional responses as if those lions are right here. So listen in and learn how (and why) you can turn your anxiety into excitement

1:00 - Turn your anxiety into excitement
6:30 - The difference between motivation and excitement
10:00 - If you’ve failed, get excited and try again
15:00 - What you focus on is what you feel
19:00 - Everybody has stressors; find ways to minimize them

pendolatraining.com

Email the show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

3/16/2020

If you're sore afterward, does that mean it was a good workout?
Do you plan to be sore? How sore should you be after training? What’s too much, and conversely, what’s not enough?
If you’re getting sore all the time, that’s an indication your progress may be slower than it needs to be. Because if you’re really sore, really often, your hard days won’t be hard enough; this may stem from your easy days not being easy enough.

00:00 - 9:00 - Intro
10:00 - Soreness can be a good thing
15:00 - How to segment your training
20:00 - Over-soreness can keep you from training enough
27:00 - Extreme muscle soreness can even be dangerous

pendolatraining.com

Email the show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

3/12/2020

Do things in your life always go as planned? Well if you’re like the rest of us, probably not. It’s in those times of challenge and surprise that it’s essential to practice mental flexibility, or in other words the ability to adapt your mentality to your situation.

Pendola athlete for many years, Les Naisbitt, coined the phrase “there’s no hill for a climber, but it’s a mountain for a quitter.” Basically, it means if you’re at the bottom of a hill you aren’t sure you can run up, start climbing. Change the way you see the hill and find a way to overcome.

00:00 - 7:00 - Intro
7:00 - What’s so important about mental flexibility
10:00 - “There’s no hill for a climber, but it’s a mountain for a quitter.”
21:30 - How do you see yourself?
26:00 - Most things worth attaining won’t go according to plan. Adapt.

pendolatraining.com

Email the show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

3/9/2020

You've either asked this question or heard it: "How many calories should I take in?" Well, if only there was a simple answer. However, after listening to this episode you will have the knowledge needed to make the right caloric decisions for yourself, without having to buy any expensive supplements.

00:00 - 3:00 - Intro
4:30 - Calories in vs. calories out
9:00 - Losing weight is not the same as losing fat
12:00 - For bulking, extreme protein increase isn’t good either
17:30 - How much protein should you consume?
22:00 - Your daily caloric intake should fluctuate with your activity levels
24:30 - Is your fitness watch really accurate?
33:00 - Your training session isn’t where most of your calories are being burned
35:00 - Tips for taking control of your calories

pendolatraining.com

Email the show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

3/5/2020

With the popularity that still surrounds the keto diet there are also lots of misconceptions. For example: Is your keto diet actually doing what you think it is? Are there people who really do perform better on a low-carb, high-fat diet? To help break it all down we are joined by Billy Haug, M.S. in Human Nutrition.

1:00 - Keto. Yes, it’s still a thing
2:30 - Keto may not be what you think it is
6:00 - Beware the shiny object
9:45 - Keto could perform the same, or worse, than other methods for some people
12:00 - There are no “bad” macros
15:30 - Your body knows what it needs
18:00 - High intensity athletics and keto don’t mix well
19:30 - If it works for you, great, but don’t try to recruit others

pendolatraining.com

Email the show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

3/2/2020

This episode was inspired by an intimate and brave email we received from a listener. There's an invisible war in the world of fitness that doesn't get enough coverage: Eating disorders. Issues like body image and caloric restriction for aesthetics are far too prevalent in our industry, and it's time to take off the blinders and talk about them.

0:00 - 4:00 - Intro
8:00 - Many modern health problems are attributable to nutrition
9:00 - Be careful with where you get your nutrition information
12:00 - Your coach may not be the best source for nutrition information
13:30 - The invisible war in sports: Eating disorders
17:00 - Weighing less won’t necessarily make you better
24:00 - There is no ideal body type for performance; it’s relative
30:00 - Negative habits learned early on can lead to lifelong damage
33:00 - Learn healthier ways to think about food
44:00 - Extra weight, if it comes from muscle, can be a good thing

pendolatraining.com

Email the show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

2/27/2020

Your mindset can either help you, or hurt you; which will you choose? In this episode, we discuss the power of positive visualization. Believe to achieve.
3:00 - Your mindset can either help or hurt you
6:00 - Don’t focus on your past failures
8:00 - It’s not a failure if you learn from it
13:30 - Tune in what matters, tune out what doesn’t
19:30 - What to do when the negatives pop up
23:30 - Don’t let impostor syndrome set in

pendolatraining.com

Email the show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

2/24/2020

In today's episode, we delve into an often overlooked yet crucial aspect of running: vertical oscillation. By understanding this complex movement, you can refine your running form and optimize your performance, even saving your legs from unnecessary strain. Tune in as we discuss how your arm swing impacts oscillation, why personal anthropology matters, and what strength you actually need for endurance running.

👉 Get started on your 12-week RUNFORM course today: https://www.pendolaproject.com/relative-run-readiness-plans

📌 Episode Highlights:

2:25 What is Vertical Oscillation

Dive into what vertical oscillation really is and why it's crucial for your running form.

11:12 How the Right Amount of Oscillation Can Save Your Legs

Learn how optimizing vertical oscillation can make your running more efficient and less strenuous.

22:38 How Oscillation is Impacted by Arm Swing

Discover the surprising link between your arm movements and the oscillation of your body.

27:40 How to Take Your Own Anthropology Into Account

Understanding your body's unique anthropology can play a role in optimizing your vertical oscillation.

33:31 How Strong Do We Need to Be for Endurance Movements

Explore the strength requirements for endurance running and how it ties back to your vertical oscillation.

📚 Additional Resources:

Subscribe to our YouTube channel for more on Run Form and training: https://www.youtube.com/@PendolaTraining

Get a free Movement Improvement Assessment: https://www.pendolaproject.com/#section-1612224878497

Ask us anything on the new Any Question app: https://link.anyquestion.com/pendolaproject

Share the Podcast: https://www.pendolaproject.com/podcasts/runform

Please leave us a review wherever you listen to your podcasts.

🙏 Thanks for listening!

Can you exercise without a gym? Do different body types need to train differently? At The Pendola Project, we strive to be between lab coat-trainers and bro-scientists. In other words, we want to give you real, applicable knowledge that you can use, and steer you away from the misinformation that is so easy to find out there.

Let’s dispel some of these myths and get you armed with some better, more applicable knowledge by answering some of your questions.

6:30 - Let’s dispel some fitness myths
7:30 - Can you exercise without a gym?
13:00 - Without a gym, you have to get more creative
17:45 - Does lifting weights make your muscles bigger?
21:15 - Increasing muscle size has more to do with how much you’re eating
22:45 - Do men and women need to train differently?
23:45 - Different body types and their needs
26:15 - Ectomorph, Mesomorph or Endomorph; does it matter?
30:00 - Time under tension is the same for everybody
36:30 - Align your goals with your body type

pendolatraining.com

Email the show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

2/19/2020

Distraction is the enemy of achievement, and focus is the antidote. It's impossible to live a full life without distractions, but do you have the tools to focus now, on what really matters? You do now.

2:00 - The power of focus
3:45 - Focus now, focus forward
4:45 - Focus on good habits
7:00 - Focus on your power words
12:00 - Focus…on what?

Thank you for listening to your 50th episode!

pendolatraining.com

Email the show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

2/17/2020

Every episode is for you, but this was especially fun to create, as we respond to the most common questions you have sent us. Questions like: What type of program is best for you? How should you start? Should you do weight training, or cardio first? What is your target heart rate zone? Thank you for the submissions!

5:30 - Don’t just rely on Google for answers
7:30 - What type of program is best for you?
22:45 - Does exercise help with weight loss?
26:00 - Should you do weight training or cardio first?
33:45 - What is your target heart rate?
39:00 - The breathing flow method

pendolatraining.com

Email the show: pendolaproject@gmail.com
Email Jake: jake@jakeparker.media

2/12/2020