Foods To Avoid Ballistic Performance Radio podcast

10:57

On this episode of BPR, Derrick explains why training 4-5 days per week will make you feel SIGNIFICANTLY better than 6-7 days . ⠀ Training 6-7 days per week is often glorified and presented as the pinnacle of fitness, but in reality, it’s one of the WORST strategies. ⠀ 0-1 rest days per week is NOT enough time for your body to recover . ⠀ Plus, 6-7 days per week in the gym doesn’t leave a lot of time to get out and express your fitness in the real world . ⠀ The whole point of training is to improve your life beyond the gym , so you need to leave yourself some time to reap the rewards of your efforts. ⠀ Why 4-5 days ? ⠀ Tune in and find out 🔊 ⠀ If you need guidance on what 4-5 days per week should look like, or you maybe want an entire program to follow , you can click HERE for a free week of BUILD, MOVE, or PERFORM.…

Ballistic Performance Radio

1
Spend Less Time on the Machines and Look Better Naked 12:48

3 years тому12:48

12:48

On this episode of BPR, Derrick explains how spending less time on the cardio machines will make you look better naked . ⠀ No one wants to spend countless hours doing cardio, yet, you’ve been brainwashed into thinking that’s what’s required to lose weight and change your body composition. ⠀ BUT… ⠀ Cardio does not inherently equal weight loss (not even fasted cardio). ⠀ The BEST way to transform your body is RESISTANCE TRAINING , or even mixed-modal training. ⠀ Why is that the case? ⠀ Tune in to find out 🎧…

Ballistic Performance Radio

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4 Alternatives for the Snatch 11:51

3 years тому11:51

11:51

On this episode of BPR, Derrick outlines 4 alternatives for the Snatch . ⠀ Simply put, the Snatch is moving an object from the ground to a position of support, overhead , in one fluid motion. ⠀ In the world of high-intensity functional fitness , the Snatch is programmed A LOT …from light, fast, and high volume to heavy days and 1RMs, the Snatch rears it’s ugly head quite a bit . ⠀ You’ve probably asked yourself on more than one occasion, “ Is the Snatch even worth it? Do I have to do it? ” ⠀ The answer is “NO.” ⠀ You do NOT have to Snatch 🤯 ⠀ Tune in to find out the 4 alternatives that we recommend in place of the Snatch.…

Ballistic Performance Radio

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Pregnancy Q&A - Part 2 (feat. Ash) 16:08

3 years тому16:08

16:08

On this episode of BPR, Ash and I sit down to answer the most frequently asked questions during our first pregnancy. ⠀ We cover the following topics throughout the conversation: How people receive/treat you Body image Slowing down Most helpful advice/recommendations Least helpful advice Content and account recommendations ⠀ Disclaimer: We do not specialize in pregnancy, and we are physicians. We're sharing what we've learned through our research and experience. Everything we share in this episode are general recommendations. Always consult with your healthcare provider prior to making any significant changes to your nutrition or fitness.…

Ballistic Performance Radio

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Why People Regain Weight (feat. Ash) 14:30

3 years тому14:30

14:30

On this episode of BPR, Ash and I outline why it's so common to regain weight after you lose it. ⠀ It's been suggested that approximately 95% of people who are overweight or obese go on repeated diets , only to gain nearly all of the weight back within one year . ⠀ That's hard to believe, right?! ⠀ Weight regain is the result of two components : ⠀ Psychological ⠀ After restricting your food, whether it’s a crash diet, following a fad diet, or doing a diet (even in a healthy way) for an extended period, you eventually get to the point where you recognize the lack of long-term sustainability and adherence. ⠀ Physiological ⠀ Long-term dieting causes down-regulation in our metabolic health. We have a decline in BMR (basal metabolic rate), activity/exercise feels harder, NEAT decreases, digestion decreases, thyroid and sex hormones are impacted, etc. ⠀ So, how can you prevent weight regain? ⠀ Tune in to find out 🔊…

Ballistic Performance Radio

1
STOP Trying to Walk on Your Hands 9:02

3 years тому9:02

9:02

On this episode of BPR, Derrick outlines why you need to stop trying to walk on your hands when you don't even spend enough time on your feet. ⠀ PSA : You do NOT need to Handstand Walk to be fit and live an active, fulfilling life . ⠀ Do you realize how much fitter, healthier, and happier you’d become if you stopped trying walk on your hands and spent more time on your feet ? ⠀ Simple , low-level, often overlooked habits and behaviors can change your life significantly more than any exercise or workout? ⠀ What are the basic, foundational pieces you should be focusing on instead of how many steps you can take on your hands? ⠀ Tune in to find out 🎧…

Ballistic Performance Radio

1
We're NOT Impressed by Kipping Pull-ups 11:15

3 years тому11:15

11:15

On this episode of BPR, Derrick explains why we don't give a $h!t about how many Kipping Pull-ups you can do. ⠀ Sure, it’s cool if you can do 70 Kipping Pull-ups; it’s f#ck!ng awesome if you can do 20 Strict Pull-ups . ⠀ Here's our problem with Kipping Pull-ups... ⠀ The Kipping Pull-up receives so much praise within the functional fitness space that individuals who are NOT even close to having developed the stability, strength, muscular endurance, or coordination necessary to perform the exercise , start trying to learn the movement within a few weeks of beginning group classes. ⠀ The Strict Pull-up is KING . ⠀ We believe that men should have the capacity to perform 20+ consecutive repetitions and women should be able to complete 10+ consecutive repetitions . ⠀ Lastly, in case you're not familiar with the Kipping Pull-up , here a few videos: ⠀ Gymnastics Kipping Pull-up Butterfly Kipping Pull-up…

Ballistic Performance Radio

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The WORST Exercise of ALL TIME 9:30

3 years тому9:30

9:30

On this episode of BPR, Derrick outlines why the Kipping Handstand Push-up is the WORST exercise of all time. ⠀ Now, don't get it twisted, there are A LOT of $h!tty exercises out there. ⠀ BUT... ⠀ We believe the Kipping Handstand Push-up is at the top of that list. ⠀ What makes it the worst exercise of all time ? What are the alternatives ? ⠀ Tune in to find out 🔊…

Ballistic Performance Radio

1
The Overhead Squat is a Waste of Your Time 10:11

3 years тому10:11

10:11

On this episode of BPR, Derrick outlines why the Overhead Squat is a complete waste of your time 😱 ⠀ Even though Greg Glassman, founder of CrossFit, claimed the Overhead Squat is "peerless in developing effective athletic movement," the Overhead Squat is overly complicated and completely unnecessary for most of the population. ⠀ All of the time, energy, and effort you've invested in trying to manipulate yourself into that position could have been spent training movements that are far less complex and provide significantly more bang for your buck . ⠀ Instead of fixating on the Overhead Squat, start training movements that provide similar stimulus without the severe demand. ⠀ Tune in to find out the alternatives for the Overhead Squat and how those exercises provide the same benefit without the complexity and frustration.…

Ballistic Performance Radio

1
Foods to Avoid 11:46

3 years тому11:46

11:46

Yes, we did it... We used a click-bait title to get you to listen to this IMPORTANT message . ⠀ Everyone loves to ask the question, "What foods should I avoid?" ⠀ Is it bread , pasta, white rice, fried food , pizza, ice cream ? ⠀ Everyone #fitspos and wanna be "expert" on Instagram and TikTok claims to have the answer . They're not afraid to demonize a few food groups to get a few more follows. ⠀ BUT... ⠀ In reality , there are NO foods to avoid 🤯 ⠀ Rather, there are only foods that we should increase , or decrease , in your diet. ⠀ Tune in to find out what those foods are and why the concept of "good" and "bad" foods is killing your progress .…

Ballistic Performance Radio

1
Group Fitness: Where Experience is Your Enemy 14:07

3 years тому14:07

14:07

On this episode of BPR, Derrick outlines why high-intensity group fitness is a disservice for fitness fanatics. ⠀ Here's the thing...when you're the fittest and most experienced person in your class, you get the $h!t end of the deal, and here's why: You're following a program designed to get people "off the couch and off the carbs." It's NOT designed for YOU or YOUR goals. You're "too good" for coaching You don't need to learn the Air Squat...AGAIN When you're the fittest in class, you're not going to push the pace You're too fit (or competitive) for your own good ⠀ If you’re ready to evolve beyond high-intensity group fitness and start getting more out of your training, click HERE for a 7-day FREE trial of our BUILD, MOVE, or PERFORM programs.…

Ballistic Performance Radio

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Why You Should Spend LESS Time in the Pain Cave 11:41

3 years тому11:41

11:41

On this episode of BPR, Derrick outlines why you need to spend WAY LESS time in the pain cave. ⠀ High-intensity group fitness is exciting, entertaining, motivating, and fun. ⠀ Working out alongside someone makes you push harder than you would alone (at least in most cases). ⠀ Having a coach, or maybe the better word, would be cheerleader, motivating you to push harder, dig deeper, embrace the suck, and go to the “dark place” works for some people, but is it making you better? ⠀ Is going deep into the “pain cave” actually a good idea? ⠀ Do you need to go there to move the needle and ultimately achieve your goal? ⠀ We would argue that you do NOT need to go to the pain cave. ⠀ We firmly believe you need to spend significantly less time in that deep, dark place. ⠀ How much time? ⠀ Tune in to find out 🎧…

Ballistic Performance Radio

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Group Fitness Has an Expiration Date 12:47

3 years тому12:47

12:47

On this episode of BPR, I sit down to outline why we believe that group fitness has an expiration date. ⠀ By "expiration date," we mean that everyone evolves beyond or burns out of group fitness on a long enough timeline. ⠀ If you’re consistent, diligent, and work your ass off in the gym. Eventually, you’ll need more than that group class offers. ⠀ Group classes are designed for the group, for those folks who just need to move, folks who don’t necessarily have a specific goal, and for folks who are there more for social hour and entertainment than training. ⠀ There’s nothing wrong with that, but it’s not meant to be a permanent solution either. ⠀ Whether you’ve evolved or burned out, and you’re ready for a change, to pursue something greater, or to fall back in love with training, click the HERE for a 7-day FREE trial to our fitness tracks. These programs are delivered straight to your phone via the TH app, and each is designed to help you achieve specific goals.…

Ballistic Performance Radio

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What Therapy Has Taught Us (feat. Ash) 20:29

3 years тому20:29

20:29

On this episode of BPR, Ash and I sit down to reflect on why she started therapy and what it has taught us. ⠀ That's right. It wasn't just beneficial for Ash. Her journey in therapy has been incredibly helpful in our marriage too. ⠀ We've learned how to better communicate with one another, the value and importance of margins (i.e. personal space), and finding fulfillment in ourselves as opposed to the other person. ⠀ If you're wondering who Ash's therapist is, she's one of the most wonderful, wise, and insightful humans on the planet, Andi Johnson . ⠀ If you're interested in working with Andi, you can join her waitlist HERE .…

Ballistic Performance Radio

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Our Birth Plan (feat. Ash) 20:18

3 years тому20:18

20:18

On this episode of BPR, Ash and I sit down to share our birth plan. ⠀ We cannot control EXACTLY how the birth of our baby boy goes, but we at least wanted to have a plan (and contingencies) before the big day. ⠀ Here's the crazy thing, by the time this episode is released, Baby Ball will already be here! At that point, we'll be recording another episode to let you know whether or not it all went according to plan.…

Ballistic Performance Radio

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5 Lies You've Been Told About Nutrition 17:22

3 years тому17:22

17:22

On this episode of BPR, Derrick outlines the top 5 lies you've been told about nutrition. ⠀ Weight loss isn’t as simple as calories-in vs. calories out Eating small, frequent meals boosts metabolism and promotes weight loss White Potatoes and Rice are “unhealthy” You should limit how much fruit you eat because of the “natural sugar” Red Meat is bad for you ⠀ It's important to note that these are ONLY our top 5; hundreds, if not thousands, are floating around Instagram, TikTok, and Facebook, many of which come from your favorite #fitspos who have no idea what the hell they're talking about. ⠀ We feel these are the most relevant, recurring, and benefical to YOUR journey. ⠀ If you learn something from today’s episode, please share it with your friend, family, co-worker, or training partner, and while you’re at it, leave us a rating and review.…

Ballistic Performance Radio

1
Free Weights vs. Machines: What's the Difference? 13:50

3 years тому13:50

13:50

On this episode of BPR, we’re covering the differences between machines and free weights. ⠀ Is one better than the other? What one should you be spending more time on? Etc. ⠀ First, there are benefits to BOTH. Second, in a perfect world, you’re doing BOTH. ⠀ That said, there are definitely pros and cons to each. ⠀ If you learn something in this episode, please share it with your family, friend, co-worker, or training partner.…

Ballistic Performance Radio

1
The MOST Important Things No One is Talking About in Fitness 19:49

3 years тому19:49

19:49

On this episode of BPR, Derrick outlines the most important things that no one is talking about in fitness. ⠀ In 2022, you’re likely cultivating all of your fitness knowledge via your favorite fitspos on IG, TikTok, and Facebook. ⠀ I’m going to go out on a limb here and say that you don’t follow those guys (and girls) because they’re knowledgeable, credible, experts, right? ⠀ Of course not. You were probably scrolling through IG or TikTok and saw a half-naked fit chick or shredded dude talking about their workout and thought, “Yep, they’re hot! I want to look like them!” and hit the follow button. ⠀ There’s NOTHING wrong with that. We ALL do it. ⠀ Unfortunately, we’ve started associating physique with knowledge/credibility, which is a problem. ⠀ Now, we’ve got thousands of people taking advice from folks who have no clue what they’re talking about. ⠀ Tune in to discover the top 5 most important things you should start thinking about in your training.…

Ballistic Performance Radio

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How to Stay on Track with Your Fitness While Injured (feat. Ash) 16:07

3 years тому16:07

16:07

On this episode of BPR, Ash and I sit down to outline how you can stay on track and get a great workout even while you're injured. ⠀ Our top four strategies for navigating injuries are as follows: Gain clarity by identifying the "season" you're in Focus on the things you CAN do Play the long game Slow and steady comeback ⠀ Check out the episode to find out exactly what these strategies mean and how you can incorporate them into your fitness journey.…

Ballistic Performance Radio

1
Pregnancy Q&A (feat. Ash) 36:13

3 years тому36:13

36:13

On this episode of BPR, Ash and I sit down to answer the most frequently asked questions during our pregnancy. ⠀ We cover the following topics throughout the conversation: How many additional calories you should consume while pregnant Foods to avoid during pregnancy Micronutrients that play major roles in pregnancy Hydration and electrolytes Prenatals and supplementation Benefits of exercise during pregnancy What movements are safe during pregnancy ⠀ Disclaimer: We do not specialize in pregnancy, and we are physicians. We're sharing what we've learned through our research and experience. Everything we share in this episode are general recommendations. Always consult with your healthcare provider prior to making any significant changes to your nutrition or fitness.…

Ballistic Performance Radio

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Jillian Smith, RD | Gut Health 101 1:03:29

3 years тому1:03:29

1:03:29

On this episode of BPR, we sit down with special guest, Jillian Smith. ⠀ Jillian is a Registered Dietitian who specializes in gut health and works under the lenses of functional medicine. In other words, her aim is to get to the root-cause of her client's symptoms, imbalances, etc. ⠀ Additionally, Jillian is the lead dietitian at The Gut Fix and the sister company, Gut Personal. ⠀ We've worked with both of these companies, and we HIGHLY recommend reaching out if you're experiencing gut issues. That said, we understand that not everyone is ready to hire a dietitian, which is EXACTLY why Gut Personal could be your ideal starting point. ⠀ Head over to Gut Personal , take the quiz, and Use code "GUTITOUT" for 10% off your order.…

Ballistic Performance Radio

1
Why EVERY Exercise Should Be Done On Tempo 12:32

3 years тому12:32

12:32

On this episode of BPR, Derrick outlines the importance of tempo and why we believe it should be prescribed for nearly every exercise. ⠀ Here are few of the questions Derrick covers in the conversation: What is tempo? Why does tempo matter? What's the ideal tempo? Does tempo change based on your goal(s)? ⠀ If you’re interested in experience tempo training, and more specifically, how we’ve combined tempo training and interval training to create potentially the most efficient and effective program across the industry, click HERE for a 7-day FREE trial to our BUILD, MOVE, or PERFORM program.…

Ballistic Performance Radio

1
Our Must-Have Kitchen Appliances 14:30

3 years тому14:30

14:30

On this episode of BPR, Derrick outlines our must-have kitchen appliances. ⠀ He covers everything from the basics like a solid butcher's block (or knife set) and sheet pans to more “high-end” appliances like Ninja Foodies. ⠀ These appliances may not be essential, but they save you some serious time and are well worth the investment. ⠀ Here's our list: ⠀ Sheet Pan Butcher's Block Frying Pan Ninja Air Fryer Full Start Vegetable Chopper Instant Pot Zulay Handheld Frother Ninja Mega Kitchen System Blender…

Ballistic Performance Radio

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Is Pre-workout Bad for You? 18:55

3 years тому18:55

18:55

On this episode of BPR, Derrick answers the age-old question: ⠀ Is pre-workout bad for you? ⠀ In order to answer that question, we need to know a few things: ⠀ What is pre-workout? What are the primary ingredients of pre-workout? What physiological responses do the ingredients induce? Are those responses necessary to have a great workout? ⠀ Spoiler Alert: pre-workout is not inherently bad for you. ⠀ That said, there are some brands that are better than others. Here are our recommendations: ⠀ 1st Phorm Project 1 or Megawatt Legion Pulse Optimum Nutrition Platinum Pre-workout Purchase the individual ingredients and take together (Caffeine, beta alanine, creatine) ⠀ In full transparency, we are affiliated with 1st Phorm, so if you’re interested in trying Megawatt or Project 1, click the links above.…

Ballistic Performance Radio

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Are You Eating Enough? (feat. Ash) 15:56

3 years тому15:56

15:56

On this episode of BPR, we outline how to determine whether or not you're eating enough food. ⠀ In this conversation, we cover a variety of factors, including under-reporting calories, metabolic adaptation, maintenance calories, BMR, and TDEE. ⠀ Grab a pen and paper or open the notes app on your phone - you will NOT want to miss any of the nuggets we drop in this episode.…

Ballistic Performance Radio

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The Easiest Way to Build Healthy Habits (feat. Ash) 19:19

3 years тому19:19

19:19

On this episode of BPR, Ash and I outline the most efficient and effective strategies for habit development. In other words, how you can implement new behaviors, stay consistent in those behaviors, and ultimately create new habits. ⠀ If you're short on time, here's a quick overview: Make it a non-negotiable Start small Habit Stacking ⠀ If you enjoy what you hear on this channel, please leave us a 5-start rating and review. That's how we reach more people and change more lives through this platform 🙏🏻…

Ballistic Performance Radio

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The Phases of Nutrition (feat. Ash) 33:05

3 years тому33:05

33:05

On this episode of BPR, Ash and I outline the four phases of nutrition: ⠀ 1 - Deficit 2 - Reverse Diet 3 - Maintenance 4 - Surplus ⠀ We cover all the details for each phase, including definitions, durations, and what to expect. ⠀ Grab a pen and notebook, or open up the notes app on your phone, and enjoy the episode!…

Ballistic Performance Radio

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The Cost of Getting Lean (feat. Ash) 32:35

3 years тому32:35

32:35

On this episode of BPR, Ash and I outline various levels of leanness and the associated "costs." ⠀ In other words, what does it take to walk around at 6% body fat for men (or 12% for women)? Is it healthy to have that low of body fat? Is it worth it? Are there more ideal ranges of body fat that promote greater health and quality of life? ⠀ We answer all those questions and more throughout this conversation. So, sit back, relax, and enjoy the episode. ⠀ If you're interested in learning more about what we do, or even working with us 1:1, get your name on the waitlist today to have first dibs as spots become available.…

Ballistic Performance Radio

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Top 10 Most UNDERRATED Exercises 24:55

3 years тому24:55

24:55

On this episode of BPR, Derrick outlines what we believe to be the top 10 most underrated exercises. ⠀ This list is based on our knowledge and experience - it is NOT the end-all, be-all list. If you ask 100 different coaches/trainers, you'll get 100 different answers. ⠀ That said, our top 10 most underrated exercises are... Walking Sprinting Sled Pushes/Drags Push-ups Inverted Rows Step-ups Nordic Hamstring Curls ATG Split Squat Hollow Holds/Rocks Single-arm Farmer Carries ⠀ Tune-in to find out why these exercises made the cut. ⠀ On a completely separate note, if you're interested in purchasing new Ballistic Performance swag, check out the BP Store today. ⠀ If you want first dibs as spots become available for 1:1 nutrition and fitness coaching, get you name on the waitlist ASAP. ⠀ If you're in the DuBois area and you're interested in personal training, we've also opened that waitlist .…

Ballistic Performance Radio

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Top 5 Most OVERRATED Supplements 17:15

3 years тому17:15