Shows
Training AgeTravel TipsIn the final episode of Season Two, co-hosts Heather Adams (@heatheradams.fitness) and Valerie Lusvardi (@valerielusvardi) reflect on the often unexpected and humorous realities of perimenopause. From surprise hair changes to rethinking deodorant strength, they share personal stories that highlight the evolving nature of aging—and the freedom in embracing it. They also discuss shifting beauty standards and the choice to go gray with confidence and humor.As summer approaches, the conversation turns to travel and how to maintain health goals without sacrificing the joy of the experience. Heather and Valerie offer practical tips for staying active, pr...2025-05-231h 01Training AgeThe Feel of Intensity (Strength Training vs. Cardio)In this episode of Training Age, co-hosts Heather Adams (@heatheradams.fitness) and Valerie Lusvardi (@valerielusvardi) reflect on the intersections of parenting, personal growth, and strength training. They share recent experiences that highlight the importance of advocating for family needs, supporting one another through life’s responsibilities, and modeling healthy boundaries. It’s a candid look at how the values we bring to our workouts often show up in how we show up at home.The conversation then shifts to the concept of training intensity—what it is, how to measure it, and why it matters. Using personal anecdo...2025-05-0946 minTraining AgeKeep Calm and Menopause On!In this episode of Training Age, co-hosts Heather Adams (@heatheradams.fitness) and Valerie Lusvardi (@valerielusvardi) open up about their own journeys through perimenopause, using humor, honesty, and personal stories to break the silence surrounding menopause. From early memories shaped by cultural taboos to their current experiences with hormone shifts and changing bodies, Heather and Valerie aim to reframe menopause as a natural—and even empowering—phase of life.They reflect on how previous generations, like Heather’s mother, navigated menopause and hormone therapy, and how those stories shape the way they parent and approach aging today. With an emp...2025-04-2557 minTraining AgeLife After Contest Prep with Teresa McDonaldIn this episode of Training Age, hosts Heather Adams (@heatheradams.fitness) and Valerie Lusvardi (@valerielusvardi) sit down with returning guest Teresa McDonald (@mrs.t_mac) to explore the multifaceted world of physique competitions—from show day glam to the mental and physical shifts that come with the post-show phase.Teresa shares her firsthand experience competing across multiple divisions, offering insight into the dynamic, high-energy environment of a show weekend. The conversation highlights the vital role of presentation—posing, makeup, hair, and styling—and how these elements complement physical preparation. Valerie lends her expertise with practical beauty tips, while...2025-04-111h 01Training AgeFit Tech: Friend or Foe?In this episode, Heather @heatheradams.fitness and Val @valerielusvardi explore the role of FitTech in our health journeys—where it helps, where it hinders, and how to find a sustainable middle ground. They break down how tools like the Oura Ring and tracking apps can support awareness around patterns like weight fluctuations, menstrual cycles, and sleep, offering helpful insights for long-term well-being.But with that data comes a caution: technology should enhance, not override, our ability to listen to our own bodies. Heather and Val emphasize the importance of balancing external feedback with internal cues, and they of...2025-03-2838 minTraining AgeOver and Underrated with Brad JensenIn this episode of Training Age, hosts Heather Adams and Valerie Lusvardi sit down with Brad Jensen (@thesoberbodybuilder) for an insightful and candid conversation about his journey through addiction, fitness, and personal growth. Kicking things off with lighthearted banter about skiing in Utah and everyday adulting moments, the conversation quickly shifts to Brad’s milestone of turning 40—complete with humorous reflections on aging and its inevitable aches and pains.Brad shares his powerful story of struggling with substance abuse despite growing up in a supportive family. He opens up about how fitness became a transformative outl...2025-03-141h 04Training AgeLiving the Maintenance Life with Anna Loflin and Jill MyersIn this episode of Training Age, hosts Heather Adams and Valerie Lusvardi welcome Anna and Jill for an insightful conversation on maintaining a healthy lifestyle and navigating the mindset shifts that come with it. Heather shares her recent experience with minimalism and a colonoscopy, highlighting the importance of preventative healthcare, while Val gives an update on life as a busy sports mom and how she balances family and personal well-being. Anna and Jill bring their own stories to the table, offering real-life perspectives on the challenges and successes of sustaining long-term health goals.The discussion...2025-02-281h 05Training AgeBody Image and Food Fears with Celeste Rains-TurkIn this episode of Training Age, hosts Heather Adams and Valerie Lusvardi welcome Celeste Rains-Turk (@celestial_fit), a leading expert in mindset and body image within the fitness industry. Celeste shares her unique journey, from entering the bodybuilding world in 2015—where she uncovered underlying disordered eating patterns—to shifting her academic focus from dietetics to psychology. Her passion for holistic health and mindset is reflected in her podcast, Confessions of a Bikini Pro, and her powerful tagline, “build more than just a body.” As a licensed associate counselor and author of Believe Your Way to Badass, Celeste is dedic...2025-02-141h 13Training AgeIntuitive Eating with Marisa Michael, RDIn this episode of Training Age, hosts Heather Adams and Valerie Lusvardi are joined by Marisa Michael, RD (@realnutritiondietitian), a registered dietitian with over 20 years of experience in nutrition. Marisa, the author of Nutrition for Climbers: Fuel for the Send and founder of Real Nutrition LLC and Nutrition for Climbers, shares her expertise on the transformative practice of intuitive eating. Together, they explore the 10 principles of this evidence-based, weight-neutral approach, debunking misconceptions that it’s simply about eating whatever you want.Marisa explains how intuitive eating aligns with movements like Health at Every Size and the anti-diet cu...2025-01-311h 04Training AgeMaking Those Resolutions StickIn this episode of Training Age, hosts Heather Adams and Valerie Lusvardi explore how to set and maintain New Year’s resolutions that lead to lasting change. Kicking off with gratitude, they thank listeners for their thoughtful Apple podcast reviews and reflect on the podcast’s bi-monthly schedule and commitment to delivering valuable content. Transitioning to the timely topic of resolutions, Heather and Valerie delve into why so many fail and how to overcome common pitfalls.Drawing on insights from a University of Scranton study and Brad Stuhlberg’s work, they emphasize the importance of a process-focused mindse...2025-01-1747 minTraining AgeMaking Sense of Gym LingoIn this episode of Training Age, hosts Heather Adams and Valerie Lusvardi share insights and personal experiences to help listeners feel confident navigating the gym, whether they’re beginners or seasoned fitness enthusiasts looking to refresh their knowledge. Reflecting on their own early gym adventures, they offer practical advice for stepping out of the cardio zone and into the world of strength training with ease. The conversation demystifies gym lingo, breaking down terms like hypertrophy training, reps, sets, and supersets to expand gym vocabulary and reduce intimidation.Heather and Valerie go beyond the basics, diving into exercise st...2024-12-2037 minTraining AgeCelebrate with IntentionIn this episode of Training Age, hosts Heather Adams and Valerie Lusvardi explore practical strategies for navigating the holiday season with confidence and balance. They tackle common anxieties around holiday weight gain, emphasizing the importance of setting clear intentions and maintaining consistency to stay in control of your choices. By creating actionable plans and focusing on empowerment, listeners can approach the season with a proactive mindset rather than feeling overwhelmed.The discussion highlights the flexibility needed to balance fitness routines with holiday fun. Whether incorporating workouts into a family trip or prioritizing relaxation, Heather and Valerie share...2024-12-0639 minTraining AgeAre You Sandbagging?In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi explore the concept of “sandbagging” in fitness—underestimating one’s own strength and limiting potential. Through personal anecdotes and practical insights, the conversation highlights how self-imposed barriers can hold you back and how recognizing your own capacity can unlock true growth in both fitness and life. By focusing on personal progress rather than comparisons, listeners can learn to push beyond perceived limits and achieve meaningful results.The episode challenges conventional ideas of what defines a “hard” workout. Effort doesn’t always mean being out of breath or dren...2024-11-2240 minTraining AgeA Day in the Life with Teresa McDonaldIn this episode of Training Age, hosts Heather Adams and Valerie Lusvardi welcome Teresa McDonald (@mrs.t_mac), a dedicated planning consultant and fitness competitor from California’s Central Valley. Teresa shares her inspiring journey, balancing a demanding career with her passion for fitness, all while managing family life with her supportive firefighter husband and energetic daughter. Her story offers listeners an intimate look at how fitness serves as both a passion and a therapeutic escape, providing insights into juggling professional, personal, and competitive commitments.Heather and Valerie also explore the emotional and physical challenges of rigid di...2024-11-0859 minTraining AgeFat Loss, Part 3: When Is It Enough?In this episode of Training Age, hosts Heather Adams and Val Lusvardi explore the complex relationship between fat loss and self-worth, asking the key question: “When is enough enough?” Through the lens of three fictional personas, they examine diverse approaches to health and fitness, emphasizing the importance of realistic expectations and a balanced mindset. The episode underscores that progress matters more than perfection, offering a sustainable path to achieving fitness goals.The conversation also tackles body image and self-worth in the age of social media. Drawing from stories like influencer Whitney Simmons’ journey to self-empowerment, Heather and Val hi...2024-10-2543 minTraining AgeFat Loss, Part 2: Tips for SuccessJoin hosts Heather Adams and Val Lusvardi on Training Age as they explore tailored fat loss strategies for every stage of your fitness journey. In this episode, they discuss the importance of establishing a solid baseline, including maintaining healthy habits and understanding personal metrics like calorie intake and activity levels. Whether you’re aiming for a quick, intensive phase or a gradual approach with diet breaks, the hosts emphasize the value of having a well-defined plan and setting clear, realistic goals. Flexibility and patience are key, as adjustments may be needed along the way.The episode also co...2024-10-1133 minTraining AgeFat Loss, Part 1: Managing ExpectationsSeason Two kicks off with a three-part series on fat loss, starting with managing expectations. This episode addresses common misconceptions fueled by social media and the allure of instant results, which often highlight unrealistic standards. We discuss how our culture of instant gratification clashes with the realities of sustainable fat loss, and explore the misconception around calorie deficits, especially the inconsistency between weekday and weekend habits.Later in the series, we shift the focus to the tangible results of fat loss, explaining why inches lost can be more significant than just pounds. Real client experiences illustrate the...2024-09-2727 minTraining AgeTaking Our Own AdviceSometimes you realize it's time to take your own advice. Last night, amidst a flurry of 'tired mom' texts, Valerie and I came to a realization that it's time for summer break! We’re wrapping up the season finale of Training Age, our beloved passion project, by discussing the whirlwind of family, work, and personal commitments that have left us yearning for a pause to recharge.2024-06-2809 minTraining AgeTelling a New Story with @irisdeadliftsJoin us as we welcome Iris (@irisdeadlifts), a seasoned nutrition, strength, and hypertrophy coach with Beth Feraco Fitness. She's also the co-host of the podcast "Here's the Deal: Fitness, Nutrition, & Mindset for People Who Don't Want Life to Suck." Iris's story begins with a family member's hospital stay during her high school years, sparking a long foray of extreme dieting practices. From the HCG diet to Keto and intermittent fasting, she navigated the pitfalls of fad diets before discovering a balanced, sustainable approach to health and fitness. Iris shares her personal transformation and the critical lessons learned from these...2024-06-141h 04Training AgeChanging Our Minds with Austin CurrentJoin us as we welcome Austin Current to discuss his fascinating journey in the fitness industry—from his beginnings as an IFBB pro bodybuilder to becoming a respected fitness trainer and author. We explore his acclaimed book, "Science of Strength Training," which serves as a visual encyclopedia for gym enthusiasts and is even used as a resource in major universities. Austin also opens up about his childhood experiences that fueled his passion for fitness, offering a nostalgic look back at the moments that shaped him.We explore changing perspectives in the fitness industry, highlighting the importance of em...2024-05-311h 09Training AgeMaintenance Requires EffortListen in as we tackle the art of maintenance. We'll discuss how maintaining is about embracing balance, understanding the various phases of dieting, and staying dedicated to your health goals through every slice of life.Explore with us the evolving language of healthy living and the psychological impact of labeling our eating habits. As we dissect terms like 'fat loss phase' and 'maintenance,' we introduce the concept of a 'perseverance phase,' a term that captures the ongoing effort needed to sustain a healthy lifestyle. We emphasize the importance of intentional habits, debunk the notion that...2024-05-1743 minTraining AgeGetting GlutesUnlock the secrets to crafting powerhouse glutes with our no-nonsense discussion, as we ditch the fitness fluff and guide you straight to what works. We're cutting through the clutter of 'clickbait' workouts and exercises to review the tried-and-true strategies for sculpting your glutes. We emphasize the importance of technique and targeted exercises that go beyond the superficial to deliver real results.Elevate your game with insights on unilateral moves like split squats that promise to enhance stability and maximize muscle tension adaptations. As we discuss full-range movements and their peak-contraction counterparts, such as glute bridges and kickbacks...2024-05-0347 minTraining AgePush Forward? Or Pull Back?Welcome back to Training Age, where hosts Heather and Val unravel the intricacies of fitness at every stage of your journey. This conversation steers into the ever-relevant topic of stress management and its impact on trainability. Listen in as we introduce the 'stress bucket' analogy to help you gauge when to lean into challenges and when to ease off the gas. Drawing from personal trials, we share insights on the necessity of recognizing when your stress levels are peaking and how to effectively dial it back through strategies like mindless scrolling or indulging in light-hearted entertainment.Ever...2024-04-1941 minTraining AgeBuilding Muscle with Chris BarakatJoin us as we welcome the incredibly insightful Chris Barakat, a pro bodybuilder, coach, and academic, who shares his professional journey and insights in the world of fitness. For anyone seeking to understand the commitment required for significant changes in muscle tone and physique, Chris's experience in coaching and academic research sheds light on the science behind muscle development and individual progress timelines.Listen in as we tackle the often-misunderstood topic of weight fixation and the psychological impact it can have, especially on women. Together with Chris we dissect the myths surrounding water retention and creatine use...2024-04-051h 06Training AgePatience in the ProcessJoin us on Training Age for an engaging and heartfelt exploration into the intricacies of long-term fitness and health journeys. Listen in as our clients, Kari Bristow and Sara Wutzke, open up about their personal experiences with setting and striving for goals that span years, not just months. Both mothers of four, Kari shares her evolution from fitness competition to finding a sustainable lifestyle, while Sara discusses her shift from athlete to yarn shop owner and how therapy has redefined her approach to health. Their stories are a testament to the power of patience, the significance of daily habits...2024-03-2255 minTraining AgeProgressive OverloadJoin us on Training Age as we unpack the multifaceted concept of progressive overload in fitness training. Listen in as we tackle the common misunderstandings, emphasizing that it's not just about lifting heavier weights but also about creating mechanical tension in the muscles. We explore various strategies to amplify workout intensity and offer insights into effective muscle building and breaking through plateaus. This is your chance to gain a fresh perspective on strength training and ensure you're on the right track for your fitness goals.Dive into the nuances of intensity in workout programs with us, where...2024-03-0836 minTraining AgeThe Power of ProteinUnlock the secrets to a healthier, stronger you as we dissect the crucial role of protein in your fitness journey. Discover not only the science behind muscle protein synthesis and breakdown but also the art of infusing your diet with the right amount of this vital macronutrient. Whether you're strength training or simply striving for good health, we've got insights and anecdotes to inspire your path to peak wellness.Struggling to figure out how much protein you really need or when's the best time to take it? The answer might not be as straightforward as you think...2024-02-2335 minTraining AgeThriving in MaintenanceUnlock the secrets to maintaining a healthy weight and lifestyle in our latest episode that guides you through the nuanced world of weight maintenance post-fat loss. Say goodbye to the anxiety that often clouds the beauty of achieving your health goals, and hello to a new perspective that joyfully accepts the natural variations of your body. Together, we dismantle myths and reveal why maintenance isn't a static phase but a time to thrive within the natural fluctuations of life, diet, and even menstrual cycles.Venture with us down the maintenance freeway, a road far wider and with...2024-02-0933 minTraining AgeStage Lean vs Lifestyle Lean with Erin MooreErin Moore joins our latest Training Age session, revealing her story from in-person training to the digital realm. Striking a unique chord with her "Lifestyle Lean" philosophy, Erin shares her expertise on achieving a harmonious blend of well-being and real-life demands. Her candid reflections on the fitness industry's relentless emphasis on youth and appearance shed light on her innovative approach to sustainable fitness, offering encouragement for those navigating the challenging balance of ambition and enjoyment. In contrast, this episode also explores the mental fortitude required to live a "Stage Lean" lifestyle. By sharing relatable challenges and triumphs, t...2024-01-2654 minTraining AgeAdding NuanceMany people attempt complex workouts only to end up feeling frustrated and less motivated. They often get overwhelmed by the flood of fitness and nutrition advice available on the Internet. Val and Heather have traveled down these exhausting paths and discovered that sometimes, the simplest approaches yield the best long-term results. In their journey into the heart of fitness training and nutrition, they share their experiences and reveal how, when ready, adding nuance can be the game-changer needed to achieve fitness goals.Val and Heather address common misconceptions about training progressions, the confusion between progression and progressive...2024-01-1230 minTraining AgeDocumenting Your ProgressVal and Heather dive into the role of form videos and progress pictures in reaching fitness goals in this episode. They explore how these tools not only improve performance but also boost motivation. The duo breaks down the concept of failure, highlighting how form videos can measure workout intensity and help navigate challenging points in training. They discuss the benefits of reviewing these videos with a coach for a better understanding of RIR (reps in reserve) and proper exertion techniques in workouts.Val and Heather also share practical tips for setting up form check videos, including finding...2023-12-2929 minTraining AgeManaging Menopause with Joanna DaraIn this podcast, Val and Heather, along with their guest Joanna Dara, a Hormone and Nutrition Specialist, explore the complex stages of perimenopause and menopause. Their conversation highlights the crucial role of hormones in women's health and fitness during these life changes. They delve into the symptoms, changing perspectives on hormone replacement therapy, and the differences between perimenopause and menopause, making it an essential listen for women in these stages.They also address the difficulties women often encounter in getting accurate diagnoses and effective treatments for issues related to hormonal changes. They emphasize the importance of thorough...2023-12-1537 minTraining AgeTraining VolumeEver puzzled over training volume and its role in hypertrophy coaching? We break down the concept into bite-sized pieces and draw the connections to muscle growth. The mathematical formula of reps, times sets, times weight lifted appears simple, but its application requires more finesse. We bring in the often overlooked element of set intensity, and discuss how it's essential to attune your programming to it for maximum results. We press on with the crucial role of mechanical tension and intensity in training volume for muscle growth. Navigating the concepts of RPE or RIR, we illustrate how they c...2023-12-0134 minTraining AgeDrop the "All or Nothing" MindsetEver wonder how you can stay true to your health goals while navigating the maze of tempting holiday feasts? Can you imagine a festive season where you have a mindful strategy that keeps you from being overly rigid or excessively indulging? Join us as we talk about how to create sustainable goals and keep your health at the forefront, even in the face of holiday temptations. We dive into strategic planning and flexible goal setting, ensuring you have a sensible approach to the abundance of food that becomes a norm during festive seasons.As the smell of...2023-11-1723 minTraining AgeFocus on the Look, Not the ScaleIn this episode, Heather and Val explore the power of looking beyond the scale and focusing more on body composition changes. Val, for instance, shares how she saw a remarkable transformation in her body composition over the years without significant changes in her weight.We emphasize the role of a positive mindset in embarking on a fitness journey. We discuss the groundwork that needs to be done before starting a fat loss phase such as managing stress, nurturing a healthy mindset, getting adequate sleep, and maintaining proper nutrition. We also stress the importance of having a reliable...2023-11-0334 minTraining Age1-on-1 vs. Group CoachingWe're witnessing more women then ever embracing weightlifting, making us ponder whether we are raising the strongest generation of women ever. We discuss how our individual experiences help frame our views on the evolution of strength training culture and its impact on women.Join us as we dissect the potential drawbacks of using polarizing language in strength training, discuss body composition and physique goals, and how there isn't a one-size-fits-all approach. We dig into the dynamics of group coaching, analyzing the pros and cons, and sharing insights on how to tailor it to your needs. Then, we...2023-10-2042 minTraining AgeMidlife Revelations with Karen JacksonEver wondered how a change of perspective can redefine your approach to health, fitness, and aging gracefully? That's precisely what we explore with our special guest, Karen Jackson (Instagram @midlife_revelations). Listen in as we discuss how our fitness journeys are about more than physical transformation; they're about shifting mindsets and adopting consistent habits.Our conversation takes a turn towards breaking down misconceptions about diet and nutrition. We shed light on how it's not about shrinking, but becoming stronger, healthier, and more resilient. Karen weighs in on the importance of patience, persistence, and getting back on track...2023-10-0641 minTraining AgeThe Realistic Hack-Your-Metabolism Starter PackWhat if we told you that the secret to 'hacking' your metabolism doesn't involve any magic pills or crazy diets, but understanding your body better and making sustainable lifestyle changes? We are firm believers in this approach and have seen the positive impact it has had on our lives. In this episode, we delve into metabolism truths and myths, shedding light on why some 'hacks' might not be as effective as they seem. We go beyond food and exercise, discussing how stress management and sleep can significantly impact metabolism. We discuss how simple habits, formed over time, c...2023-09-1640 minTraining AgeBeing a BeginnerGet ready to jog down memory lane with us, as we introduce the idea of Training Age and recount our personal fitness journeys. We'll kick off by discussing the different stages of training age - beginner, novice, intermediate, experienced, and what it means to progress through each level. We’ll also delve into our own humble beginnings in fitness, and the small steps that pushed us toward our goals. Valerie shares how a 12-week challenge sparked a newfound love for strength training and even led to bikini contest prep with her husband. Heather gets personal too, recounting her...2023-09-1635 min