Shows
Dogs of War46 S3 EP 46 Sway and Steven AntomarchiToday I sit down with Veteran Police K9 handler Steve Antommarchi.For a second time. To discuss suicide among veterans and first responders. Very deep episode dedicated to Phil! Steven Antommarchi's first encounter with a K-9 team was in New York City on September 11, 2001. He witnessed a search and rescue K-9 team fighting through horrible conditions. That encounter made such a profound impression on him that he knew what he wanted to do K9 for the rest of his life. Fifteen years later, in Dallas, Texas, on July 7, 2016, K-9 Officer Antommarchi found himself in the mi...2022-08-131h 15
Wine Time Fridays Podcast107 - Tom Durbin of Studio 107 & Three Sauvignon Blancs from Around the WorldToday is International Sauvignon Blanc day and in this weeks episode, Shelley and Phil sit down with Tom Durbin, the wine buyer for Studio 107, in Coeur D’alene, Idaho. Tom is soft spoken but he packs a punch with his knowledge of wine as we taste Sauvignon Blancs from three different regions of the world, New Zealand, California and France (Sancerre). Hopefully you have a #SauvignonBlanc in your glass as you listen to this one. #HappyFriday! #ItsWineTime! #Cheersing #SauvBlancDay #SauvBlancFor more information on Studio 107, please visit https://studio107cda.comWines tasted this episode: 2...2022-05-0647 min
Four Pillar FitnessOvereating? Here's Six Reasons To StopDo you find yourself indulging in high-calorie, high-fat and -sugar foods a bit too often?
We all crave "comfort foods" or treats now and then.
During the pandemic craziness, some of us even turned to these foods to relieve stress, while others saw their nutrition habits laid waste by the lockdowns and other "new normal" nonsense.
But there are reasons to stop overeating, if you are now.
Those same reasons apply to avoiding overeating, if you don't right now.
Today, I'm sharing six really good reasons to stop or...2020-10-3000 min
Four Pillar FitnessOn Solitude and the Opinions of OthersDo you spend time in solitude?
I don't mean by yourself, scrolling through your social media feeds looking at what all your "friends" are doing.
Real solitude.
Disconnected from everything but the sound of your own thoughts.
Making your way through days without the background noise of social media, news and nonsense.
You might be surprised what you learn about yourself when your internal voice becomes the one you hear the loudest.
On today's episode, I'm sharing some of what I discovered when I took off, set...2020-09-0907 min
Four Pillar FitnessImportant Things To Know About COVID-19If you listen to the news, you'd think the COVID-19 coronavirus was the end of the world.
But the truth is that we've learned an awful lot in the 7 or so months since this novel coronavirus started to spread.
In today's episode, we're looking at the work of one group of really smart people.
At the Agency for Science, Technology and Research (A*STAR) in Singapore, much has been discovered about COVID-19 and the virus that causes it, SARS-CoV-2.
We're learning about how it enters the body, takes over cells and...2020-06-0213 min
Jeremy Scott FitnessHow to Strengthen Your Immune SystemTalking about how to build your immune system to be running at its highest level. Playing off a post by Phil Hueston these tips are critical now more than ever.2020-04-1652 min
Four Pillar FitnessHelp Your Kids Cope With The COVID-19 Coronavirus PandemicThe COVID-19 coronavirus pandemic seems like the only thing on TV, radio, streaming services, news media and just about anywhere else.
Infection counts, death tolls, arguments between politicians and the breathless pandering of the hair hat idiots in the media are overwhelming to the average adult.
Can you imagine what all that can do to your kids?
Without your life experience and perspective, they can easily become terrified.
This pandemic and the free fall of fear being created around it can leave long-lasting emotional and psychological scars on your kids.
2020-03-2520 min
Four Pillar FitnessCoach Feedback Is Brain Food For AthletesFeedback is important to the training process.
Whether your athlete is learning a new lift, honing speed technique or developing a new sport skill, feedback can improve the process.
It can sometimes mean the difference between failing and succeeding.
But what if feedback is even more important than that?
What if feedback, done well and done right, can actually improve an athlete's brain?
Join me for a look at how coaching feedback impacts the developing brains of young athletes.
We'll look at how emotion, perception and experience...2020-02-0414 min
Four Pillar FitnessYouth Sports and Kids Emotional Health: A Study ReviewYouth sports, especially in the US, has taken a lot of criticism lately.
Not so much for the actual playing of the sports themselves. The criticism usually involves the behaviors, attitudes and actions of the adults involved.
Generally, it's always been thought that playing sports is good for kids.
Most people who've played youth sports would likely agree.
In today's episode, I review a study out of Montreal that links playing youth sports between 6 and 10 with better emotional health outcomes at age 12 and beyond.
Is this true? Can they...2020-01-1307 min
Four Pillar FitnessMake Resolutions That Don't Suck and Won't Fail!It's (another) New Year. Are you making (another) batch of resolutions?
How'd the last bunch work out?
If the answer is "not so hot," the problem might not be you.
It might just be the resolutions you're making!
More accurately, it might be the nature of your resolutions.
Want to make better, more successful resolutions?
Join me and learn:
Why emotion matters to your resolutions!
What the Avoidance Violation Effect is and how it can derail your resolutions!
Why absolutes can...2020-01-0217 min
Four Pillar FitnessHow to Enjoy the Holidays Without Looking Like Santa's Stunt DoubleIt's the most wonderful time of the year!
That's right!
Christmas, Hanukkah, New Year's Eve all come rolling right in after Thanksgiving!
It's like one calorie-riddled binge opportunity after another!
Parties, errands, decorating, family get-togethers!
Food, time crunches, stress, booze...
It can all add up to a serious post-holiday bulge!
But you can avoid it if you're prepared.
And no, you don't have to skip this one this year. (Little tribute to the Waitresses there!)
Check out this episode and I'll...2019-12-1413 min
Four Pillar FitnessGrit and SuccessWhat's the key to success?
Is there really a "secret sauce" for long-term success and achievement?
What separates those who push through the hard times from those who bail when the going gets tough?
Angela Duckworth is the author of the book "Grit" and a researcher at the University of Pennsylvania.
In this episode, I take a look at a huge study done on the factors that predict success.
Ms. Duckworth and her colleagues looked at over 11,000 West Point cadets to see what personality traits separated the successful from...2019-11-0813 min
Four Pillar FitnessKnow Stuff: The GastrocnemiusToday's episode is a fresh edition of "Know Stuff," the series that brings you the stuff you need to know about health, fitness, nutrition and performance topics in a way that you might actually enjoy!
In this episode, we're talking about the gastrocnemius.
This muscle is often overlooked until it becomes a pain!
Find out how it's built, what it does, what can go wrong and how to keep it healthy and performing at it's best!
I also share how the gastrocnemius is related to one of the most commonly occurring...2019-10-0918 min
Four Pillar FitnessShould You Hire A Youth Fitness Coach For Your Child?Today, I'm going to share my thoughts on whether parents should hire a youth fitness coach for their kids.
Of course, since I am a Youth Fitness Professional, you might imagine that I'm biased toward a "yes" answer.
You might be surprised!
While I do believe that every kid would benefit from working with a Youth Fitness Pro, that doesn't mean it's the right choice for you, as a parent, or for your kid.
So I'm going to share a few insights that may help you make that decision.
...2019-09-1315 min
Four Pillar FitnessAccountability or Unnecessary Confrontation for Youth Athletes?Accountability. It's used so often and in so many arenas that it's practically a cliche.
In business, in school and in sports and training, everyone likes to talk about accountability.
For coaches, whether in youth sports or fitness and strength and conditioning, it seems universally accepted that accountability is key.
In these arenas, "holding athletes accountable" is like a ninja skill.
But what if all this accountability is more like a blunt instrument?
What if all we're really doing is beating our athletes over the head and not really...2019-08-2815 min
Four Pillar FitnessBack to School Nutrition Tips (Real World Edition)It's THAT time of year again!
Kids are complaining, parents are rejoicing and nobody is really fully ready for what's next.
I'm talking about "back-to-school" time, of course!
There's a lot to think about when this time rolls around.
Shopping, class schedules, new school mates, sports, etc.
Nutrition can often get lost in the shuffle.
So I'm offering some tips for making sure your kids nutrition (and yours!) stays healthier and easier to manage.
Check them out and be sure to reach out with...2019-08-2114 min
Four Pillar FitnessKnow Stuff - Leptin Resistance and Your Body FatDo you know what leptin is?
If you're trying to lose weight or struggling with weight issues, you probably should.
Chances are, it has something to do with your success, or lack of it.
You might be leptin resistant.
And no matter which side of the aisle you're on or which way you lean, this is not a resistance you want any part of!
Leptin is an important hormone for lots of reasons, but it's greatest importance is in metabolism and the regulation of fat stores.
Join...2019-08-1509 min
Four Pillar FitnessFriday Happy Hour With Lyle McDonald - The SequelIf you heard the first one, you already know this one is going to be fun!
Lyle McDonald joins me once again for a lively shout at some clouds!
In this episode, Lyle shares:
How he got his start as a Karaoke superstar!
His thoughts on "sport-specific training."
When early specialization might actually help.
Why the process matters, what the formula for success in training, sports, fat loss
and other areas really looks like and why the boring stuff will get you better.
The relationship between commitment, motivation, dedication, work ethic and genetics.
...2019-08-091h 21
Four Pillar Fitness72 Fat Loss Tips That WORK!This episode is rapid-fire, a little bit fun and a whole lot of useful!
To be fair, this could have been 172 or even 1,072 fat loss tips that work.
There are so many things you can do - small things and big - to burn more fat that it feels like this is just the "starter set."
But here are 72.
They'll help you get your meals right, step up your exercise and calorie-burning and maximize your fat loss!
Some are fairly predictable, some are a little surprising.
For...2019-08-0620 min
Four Pillar FitnessWeight Loss Plateaus, Rebound Weight Gain, Brown Fat and Little White MiceHave you struggled with losing weight?
Weight loss can be frustrating.
You're doing fine, then suddenly, poof!
The weight stops coming off or even starts piling on again!
Grrrrr!
It can make you feel like a failure, for sure!
But science may have figured out why so many people stop losing weight after the first batch of pounds comes off.
It's not what you think it is.
In some ways, it's worse!
But scientists and some little white mice...2019-07-2709 min
Four Pillar FitnessEssential Laws of Strength, Fitness and Performance #1 - More is Not Better, Better is Better!Today, I'm sharing the first of my "Essential Laws of Strength, Fitness and Performance."
These didn't happen by accident.
These Essential Laws were developed through observation and analysis, careful review of my work and that of others and trial and error.
Law #1 may be the most important one to remember.
Join me as I discuss how what we value as a society has impacted our fitness and health.
Find out why it might be better to be a Timex watch than a Rolex timepiece.
This one is...2019-07-1709 min
Four Pillar FitnessFive Surefire Ways To Be a Crappy Coach or TrainerEverywhere you look, there seem to be fitness coaches, strength and conditioning coaches, personal trainers and others in the fitness profession who are trying as hard as they can to suck. They seem to be trying to be terrible.
I'm one of those people who believes that if you really want something and are willing to work at getting it, you should have it. ;)
So I thought I'd do my part to help those folks get what they want.
Join me as I lay out my 5 Surefire Ways to be a Crappy Coach...2019-07-1521 min
Four Pillar FitnessResearch Round-Up, Vol. 5 - Some Straight Dope on Weed and Your TeensEverywhere you turn, it seems that someone is trying to convince you that marijuana - weed, cannabis, etc., - is not only not dangerous, but somehow good for you.
I'm not talking about medical marijuana here. This is about recreational and casual marijuana.
Government, media, lobbyists and those who will profit from legal cannabis are on the bandwagon preaching the virtues of legal and widely available pot.
But what does the science say?
How much research has been done on the safety of using marijuana?
Are there short-term dangers...2019-07-0915 min
Four Pillar Fitness5 Deadly Sins Parents and Coaches Make in Training Youth AthletesI've been around the Youth Training and Fitness field for 20 years and I've made enough mistakes to know I don't know everything.
However, I DO know that parents and coaches are still committing some "deadly sins" when it comes to training youth athletes!
Listen in as I share 5 of those "deadly sins." Find out:
Why over-specialization is a major problem for your youth athletes!
Why linear speed is over-coached, over-emphasized and overrated!
Why "sport-specific training" is a crock of BS!
Why loading movement too soon could be a fast path to serious injury!
Why...2019-06-2515 min
Four Pillar FitnessThings You Should Know About ProteinWhat do you really know about protein?
How much should you eat?
What kind is best?
Do all proteins act the same way in the body?
What about my kidneys? Won't a high protein diet hurt them?
Is protein made from bugs really a thing?
Are protein bars okay?
There are lots of questions athletes and clients ask me about protein.
In this episode, I try to answer as many of them as possible while still keeping it lively and interesting.
...2019-06-1814 min
Four Pillar Fitness13 Real Life, Science-Backed Reasons to Eat More ProteinDo you eat enough protein?
Chances are the answer is "no whey!"
Sorry, really bad joke. But inadequate protein intake is no laughing matter!
There are benefits to getting enough protein that you are likely not even aware of.
You probably already know that athletes should eat more protein, but do you know why?
Did you know eating enough protein has positive effects on multiple areas of your body and your life?
Listen in as I lay out the case for more protein in your diet, including...2019-06-1122 min
Four Pillar FitnessThe World's Best Sugar SubstituteAre you eating a Ketogenic, Paleo, Whole30 diet?
Are you just trying to live "la vida low carb?"
Are you diabetic or have other digestive or blood sugar issues?
Would you simply like to reduce your, or your family's exposure to the massive amount of sugar that seems to be omnipresent in the modern diet?
If you answered "yes" to any of the above, today's episode will help you!
If you're like me, you'd love a sugar substitute that actually tasted, cooked and baked like real sugar.
...2019-06-0707 min
Four Pillar FitnessResearch Round-up, Volume 4: All About Your TeenagersIn this episode of Research Round-up, I share 3 research studies all having to do with teenagers.
I discuss a study exploring the relationship between anti-social behavior in teens and altered brain function.
I also look at a study which observed the relationship between exercise or a lack of it and sleep habits, quality and length in teens.
Last, I look at a study strongly indicating obesity as a risk factor for depression and anxiety in children and adolescents.
If you are a parent of teens or someone who works with them...2019-05-3017 min
Four Pillar FitnessFriday Happy Hour with Matt Taylor - Heavy Lifting, Periodization and Negative Calorie OreosToday I'm joined by Matt Taylor of Stronger You Personal Training in Vancouver, BC.
Matt has a unique perspective on the fitness profession and how to help his clients succeed. With a background in cooking and experience as a champion power lifter, he can offer clients knowledge, insight and experience like few others in the fitness field.
Today, he's offering all of that to you, my listeners!
Matt provides some amazing information on power lifting, strength training, nutrition, functional fitness and a whole lot more.
Join us and find out:
2019-05-2359 min
Four Pillar FitnessThe Dirty Dozen - 12 Fruits and Vegetables That Might Be Killing You!Mom said "eat your vegetables!"
Your doctor said eat a diet chock full of fruits and vegetables!
Your trainer, nutritionist and all your friends say to load up on fruits and vegetables!
If the Environmental Working Group is right, all those people are wrong...or trying to kill you!
The "Dirty Dozen" list is out for 2019.
It's the list of the 12 fruits and vegetables with the highest levels of pesticides and nasty agricultural chemicals on them.
So what are they and how can you avoid them?
2019-05-2118 min
Frazier Fitness Presents... UNLEASH YOUR INNER ATHLETE PODCASTOverview of the IYCA (International Youth Conditioning Association) 2019 SummitDay 3 of IYCA 2019 Detroit Summit , Hands on Presentations..Dave Schmitz,Greg Schaible,Jordan Tingman,Brett Klika,John Welbourn,Jared Markiewicz,Dan Allison,Dave Jack,Tony Moreno,Brad Leshinske,Matt Cady,Phil Hueston,Ryan Ketchum2019-05-0402 min
Four Pillar FitnessWhy Your Pre-Teen is Weak and What To Do About It!This episode is intended specifically for parents and coaches of pre-teens.
Whether yours is an athlete, a mathlete or a "non-lete," chances are good they're weak!
Physically weak, as in not strong.
If you're wondering why all the hitting lessons, pitching lessons, position-specific instruction, camps, clinics and extra off-season sports practices don't seem to making them better, the answer is simple, even if it hurts a little.
Your pre-teen (9-13 years old) is WEAK!
Youth sports has taken over the landscape for American kids - and it may be...2019-05-0122 min
Four Pillar FitnessFriday Happy Hour with David Jack - Fitness Professional, Guide, Shepherd, Influencer, ActivatorMy guest today is the inimitable David Jack, "International Man of Mystery!"
When people ask "what does David Jack do?" the answer is often "he's David Jack!"
In truth, however, David is a deep pool of fitness knowledge.
His impact, though, is delivered through his intuition, experience, love, passion and willingness to go where many fitness professionals won't go.
David and I could have 1,000 conversations and never have a slice of the same one twice.
Today we cover a lot of topics that have nothing to do with the "...2019-04-251h 25
Four Pillar FitnessFive Weight Loss Diets (and One Diet Trend) That SuckMost people, at some point, would like to lose weight.
Some people really want to lose weight! Some folks want to lose a lot of weight.
If you are, or have been, one of these people, you've probably realized that losing weight in the modern world can be a challenge!
You may even have thought there might be a shortcut.
Well, an entire industry has been built up around diets and weight loss.
Some of it is legitimate, but some of it is misleading, greedy and even downright dangerous!2019-04-2312 min
Four Pillar Fitness5 1/2 Phrases Fitness Professionals Need to Know AND UseIf you are a Personal Trainer, Strength Coach, Physical Therapist or other health and fitness professional, this episode is for you!
Of course, these phrases may actually make your life better even if you're NOT one of these.
As Fitness Professionals, we tend to place a high value on education.
We want to know as much as we can about biomechanics, kinesiology, fitness science, programming, nutrition, recovery and everything else that makes up the "X's and O's" of fitness, wellness, health and performance.
But what about communication? Without it, your just...2019-04-1216 min
Four Pillar FitnessKnow Stuff: The Rotator CuffJust about everyone has heard of the rotator cuff.
But what do you really know about it?
Maybe you're an expert on rotator cuff anatomy, function, dysfunction, recovery and injury prevention.
Congratulations, you're a rarity!
For the rest of us, I take a look today at our rotator cuffs.
What is the rotator cuff?
What does it do?
How does it get screwed up?
How do I know when it's screwed up?
How can I make it better?
How...2019-04-0919 min
Four Pillar FitnessFriday Happy Hour with Mike Howard - Extremism, Tribalism, Fitness and NutritionToday's Happy Hour episode is a great interview with Mike Howard, owner and Choice Architect at Lean Minded.
A fitness and nutrition coach with over 21 years in the profession, Mike shares some unique insights, high quality information and some really wise thoughts on fitness, nutrition, habit development and why Belle of Beauty and the Beast is a badass.
Listen in and find out Mike's take on:
The self-forgiveness/self-reflection/self-awareness continuum and why it can be critical for success when trying to create lasting change!
Overcoming fear and letting actions become...2019-03-2851 min
Four Pillar FitnessJacob McLaughlin Picks My Brain About Starting a Youth Fitness ProgramUsually during my podcast interviews, I'm the one asking the questions.
Today, we flip that script and let Jacob McLaughlin of Jeremy Scott Fitness in Scottsdale, Arizona pick my brain about starting and running a youth fitness program.
We cover topics including:
How do you get started finding new clients right out of the gate?
Why every session you run must be unique, exciting and memorable.
Why you shouldn't want to train every athlete in every sport!
How to make team training work.
Why, when...2019-03-2653 min
Four Pillar FitnessHappy Hour with Gideon Akande - Finance, Fitness and AuthenticityThis week's Happy Hour features the one and only Gideon Akande!
Gideon is an in-demand fitness professional, coach and leader.
Based in Chicago, Giddy has had the opportunity to express fitness around the world and deliver an impact right in his own home town.
Winner of Men's Health's "Next Top Trainer" in 2015, Gideon is a passionate ambassador for health and fitness.
Author of the Riptensity program, he's also a NordicTrack Ifit Elite Trainer.
What you may not know about him is that he is also a Chicago Golden Gloves...2019-03-2158 min
Four Pillar FitnessExpectations, Stress, Addiction and a Death Too YoungNo script today. No notes. Just a real, raw monologue.
A young man I coached in the late 2000's just died of a heroin overdose.
It's caused me a lot of pain, because I feel like I failed him.
I know it doesn't work that way.
He was a high-performing high school athlete.
Then on to college. Seemed to have the world on a string.
Everyone expected him to succeed...and maybe that was part of the problem.
Many of our highest achieving athletes and...2019-03-2013 min
Four Pillar FitnessResearch Round-Up, Volume 3Welcome to Volume 3 of Research Round-Up!
The connecting theme of today's research is heart health.
More specifically, we're talking about aspects of heart health for men.
Men who do extreme things.
Men who used to block, tackle, hit other men for a living. (Or avoid being blocked, tackled or hit!)
Men who fight fires and do push-ups (or don't.)
Our studies today come to us from Texas, Harvard and the American College of Cardiology.
Does the American College of Cardiology have a football team...2019-03-1212 min
Four Pillar FitnessFriday Happy Hour with Ben Boudro - Tragedy, Humility, VictoryA casual look at the life of Ben Boudro, owner of Xceleration Fitness in Auburn Hills, Michigan, might lead you to believe he's like a lot of other fitness professionals.
Fit, successful, family man, living the dream. And all of those things are true.
But there's more to Ben's story.
A deeper pool of humility, integrity and real, raw emotion.
Join me and find out:
> How a career-ending wrestling injury launched a deep love of fitness, training and athleticism!
> Why running a fitness business in...2019-03-0833 min
Four Pillar Fitness8 Essential Reasons to Drink Water Like Your Life Depends On ItWater. It's essential, right?
Then why do so many people fail to drink enough to avoid dehydration?
I'm not talking about people in drought-stricken areas.
I mean people in areas with plenty of water.
You know you should drink more water. You know it's good for you.
But did you know HOW good for you? Were you aware of how many really cool things happen when you get enough?
You lose weight more easily!
You perform better (in lots of ways!)
You get...2019-03-0116 min
Four Pillar FitnessKnow Stuff Episode 2 - Orthorexia NervosaEating disorders.
Most of us are at least casually familiar with eating disorders like anorexia nervosa and bulimia nervosa.
Both of these involve some clearly dysfunctional behaviors.
But did you know that there is an eating disorder where eating clean, whole or pure can become hazardous to your mental and emotional health.
Orthorexia nervosa is a disorder you may not have heard of yet.
However, it might be hurting someone you know right now, maybe even you!
Tune in to find out what it is, how it...2019-02-2020 min
Four Pillar FitnessThe Fools on the Treadmills"Walk the pounds off!"
"Jog to lose weight!"
You've been told all your life that low-intensity, steady-state cardio for long periods of time is the best way to lose weight, get heart-healthy and look great.
So why aren't all those people slogging along on treadmills impressive physical specimens?
Because it's a lie!
Cardio is crap, at least the kind that's been sold to us by doctors, health club owners, celebrities and treadmill makers.
In this episode, I'll show you why cardio is crap - using science, not...2019-02-1211 min
Four Pillar FitnessHappy Hour with Lyle McDonald - "We're all just trying to fix ourselves."Back when the internet was powered by mice on steroids sprinting on wheels, Lyle McDonald was writing and arguing about nutrition and fitness.
In 2004, he wrote the original "A Guide to Flexible Dieting," which outlined a way to lose weight and get lean without rigid rules around food and without going insane.
He has authored 12 others, including "The Stubborn Fat Loss Solution" and "The Rapid Fat Loss Handbook."
He runs a very large and very lively Facebook group and has been known to start a few arguments.
In fact, in Lyle's...2019-02-081h 26
Four Pillar FitnessKnow Stuff Episode 1 - Inversion and Eversion of the FootJoin me as I introduce another new feature on the Four Pillar Fitness podcast - "Know Stuff!"
Quick, little snacks of knowledge about anatomy, physiology, biomechanics, fitness and nutrition intended to be both educational and fun.
Today - Inversion and eversion of the foot.
Do you know the difference?
If not, you're not alone. Even some physical therapists and trainers need to think twice about it.
Listen in as I review the ins and outs of inversion and eversion of the foot.
As always, your...2019-02-0608 min
Four Pillar Fitness10 Reasons Why You Just Gotta Deadlift!Today's episode is all about the one exercise that nobody seems to be lukewarm on - deadlifts!
Love them or hate them, they may be the most important exercise lots of people are avoiding!
Join me and find out why this loved/hated exercise is awesome for:
> Corrective exercise - everything from anterior pelvic tilt to chronic back pain!
> Injury prevention - knees, backs, hips and even shoulders!
> Helping women avoid headaches and neck pain!
> Testing your...2019-02-0414 min
Four Pillar FitnessFriday Happy Hour with Jana Brooke aka "The Dumbbell Bombshell!"Happy Hour Friday is back! And there may be nobody better to get them back on the map than Jana Brooke, aka "The Dumbbell Bombshell!"
Jana is a fitness professional with a great personal brand and an electrifying personality!
Check out the episode to discover:
>What Jana means when she says "when things are uncontrollable, there's always one thing you can control."
> Why personal brands are personal and that means sharing the truth that sometimes you just have to "stop and admire the...2019-02-0140 min
Four Pillar FitnessResearch Round-up, Volume 2Welcome to the second Research Round-up!
On today's episode:
> What surprised researchers about women and low carb diets!
> Why weight loss really is a "gut reaction" and how trillions of bacteria may be sabotaging - or helping - your weight loss!
> What is the relationship between brown fat, muscle tissue and metabolism, and how might it help people struggling to lose weight?
As always, I'd love to hear from you!
Do you need help with...2019-01-3013 min
Four Pillar Fitness5 1/2 Ways to Make Your Family HealthierLife moves faster and faster by the minute, or so it seems. Our families rarely get the kind of quality time we'd like to get and all too often our family's health takes a back seat to, well, just about everything.
But you can change that, and you don't have to sell everything, move "off the grid" and make your own clothes out of animal skins. In fact, you really don't have to work that hard to help your family be healthier.
Today, I'm offering 5 1/2 ways you can make...2019-01-2809 min
Four Pillar FitnessResearch Round-Up, Volume 1Welcome to a brand new feature on the Four Pillar Fitness podcast!
Each week on Research Round-up, I'll share my take on several research studies relating to one area of health, fitness, wellness or performance.
This week our studies include research on:
> How eating whole eggs may help you avoid Type 2 Diabetes!
> How exercise helps eliminate belly fat - and how that process can get short-circuited!
> How "exercise snacks" like walking up and down several flights of...2019-01-2215 min
Four Pillar FitnessBody Image, Anxiety, Depression, Suicide. Is Your Teen "At-Risk?"At-risk teens. You think you know what it means.
But what if it really means your kid?
Your perfectly normal teenager may be at risk right now.
At risk for depression, anxiety, negative body image and even substance abuse or suicide.
The world is coming at your teen at an ever-increasing speed. Are they ready to handle it? Maybe, maybe not.
Listen as I expose some of the risk factors for your teen's...2019-01-1715 min
Four Pillar Fitness9 Science Based Reasons to Drink CoffeeCoffee has been a staple of civilized food culture for hundreds of years.
From Yemeni mystics to bleary-eyed commuters, millions of people swear by it.
But should you drink it? Yes, says science!
Coffee has a wide spectrum of benefits that go beyond the caffeine buzz.
From energy, concentration and focus to preventing Type 2 Diabetes, Alzheimers and Parkinsons, science is giving us ample reason to brew and enjoy our java.
Join me as I...2019-01-0712 min
Four Pillar FitnessA Simplified Guide to Protein Intake for Athletes or Fat LossProtein. A simple macronutrient that spurs one of the most common questions in fitness.
"How much protein should I eat?"
There are also dozens of other questions like "how often?" and "what about vegetarians/vegans?"
Whether you're trying to lose stubborn body fat or maximize those gains, protein is essential to your success!
In this episode, I share a simple guide to protein intake that I've used with my clients for nearly 2 decades.
Here's...2019-01-0410 min
Four Pillar Fitness6 Meal Planning and Preparation Tips for the Real WorldEach year at this time, busy people are bombarded with the phrases "meal planning" and "meal prep" until they can't stand it.
You know it's true. Without planning and some kind of meal prep system, your nutrition is screwed.
What you DON'T need is some shiny, happy personal trainer or fitness writer telling you to do it as if it will happen by magic.
You're a real person who's real busy in the real world. So am I.
So...2019-01-0210 min
Four Pillar Fitness11 Fitness and Health Game Changers for Success in the New Year!Ah, the holiday season. The food, the drink, the cheer.
And then the sudden realization that the new year is about to begin and you don't have any awesome plans or resolutions for next year!
Can I share a little reality with you? Resolutions suck! So few people actually stick to them that they should be outlawed. Okay, maybe not outlawed, but you get my point.
Do you know what DOES work? Habit change! Real, sustainable changes to fitness and health habits lead to...2018-12-2919 min
Four Pillar FitnessThe Night Before Christmas by Clement C. MooreMerry Christmas!
In today's episode, I depart from my usual pursuit of what's interesting, quirky or important in the field of fitness and health to pursue something easily as important - an appreciation for a great Christmas story!
Join me as I read "The Night Before Christmas."
To all of you who are sharing this journey with me, thank you! From the bottom of my heart, I truly wish each and every one of you very Merry Christmas!
May all your...2018-12-2406 min
Four Pillar FitnessEarly Sports Specialization - A Path to Burnout and Injury?Early Sports Specialization is a phrase every coach and trainer has heard. Even many parents are familiar with the term.
But what does it mean? Is it a bad idea? What are the risks? Are there rewards?
On this episode, I offer a few thoughts about early specialization and what it can mean for athletes.
If you're a parent, you'll want to tune in because some of what you've been told about "next level" sports play may be inaccurate at best and dangerously misleading at worst.
If...2018-12-2121 min
Four Pillar FitnessWhy Your Brain Wants You To Train Heavy!Can you gain muscle by lifting lighter weights for lots of repetitions? Yes, you can.
Will you get as strong as you might by lifting heavier weights? No.
Of course, strength and conditioning coaches, power lifters, athletes, strength enthusiasts and just about anyone who can think already knew that.
Even the pretty people in the aerobics rooms across the nation lifting the cute, color-coded dumbbells and swinging itty-bitty pseudo-kettlebells know it, too. But they just want to get "toned."
A study from the folks at the University of Nebraska-Lincoln just re-proved the truth.
If you want to get strong...2018-12-1812 min
Four Pillar Fitness7 Questions Women Ask About Strength TrainingFor a long time, women thought weight training was for men or athletes or "someone else."
Not anymore. We've learned that strength training has so many benefits for women that we simply can't pretend it ISN'T for them!
Join me as I explore 7 common questions I've gotten over the last 2+ decades from women about strength training.
In this episode, I share these cool truths about weight and strength training:
> Why it can be the difference maker in losing weight - and keeping it off!
> How it can help you feel better during your period!
> Why it's light years ahead of...2018-12-1115 min
Four Pillar FitnessFriday Happy Hour with Coach Chad Smith: Draw the Heat, Bring the ShineJoin me for a fantastic Happy Hour Friday episode featuring a good friend, a great guy and a totally unique character - Coach Chad Smith of Fitness Revolution in Hagerstown, Maryland!
Chad brings a unique life experience and perspective to his fitness coaching and to his life.
Chad shares with me:
> What it's been like to be a professional wrestler for 20 years!
> Who Flex Phenom, the Urban Legend really is!
> What he really loves about transformational fitness coaching!
> Why it's so important to him to make sure his fitness community gives back to their community!
> What the "6 Pillars of Fitness...2018-12-0754 min
Four Pillar FitnessConcussions, CTE and Brain Damage: Youth Football and Kids BrainsYouth tackle football is a staple sport in America. But should it be?
As a fan of the game, I find it challenging to look at the realities of what can happen to our kids and their brains when they play football.
Chronic traumatic encephalopathy , or CTE, has made big news in recent years. Concussions, CTE, post-concussion syndrome and related conditions are issues for players from the NFL all the way down to the youth level.
But all the effort to diagnose, treat and prevent concussions may be missing the real danger.
Brain injuries, damage and disease are being discovered...2018-12-0520 min
Four Pillar FitnessOvertraining? 9 Signs to Watch ForWe've all done it. Over-indulged in something and paid the price.
Too much dessert or one too many drinks. The aftermath is rough, but you get through it, right?
Well, what if over-indulging in something that's good for you might have the potential to damage your health? What if it might even be fatal?
Overtraining can have serious consequences. Unfortunately, the fitness "industry" idolizes the extreme exerciser in ways that might be troublesome.
Overtraining can lead to potential injury, problems with sleep, digestion, hormones and may even lead to a fatal cardiac event.
Join me as I share 9 signs that...2018-12-0310 min
Four Pillar FitnessThe Power of Gratitude in Your Life and Your BrainGratitude. It's a buzzword for personal growth. We're told from the time we're just tiny tots to say thank you and show gratitude, even when we don't feel like it.
But gratitude has power. Real power.
Gratitude can change your outlook on life.
Gratitude can change your hormone balance.
Gratitude can influence behavior.
Gratitude can ease anxiety and depression.
Gratitude can change your brain for the better.
Join me as I explore these concepts and more, including some practical ways to generate more gratitude in your life and why it's in everyone's best interest for you to be a mercenary...2018-11-2614 min
Four Pillar FitnessTryptophan and the Real Reason Your Uncle Falls Asleep Every ThanksgivingIt happens in living rooms and family rooms across America on Thanksgiving.
Heck, it even happens right at the dining room table in some houses!
Family members falling asleep after downing a luscious turkey dinner with all the trimmings on Thanksgiving.
Football games go unwatched. Heartwarming holiday movies go unseen. Snoring abounds.
Okay, I'm exaggerating a little.
But every year at this time, folks talk about the "tryptophan coma."
Is it real? Is tryptophan really to blame?
Why does your uncle fall asleep every Thanksgiving?
I explore tryptophan - what it is and what it isn't - and share the...2018-11-2011 min
Four Pillar Fitness6 Things That Screw Up Men's Energy LevelsSo much of the writing and content production in the fitness world is centered around women.
Women's fitness, women's health, women's yada yada.
Today, I'm talking about men's health and fitness. More specifically, men's energy levels and what screws them up.
Guys, you can't expect to feel like a superhero all the time. But there are things you can look out for that can sap your energy levels and leave you feeling sluggish, tired and cranky.
In this episode, I'm discussing some of the lifestyle, nutritional and medical factors that can mess with your energy levels.
Give it a listen...2018-11-1514 min
Four Pillar Fitness9 Reasons Women Don't Lose WeightAre you a woman who has been trying to lose weight?
Have you lost weight in the past, only to have it "find you" again?
Maybe you've "lost and found" the same weight more than once.
You might be sabotaging yourself without even realizing it. In this episode, I lay out 9 things that often work against women in the weight loss battle.
Maybe you're the "super mom" who has dedicated herself to giving her kids and family the best life she can (often at her own expense.)
Maybe you're the female CEO or business maven who has committed herself to...2018-11-0727 min
Four Pillar FitnessThe Real Scoop on CreatineCreatine is one of the most widely used supplements on the planet.
Bodybuilders, strength athletes and those seeking performance gains all turn to creatine for "gainz."
It's been proven effective in study after study.
It's been blamed for everything from cramps to cancer as well.
Athletes and coaches tend to love it. Your doctor most likely doesn't understand it.
So how do you get answers to the important questions about this readily available and affordable supplement?
In this episode, you'll get answers to the following questions.
> Why is it so popular?
> Does it work?
> Is it safe?
> Should you take...2018-11-0515 min
Four Pillar FitnessArtificial Sweeteners Are Toxic to Gut BacteriaSaccharine, Aspartame, Acesulfame-K, Neotame, Advantame, Sucralose.
Even the names sound a little scary.
What's a real fright, however, is what these "diet" sugar substitutes are doing in your body.
The potential side effects from some of these chemicals are still being explored. Aspartame, for example, has been connected to seizures, headaches and migraines, among other medical issues.
In this episode of the Four Pillar Fitness podcast, I'm looking at the damage these chemicals can do. Looming large among this is the impact on your gut bacteria from ingesting these chemicals.
New research reveals that even minimal amounts of these chemicals...2018-10-2910 min
Four Pillar Fitness6 Reasons Why Your Pre-Teen Is SlowYou're the parent of a pre-teen athlete. You want the best for them. You get them involved in sports, get them the best equipment and then it happens.
You realize they're slow! Maybe they weren't always slow, but somehow they're "slowing down."
You don't understand it. How could this happen?
The pre-teen years are a time of monumental physiological change and tumult.
Your kids' bodies are changing like crazy. Their worlds are changing.
If it seems like your pre-teen athlete is slow or slowing down, don't panic.
There is a reason for it. Probably one of the 6 I spell out...2018-10-1620 min
Four Pillar FitnessHappy Hour w/Josh Hillis: No More White Knuckle Diet Rules!On this Happy Hour Friday episode, I'm joined by my friend Josh Hillis. Josh is a Fitness Professional, Personal Trainer, writer of the blog "Josh Hillis' Lose Stubborn Fat and behavioral nutrition coach.
Josh is also a best-selling author, having written "Fat Loss Happens on Monday" with legendary strength coach Dan John.
He also happens to be one of my favorite Fitness Professionals and a heck of a conversationalist. We covered a broad range of fitness topics, including:
> Why we should look at food from a behavioral standpoint.
> Why the rules about food in any diet are the best predictor...2018-10-1252 min
Four Pillar FitnessHappy Hour w/Brian Sipotz: Hockey, Role Models and FunToday's Friday Happy Hour episode of the Four Pillar Fitness podcast features Brian Sipotz, Owner and Head Coach at Advantage Strength in Ann Arbor, Michigan.
Brian was a draftee of the NHL's Atlanta Thrashers (now the Winnipeg Jets) and played for Chicago in the American Hockey League for 7 years.
We're talking about:
> What it was like to play pro hockey for seven years!
> USA Hockey's Athlete Development Model (ADM) and how it is impacting the youth hockey world.
> The balance between high school and youth travel hockey.
> How game play creates opportunities for athletes to develop.
> Brian's passion for FUN...2018-10-0543 min
Four Pillar Fitness12 Weight Loss Hacks That DON'T WorkOn this episode of the Four Pillar Fitness podcast, I'm covering 12 weight loss "hacks" that don't work.
In fact, each and every one of them sucks in their own unique and crappy way.
Listen in to find out my thoughts on such useless s!!t as:
> Juice Cleanses
> Transformation Challenges (ruh-roh, Shaggy!)
> Apple Cider Vinegar
> No Carb Diets
> Fitness Trackers (screw you and your Apple Watch...)
> The "Master Cleanse"
> Trying to out-train your crappy diet
Before you fall prey to another dose of clickbait designed to separate you from your money and your sanity, take 17 minutes and listen to this.
...2018-10-0318 min
Four Pillar Fitness7 Reasons Your Pre-Teen Should Be Strength TrainingOn the latest episode of the podcast, I discuss why children ages 6 to 12 should absolutely be strength training.
Find out:
> Why your doctor is wrong!
> Why strong kids are more like Ferrari's than weazy hybrids!
>What LATD is and how it can make your kid play better, be better and stay injury-free!
> Why the high school weight room is like a game of "telephone" and why it should be the LAST place you want your kid to learn about strength training!
> Why strong kids seem to get bullied less!
> Why something you think of as "have to do" is a "...2018-09-2613 min
Four Pillar FitnessEric Chessen: Autism Fitness and the Real WorldOn this Friday Happy Hour episode of the Four Pillar Fitness podcast, I'm joined by my good friend and co-conspirator in seeing the weirdness in the world, Eric Chessen.
Eric is the founder and Kommisar of Autism Fitness. He's passionate about bringing sound fitness principles and frequent fitness opportunity to the Autism Spectrum community.
He's also the CEO of StrongerThanU.com, makers of cool fitness tools that you need. Unless, of course, you like being weak.
He also has strong feelings for red meat and pre-workout.
Eric shares his thoughts with us about:
> Why sports-based PE has failed those on...2018-09-211h 06
Four Pillar FitnessConspiracies, Fat Americans and a Magic BulletIn this short episode of the Four Pillar Fitness podcast, I share with you some new research into what might just be the "Magic Bullet" for weight loss.
But before diving into that, I share my thoughts on:
> How America looks, circa 1976 and circa 2018.
> How we got so much fatter and unhealthier.
> The "powers that be" who seem to be conspiring to fatten us up for some alien race of carnivores.
> How food companies are selling "pseudo-foods" that are making you fat, causing cancer and killing you.
> The tricks used by these companies to short-circuit nature and make you crave...2018-09-1915 min
Four Pillar FitnessHappy Hour with Carrie Boan - Spirit of Unmeasurable EnergyOn today's Friday Happy Hour episode, I'm joined by Carrie Boan, aka "The Brain Diva!"
This is a lively discussion about life, kids, concussions and brain health!
Listen in as Carries shares with me:
> Her (very) personal experiences with concussion - and what it taught her about science and love!
> How concussions and their effects are physical, neural, emotional and spiritual!
> How environment and genetics might be responsible for susceptibility to concussions, their severity and how well a person bounces back!
> Her work with entrepreneurs - especially women - in the areas of brain health, productivity and happiness!
> Her belief...2018-09-1444 min
Four Pillar FitnessJoe Pepe, TKO Superman: How 5 Minutes Can Change Lives!Joining me on the Friday Happy Hour episode this week is Joe Pepe, TKO Superman!
Joe won Kevin Hart's "TKO:Total Knock Out" with a ridiculous time of just 3 minutes, 32 seconds to win the $50,000 prize!
Listen in and Joe will share:
> What it's like to be a "Z list" celebrity!
> Why he's so excited about fantasy football!
> Why he's surrounded by the best cheese steaks in the world, but all he wants is one good slice of pizza!
> How the Eagle's mascot wouldn't have a name without Joe!
> Why his small group of "1st grade friends" means more than thousands...2018-09-0744 min
Four Pillar FitnessDom Frazier: Unlock the Potential 2 Impress the Opposite SexCoach Dom Frazier of Frazier Fitness and Human Performance joins me on the Happy Hour episode this week!
Dom is a habit-based nutrition coach and a leader in the area of adult human performance.
His clients include NFL stars and moms and dads who want to star in their own game of life!
Dom shares with us:
> How his "little men" have made his life so much more exciting!
> His realization that "You'll know when it's time to move on from something."
> His experience with athletes in pro football, Aussie rules football and pro soccer.
> The ultimate and irreplaceable importance...2018-08-3145 min
Four Pillar FitnessGet More Sleep or Die Fat and Weak!Sleep. Many of us just don't get enough.
So what, you ask?
So you get fat. Your performance suffers. Your gym time suffers. Not much good comes from skipping or losing sleep.
Check out this episode to learn:
> How sleep loss causes you to retain fat.
> Why losing sleep is like being drunk, at least as far as your decision-making goes.
> How sleep loss can rewrite your genes to make you - and keep you - fat!
> How getting more sleep can help you build muscle, get 5% faster and hit better free throws, among other feats of awesomeness!
Questions or...2018-08-2815 min
Four Pillar FitnessHappy Hour with NHL Draftee Cam DineenToday's Happy Hour episode features Cam Dineen.
Cam is a 2016 3rd round draft choice of the NHL Arizona Coyotes. He most recently played for the North Bay Batallion and Sarnia Sting of the Ontario Hockey League.
Cam has played ice hockey since he was just a Squirt, rising through the ranks of ice hockey until he caught the attention of high level scouts and got on the radar scope of the NHL.
Cam talks with me today about:
> What it was like growing up with a hockey coach for a dad.
> How his dad helped him prepare for higher level...2018-08-2444 min
Four Pillar Fitness5 Ways to Relieve Stress InstantlyGot stress?
Of course you do! We all do. Even those "go with the flow" types claiming to be one with the universe have stress. They just pretend they don't to make you feel bad, right?
In this episode, I'm coming at it straight on and straight up. These are 5 things YOU can do to relieve stress. Not over the long haul. Not with consistent practice (though that IS a good idea!)
Right freakin' now!
These 5 simple, do-practically-anywhere things can help you chill your nerves, beat back that monster and de-stress. Now.
And before you ask, yes, I've tried every...2018-08-2214 min
Four Pillar FitnessFear, Anxiety, Insecurities and Original SinWhere do our fears, anxieties and insecurities come from?
Why do we feel imperfect or not good enough?
Here, we explore a little about original or ancestral sin and how it plays into our fears, anxieties and insecurities.
You'll also hear about how I nearly gave a church full of nuns and priests heart attacks by chatting with the Bishop at my Confirmation!
This is also an exploration of what matters. For real.
I encourage you to follow what is in your heart and soul. It was put there for a reason. Whether you are Christian, Jewish, Muslim, Hindu, Buddhist...2018-08-2011 min
Four Pillar FitnessLaura Honzu - "Love is a Superpower!"Today's Happy Hour guest is Laura Honzu, Owner and Head Coach at Ubuntu Athletics in Hinckley, Ohio.
Laura is entering her 4th year in her 2,000 SF training facility. Her clients include adults, youth athletes and teams, including one local high school boys ice hockey team which competes nationally year in and year out.
Laura shares some remarkable insights, including:
> Why love is a "superpower!"
> Why her faith is an open part of her life.
> Why being real is more important than being perfect.
> Your best looks different every day. Just bring it.
> Why she has 20 kids on the team.
> Why...2018-08-1646 min
Four Pillar FitnessHappy Hour with Jeremy BelterJeremy Belter sits down with me for a deep, broad-ranging and frank discussion about topics ranging from faith to fitness to growing up in Minnesota and beyond.
A few of the things Jeremy spoke about include:
- His journey and how deep his Christian faith runs in his life.
- Belief and the idea that we all believe in something.
- How a traumatic event as a child galvanized his faith.
- What he's learned about being a leader in his fitness community and beyond.
- What men in our society are up against and how they can express positive...2018-08-101h 01
Four Pillar FitnessStep Away From the Kettlebell!Should your athlete or client swing a Kettlebell? The answer, as it often is in fitness, is "it depends."
Kettlebells are everywhere in the fitness world. Every McFitness health club, every training center, every studio and then some. And everyone who's watched 60 seconds of Youtube videos thinks they know how to swing them.
But should they? In this episode, I explore what I think are 4 key questions fitness professionals should answer about their athletes and clients before they get to swingin'.
Questions about core strength and activation, how your clients and athletes move and what they've mastered already.
Do you...2018-08-0718 min
Four Pillar FitnessWarrior, Monk, Wizard: My Big Lie to the WorldDo you know your Warrior, Monk and Wizard?
Have you ever found yourself selling the world a pile of bright, shiny BS? Ever walked around with the gold-plated "all good" mask on, while all the while you were empty inside, just flat?
Me too. In fact, that was me for the last week and a half or so. No desire to serve, no creativity, not showing my love for the important people in my life.
My emotional, intellectual and spiritual fitness pillars were in big trouble!
In this episode:
> What went on and how it hurt my relationships, my clients...2018-08-0127 min
Four Pillar FitnessGrass-Fed Beaver Steak & Evidence-based BunsEvidence-based buns? Grass-fed Beaver Steaks? In today's episode, we dig in on the question "what is Evidence-based Strength & Conditioning?"
There's also a big announcement about the podcast!
With so many people offering so many really bad tips on strength, fitness & performance, it would be great if there was a way for a Fitness Pro to know their program will work for clients & athletes.
So we'll take a fun look at the 3 primary forms of evidence & discuss the value of each. Then, we'll drill down to a 3 step plan for implementing an Evidence-based Strength & Conditioning plan for your athletes & clients.
As...2018-07-2623 min
Four Pillar FitnessSurfing, culture and vibrationsA chat with Nate Musselman about a life spent in search of a vibe to call home. The ups and downs, the swells and breaks and carving a way to happiness. Finding a place that stokes your soul, feeds your passion and lets you pursue fitness in a way that keeps you in touch with all of it. Recorded live at Coasters Tap Room in Cocoa Beach.
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Four Pillar Fitness7 Habits of Highly Effective ChipmunksHave you ever wondered how something as small, cute and seemingly harmless as chipmunks can thrive? What do they know that can help us?
With a nod to Steven Covey, I explore the 7 habits that seem to make the chipmunks who live in my neighborhood habitat so darn successful.
There are lessons to be learned from these adorable, cheek-stuffing burrow dwellers. Have a listen and check it out!
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Four Pillar FitnessEpisode 3 - Do You Even Walk, Bro?"What should I do on my off days?" is a question I get frequently.
Frequently, my answer is "go for a walk."
Here, I share a whole slew of reasons why. From cardiovascular health to mood and cognition and even some deeper, more spiritual reasons.
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Four Pillar FitnessWhy the outdoors is so great!Why is it we love to be outdoors? Whether we're walking, running, swinging a kettlebell or just sitting on the deck, being outside has unique qualities that just make us feel, well, different.
Check out my thoughts on the greatness of outdoors!
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Support this podcast: https://anchor.fm/four-pillar-fitness/support2018-07-0913 minFour Pillar FitnessEpisode 1 - What is "4 Pillar Fitness?"A quick episode to introduce myself & the concept of Four Pillar Fitness.
As a strength, fitness or performance coach, have you ever wondered why that athlete or client who seems to be doing all the right things is just stuck?
As an athlete or fitness enthusiast, have you ever been doing all the right things & just been stuck anyway?
There's more to success in strength, fitness & performance than just sets, reps & meal prep!
There are 4 Pillar of Human Fitness & if we choose to ignore any of them, we may be doing so at the risk of our own success, or...2018-07-0308 min