Shows
Strong PrinciplesCardio vs. Muscle: The Real Principles of Lasting Fat LossCardio vs. Muscle: The Real Principles of Lasting Fat Loss
This week on Strong Principles, Wendy, Rob, and Larry tackle a client question that's on everyone's mind: How much cardio should I add to lose fat quickly?
The hosts unpack the common trap of relying on calorie-burning cardio, explaining why it's a short-term fix that can actually slow down your metabolism. If your goal is sustainable, long-term fat loss, the answer isn't more hours on the treadmill—it's building muscle and optimizing your daily habits.
Key Principles Discussed:
The Metabolism Myth: Wh...
2025-10-0618 min
Strong PrinciplesStrong Principles: The Top 5 Excuses: Why People Quit the Gym (and Why They Should Stop)Episode Highlights:
(00:13) The Top 5 Reasons People Quit: An overview of the common quitting points, which the hosts often re-frame as excuses.
(00:34) Why Start? Discussing the shift to strength training and longevity as key motivators for fitness in an aging population.
(01:34) Excuse #1: Time: Wendy challenges listeners to do a "time audit" and explains how even one or two strength workouts a week can drive significant progress.
(03:55) Excuse #2: Expense & Prioritization: Why money is often a matter of priority. The hosts argue that spending on fitness now is preventative healthcare for the future.
2025-09-2916 min
Strong PrinciplesStrong Principles: The Blueprint for a Balanced Strength and Conditioning Program(00:00) - Introduction: Hosts Zack, Rob, and Larry introduce themselves and the topic: the strategic design of a comprehensive strength and conditioning program.
(00:38) - Avoiding the "Interference Effect": Rob explains the importance of separating strength and conditioning to prevent conflicting physical adaptations and performance plateaus.
(00:51) - Why Both Matter: The hosts discuss why a balanced approach is better than focusing on just one discipline. They explain that focusing solely on conditioning can lead to muscle loss, while strength provides a vital foundation for all athletic endeavors.
(01:28) - The Weekly Blueprint: A detailed breakdown of...
2025-09-2219 min
Strong PrinciplesStrong Principles: How to Spot a Snake Oil ProgramIn this episode of "Strong Principles," the hosts dive into the world of fitness scams, or "snake oil." They provide practical advice on how to identify ineffective fitness programs and supplements. From misleading marketing and unqualified trainers to the truth about common supplements like creatine and fish oil, Larry, Rob, and Zach share key red flags and offer a no-nonsense guide to finding a program that actually works for your goals.
Key Discussion Points:
The Problem with "Snake Oil": The term refers to programs or products that make big promises but deliver little to no real...
2025-09-1514 min
San Marcos In FocusSan Marcos in Focus (08-19-25) - Still in a drought? Conserve Water!Host Rob Roark talks with Conservation Coordinator Jan DeLaCruz from the SMTX Utilities about water usage, the ongoing drought, when to water your lawn, and when will the water run out?
2025-08-1929 min
Strong PrinciplesThe Six Foundational Movement PatternsKey Discussion Points:
Squat: The hosts agree that the barbell back squat is their favorite due to its systemic strength benefits. However, they emphasize the importance of using variations like the goblet squat, box squat, and Zercher squat for beginners, individuals with mobility issues, or those with back concerns. They also touch on why they don't consider the leg press to be a true squat pattern.
Lunge: The Zercher reverse lunge and single-arm front rack reverse lunge are highlighted as favorites. They explain how the reverse lunge is easier on the knees and promotes better...
2025-08-1827 min
Strong PrinciplesStrong Principles Episode 5: Tactical TrainingIn this episode, we dive deep into the world of first responders and the physical and mental demands of police work. Host Rob sits down with Pete, a training sergeant with 20 years of experience, to discuss the realities of law enforcement training, the stereotypes they face, and the unique challenges that make it so difficult to stay healthy and fit.
Pete, a seasoned officer, shares his journey and explains why the "donut-eating cop" stereotype is a gross oversimplification. He breaks down the physiological toll of a 12-hour shift spent in a constant state of "fight or flight,"...
2025-08-1123 min
Strong PrinciplesStrong Principles Episode 4: Metabolism & Mind Games: Understanding Vacation WeightIntro
Rob, Larry, and Pete kick off a new episode focusing on nutrition.
The discussion begins with their experiences of going on vacation and eating differently than usual.
Surprising Weight Changes
Rob brings up that when people go on vacation, they often eat and drink more, particularly "bad" foods like burgers, pizza, and beer. The expectation is to gain weight.
Larry and Pete both share that after their respective vacations, they were shocked to find they had actually lost weight (Larry lost 2 pounds and Pete lost 2 pounds).
...
2025-08-0418 min
Strong PrinciplesStrong Principles - Episode 3: Machines vs. Free Weights
Pete's Role in the Police Force:
Currently serves as the Training Sergeant and FTO Coordinator.
FTO Coordinator: Responsible for new hires' field training, including setting up a month-long "mini academy" and four phases of training, assigning trainers, and ensuring officers are ready for solo work.
Training Sergeant: Organizes all agency training, including high-liability scenarios like active shooter drills.
The hosts emphasize the importance of police officers being in shape.
Defining Machines vs. Free Weights:
Free Weights: Include dumbbells, barbells, kettlebells, sandbags, and anything not fixed in a machine. TRX sy...
2025-07-2115 minStrong PrinciplesStrong Principles - Episode 2: Unlocking Rotary Power with ZachHosts: Rob, Zach and Larry
Episode Summary: In this episode, Rob and Larry sit down with Zach, a specialist in rotary-specific strength training. Zach breaks down why rotational training is crucial for athletes in sports like golf, baseball, tennis, and football. He shares his personal journey into this niche, sparked by golf-related injuries, and explains the benefits of his TPI (Titleist Performance Institute) certified approach. The discussion covers the importance of not just generating rotational force, but also decelerating it to prevent injury and improve performance. Zach outlines his assessment methods, common deficiencies he addresses, and how...
2025-07-1418 min
Strong PrinciplesBeyond the Buzzwords: Unpacking True Strength TrainingUnderstanding Real Strength Training
The hosts explain that genuine strength training focuses on intent and proper execution rather than just performing exercises. Key components of real strength training include:
Structured Rest Periods: They recommend at least 2-3 minutes of rest between sets. This allows the nervous system to recover, ensuring that each set provides the proper stimulus for strength adaptation. Shorter rest periods, they argue, often lead to conditioning rather than strength gains.
Controlled Tempo: Movements should be performed with a controlled tempo (e.g., two seconds up, two seconds down) to create...
2025-06-3036 min
JMC Jams S2Weathering the Jams: Broadcast Meteorology Minor, the Weather Report and Climate Science in JMCDid you know we have a Broadcast Meteorology Minor in SJSU? And that our Journalism students take it? And that they apply that to their broadcast program? Update News, our weekly broadcast news show includes a weather feature and this is the result of a collaboration between JMC and the world renowned Department of Meteorology and Climate Science. In this episode we chat with Rob Mayeda. Rob is a meteorologist with NBC News Bay Area as well as a part time lecturer in SJSU. We chat about the minor, the weather, the importance of visual prompts and the performative...
2025-05-0117 min
Hercules Performance and Physical Therapy PodcastBasics of Supplements with Rob DelaCruzThe learn the basics of supplements with Rob DelaCruz of co-owner of Cerus Performance. Expect personal stories and insights from our Rob, as he retells the origin story of Cerus Performance. You’ll hear the challenges and triumphs of launching a supplement company and running a gym in Vero Beach.Get ready to challenge misconceptions and embrace science-backed truths about supplements like creatine and the vital role of salt and electrolytes in hydration and performance. Discover creatine's expanded benefits beyond muscle building, its safe usage, and its potential in addressing brain health. We'll also discuss the nuances of...
2024-10-241h 02
This Is DeLaCruzRunning Sound For Kane Brown (David Loy)Send us a textIn this special interview, we sit down with David Loy and Rob Brazinski, the talented audio engineers behind the dynamic live sound of country music star Kane Brown.David Loy, the front-of-house (FOH) engineer, and Rob Brazinski, the monitor engineer, share their unique perspectives on delivering a flawless live experience for Kane Brown’s high-energy performances. Discover how they collaborate to create the perfect mix, the challenges they face on tour, and the gear that helps them achieve excellence on the road.Whether yo...
2024-07-3155 minThis Is DeLaCruzAllen & Heath CEO (Rob Clark)Send us a textIn this special episode of This Is DeLaCruz, we sit down with Rob Clark, CEO of Allen & Heath, to discuss the future of audio technology and the company's impact on the industry.Rob shares insights into Allen & Heath's innovative products, the philosophy behind their designs, and how they’re shaping the landscape of live sound and recording. Whether you're an audio professional, a gear enthusiast, or just curious about the inner workings of a leading audio company, this interview offers a fascinating glimpse into the world of pro audio.📢 Top...
2024-07-0112 minHercules Performance and Physical Therapy PodcastRevolutionizing Fitness Regimens with Strength Expert Rob DelacruzUnlock the full potential of your body with the guidance of Rob from Vero Strength and Conditioning, who joins us to shed light on the untapped benefits of strength training for everyone. Feel the power of fitness evolution as we break down why strength training trumps cardio, especially as we age. Discover the key movement patterns that are the bedrock of an effective workout, and learn how to tailor them to your fitness journey. Say goodbye to the myth that a good workout is all sweat and exhaustion; it's time to embrace the real markers of progress and strength.
2024-03-1336 min
Full Gorilla LifeFull Gorilla Life Episode #55 - Rob DelacruzIn this episode, we have a very diverse conversation on health, fitness, and supplements. We dive into the significance of strength training, the effects of different supplements, and the role of diet in maintaining a healthy lifestyle. The discussion also touches on the challenges of weight loss, the use of Ozempic for diabetes and weight management, and the potential benefits of strength training for aging individuals. Rob shares insights on dietary supplements, emphasizing the importance of proper research and understanding ingredients. He discusses the potential benefits of natural remedies and the significance of quality ingredients in supplements...
2024-01-091h 22Hercules Performance and Physical Therapy PodcastPrinciple-Based Training and Fitness Longevity: An Insightful Talk with Vero Strength and Conditioning Coach Rob DelacruzAre you tired of the randomness and unpredictability that comes with high-intensity workout models? Meet Rob Delacruz, a strength conditioning coach with more than 20 years of experience, who has been consistently delivering predictable, sound results with his principle-based training methodology. In this episode, Rob shares his personal journey in the fitness industry, recounting how he transitioned from traditional methodologies to his principle-based training focusing on simplicity and functionality.We explore the strength-biased model that Rob employs in his coaching and how it cultivates the right environment for individuals to boost their strength. Rob also shares his insights...
2023-12-0906 min
Privacy and SurveillanceStare Into The Lights My PrettiesFeature documentary by Jordan Brown
https://jore.cc/
We live in a world of screens. The average adult spends the majority of their waking hours in front of some sort of screen or device. We’re enthralled, we’re addicted to these machines. How did we get here? Who benefits? What are the cumulative impacts on people, society and the environment? What may come next if this culture is left unchecked, to its end trajectory, and is that what we want?
Stare Into The Lights My Pretties investigates these questions with an urge to retu...
2020-12-2800 min
Drake DehlenThe Dummy Human - 2017 Episode #1 March (Techno Mix)Playlist :
Freakiss - Bad Wine (Rob Lazaro Remix)
Sian – Out Is In
DVS1 - Electric
Tawa Girl - Silence
Zmey - Liqueur
dubspeeka - K354
Jose Ponce- Hope (Carlos A, Oliver K Remix)
Pablo Muzi3k - Blue
Swynce - Serum (Deetech Remix)
Tawa Girl - Les Gemeaux
Andres Campo - Half Life
Cirez D - Century Of The Mouse
Frank Kvitta - Hearing Emotions
Pig&Dan - Chez Dre
Boxia - Revolution
The Dummy Human - Trixx
JC Delacruz - Roar (Velasquez Remix)
Dustin Zahn - Miss You (Truncate Remix)
The Dummy Human - In the street
M.I...
2017-03-0100 min
Drake Dehlen / The Dummy Human - Techno Dj Mix (2011 To 2020)The Dummy Human - 2017 Episode #1 March (Techno Mix)Playlist :
Freakiss - Bad Wine (Rob Lazaro Remix)
Sian – Out Is In
DVS1 - Electric
Tawa Girl - Silence
Zmey - Liqueur
dubspeeka - K354
Jose Ponce- Hope (Carlos A, Oliver K Remix)
Pablo Muzi3k - Blue
Swynce - Serum (Deetech Remix)
Tawa Girl - Les Gemeaux
Andres Campo - Half Life
Cirez D - Century Of The Mouse
Frank Kvitta - Hearing Emotions
Pig&Dan - Chez Dre
Boxia - Revolution
The Dummy Human - Trixx
JC Delacruz - Roar (Velasquez Remix)
Dustin Zahn - Miss You (Truncate Remix)
The Dummy Human - In the street
M.I.K...
2017-03-011h 27
DJ Beam Jackson PodcastsTech-House Session - #003 - featuring DJ Beam JacksonDownload HereTracklist:01. Themay - Groove Tricks (Original Mix)02. Carlo Lio - Let's Get Back (Original Mix)03. Fresque - Jalapeno (Original Mix)04. Gokhan Sakaltas - Made My Day (Ersan Erguner Remix)05. Oscar Aguilera, George Privatti, Guille Placencia - Viena (Hollen Remix)06. Frank Prieten - Playing With Nayla (Original Mix)07. John Wolf - Xxx (Original Mix)08. Smilk - Were You Go (Original Mix)09. Lander B, Oscar Escapa - Murano (Original Mix)10. Lowboys - All My...
2015-05-0700 min