Episode 105: How To Choose A Gym And Personal Trainer (Part 1)

Thanks for joining us for episode 105 of The Ancestral RDs podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you’d like us to answer it on the show. Today we are answering the following question from a listener: “I would love your criteria or recommendations for choosing a gym and a personal trainer. I don’t have much knowledge in this area and I’m Read more

The Benefits of Movement Over Working Out

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The one thing that is pretty much constant over all life forms is movement. Everything moves. From little bacteria, to plants leaning towards the sun, to a cheetah giving chase to gazelle, movement is quite literally wired into our Earthly DNA. Bigger critters usually involve more constant movement, with the biggest animals on the planet, like whales, being in continuous movement from birth. Almost without exception, if movement stops, so does Read more

Can’t We All Just Get Along? Our Strength Programs Are Not Very Different

Written By: Kevin Cann I was having a conversation with some of my co-workers, teammates, and training partners at Total Performance Sports last week. All of my training partners are multi-ply powerlifters that follow some type of Westside Barbell program. If you have not heard of Westside Barbell, a simple Google search will show a lot. There is even a documentary titled “Westside vs the World” coming to theaters. This gym is home to some of Read more

Episode 94: Combining Biohacking And Ancestral Living with Ben Greenfield

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Thanks for joining us for episode 94 of The Ancestral RDs podcast. If you want to keep up with our podcasts, subscribe in iTunes and never miss an episode! Remember, please send us your question if you’d like us to answer it on the show. Today we are thrilled to be interviewing Ben Greenfield! Ben Greenfield is a biohacker, human body and brain performance coach, ex bodybuilder, Ironman triathlete, obstacle course racer, anti-aging Read more

17 Push-Ups to Make You Paleo Fit

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This post will focus on one of the most basic of bodyweight movements, the push-up. There are many, many variations available to us with the push-up, from varying our hand position to the foot position to adding things in the middle of the push-up. In this list, we’ve covered the basics and some common variations, as well as a few quite challenging ones. Feel free to substitute any of these variations into the PaleoFit workouts where Read more

Podcast Episode #280: Muscle Building with Jen Sinkler and Kourtney Thomas

Topics  1. News and updates from Diane [1:30] 2. Introducing our guests; Jen Sinkler and Kourtney Thomas [3:56] 3. Something I’m digging: self care [9:56] 4. Strength training and women [19:53] 5. Myths of cardiovascular training [24:32] 6. Differences in strength versus cardio training [31:30] 7. Training for aesthetics [40:32] 8. Hypertrophy training [49:41] 9. What hypertrophy training looks like ... Read More The post Podcast Episode Read more

Podcast Episode #270: Stress – Part 2: Working Out, Digestion, & The Holidays

Topics 1. News and updates from Diane & Liz [2:27] 2. Shout out: @MealPrepGenius, Jenny Castaneda [11:19] 3. Resolutions for the New Year? [14:08] 4. Best workout when job is stressful [15:36] 5. Stress and stomach issues like IBS and gastritis [23:05] 6. Stressed about stress [32:01] 7. Stress and the holidays [36:07] 8. Parenting tip with Liz: Eliza Parker ... Read More The post Podcast Episode #270: Stress – Part 2: Working Out, Read more

Corrective Exercises, Assessments, and the Psychology of Getting Stronger

Written by: Kevin Cann I have been seeing a few interesting posts on the internet in the last week or so. These posts were discussing corrective exercise and the importance of getting stronger as well as the importance of the person’s psyche in getting better. These articles really struck a chord with me, as they are directly in line with my beliefs. First, I want to discuss a person’s psyche when taking part in a strength and conditioning Read more

Understanding Proper Programming to Get Strong: Answering Some Questions

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Written By: Kevin Cann If you have not read my previous article about programming, please do so here. In this article I am going to answer a couple of questions I have gotten after people finished reading it. These were some very good questions and definitely add to the information presented in the first article. The first question I am going to answer is “How does this volume relate to Prilepin’s chart?” For those of you that are unfamiliar Read more

An Overlooked Cause of Back Pain

Lower back pain is extremely prevalent in our society. The majority of people reading this have probably experienced some type of back pain already in their lives. If you are one of the lucky ones that has not experienced back pain, at some point in your life you will most likely suffer from it in some way, shape, or form. We sit down all day long, hunched over our phones or computers. This alters our posture by pushing our head forward and Read more

Assessing Weaknesses in Your Lifts

Written by: Kevin Cann As I was writing my last article about programming, I mentioned that the program was written for the client’s specific weaknesses. This is a very important piece of writing a program to truly maximize your strength potential. Whether you train on your own in the gym, do Crossfit, or compete in the strength sports such as strongman and powerlifting, the big 3 lifts play a major role. By the big 3 lifts I am referring to Read more

Year One of Powerlifting: From Athlete to Powerlifter

Written by: Kevin Cann My second powerlifting meet was completed on April 2nd and marked my one year anniversary of taking up the sport. During this time I have learned a lot about the sport as both an athlete and a coach. When I first started I weighed 165lbs and I was still doing the mma thing 3-4 times per week. My workouts consisted of some single leg lower body work with the occasional front squat and compound upper body exercises like Read more

Live, love and play. The secret to longevity – a guest post

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Happy new year! What do a monkey, child and the most creative adults in the world all have in common? You guessed it - they all PLAY! Flying a kite on Christmas Day with my 4yr old niece Latest research has confirmed that play is as important as sleep to our wellbeing, happiness and performance. In fact we are hard-wired for play. It is essential for survival. Before we start SOURCE: Against the Grain Nutrition - Read entire story Read more

How to Squat with Longer Limbs

Written by: Kevin Cann This is one of my favorite excuses in the world of powerlifting, “My squat sucks because I have long limbs.” I have even seen numerous posts circling around the web showing pictures of people with different anatomical makeups squatting and even skeletal diagrams showing the exact same thing. The problem with the examples that just use a skeleton anchored to a device is that it does not take into effect the other planes of Read more

Are Your Upper Traps Hurting Your Lifts?

Written by: Kevin Cann This article is inspired by the numerous athletes and clients that have come into my office complaining of shoulder pain. One thing that I have noticed in this group is that almost all of them have increased tone in their upper traps. This is not too hard to believe, as the modern day lifestyle puts us in a position to get the upper traps over dominant. We sit at our desks hunched over all day long. In this posture we Read more