We hope you all had an amazing Thanksgiving! Today, we are literally just hanging out with Alex and Sue. After spending so long on the Muscle Series, today's episode is a reflection on the series and some much-needed catch-up time for Alex and Sue. Listen in as they chat about future running plans for Alex, Sue's latest reading spree, navigating difficult seasons in business, and a whole lot more! As always, it is our goal not only to supply you, the listener, with valuable insights on the topic...
Dec 02, 2024•45 min•Ep. 194
Winter is tough... Especially if you live somewhere that gets dark by 2 pm. In this episode, Sue tackles Seasonal Affective Disorder (SAD) head-on and shares six practical strategies to keep your spirits high all winter long. Listen in as she gives you her no-excuse routines that have proven successful during the cold and gray months. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research...
Nov 28, 2024•15 min
Today, we have a new guest joining us—meet Rachel Hague, certified badass and boss babe. Rachel is the co-owner of KonnectHer , where she helps female entrepreneurs connect with like-minded businesswomen, and has helped multiple businesses scale to six figures. Listen in as Sue and Rachel talk about non-negotiables, maintaining habits, keeping promises to yourself, and hard lessons to learn through owning a business. We promise you'll get a TON out of this episode! As always, it is our goal not ...
Nov 25, 2024•1 hr 7 min•Ep. 193
Coach Mia is back for today's Fit Bit and we're jumping right into a HUGE topic—fad diets. Our culture craves speed and quick fixes, but these short-term strategies lead to yo-yo dieting and a cycle of temporary success. Listen in as she goes through unsustainable dieting and what you can do to break the cycle. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to...
Nov 21, 2024•3 min
Today we have a very special guest—Dr. Josh Wildeman. Josh is a professor (and was actually Alex's professor) at the University of Southern Indiana. He is a faculty member, strength and conditioning coach for athletics, husband, and last—but definitely not least—dad to 3 wonderful children. Listen in as Alex catches up with someone who has had a massive influence on him while they discuss how to maintain your fitness with a busy schedule, the importance of athletic development as we age, the men...
Nov 18, 2024•1 hr 4 min•Ep. 192
The holiday season is here and you might be feeling a bit of anxiety around festive foods and your fitness journey. There is a lot of fear-mongering in the fitness community but—fear not—Coach Alex is here to ease your anxiety surrounding holiday meals WHILE still staying on track with your goals. Listen in as he shares tips on how to navigate holiday meals (and how to avoid a MAJOR food coma)! As always, it is our goal not only to supply you, the listener, with valuable insights on the topics o...
Nov 14, 2024•16 min
Today, a long-time friend joins us in person for the first time. Alex Moe, perhaps better known as The Macro Barista, joins Alex for a fun conversational episode. Listen in as he shares his newest (extremely exciting) endeavor, fighting the all-or-nothing mindset, and of course lots of coffee talk!! As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and su...
Nov 11, 2024•46 min•Ep. 191
We are back with another PD Fit Bit with Sue. Over the last year, she has experienced one of the hardest years of her life that could have easily derailed her fitness journey. Life doesn't slow down even when you are struggling, so she went for a high-impact approach. Listen in as Sue gives you all her best advice on how she showed up for herself, others, and her business during one of the most trying years. I'll give you a hint—something is ALWAYS better than nothing. It doesn't have to be comp...
Nov 07, 2024•16 min
We're back with our Gym Girl Chats! We are so excited for a fun, light-hearted episode after our super educational Muscle Series. Sue and Kasey Jo sit down and answer the most important questions like over-the-ear or in-ear headphones, makeup at the gym, favorite activewear brands, and how to balance personal life and business on social media. Give this one a listen! As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plan...
Nov 04, 2024•44 min•Ep. 190
We have made it to our last installment in our Muscle Series and today we're covering both the upper back and rear delts. These two muscle groups are used in everyday life and most of the time you may not even notice! Listen in as Sue and Alex cover their favorite exercises, some common mistakes you may be making, and execution cues to get the most out of your upper back and rear delt training. Be sure to download the FREE upper back & rear delts cheat sheet so you can follow along with this...
Oct 28, 2024•47 min•Ep. 189
"Anything you eat after dark is stored as fat." Fact or crap? Coach Mia joins us with a reality check regarding this statement. Nutrition is confusing, but eating after dark doesn't defy the laws of calories in vs. calories out. Listen in as she debunks this myth and gives you some tips along the way! As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and thought. Be sure to like and ...
Oct 24, 2024•4 min
It's hard to believe, but we are on our second to last episode of the Muscle Series! Today, we're covering two smaller—but not any less important—muscle groups: forearms and calves. We start out by uncovering the story behind Alex's quest for massive forearms, we go into major detail about the surprising amount of muscles in your forearms and calves (some facts you definitely didn't know), and give our favorite exercises, and answer some common questions along the way. Be sure to download the FR...
Oct 21, 2024•57 min•Ep. 188
If your coach is always telling you to power through workouts when you get sick... please find a new one. Coach Charlotte is back for another Fit Bit and this week she is talking all about how to approach training when you're under the weather. Listen in as Charlotte explains why you really might want to consider taking some time to REST as well as gives tips for nutrition and recovery to get you back in the gym feeling like your old self (or even better) again. As always, it is our goal not onl...
Oct 17, 2024•6 min
We may be coming to the end of the guest episodes for our muscle series, but we have certainly saved one of the very best for last—Cody McBroom. Cody is the founder and CEO of Tailored Coaching Method, a long-time coach, and holds a plethora of certifications. Listen in as he and Alex discuss in-depth how Cody programs for hamstring growth, debunk hamstring myths, and even address some of the common mistakes you might be making. Be sure to download the FREE hamstrings cheat sheet so you can foll...
Oct 14, 2024•56 min•Ep. 187
We're moving along to hamstrings in the Muscle Series! Your hamstrings are super important for everyday activities like running, climbing stairs, squatting, and more—but how do you effectively train your hamstrings? Sue and Alex dig into proper hamstring training, how to take care of them for the long haul, our favorite exercises, and more. Be sure to download the FREE hamstrings cheat sheet so you can follow along with this week's and next week's episode featuring Cody McBroom! As always, it is...
Oct 07, 2024•52 min•Ep. 186
Alex is back with today's Fit Bit. He's answering one of his most requested questions: What does individualized coaching ACTUALLY look like? At PD, we separate ourselves by truly caring about the person we're working with. Listen in as Alex goes through a real client case and discusses how our coaching team individualizes the entire process to truly ensure success. This is a great episode for anyone, but especially if you are someone on the fence about one-on-one coaching. You can inquire at the...
Oct 03, 2024•18 min
Today, we have a long-time friend and fitness educator, Chris Barakat , joining us! Chris holds a BA in athletic science and an MS in exercise nutrition—among (numerous) other certifications—and he knows quite a bit about growing big arms! He is also a professional natural bodybuilder, father, and husband. Chris and Alex dig into all things arm training right off the bat. Listen in as they discuss his top movements for arm growth, how to utilize RIR/RPE in arm training, and some of his programmi...
Sep 30, 2024•57 min•Ep. 185
Coach Charlotte joins us today to issue a challenge to you, dear listener, and to talk about an incredibly important part of making continued progress along your fitness journey—spending time at maintenance. Listen in as Charlotte explains all the benefits of maintenance phases and reasons why it's so beneficial to spend prolonged periods of time there. As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds f...
Sep 26, 2024•3 min
The next two weeks are all about arms—which we all use daily, but are we actually training them correctly? We're digging into biceps and triceps and sharing secrets for growing your arms, plus explaining all of the benefits of training your arms. Be sure to download the FREE arms cheat sheet so you can follow along with this week's and next week's arms episode featuring Chris Barakat! As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or question...
Sep 23, 2024•43 min•Ep. 184
Alex joins us today for his first PD Fit Bit! In this episode, he is sharing a tweet titled, "Self-discipline isn't difficult, you're just distracted," written by @thedankoe . Listen in as Alex gets fired up and explains how he has taken these words and implemented these strategies into his everyday life. He talks about how he kicked trying to be perfect (and f*ck up less) and how that motivation has completely changed his life. As always, it is our goal not only to supply you, the listener, wit...
Sep 19, 2024•11 min
We're back covering delts today with Dom Kuza. Dom is a coach for coaches and owner of Team Kuza, a health and wellness company, who believes in a science-based approach while also making lifestyle changes both productive and enjoyable. Listen in as Dom and Alex dive DEEP into delts—more about their function, Dom's favorite exercise to program for clients and for personal enjoyment, and even busting some delt-training myths. Be sure to download the FREE delts cheat sheet so you can follow along ...
Sep 16, 2024•50 min•Ep. 183
Fall is in the air and it's finally football season! Coach Charlotte joins us today to discuss how to enjoy the games each week *without* sabotaging your fitness goals. Listen in as she discusses her pre-game routines and some tips and tricks she utilizes to hit her food and water goals while still enjoying a good tailgate! As always, it is our goal not only to supply you, the listener, with valuable insights on the topics or questions but also to plant some seeds for further research and though...
Sep 12, 2024•4 min
We are back with a new muscle group today! Over the next two weeks, we will be diving into the anterior and medial delts. This muscle group is one of Sue and Alex's favorites to train and grow. And—delts are incredibly important as they are used in nearly every function of the upper body. Listen in as we discuss daily activities that the delts contribute to (which is a lot), why you should grow your delts, programming considerations for your training sessions, and some common delt training mista...
Sep 09, 2024•32 min•Ep. 182
We're back with another PD Fit Bit, and today we're unlocking the secret to 6-pack abs and tips we use here at PD. Sue is reading her contribution to the Body By Science Research Review by Dr. Bill Campbell. If you're not familiar with BBS, Bill takes all of the scientific jargon and brings it to you in plain English so you can easily digest, understand, and apply the information without searching through research articles. Bill has been so kind as to allow us to share the March 2024 issue—compl...
Sep 05, 2024•12 min
We're back with another guest for our muscle series—we've got James Fryer, a Certified Neuromuscular Therapist, to go even deeper into abs and core. In this eye-opening episode, James and Alex dive deep into utilizing your diaphragm, pelvic floor, and abs together during ab training, breathing exercises, and how pregnancy and beer guts are actually very nearly one and the same. Plus, we go through some common misconceptions and training mistakes. Be sure to download the FREE abs & core cheat...
Sep 02, 2024•1 hr 6 min•Ep. 181
We're back with another PD Fit Bit, and trust me, you're going to want to tune in. We're talking all about hormones. Maybe you're thinking your hormones are in check or maybe you're unsure. In this new mini-podcast, we dive into why our habits matter and how they impact your hormonal health We cover the foundations of hormonal health, some key vitamins and minerals your body craves, and food sources to naturally boost your hormone game. Give it a listen! As always, it is our goal not only to sup...
Aug 29, 2024•3 min
Your core is crucial for, well, everything! Fun fact: Sue's fitness journey actually started because she wanted a killer set of abs—but clearly she's learned so much more since that start. Today, we're talking about the four main core muscles—including the sneaky ones you can't even see—and we explain why your core is so much more than just eye candy. Listen in as we give you our favorite exercises, knock back those training mistakes, and bust some common myths. Be sure to download the FREE abs ...
Aug 26, 2024•51 min•Ep. 180
Coach Mia joins us today for another installment of our PD Fit Bits This bite-sized podcast episode is about to revolutionize your gym game. It's all about that crucial pre-workout routine—you know, for those days when your motivation is hiding under the couch cushions. This episode is short enough to give it a listen while you drink your favorite pre-workout drink and is packed with practical tips to get you fired up and ready to dominate—even on those days when Netflix is calling your name! As...
Aug 22, 2024•3 min
If you've been following along with our Muscle Series, you've probably realized that we feature a new guest every other week. Today, we have Aaron Straker joining us! Aaron is a fellow business owner and coach who prides himself on being a coach that actually cares and leads from the front—plus he's a big quad guy—which makes him exactly the right person for this episode! Aaron and Alex dive right into how he structures quad training for his clients, why having a training partner can be a game-c...
Aug 19, 2024•58 min•Ep. 189
Coach Katie joins us today for another installment of our PD Fit Bits. As a perinatal certified coach, mama of a toddler—and currently pregnant with another little one—Katie has all of the information on how having a coach DURING your pregnancy can make a world of difference. Keeping active can actually help you avoid some of those common aches and pains and even make labor a bit easier when the time comes... And who wouldn't want that? If you are thinking that you need someone to safely assist ...
Aug 15, 2024•5 min
