Does foam rolling really work? What about taping and cupping? Matt and Erin Pendola are not only fitness coaches, they’re also LMTs. Listen and learn about how, when and why to implement foam rolling and other forms of self-myofascial release, and how to incorporate strength training to ensure long-term benefits
Movies are fun, but they can also provide real life lessons. Rocky taught us to never give up; The Karate Kid taught patience and foundation. Today, Matt and Erin go over some of their favorite movies and the lessons they taught them to live their best lives. 1:30 - Karate Kid; Keep It Simple Stupid 7:00 - Keep your foundation strong 10:00 - The 80/20 rule 13:00 - Teenage Mutant Ninja Turtles; patience 18:00 - The Dark Knight Rises; maximizing potential 26:00 - Rocky; don’t give up pendolatraini...
What makes true success? Does success comes from doing more and more work? No! There’s an entire other variable in the equation, and that variable is rest. Often overlooked as less important, the rest you take - when combined with your work - can be the missing element in getting you toward your goals. 6:30 - What makes true success? 8:30 - More movement doesn’t always mean more improvement 12:00 - When the work is no longer working 18:00 - Stir in some variety 40:00 - Rest will make your work m...
In times of uncertainty, anxiety and stress can creep up to unbearable levels. Today’s episode focuses on turning that stress into excitement, and circumstance into opportunity. 5:00 - COVID-19 has impacted us too, but we’re trying to fail forward 11:30 - Fitness troubles during the pandemic 15:00 - Getting creative with exercises to replace gym equipment 29:00 - These times can bring out the best in you 33:00 - Finding new rituals If you’re interested, here is a link to Will Biddle, Matt and Er...
Today’s episode is featuring Erin Pendola! Martial artist, LMT and ex-pro dancer, Erin joins us to give the female perspective of a life dedicated to fitness, as well as some inside information on being the other half of an entrepreneurial couple. Erin and Matt talk about the different things that get them each excited about their fitness journeys, as different as they are. For example, Erin likes to do circuit training for her cardio needs, while Matt prefers distance running. Also, what are th...
Is that pantry full of snacks calling your name? Is being bored at home causing you to eat in ways you usually wouldn’t? Boredom during isolation is an understandable disruption to your usual routine. But there are ways to alleviate cravings, without overindulging or completely depriving yourself. Sign up for our newsletter for access to more information, and the Pendola Training app for FREE while isolation lasts! 2:30 - Solutions for snacking 7:00 - Find natural sugars 9:00 - Dinner staples 11...
This pandemic is awful, we get that, but let’s try to look at the silver linings when we can; this is a great time to get back in touch with your body, get your nervous system talking to your muscles again, and that will prepare you so much more for when the gyms reopen and we can go back to our routines. If you’re stuck at home for the foreseeable future, there are lots of fun ways to mix up your exercise routines and get a lot of great stimulus during this time. Try getting (safely) creative b...
If you follow our advice, your nutrition is in check, your creating a caloric deficit of just 100-250 calories per day, and your training is on point, then YES, you absolutely can build muscle while you lose fat. 6:30 - Jake wants to build muscle and lose fat too 8:00 - “Noobie gains” 9:30 - Creating slight caloric deficit while lifting 17:00 - Too much caloric deficit isn’t good 20:00 - And the answer is…YES! You CAN build muscle AND lose fat 22:00 - Nutrition for muscle gain and fat loss 33:00...
Has your routine been disrupted during the COVID-19 pandemic? Ours certainly has, but there are ways to keep yourself active and healthy - physically and mentally - during the shutdown. What do you tell yourself when you’re faced with a challenge? Do you believe you can overcome it, or do you focus on how difficult it is? 1:00 - Going beyond your thresholds 12:00 - Holding on to health during COVID-19 lockdown 27:00 - Finding your edge during hard times 40:00 - Being comfortable with discomfort ...
Today’s episode is Part 2 of Matt’s discussion with Chad Belding, recast from the podcast This Life Ain’t for Everybody. Matt and Chad discuss the importance of mental strength and mental flexibility. Mental strength during a fat loss program. The myth of “spot reduction” for targeting fat loss areas. When it is an isn’t ok to have “cheat meals” or “off foods.” How to be happy and accepting of yourself, and how it will help your fitness goals. 5:00 - Mental tricks for a fat loss program 10:00 - ...
Today’s episode is a recast from a recent episode of the podcast This Life Ain’t for Everybody with Chad Belding, with Matt as a guest. If you have something you’re passionate about, give it the amount of time and attention it deserves. Getting featured in a magazine like Muscle & Fitness doesn’t happen overnight. It took Chad and Matt years of labor and dedication. If you haven’t yet read the article, you can click this link: https://www.muscleandfitness.com/athletes-celebrities/pro-tips/fo...
Is your multivitamin making you fat? Yes, of course that statement is a bit facetious, but the point is this: If you consider all of your bases covered because you take a multivitamin, are you still thinking of that salad? Are you still going to be taking in good, whole food sources? Or, as is often the case, once you’ve taken that multivitamin do you think you’re free to eat whatever else you want? 6:00 - Why do we need vitamins? 13:00 - If your supplement works for you, that’s great 19:45 - Mu...
Training harder doesn’t always mean training better. Every training day can’t be a “hard” day; you’ll end up burning out and the days that need to be more quality won’t be. 5:00 - Set your goal date and work backward from there 9:30 - Training harder doesn’t always mean training better. 15:30 - Practice doesn’t make perfect; perfect practice makes progress 20:00 - How to plan your training session 26:00 - It’s not how much you lift, it’s how well you lift 34:00 - Anything you train comes at the ...
Do you get anxious before being put to the test, or is it really excitement? The two can seem similar, but the latter will serve you more positively. Anxiety is a necessary element in human evolution. The difference in the modern world is we (well, most of us) don’t have things like lions stalking us everywhere we go ready to eat us. Yet we still have the mental and emotional responses as if those lions are right here. So listen in and learn how (and why) you can turn your anxiety into excitemen...
If you're sore afterward, does that mean it was a good workout? Do you plan to be sore? How sore should you be after training? What’s too much, and conversely, what’s not enough? If you’re getting sore all the time, that’s an indication your progress may be slower than it needs to be. Because if you’re really sore, really often, your hard days won’t be hard enough; this may stem from your easy days not being easy enough. 00:00 - 9:00 - Intro 10:00 - Soreness can be a good thing 15:00 - How to se...
Do things in your life always go as planned? Well if you’re like the rest of us, probably not. It’s in those times of challenge and surprise that it’s essential to practice mental flexibility, or in other words the ability to adapt your mentality to your situation. Pendola athlete for many years, Les Naisbitt, coined the phrase “there’s no hill for a climber, but it’s a mountain for a quitter.” Basically, it means if you’re at the bottom of a hill you aren’t sure you can run up, start climbing. ...
You've either asked this question or heard it: "How many calories should I take in?" Well, if only there was a simple answer. However, after listening to this episode you will have the knowledge needed to make the right caloric decisions for yourself, without having to buy any expensive supplements. 00:00 - 3:00 - Intro 4:30 - Calories in vs. calories out 9:00 - Losing weight is not the same as losing fat 12:00 - For bulking, extreme protein increase isn’t good either 17:30 - How much protein sh...
With the popularity that still surrounds the keto diet there are also lots of misconceptions. For example: Is your keto diet actually doing what you think it is? Are there people who really do perform better on a low-carb, high-fat diet? To help break it all down we are joined by Billy Haug, M.S. in Human Nutrition. 1:00 - Keto. Yes, it’s still a thing 2:30 - Keto may not be what you think it is 6:00 - Beware the shiny object 9:45 - Keto could perform the same, or worse, than other methods for s...
This episode was inspired by an intimate and brave email we received from a listener. There's an invisible war in the world of fitness that doesn't get enough coverage: Eating disorders. Issues like body image and caloric restriction for aesthetics are far too prevalent in our industry, and it's time to take off the blinders and talk about them. 0:00 - 4:00 - Intro 8:00 - Many modern health problems are attributable to nutrition 9:00 - Be careful with where you get your nutrition information 12:...
Your mindset can either help you, or hurt you; which will you choose? In this episode, we discuss the power of positive visualization. Believe to achieve. 3:00 - Your mindset can either help or hurt you 6:00 - Don’t focus on your past failures 8:00 - It’s not a failure if you learn from it 13:30 - Tune in what matters, tune out what doesn’t 19:30 - What to do when the negatives pop up 23:30 - Don’t let impostor syndrome set in pendolatraining.com Email the show: pendolaproject@gmail.com Email Ja...
Can you exercise without a gym? Do different body types need to train differently? At The Pendola Project, we strive to be between lab coat-trainers and bro-scientists. In other words, we want to give you real, applicable knowledge that you can use, and steer you away from the misinformation that is so easy to find out there. Let’s dispel some of these myths and get you armed with some better, more applicable knowledge by answering some of your questions. 6:30 - Let’s dispel some fitness myths 7...
Distraction is the enemy of achievement, and focus is the antidote. It's impossible to live a full life without distractions, but do you have the tools to focus now, on what really matters? You do now. 2:00 - The power of focus 3:45 - Focus now, focus forward 4:45 - Focus on good habits 7:00 - Focus on your power words 12:00 - Focus…on what? Thank you for listening to your 50th episode! pendolatraining.com Email the show: pendolaproject@gmail.com Email Jake: jake@jakeparker.media 2/17/2020...
Every episode is for you, but this was especially fun to create, as we respond to the most common questions you have sent us. Questions like: What type of program is best for you? How should you start? Should you do weight training, or cardio first? What is your target heart rate zone? Thank you for the submissions! 5:30 - Don’t just rely on Google for answers 7:30 - What type of program is best for you? 22:45 - Does exercise help with weight loss? 26:00 - Should you do weight training or cardio...
How do you define success? Are external forces leading you in the right direction, or are you guided by an internal sense of accomplishment? Our last two episodes covered the first half of the equation, work and rest. Today we talk about the reason we’re all here: Success! 1:00 - Start with your “why” 2:30 - Don’t expect unrealistic results 5:45 - Maturity in training comes with time 8:00 - Success is relative 2/10/2020 pendolatraining.com Email the show: pendolaproject@gmail.com Email Jake: jak...
It's not about how much you lift...it's how you're lifting. In our effort to serve you with the best health and fitness information there is, we thought it would be good to mention some of the most common mistakes we see in fitness programming. We cover things like: How sore should you be getting? Are certain moves "bad" for you? Are you hard days hard enough, and more importantly, are your easy days easy enough? 4:00 - Is your tempo too fast? 6:45 - Your hard days aren’t hard enough 7:00 - Beca...
2/3/2020 - Do you have a recovery plan that aligns with your training plan? Remember, work plus rest equals success, and without the recovery all the work you do won't have the same effect. 1:30 - Work plus rest equals success 3:30 - The stress hormone, cortisol 5:10 - If you’re having trouble getting to sleep, wake up earlier 7:00 - How many hours of sleep do you need? It depends 9:30 - Establish good pre-sleep habits 13:00 - The three “Rs:” Recover, respond, repair 16:00 - Have an unwind plan ...
1/29/2020 - Are you routinely including and changing your Fundamental Training Pillars into your program? Do you know the importance of having a foundation that can be built upon? In today's episode you will learn why and how to include each of the essential Training Pillars: Base (stability, mobility, flexibility and proprioception), Strength, Power and Endurance and how each of these pillars is essential to the others. 0:00 - 1:45 - Intro 3:45 - Your training plan must include change 4:45 - St...
1/27/2020 - Your Energy Pillars are the foundation of a healthy body. These Pillars include things like food, water, oxygen and, if necessary, supplements. As opposed to "diets" that focus on what to EXCLUDE, focusing on your Energy Pillars is inclusive. This approach leads to better understanding of your energy needs, resulting in better health. 00:00 - 5:00 - Intro 5:00 - Make sure you’re staying accountable 5:30 - The most overlooked energy pillar: breath 6:00 - Water 7:00 - Diets vs Nutritio...
1/22/2020 - How prepared are you for the next opportunity that comes knocking? Take some advice from local legend John Metzger and learn how luck works. 00:00 - 5:00 - Intro 8:45 - Luck is what happens when preparation meets opportunity 10:45 - You can’t steal 2nd base if you keep one foot on 1st 17:00 - If you second guess everything, you do nothing 23:00 - Closed vs open mindset 24:30 - Have high expectations for yourself 45:00 - Mistakes aren’t mistakes if you learn something pendolatraining....
1/20/2020 - What is work ethic? What does "work" mean to you? If you're listening to this podcast, you probably know what work ethic should be, but do you have a plan to make it even better? That's where we come in to help you on your process to success! 1:00 - Take pride in the little things 3:30 - Do what’s good for you, even when you don’t want to 11:00 - Find something worth working for 13:30 - Is your “why” strong enough? 14:30 - Giving up your time to go the extra mile 17:20 - Getting the ...
