At The Hero Movement Podcast, Luke and Michaela explore and share ideas in everything fitness, healthy living, and human performance.
Whether you’re looking to eat a healthier diet, hone your movement skills, develop real-world functional fitness, build a regular mindfulness meditation practice, or simply LIVE BETTER - The Hero Movement Podcast is about providing you with the tools and habits you need to reach your goals and start living the life you’ve always wanted to live.
Through weekly ponderings, essays and interviews, the goal is to help you bridge that gap between having a plan and taking action. Ultimately, to help you unlock your potential and unleash your inner HERO.
Topics span the whole spectrum of healthy living and lifestyle design, including but not limited to: bodyweight fitness, mindful movement, movement culture, building muscle, fat loss, martial arts, nutrition, healthy habits, meditation, mindfulness, entrepreneurship, creativity, productivity, and pretty much everything in between.
For show notes, free resources, eBooks, coaching and more, head to: https://www.heromovement.net/hero-podcast/
042 | Mobility For Travel + The Ideal Morning Routine
This week on The HERO Movement Podcast, we look at some of the best mobility exercises to use whilst traveling (or to combat any prolonged sitting), and we explore the ideal morning routine to free up joint stiffness and set your body + mind right for the day.
02:47 - What are some of the most effective quick stretches for people who spend a lot of time sitting?
The negative impacts of sitting for prolonged periods. Why the couch stretch gives you the biggest bang for your buck. How to enhance your training and add quick activation routines to engage the glutes and core (and to correct imbalances). 14:48 - What is the best morning routine to deal with tightness and sore joints?
Why sleep and hydration can affect morning joint pain. How breathwork and movement can be incorporated to ease stiffness. Managing joint pain in the long term through hot/cold exposure and Wim Hof style breathing techniques. Further show notes, links and resources: https://www.heromovement.net/podcast/042
041 | How to Build Lean Muscle + Recover Faster From Injuries
This week on The Hero Movement Podcast we explore some of the best strategies fo building lean muscle mass (whilst minimising fat gain), and we touch on the PEACE and LOVE approach for dealing with injuries.
05:10 - A new study highlights the negative impacts of social media on teenagers, from sleep interruption to low self-esteem.
How the rise of social media has paved the way for cyberbullying. Should Instagram remove the like counter from posts? 12:57 - What are some of your top tips for building lean muscle?
The importance of the basics when it comes to nutrition and general wellbeing, including protein requirements. How to train to encourage muscle building and few different ways to approach your bulking phase. Intermediate to advanced strategies for calorie cycling and intermittent fasting. 33:33 - What is the best protocol for recovering from injuries?
Why RICE might not be the best protocol to follow and how it might actually do more harm than good. The problems with ice when it comes to promoting recovery (and what to do instead). How you can effectively support the injury recovery process following the PEACE + LOVE acronym. Shownotes: https://www.heromovement.net/podcast/041
Mobility Bundle Giveaway: https://www.heromovement.net/giveaway
040 | The Best Mobility Tools + How to Avoid Toxic Personal Care Products
2:00 - A quick chat about a couple of podcasts we've been enjoying.
How Kelly Starrett's interview on The Mind Muscle Project Podcast reinforces the importance of movement quality and mobility. Why we enjoy listening to podcasts outside of the fitness space such as Sh**ged Married Annoyed. 06:30 - Vanity Fair's 2018 interview with Hans Zimmer.
His reluctance to get involved with the films and discovering a deeper connection with them. 09:30 - What are the best tools and pieces of equipment to use to improve mobility?
Types of mobility training that don't require any equipment at all, such as squat sequences, shoulder mobility routines, foundation training and some forms of yoga. The best bits of mobility kit for soft tissue work, joint capsule work & strengthening drills and for sliding surfaces & inflammed tissues. Introducing the mobility bundle giveaway which includes a foam roller, mobility balls, resistance bands, yoga strap and free access to my online 28-day course, Mobility Reset. Go to heromovement.net/giveaway to find out more. 24:00 - Can our personal care products affect our health? If so, what should we look out for?
The potential health problems linked with toxins commonly found in personal care products. EWG's guide to sunscreens, including ingredients to avoid and ones to opt for. Why we should cultivate more awareness of what we put on our bodies and being wary of terms such as 'natural'. Full show notes and bonus resources at: https://www.heromovement.net/podcast/040
039 | Longevity Hacks, Piriformis Syndrome + Sleep Quality Tips
1:21 - A quick overview of our Wendler 5/3/1 deload week.
4:02 - The UK's unprecedented warm weather and reviewing advice on how to sleep during a heatwave.
Taking a look at the BBC's 10 tips on getting a good night's rest despite the hotter weather. 10:31 - What are some of the best hacks for longevity?
Identifying 5 key longevity tips from The Blue Zones. Why daily low level activity can impact our life expectancy. Basic nutrition tips for living a long and healthy life, including some interesting research on chocolate & resistant starch. The importance of stress management, having a reason why and a sense of community. A quick look at saunas and their influence on cardiovascular health. 40:34 - What’s the best way to deal with Piriformis syndrome?
What is Piriformis syndrome and its symptoms? The causes of the syndrome and the importance of a professional diagnosis. Using the 3R mobility method to address the pain associated with Piriformis syndrome, including a few stretched and strengthening exercises. For full show notes and bonus resources, head to https://plans.heromovement.net/podcast/039
038 | How to Get Started With Mobility + Break Through Training Plateaus
This week on The HERO Movement Podcast:
3:00 - Luke's new homemade huaraches inspired by the Tarahumara tribe.
How to DIY sandals without spending a penny. Why Luke's choosing sandals over other "barefoot" options. 7:58 - An Update on Luke & Michaela's 5/3/1 training program.
How Michaela has switched up her accessory work to place more focus on the glutes. 11:41 - How to overcome a fitness plateau?
4 ways to move past a stall in your training: Be patient, manipulate volume and frequency, deload, and switch it up. How external factors like nutrition, sleep and recovery might be affecting your progress. 23:35 - How to get started with mobility?
Where to begin with mobility if you're completely new to it. Why it's important to know your reason why - the big benefits of focussing on mobility. Why using a full body routine can help to establish a daily mobility habit. How to identify areas to focus on through an assessment. How to address pain points following the 3R Mobility Method: realise, release, reinforce. Full show notes and further resources at: https://www.heromovement.net/podcast/038
037 | Healthy Eating + Fat Loss Basics, Avoiding Overtraining and Barefoot Benefits
This week on The HERO Movement Podcast:
3:05 - A new study shows barefoot walking results in calluses that are more beneficial for our feet than shoes. 10:25 - Two important components to healthy fat loss (that aren't to do with calorie restriction). 23:54 - How do I find time to research healthy eating? 52:26 - How can we tell the difference between fatigue that we can train with, and fatigue that we should rest with? For the full episode show notes, further resources, and movement + mobility plans, head to: https://www.heromovement.net/podcast/037