Progressive Athletics: 3Peaks Fitness Podcast

Why does it often seem like there's an invisible wall preventing us from truly reaching our fitness goals?

In today's episode, Yoga Instructor and Life Coach Olga Campora of Yoga with Olga is going to explain exactly what's going on and how to overcome those barriers.

Getting in shape is a personal journey that requires motivation, discipline, and hard work. But for many people, having social support can be a game-changer that can help increase their chances of success. Social support, or the emotional and practical assistance that comes from people in one's life, can provide individuals with the accountability, encouragement, and guidance needed to achieve their fitness goals. In this video, we'll explore why social support is so important and provide some tips for finding it.

If you've ever started working out only to be derailed by back pain, foot pain, or any other type of joint issue... you're not alone. In today's episode, we sit down with Dr. Gabby Mace of Pioneer Physical Therapy to discuss some of the most common issues facing exercising bodies today and what tactics you can use to avoid injuries.

Find Dr. Mace On Social Media

Do you struggle with leakage, tailbone pain, pain with intimacy, pregnancy pain, prolapse, or diastasis recti? In today's episode, we chat with Dr. Veronica Brugmann of Alpha Project Phyzio & Performance on some of the most common pelvic floor issues she sees as a pelvic floor specialist, and different strategies you can follow to correct those issues.  

Find Dr. Brugmann on social media...  

Just like anything else in life, the more you practice the more your body adapts. Exercise is the same. This doesn't mean you need grueling workouts every day, but the more active you are the better shape you'll get in. In today's episode, we come with receipts as we talk about real members at our gym here in Columbia and how they became successful through increased frequency and consistency. We will also talk about strategies anyone can use to get the results they want.

Something that gets lost in the sea of crash diets and Instagram 6 packs is the fact that learning to get in shape is a skill... or rather a set of skills. And this set of skills takes time to develop. In today's episode, we discuss the importance of having a skill-based mindset when it comes to getting in shape. It's so important, in fact, that it's one of the leading indicators for fitness success.

All it takes is 10 days to lose 6 months of hard work and dedication. In today's episode, we'll teach you why that is and how you can avoid losing that progress, even with a busy schedule.

One of the key indicators when it comes to fitness results is the number of consecutive rest days. There are a ton of reasons for that, some of which we go over in today's podcast, but just know that you never want to take more than 2 days off from breaking a sweat. In this episode, we will break down how to do this in an intelligent way that will maximize your results.

New research further solidifies what we've known to be true here at Progressive Athletics for a long time. How frequently you work out determines the type of results you'll get. In this episode, we talk about why that is and how frequently you should be exercising.

The research is becoming more and more clear. Working out 1 or 2 days per week just won't cut it. If you want to make real progress you need to be working out a minimum of 3 days per week. Ideally, you're getting a sweat in 4,5, or even 6 days each week.

Many of us take a one size fits all approach when it comes to active footwear. The line of thinking is that if I can wear it to run, why can’t I wear it to lift weights? It all has to do with the way running shoes are constructed. If you wear running shoes regularly, you'll want to check this episode out.

We live in an extremely comfortable world. We have easy access to cheap food we don't have to work for, we can buy anything we want on our phones, and heating and air conditioning protect us from the elements. But all of these comforts could be to our detriment, especially when it comes to our lack of exposure to the elements. It turns out that intentionally exposing yourself to the cold has a huge host of benefits that are backed by extensive research. In today's episode, we will talk about how Cold Exposure Therapy can help boost your metabolism, improve your immune system, regulate your blood glucose levels, and so much more. And the best part is... you can reap these benefits in as little as 11 minutes a week.

Everyone has 24 hours in a day. So why is it that some people are in good shape and others aren't? The answer might surprise you. Check out this week's episode where we talk about strategies on how super super super busy individuals can STILL get in great shape.

It's normal for us to take time off when life gets hectic, but did you know that all of the hard work you put in over the past 6 months working out can vanish super quickly? It's scary how fast you can lose your progress. So next time you feel like you can't stick to your fitness routine, instead of giving up altogether... do this instead.

Being a mom, working full time, and handling every other responsibility life has in store can make fitness a low priority. That was the case for Mary Clare up until a couple of years ago when something clicked. In this episode, we interview one of our longtime clients and see exactly how her mindset has changed, and how that change is what finally got her to her fitness goals.

Mike Tyson once said, "everyone's got a plan till they get punched in the face." Hopefully, you aren't getting into street fights, but metaphorically life will punch you in the fitness face. When that happens you have to have a plan. In this episode, we talk about why having a plan is so important and why so many people fall off of their fitness routines when life gets hectic. Learn what strategies are most effective for staying consistent. 

Longtime member Liz talks about her fitness journey and how she finally overcame diet culture on her way to getting in the best shape of her life.

1. Who is Liz? (0:00)
2. What motivated to you start working out and getting in shape? (1:03)
3. What has worked for you on your fitness journey? (4:15)
4. What hasn’t worked for you on your fitness journey? (6:46)
5. How has your mindset changed as you’ve progressed in your fitness journey? (9:21)
6. What recommendations do you have for those who are looking to start a consistent fitness routine? (16:12)
7. What goal are you currently working toward? (19:43)
8. What are three things that elevate your life? (20:30)

The dial method is a strategy used by countless individuals to help them get in shape and maintain it. It requires the trading of an "all-or-nothing" mindset for an "always something" mindset. This simple switch will allow you to stay on track with your fitness goals as life gets hectic. Next time life gets crazy and you miss your workout or aren't able to cook a healthy meal at home, using the dial method will show you EXACTLY how to stay on track so that you don't fall off the wagon and lose your progress.

What We Notice With Clients Nowadays - (0:00) 

Pause Button Mentality - (4:02)  

What Is The Dial Method - (14:32) 

Step 1: Determine Your Minimum - (23:09) 

Step 2: Apply It To Your Life (27:12)

Fiber is a boring topic. But that doesn't change the fact that it's one of the most important nutrients. In this video, we'll tell you how to incorporate more fiber into your diet so you can fight off cancers, diabetes, and a host of other diseases.  

Sitting at a desk staring at a computer screen all day is hardly the best way to get in shape. Nate, a software engineer in Columbia, MD,  knew that if he was going to get in shape he'd have to change his approach.   Check out this video of our podcast interview with him and see just how he did it.  

(00:25) - Who is Nate? 

(02:00) - What motivated you to start working out? 

(12:00) - What has worked for you on your fitness journey? 

(14:20) - What hasn't worked for you? 

(17:00) - How has your mindset changed as you've gotten in shape? 

(20:40) - What recommendations do you have for people trying to get in shape? 

(25:20) - What goals are you currently working toward? 

(27:15) - What are three things that elevate your life?  

Ever have a nagging knee, back, or shoulder issue? For a long time resting was thought to be the quickest way to heal. Turns out, that it isn't that simple. In this episode, we'll cover what you should do instead.

It's true that calories in vs. calories out determine whether or not you lose weight. But the truth is more nuanced than that. In this episode, we talk about why losing weight is so tricky even when you think you're doing everything right.

We all want a flat stomach, but crunches aren't the answer. In this episode, we'll break down what you should be doing instead.

Read the Blog - HERE.

Is it 2,3,4,5 times per week? There are a lot of different answers out there, so who should you listen to? In this episode, we'll break down how often you should work out and we'll also explain why that might not look how you think.

Are you finding it harder to work out now than you did pre-pandemic? The term is post-pandemic malaise and it's impacted you whether you realize it or not. In this week's episode, we break it down and show you how you can break out of the funk.

Read the Blog - HERE.