Claim OwnershipFuel Move Recover. A Performance and Wellness Podcast.
Subscribed: 0Played: 1
Subscribe
© 2025 Fuel Move Recover. A Performance and Wellness Podcast.
Description
Fuel. Move. Recover. A Performance and Wellness Podcast is a weekly show dedicated to providing you with entertaining and informative discussions on the science and practice of improving your performance and wellness. Episodes post every Friday and are hosted by members of the FMR team (Alex Uding DPT, Michele Ionno DPT, and Ali Kiefer, RD). The FMR team members are both clinicians and friends who chat about how each topic affects both their lives and the lives of their clients. For each episode, a different topic is chosen about nutrition (Fuel), exercise (Move), stress management (Recover), and then interdisciplinary discussions (Family) via a consistant four-week rotation. The FMR project is member-supported and you can find more information about becoming a member at www.advancingathletics.com/join
95 Episodes
Reverse
Summary. In this Fuel Week episode, we talk about understanding food labels and wording on food packaging. Enjoy!Topics covered. The spelling and pronunciation of Ali's name. The trials and tribulations of Michele explaining his name. Ali's feast or famine schedule with work. Preservatives used as a substitute for salt. Ali's favorite pasta shape and the translation of farfalle. What does serving size mean? How to read the nutritional facts. Understanding different ingredients and...
Summary. In this Recover Week episode, we talk about common running injuries of the foot and ankle. Enjoy!Topics covered. Alex's plans to go on a hike. Michele's unexpected run-in with a Wash U/St Louis alum. Our favorite shapes of pasta. The Scooby-Doo character with bad calves. Our experience with running injuries. The different types of running injuries. Difference between bone and muscle injuries. Things to look out for with bone injuries. Things to look out for with muscle issues. Issues...
Summary. In this Family Week episode, we talk about an updated stance on the health, wellness, and performance of firefighters. Enjoy!Topics covered. Alex's inspiration from a personal loss. Ali's enjoyment and set-up in Florida. Michele shares a tragedy from his community. Michele's obsession with nice calf muscles. Ali's fish story from Puerto Rica. A new model for optimizing firefighter performance. The importance of health, wellness, and performance. What difficulties stand in the way of ...
Summary. In this Move Week episode, we talk about tips for developing your "running base" and tips on building your endurance. Enjoy!Topics covered. Unsurprisingly, Alex talks about the weather in New England. Michele's unusual fascination with the New England weather. The power of being part of a community. Michele's excitement with concerts coming back in 2022. The importance of dedicating time to building your running base. How to build your aerobic endurance as a part of your runnin...
Summary. In this Fuel Week episode, we discuss tips for how to successfully navigate the grocery store. Enjoy!Topics covered. Ali's escape of the Chicago Winter. Ali and Michele chat about the difference between Texas and Florida. Michele's surprising athleticism. Ali's experience with comments about her body from her time in sports. The importance of having a plan for the grocery store. Ali's inspiration for this topic. The rationale for trying different stores. The importance of making a li...
Summary. In this Recover Week episode, we discuss shame, resilience, and the importance of connection. Enjoy!Topics covered. Alex survival of the winter storm in New England. Michele's week back after being isolated. Should listener April because our permanent Ongoing Topic? What is the shame-resilience theory? How is shame defined? Is shame avoidable in regular life? What are shame screens and the different types of defensive strategies when feeling shame? The importance of recognizing...
Summary. In this Family Week episode, we discuss the role that coaches play regarding body image for female athletes. Enjoy!Click here to read the article we used for our discussion.Topics covered. The gang discusses karaoke. Alex talks about the weather again. Ali describes how much of a recluse she is. Michele talks about covid and his new pants. What are endomorphs and the other body types? Do all warm-blooded creatures have hair? What channel was Wild America on? What is Pectus Exca...
Summary. In this Move Week episode, we discuss the hamstrings muscles: what they do and how to train them. Enjoy!Topics covered. Alex talks more about the weather. Michele talks about his favorite "bands." What's another name for warm-blooded creatures. Are only mammals warm-blooded? The damage that a moose could do to your car. What muscles make up the hamstrings. How do they work during the gait cycle? What movements do they contribute to/cause? What planes of motion do they work in? How do...
Summary. In this Fuel Week episode, we continue our discussion on breakfast, including fasting. Enjoy!Topics covered. Ali is training for her new job. Michele rambles about work and other oddities. Review of the previous discussion on breakfast, grazing, and 3-squares. The goal of intermittent fasting. What do the time frames look like? Pros of intermittent fasting. The cons of intermittent fasting. Important warnings/concerns of it. The importance of not using a one-size-fits-all. The ...
Summary. In this Recover Week episode, we discuss stretching as a post-exercise technique with its benefits and shortcomings. Enjoy!Topics covered. Alex is busy preparing for the first New England snow. Michele's struggles with the paradox of choice. What is stretching good for? What is stretching even good for? How does it address stiffness? How does it interplay with your nervous system? How does it affect your recovery? What evidence is there for it? Does every routine have to be the same?...
Summary. In this Family Week episode, we discuss a variety of articles: 1) the effects of a "fasting minimizing diet" bar, 2) the success of different types of New Year's Resolution Goals, and 3) Do we need to shift away from stretching? Enjoy!Topics covered. Alex's low-key Christmas. Ali's bountiful Christmas. Michele's big Italian super spreader Christmas. The countdown to 2022. Ali's article on a new nutrition bar that mimics fasting. The importance of quality research. The difficulties of...
Summary. In this Move Week episode, we discuss standing desk ergonomics and the posture/movement considerations that should accompany using a standing desk. Enjoy!Topics covered. Alex caught up with former patients were are back from college. Michele gushes about enjoying the Christmas season. Winter Solstice has finally arrived! Why is it good to use a standing desk and stand at work? What are the advantages of standing? How should you start (how much time/what tasks/etc) What are the disadv...
Summary. In this Fuel Week episode, we discuss breakfast and some final tips about managing the abundance of food during the holidays. Enjoy!Topics covered. Ali's struggle with hard days and hard workouts. Michele's busy and uneventful week. Winter solstice countdown. Our experience with not being fired from previous jobs. A brief wrap-up on eating during the holidays: a) liquid calories, b) slowing down and enjoying your food, c) shifting the focus away from food, and d) staying active durin...
Summary. In this Recover Week episode, we discuss the concepts of emotion regulation (ER) flexibility and emotion inertia with their implications on well-being. Enjoy!Topics covered. Alex's upcoming trip to Vermont. Michele's lust for Vermont and waking up with snow on the ground. Our memories of long road trips in the backseat with our siblings. Recap of our discussions on ER and relevant previous episodes on the subject. Why is ER is important? Why should we care about ER? What health...
Summary. In this Family Week episode, we discuss articles about the importance of eating breakfast for teens, the use of Blood Flow Restriction (BFR) for older adults, and the definition of Emotion Regulation Flexibility. Enjoy!Topics covered. Alex's unremarkable week. Ali's busy and exciting week. Michele's modern chic taxidermy. The effect of eating high protein breakfast for teens who usually skip breakfast. The difference between "low protein" and "high protein" breakfasts. The bene...
Summary. In this Move Week episode, we discuss the importance of desk ergonomics so you can feel good and be productive. Enjoy!Topics covered. Alex's recovery from her early Thanksgiving celebration. Michele gets his back shaved. An introduction to ergonomics. We discussed common problems with and solutions for the following: Desk height. Monitor position/tilt/location. Chair position/set-up. Issues for those who are short. Issues for those who are tall. Common movement and posture issu...
Summary. In this Fuel Week episode, we cover tips and tricks to help you stay on track with your fitness and wellness goals while enjoying the Thanksgiving holiday. Enjoy!Topics covered. Lindsay's busy week with the kids. What school-day night was our college party night. Ali's getting into her work routine and adjusting to the colder temperature. Michele's busy week of work and choice of workout clothes for the cold. Ongoing Topics: Lindsay announces that she's leaving the show as a re...
Summary. In this Recover Week episode, we introduce you to the topic of emotion regulation. We describe what it is, the model of how we develop emotions, and two common types of emotion down-regulation (reappraisal and suppression). Enjoy!Topics covered. Alex's Thanksgiving prep. Michele's forgetful week. Winter Solstice countdown. Corrections and follow-ups. A brief recap of last week's episode. The article used for this week. What is emotion regulation? What are emotional dynamics? What cau...
Summary. In this Family Week episode, we discuss the influence of siblings/peers on healthy eating, alternate nostril breathing technique for shift workers, and emotion regulation on health habits during the pandemic. Enjoy!Topics covered. Alex's trip. Ali's new job. Michele's elk meal. How "gamey" we would be if eaten. The effect of peers and siblings on healthy food choices. Boys are more affected by their peers than girls. The overall negative effect. The effect of alternative nostril brea...
Summary. In this Recover Week episode, we talk about the training and activity implications of the menstrual cycle across the lifespan. Enjoy!Topics covered. Alex's hosting abilities. Michele's job security and hunting trip. Description of the menstrual cycle stages. The difference of the menstrual cycle over the lifespan. Period cycle and performance. Impact on performance, itself. Impact on perception of performance. How coaches can support athletes during their cycle. Differenc...
Comments
Download from Google Play
Download from App Store
United States