The Resilient Training Lab Podcast

Happy New Year RTL Fam! We are back with a new and improved format! This week’s episode covers everything to expect during your first day, week, and month of training & what coaches should be doing and looking for when a client first starts training at RTL. The episode begins with a discussion between Paul and Ryan about the first steps when a client comes to them interested in training. They break down the initial assessment process and cover what the client can expect as well as explain what a coach should be asking and looking for during the assessment process. Next, they delve into what the first day of training looks like as well as the first week and months of training. They stress that the most important factor when it comes to training and making progress is consistently showing up and putting in effort. They also discuss other factors that can help clients be successful in the gym for the long term. For the second half of the episode, Clare joins Paul to talk about her first experience training with a coach and how she has progressed to where she is today. Clare opens up about her first couple years of training which included working with a trainer whose personality didn’t really match up well with hers, doing random workouts for the better part of a year, and working with another coach who helped her prep for her first powerlifting meet. She then goes into detail about how her training has evolved through working and learning from different coaches, making lifestyle and diet changes, and managing her training to help her to continuously make progress in the gym. Make sure to listen to hear some of the biggest lessons she has learned through training and how lifting has helped to increase her confidence in herself and her abilities. We hope you enjoyed this new episode format. Make sure to catch next month’s episode which will be released on the first Monday of February. Please leave us feedback on what you thought of this episode by DMing us on Instagram or leaving a review on iTunes. Check out the timestamps below to help you navigate through the episode!*0:15 - Episode introduction. What is going at RTL/Revolution this month, including the monthly challenge and Check In for a Cause*3:58 - The first time you meet with your coach- the Assessment*4:51 - The biggest goal of the assessment is to figure out the client’s “why” for training*15:15 - Getting the client on the training floor during the assessment to get an idea of how comfortable the person is in the gym and with certain exercises*20:21 - Goal of the assessment from a coach’s and client’s perspective*21:29 - When a client comes in for their first training session*22:55 - Goals of the first training session*24:20 - Using the first session to get familiar with the gym, with the program, and with the coaches*27:11 - The idea of moving the needle forward with each training session*34:26 - Goals of the  first week of training- be consistent, create a routine, and then introduce the idea of effort and RPE*42:27 - Continue to show up each week. Progress is made when you consistently show up week after week*44:30 - Creating a sense of community in the gym *53:30 - First months of training. What to do when motivation begins to wane and/or life gets busy and training needs to change in order to accommodate life changes. *59:31 - Paul sits down with Clare to talk all about her experience when she first started training about 2 and a half years ago.*1:05:50 - Clare’s first experience working with a coach. Then she transitioned into doing her own random training after the coach left her gym. *1:11:49 - Clare switches from doing her own thing i

We're so excited about this month's episode! We are talking about everything you need to know about doing your first meet. Paul and Ryan begin the episode by covering the basics of deciding to do a meet and how to prep for one. Samantha Reyes, a USPA State Referee, joins them for part 2 of the episode. Sam gives you all the information you need to know about checking-in, weighing-in, and all of the lifting standards you need to meet in order to have a successful meet. She really goes into detail about what you can expect on a typical meet day. We hope after listening to this episode that you are excited and ready to sign up for a meet. Click here to sign up for the USPA Resilient Classic II on July 23, 2022 at Revolution Fitness Clubs. And if you want to catch a meet in-person to see what a meet really looks like, come to USPA CT Championship on March 26, 2022 at Revolution Fitness Clubs. 0:15  Episode Introduction: This month's topic is all about your first powerlifting meet! Paul also talks about this month's RTL challenge, the USPA CT Championships on March 26th, and the organization, Open Doors Outdoors, which all of the meet's proceeds will go to. 4:45 Paul and Ryan begin the conversation about wanting to do your first powerlifting meet. And Paul goes into detail about his first powerlifting meet and how he got started in powerlifting.  16:19 What is meet prep? Meet prep doesn't have to be intimidating or miserable. It can be fun and flexible to fit your schedule and goals. They cover everything you need to know about tapers and deloads. 24:02 How do you know what weight class I should be in?  Should you cut for your first meet? 30:41 What is the purpose of a taper? 34:01 All about choosing your openers (hint: it should be something you can hit on your absolute worst day)38:12 Get prepared beforehand! Get everything you need together before meet day. Get your clothes, shoes, food, etc. all ready to go. Prepare for a long day because meet days can run long!41:45 Meet day nutrition44:01 What expectations should you have for yourself on meet day? 51:57 Introducing Sam Reyes, a USPA State Referee55:00 How to become a USPA State Referee56:48 Check-ins and weigh-ins before the meet1:07:45 The order of operations on meet day (rules, lifting, awards)1:08:32 How do flights work? And why are they used?1:10:40 Judging and white vs. red lights1:13:36 Standards for Squat1:23:18 Standards for Bench1:29:42 Standards for Deadlifting1:35:44 Awards (1st, 2nd, and 3rd place for each class and best lifter based on DOTS)1:38:12 Advice from Sam for your first powerlifting meet (practice commands, train at least one day per week around the time that you will be lifting at the meet, meet day nutrition)@resilienttraininglab@uspaconnecticut@__samreyes

In this episode, Paul and Ryan cover all of your questions about RPE! They discuss what it is, how to use it, and why its beneficial. Then they wrap up the episode with tips regarding using RPE in your training. If you still have more questions about RPE after listening to this episode, DM Paul or Ryan to get your question answered. @resilienttraininglab@paul_resilient@ryan_resilientFacebookwww.resilienttraininglab.com

Stephen Calarco is the guest on this week's episode of the Resilient Training Lab Podcast. During this episode, he discusses his transition from graduating college and working in athletics to training gen pop and opening his own business. These transitions came with its challenges, but now Stephen has full autonomy and works closely with clients to build habits and achieve their goals. @stephencalarco@resilienttraininglabFacebookwww.resilienttraininglab.com

Paul and Ryan have a guest joining them this week! Drew Cost of Drewism Transformation Lab comes on the episode to talk about how he transformed his business & now focuses primarily on boxing. Listen to hear about how Drew changed his business model & is now running a successful business, helping clients have fun and achieve their goals, and  has more time for his personal/family life.Instagram@mrdrewcost@resilienttraininglabFacebookDrewism Transformation LabResilient Training LabWebsitewww.drewismtraining.comwww.resilienttraininglab.com

Catch up with Paul and Ryan as they answer 3 listener questions. Keep your eye out for more quick episodes like this that cover questions from listeners. The 3 questions in this episode are:1. How do I warm up to a heavy working set?2.  Should I wait until I'm not sore to train again?3. Do activities outside of the gym affect my performance?Have your own question for one of the RTL coaches? Shoot us a DM @resilienttraininglab on Instagram or Resilient Training Lab on Facebook.Instagram@resilienttraininglab@paul_resilient@ryan_resilientWebsitewww.resilienttraininglab.com

This week coach Clare gives us her top 5 coaching lessons learned during her first year of coaching with RTL.@clare_resilient@ryan_resilientwww.resilienttraininglab.com

This week coach Ryan goes into his top 5 lessons learned from coaching. @paul_resilient@ryan_resilientwww.resilienttraininglab.com

This week coach Paul shares with us his top 5 lessons that he has learned while coaching. @paul_resilient@ryan_resilientwww.resilienttraininglab.com

Paul and Ryan go over Paul's favorite chart, which covers self-determination theory. This includes the process of shifting from relying on extrinsic motivation towards being intrinsically motivated. Without this shift it is very difficult to consistently make it to the gym over long periods of time, since external factors are outside of our control. Here's a link to the chart we refer to in today's episode: https://imgur.com/a/WvvERvl@paul_resilient@ryan_resilientwww.resilienttraininglab.com

Paul and Ryan are back to answer the remainder of your questions! This was another fun one that covered a wide range of topics, time stamps below. 1:00- How to tell whether you have an injury or you're just sore?18:15- How to train your brain to not freak out when you think you do have an injury?35:30- Is too much sleep for recovery a thing?41:00- Sumo or Conventional?51:15- When starting a personal training business is it okay to start out in a basement or rent a small space?54:10- How did you become a successful powerlifting coach?

This week we answered questions submitted by you guys on IG! Time stamps below:3:17- What advice would you give someone who is having a hard time mentally with training?24:05- Anything you see new lifters doing better than OG powerlifters?30:35- Will gear make a legit comeback?33:25- Is it okay to take a break after a competition?39:50- Will Paul ever compete in wraps?41:00- Post weigh-in nutrition and hydration strategieswww.resilienttraininglab.com@paul_resilient@ryan_resilient

This week we have Amanda LaCroix on the podcast to talk about women in the fitness industry. Amanda graduated from Springfield College in 2016 with an Exercise Science degree and is Kettlebell Certified and Girls Gone Strong Pre- and Post-Natal Certified. Amanda works behind the scenes at Resilient Training Lab. She handles everything with the newsletter, blog, podcast, and billing. If you ever have a question about anything at RTL, you can contact her.  In this episode, she talks with Paul and Ryan about how she got started with lifting weights, why she wanted to become a coach, and some of the obstacles women face when it comes to starting to lift weights. They also touch on the shortage of female coaches, why that is, and how we can get more females involved in the health and fitness industry. Amanda also talks about training the pre- and post-natal woman and how important it is to have a supportive, helpful coach to help you navigate your training during that time.If you enjoy our podcast, make sure to leave us a 5 star rating and/or a written review on iTunes.  Reviews and ratings help us reach more people so every bit helps. We appreciate the support!Instagram@amandalacroix93@resilienttraininglab@paul_resilient@ryan_resilientFacebookResilient Training LabWebsiteResilient Training LabEmail amanda@resilienttraininglab.com

This is a more recent rewind, but this episode offers 4 tips for training for body composition changes. A lot of you have mentioned having body comp goals to us, and we've done a full episode on the topic. Instead of guessing your way through physique changes, implement our tips to make sure you're not wasting your effort and time. 

We have a ton of new listeners so we thought it would be cool to do a few throwback episodes of some of our favorite talks so far. Keep an eye out over the next few weeks for the best of the best from the RTL Podcast!This week, we have Eric Sokolowski joining Coach Paul and Coach Ryan for a conversation all about technique. Dr. Eric Sokolowski has a Doctorate of Physical Therapy from the University of Hartford, is a Certified Strength and Conditioning Specialist, is an adjunct professor at the University of Hartford where he teach Advanced Exercise Prescription for the Physical Therapist, and is a powerlifter. This episode covers everything you want and need to know about technique. In their conversation, they talk about why certain techniques are coached, differences in technique from person to person, and why a person may change their technique for an acute bout or over time as the individual becomes more advanced. They also touch on muscle imbalances (do they matter?), compensations, and common myths about "bad" technique, such as spinal flexion, knees going over the toes in a squat, and knee valgus. There is a lot that is covered in this episode so don't miss out on all of this useful information.If you love what you hear, leave us a 5 star rating and written review on iTunes. And share with all of your families and friends too!Instagram@eric.soko.dpt@resilienttraininglab@paul_resilient@ryan_resilientFacebookResilient Training LabPaul MilanoRyan KalkowskiWebsitewww.resilienttraininglab.comYoutubeResilient Training Lab

This week Jackson Taylor joins us to talk about learning a new skill. Jackson works with golfers to refine their game by finding meaningful practice. @paul_resilient@ryan_resilient@jackson.anchorforgewww.resilienttraininglab.com

Carlos is back for part 2 to talk about ego and his approach to the platform.@paul_resilient@ryan_resilient@creyes55www.resilienttraininglab.com

This week Carlos Reyes joins us for a Q&A from his Instagram story, including his thoughts on training goals and how to adjust them based on current circumstances. We covered a wide range of topics so be sure to check back next week for part 2. @paul_resilient@ryan_resilient@creyes55www.resilienttraininglab.com

This is the final episode in a 4 part series on nutrition with Clare. This episode covers a range of topics from diet types, the role of a nutrition coach, and myths around dieting that might be harming your progress. @paul_resilient@ryan_resilient@clare_resilientwww.resilienttraininglab.com

This week the gang goes over popular supplements, their usages, shortcomings, and overall recommendation as to whether or not they're worth using. @paul_resilient@ryan_resilient@clare_resilientwww.resilienttraininglab.com