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In strength training, "training age" refers to the total time and experience dedicated to developing your skillset. In life, with increased age comes increased experience. As moms, personal trainers and coaches, Val and Heather know a thing or two about both. Fitness and health can seem complicated but it doesn't have to be! Listen as they simplify fitness and biomechanics while contemplating the importance of consistency, mental resilience, and mindset. Val and Heather are here to teach you ...
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In the final episode of Season Two, co-hosts Heather Adams (@heatheradams.fitness) and Valerie Lusvardi (@valerielusvardi) reflect on the often unexpected and humorous realities of perimenopause. From surprise hair changes to rethinking deodorant strength, they share personal stories that highlight the evolving nature of aging—and the freedom in em…
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The Feel of Intensity (Strength Training vs. Cardio)
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In this episode of Training Age, co-hosts Heather Adams (@heatheradams.fitness) and Valerie Lusvardi (@valerielusvardi) reflect on the intersections of parenting, personal growth, and strength training. They share recent experiences that highlight the importance of advocating for family needs, supporting one another through life’s responsibilities,…
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In this episode of Training Age, co-hosts Heather Adams (@heatheradams.fitness) and Valerie Lusvardi (@valerielusvardi) open up about their own journeys through perimenopause, using humor, honesty, and personal stories to break the silence surrounding menopause. From early memories shaped by cultural taboos to their current experiences with hormone…
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Life After Contest Prep with Teresa McDonald
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In this episode of Training Age, hosts Heather Adams (@heatheradams.fitness) and Valerie Lusvardi (@valerielusvardi) sit down with returning guest Teresa McDonald (@mrs.t_mac) to explore the multifaceted world of physique competitions—from show day glam to the mental and physical shifts that come with the post-show phase. Teresa shares her firsthan…
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In this episode, Heather @heatheradams.fitness and Val @valerielusvardi explore the role of FitTech in our health journeys—where it helps, where it hinders, and how to find a sustainable middle ground. They break down how tools like the Oura Ring and tracking apps can support awareness around patterns like weight fluctuations, menstrual cycles, and…
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Over and Underrated with Brad Jensen
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In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi sit down with Brad Jensen (@thesoberbodybuilder) for an insightful and candid conversation about his journey through addiction, fitness, and personal growth. Kicking things off with lighthearted banter about skiing in Utah and everyday adulting moments, the conversation quick…
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Living the Maintenance Life with Anna Loflin and Jill Myers
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In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi welcome Anna and Jill for an insightful conversation on maintaining a healthy lifestyle and navigating the mindset shifts that come with it. Heather shares her recent experience with minimalism and a colonoscopy, highlighting the importance of preventative healthcare, while V…
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Body Image and Food Fears with Celeste Rains-Turk
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In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi welcome Celeste Rains-Turk (@celestial_fit), a leading expert in mindset and body image within the fitness industry. Celeste shares her unique journey, from entering the bodybuilding world in 2015—where she uncovered underlying disordered eating patterns—to shifting her acade…
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Intuitive Eating with Marisa Michael, RD
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In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi are joined by Marisa Michael, RD (@realnutritiondietitian), a registered dietitian with over 20 years of experience in nutrition. Marisa, the author of Nutrition for Climbers: Fuel for the Send and founder of Real Nutrition LLC and Nutrition for Climbers, shares her expertise…
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In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi explore how to set and maintain New Year’s resolutions that lead to lasting change. Kicking off with gratitude, they thank listeners for their thoughtful Apple podcast reviews and reflect on the podcast’s bi-monthly schedule and commitment to delivering valuable content. Tran…
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In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi share insights and personal experiences to help listeners feel confident navigating the gym, whether they’re beginners or seasoned fitness enthusiasts looking to refresh their knowledge. Reflecting on their own early gym adventures, they offer practical advice for stepping ou…
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In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi explore practical strategies for navigating the holiday season with confidence and balance. They tackle common anxieties around holiday weight gain, emphasizing the importance of setting clear intentions and maintaining consistency to stay in control of your choices. By creat…
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In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi explore the concept of “sandbagging” in fitness—underestimating one’s own strength and limiting potential. Through personal anecdotes and practical insights, the conversation highlights how self-imposed barriers can hold you back and how recognizing your own capacity can unlo…
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In this episode of Training Age, hosts Heather Adams and Valerie Lusvardi welcome Teresa McDonald (@mrs.t_mac), a dedicated planning consultant and fitness competitor from California’s Central Valley. Teresa shares her inspiring journey, balancing a demanding career with her passion for fitness, all while managing family life with her supportive fi…
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In this episode of Training Age, hosts Heather Adams and Val Lusvardi explore the complex relationship between fat loss and self-worth, asking the key question: “When is enough enough?” Through the lens of three fictional personas, they examine diverse approaches to health and fitness, emphasizing the importance of realistic expectations and a bala…
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Join hosts Heather Adams and Val Lusvardi on Training Age as they explore tailored fat loss strategies for every stage of your fitness journey. In this episode, they discuss the importance of establishing a solid baseline, including maintaining healthy habits and understanding personal metrics like calorie intake and activity levels. Whether you’re…
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Season Two kicks off with a three-part series on fat loss, starting with managing expectations. This episode addresses common misconceptions fueled by social media and the allure of instant results, which often highlight unrealistic standards. We discuss how our culture of instant gratification clashes with the realities of sustainable fat loss, an…
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Sometimes you realize it's time to take your own advice. Last night, amidst a flurry of 'tired mom' texts, Valerie and I came to a realization that it's time for summer break! We’re wrapping up the season finale of Training Age, our beloved passion project, by discussing the whirlwind of family, work, and personal commitments that have left us year…
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Telling a New Story with @irisdeadlifts
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Join us as we welcome Iris (@irisdeadlifts), a seasoned nutrition, strength, and hypertrophy coach with Beth Feraco Fitness. She's also the co-host of the podcast "Here's the Deal: Fitness, Nutrition, & Mindset for People Who Don't Want Life to Suck." Iris's story begins with a family member's hospital stay during her high school years, sparking a …
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Changing Our Minds with Austin Current
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Join us as we welcome Austin Current to discuss his fascinating journey in the fitness industry—from his beginnings as an IFBB pro bodybuilder to becoming a respected fitness trainer and author. We explore his acclaimed book, "Science of Strength Training," which serves as a visual encyclopedia for gym enthusiasts and is even used as a resource in …
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Listen in as we tackle the art of maintenance. We'll discuss how maintaining is about embracing balance, understanding the various phases of dieting, and staying dedicated to your health goals through every slice of life. Explore with us the evolving language of healthy living and the psychological impact of labeling our eating habits. As we dissec…
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Unlock the secrets to crafting powerhouse glutes with our no-nonsense discussion, as we ditch the fitness fluff and guide you straight to what works. We're cutting through the clutter of 'clickbait' workouts and exercises to review the tried-and-true strategies for sculpting your glutes. We emphasize the importance of technique and targeted exercis…
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Welcome back to Training Age, where hosts Heather and Val unravel the intricacies of fitness at every stage of your journey. This conversation steers into the ever-relevant topic of stress management and its impact on trainability. Listen in as we introduce the 'stress bucket' analogy to help you gauge when to lean into challenges and when to ease …
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Join us as we welcome the incredibly insightful Chris Barakat, a pro bodybuilder, coach, and academic, who shares his professional journey and insights in the world of fitness. For anyone seeking to understand the commitment required for significant changes in muscle tone and physique, Chris's experience in coaching and academic research sheds ligh…
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Join us on Training Age for an engaging and heartfelt exploration into the intricacies of long-term fitness and health journeys. Listen in as our clients, Kari Bristow and Sara Wutzke, open up about their personal experiences with setting and striving for goals that span years, not just months. Both mothers of four, Kari shares her evolution from f…
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Join us on Training Age as we unpack the multifaceted concept of progressive overload in fitness training. Listen in as we tackle the common misunderstandings, emphasizing that it's not just about lifting heavier weights but also about creating mechanical tension in the muscles. We explore various strategies to amplify workout intensity and offer i…
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Unlock the secrets to a healthier, stronger you as we dissect the crucial role of protein in your fitness journey. Discover not only the science behind muscle protein synthesis and breakdown but also the art of infusing your diet with the right amount of this vital macronutrient. Whether you're strength training or simply striving for good health, …
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Unlock the secrets to maintaining a healthy weight and lifestyle in our latest episode that guides you through the nuanced world of weight maintenance post-fat loss. Say goodbye to the anxiety that often clouds the beauty of achieving your health goals, and hello to a new perspective that joyfully accepts the natural variations of your body. Togeth…
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Stage Lean vs Lifestyle Lean with Erin Moore
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Erin Moore joins our latest Training Age session, revealing her story from in-person training to the digital realm. Striking a unique chord with her "Lifestyle Lean" philosophy, Erin shares her expertise on achieving a harmonious blend of well-being and real-life demands. Her candid reflections on the fitness industry's relentless emphasis on youth…
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Many people attempt complex workouts only to end up feeling frustrated and less motivated. They often get overwhelmed by the flood of fitness and nutrition advice available on the Internet. Val and Heather have traveled down these exhausting paths and discovered that sometimes, the simplest approaches yield the best long-term results. In their jour…
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Val and Heather dive into the role of form videos and progress pictures in reaching fitness goals in this episode. They explore how these tools not only improve performance but also boost motivation. The duo breaks down the concept of failure, highlighting how form videos can measure workout intensity and help navigate challenging points in trainin…
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In this podcast, Val and Heather, along with their guest Joanna Dara, a Hormone and Nutrition Specialist, explore the complex stages of perimenopause and menopause. Their conversation highlights the crucial role of hormones in women's health and fitness during these life changes. They delve into the symptoms, changing perspectives on hormone replac…
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Ever puzzled over training volume and its role in hypertrophy coaching? We break down the concept into bite-sized pieces and draw the connections to muscle growth. The mathematical formula of reps, times sets, times weight lifted appears simple, but its application requires more finesse. We bring in the often overlooked element of set intensity, an…
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Ever wonder how you can stay true to your health goals while navigating the maze of tempting holiday feasts? Can you imagine a festive season where you have a mindful strategy that keeps you from being overly rigid or excessively indulging? Join us as we talk about how to create sustainable goals and keep your health at the forefront, even in the f…
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In this episode, Heather and Val explore the power of looking beyond the scale and focusing more on body composition changes. Val, for instance, shares how she saw a remarkable transformation in her body composition over the years without significant changes in her weight. We emphasize the role of a positive mindset in embarking on a fitness journe…
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We're witnessing more women then ever embracing weightlifting, making us ponder whether we are raising the strongest generation of women ever. We discuss how our individual experiences help frame our views on the evolution of strength training culture and its impact on women. Join us as we dissect the potential drawbacks of using polarizing languag…
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Ever wondered how a change of perspective can redefine your approach to health, fitness, and aging gracefully? That's precisely what we explore with our special guest, Karen Jackson (Instagram @midlife_revelations). Listen in as we discuss how our fitness journeys are about more than physical transformation; they're about shifting mindsets and adop…
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Get ready to jog down memory lane with us, as we introduce the idea of Training Age and recount our personal fitness journeys. We'll kick off by discussing the different stages of training age - beginner, novice, intermediate, experienced, and what it means to progress through each level. We’ll also delve into our own humble beginnings in fitness, …
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The Realistic Hack-Your-Metabolism Starter Pack
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What if we told you that the secret to 'hacking' your metabolism doesn't involve any magic pills or crazy diets, but understanding your body better and making sustainable lifestyle changes? We are firm believers in this approach and have seen the positive impact it has had on our lives. In this episode, we delve into metabolism truths and myths, sh…
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