Episode 11 – Henry Thomason – Unleashed Podcast

Powerlifting is a strength sport that produces stronger muscles, bones, and joints. It makes you tougher, leaner and helps you build confidence.

Three main exercises are performed during a powerlifting meet – bench press, squat, and deadlift.

In this episode of Unleashed Podcast, host Yuri and guest Henry Thomasan talk about powerlifting and how to be successful in it. Henry shares his personal experience with powerlifting and provides fundamental information for beginners and everyone into this sport.

Here are some of the practical tips he explained:

1.Figure out how often you want to train. 

Setting up the right frequency of training and rest plays a key role in your progress.

Henry suggests starting with a 3-day workout plan:

– Monday – Squat training
– Wednesday – Bench press training
– Friday – Deadlift training.

He explains that this plan is the basis of good performance and you can always add low-intensity extra exercises on your free days.

Furthermore, you should change the number of sets and reps you do every month.

For example, if you plan a 3-month regimen, you can focus on doing 4 sets of 10 reps of each exercise during the first month, 5 sets of 5 reps for the second month, and 3 sets of 3 reps for the third one. Remember to gradually increase the weight too.

2.Add a variety of exercises. 

Even though the focus of each training day is a squat, bench press, or deadlift, you can still do many other exercises that support those movements.

Let’s say it’s Monday and you do your Squats training. Spend enough time on the squats and the right technique, but add other lower body exercises too. Leg curls, leg press, and leg extensions are only some of the movements you can do to finish a killer squat workout.

3.Pay attention to your nutrition. 

Unlike bodybuilders, powerlifters have a lot more freedom with their diet and don’t have to be too strict about each calorie.

However, you should still get enough protein, carbs, and healthy fats to fuel your body. Lifting heavy weights requires plenty of nutritious food and rest, so make sure your diet is sufficient.

4.Choose carefully your first powerlifting meet. 

You should try to reduce the stress around your first meet as much as possible.

There is no reason to chose an expensive event that is too far away. Henry suggests picking a meet that is in your local gym or in your area within driving distance. Your first meet should be fun and memorable, so choose an affordable event and bring your friends or family with you to enjoy it together.

Instead of stressing about it, be present and willing to learn and improve.

On the meet day, try to think and act one step ahead. Talk to someone experienced, create a schedule in advance and follow it. This will eliminate a lot of mistakes and poor decisions.

5.Spend enough and quality time warming up. 

Last but definitely not least, it is worth mentioning the importance of warming up before any workout or meet performance.

A great warm-up ensures more blood flow to the muscles and helps you perform an efficient workout. Some of the exercises that Henry includes in his warm-ups are shoulder press, battle ropes, lunges, box sit-to-stand, etc.

Are you from Allen, Dallas, Plano, or somewhere in the area? If yes, there is great news for you! You can attend a powerlifting meet at Hidden Gym on the 24th of July, 2021. Click here for more information and registration.

Do you want to listen to the full episode of Unleashed Podcast? You can do that on YouTube, Apple, and Spotify!

Are you looking for a fully equipped gym, a motivational environment, and experienced professionals? Look no further and visit us at Hidden Gym! Claim your free day pass here and start working towards your fitness goals!

Episode 10 – Chris Prosser – Unleashed Podcast

Weight loss is a common reason for many people to join a gym and start following a diet. Feeling overweight is bad for your confidence and self-esteem, and a more significant weight gain can lead to numerous health problems.

Looking and feeling good in your own body is the goal of every athlete and fitness enthusiast. Fit appearance is attractive and healthy, both for your mental and physical health.

However, it is not so easy to reach sustainable fat loss. Individuals following popular diets often fail, lose motivation, and eventually give up. But why is it so difficult to follow a nutrition plan for a long period?

In today’s episode of Unleashed Podcast, host Yuri and coach Chris Prosser talk about the journey of weight loss and the key role of the right nutrition plan. Chris is a nutrition coach and trainer at Hidden Gym, and he has helped many people reach their body weight and performance goals.

According to Chris, there are three main reasons for people to fail at weight loss.

1.There is too much information. 

Nowadays we can have a quick Google search and access tons of articles, videos, guides, and ebooks, explaining why a certain diet is “the best diet for weight loss ever”. Most people who search this information do not hold a nutrition or personal training degree and are not able to recognize what information is relevant to them.

They start feeling overwhelmed with it and decide they need to do take dozens of different and complicated steps in order to lose a few pounds. Most of the time, their actions are far away from what they need to do.

This process often gets too exhausting too soon and people simply get disappointed when they don’t see the desired results. Nobody wants to put effort and not seeing it pays off, right?

2.Focus on the wrong aspects of their diet. 

Finding out the adequate amount of food your body needs to lose weight in a healthy way is not an easy job. A lot of factors should be considered when determining the best macronutrients ratio, such as age, sex, physical activity, fitness level, medical conditions, and lifestyle factors.

The information online about different diets is simply not personalized enough. When it comes to nutrition and fitness, one size does not fit everybody. What works for somebody else, might not work for you the same way.

When creating a weight loss nutrition plan for yourself, you should focus on getting energy from whole, minimally processed foods. It is also important to meet your nutrients demand and be in a calorie deficit, without starving yourself at the same time.

3.Follow unsafe and unsustainable practices. 

Unsafe and unsustainable practices refer to quick fixes, short and unrealistic diet plans that promise massive success within a few days or weeks.

When you want to lose weight, you should practice healthy habits that elevate your energy levels and help you live and move better.

The word ‘diet’ should not refer to some sort of restrictive eating plan but to what you eat on a regular basis. 

A diet has five components:

  • energy (calorie) balance – calories coming in versus calories going out
  • macronutrient breakdown – how much protein, carbs, and fats are you getting
  • timing of your meals
  • meal composition
  • secondary things – e.g. supplements.

The right diet must contain all of these components. It should provide your body with enough nutrients and the amount of food must be tailored to your current goals.

Chris also shares that in terms of the nutrition approach, both flexible and structured dieting are effective. However, it depends on the person’s skills and needs, what more beneficial would be.

For example, a structured nutrition plan refers to a detailed plan that tells you exactly how much, what, and when to eat. It is a lot more suitable for individuals with specific goals, or athletes that are getting ready for a competition. Following a structured plan is also a great option for beginners, as it eliminates many potential mistakes.

Flexible dieting is more like macronutrient guidelines and provides a lot more freedom when making a choice what to eat. You might have a food list that you get to choose from but there is nothing too strict. Flexible dieting may be the right approach for people who already have developed some healthy habits and have experience with fitness and nutrition plans.

Another important aspect of a weight loss journey is the so-called ‘recovery phase’. After the person reaches their bodyweight goal, it is time to slowly bring up more calories to their diet. This delicate process aims to prevent excessive fat gain while getting back into maintenance levels of calories.

Do you want to listen to the whole episode of Unleashed Podcast? Chris and Yuri discuss a lot more topics related to body weight and performance goals that can be beneficial to anyone on a mission to lose fat or gain muscle. You can find the episode on Youtube, Apple, and Spotify!

Would you like to work towards your goals in a supportive and motivating environment? If you are ready to unlock your true potential, visit us at Hidden Gym. Still not a member? Claim your free day pass here!


Episode 9 – Dr. Mark Mathis – Unleashed Podcast

Recovery is a crucial part of everyone’s training regimen. It is the bridge from the hard work in the gym to optimal performance and outstanding results.

While it is often underestimated and neglected, proper recovery can play a key role in one’s progress. In order for the body to function and recover at its best, it needs to be aligned and free from any imbalances and musculoskeletal deviations.

In this episode of Unleashed Podcast, host Yuri and guest Dr. Mark Mathis discuss the importance of body alignment and muscle activation.

Dr. Mathis is a chiropractic with years of experience in helping people regain their right posture and move pain-free. He is a co-founder of Ignite Health & Wellness, where he and his colleague Dr. Alex Williams provide recovery treatment to their patients. Their wellness center is located inside of Hidden Gym, so anyone from Allen, Dallas, or Plano can schedule an appointment.

In his interview with Yuri, Dr. Mathis shared some interesting tips and insights that can benefit anyone, especially athletes and active people. Here are some of the key points he made.

1.You don’t have to experience pain to seek treatment from a chiropractic. 

Pain in the body is definitely a sign that something might be wrong. However, it is not the only sign.

People who spend most of their time sitting or performing repetitive movements experience misalignments and musculoskeletal deviations. Even athletes and active people can face such problems, due to the lack of diverse movements in their training programs.

A misalignment within the body causes interference within the nervous system, places stress on particular joints, and the body does not work at maximum efficiency. It can leads to poor muscle balance, poor flexibility, and it can predispose you to injury.

Fixing your body’s imbalances restores the proper functions of your body and the motion of the joints. This can contribute to longevity and get you closer to your performance goals.

2.Proper alignment can prevent you from injuries. 

If one body part is out of alignment, another body part must likewise get out of alignment in order to balance it. The body always finds a way to compensate for misalignments but this can cause serious injuries.

For example, if you have rounded shoulders, this can result in a variety of imbalances, such as tight anterior shoulder joint ligaments and overstretched opposing muscles. Consequently, the stress on the joint increases, and the risk of injuries is becoming higher.

A chiropractic can address the issue, either before it develops, or before it progresses. Taking good care of your body before an injury occurs can save you a lot of headaches in the long term and will help you stay on the top of your game.

3.You can benefit from different recovery treatments. 

Chiropractic adjustment treatment is an amazing way to ease pain, improve your posture and restore your muscles’ balance. However, there are other treatments as well, that are a great way to boost your recovery and prevent injuries.

Dr. Mathis shares that besides the adjustment treatment, their center offers other services as well. Some of the treatments include:

  • Scraping: This is a soft tissue mobilization technique where an instrument is used to scrape over the skin. It improves circulation in the area and promotes healing in the body.
  • Cupping: In this therapy, special cups are placed on your skin for a while to create suction. Cupping improves blood flow, reduces inflammation and pain, and enhances relaxation.
  • Active release techniques: This technique combines manipulation and movement. Once a muscle is contracted, the chiropractor pins the muscle, and then the patient stretches in the opposite direction.
  • Passive stretching: In this therapy, the chiropractor helps you increase your range of motion and improve your flexibility.

These treatments are all different but have the same desired outcome – to help the patient restore the proper function of their bodies, release pain, and minimize the risk of injuries. Not everybody responds the same way to the same things, which is why there are so many different ways to approach an issue.

A chiropractor will choose the best therapy for you, according to your individual differences and needs.

Key takeaway: If you want to enjoy being active and playing sports long-term, you should make sure you’re getting the right recovery and take great care of your body. Your efforts will pay off with progress, pain-free movements, longevity, and improved well-being.

Would you like to listen to the full episode of Unleashed Podcast and learn more about proper recovery? You can do that on Youtube, Apple, and Spotify!

Do you want to schedule an appointment with the specialists from Ignite Health & Wellness? You can find contact information on their Instagram page and the Hidden Gym page.

Still not a member of Hidden Gym? Claim your free day pass here to unleash your true potential and reach your fitness goals!

Episode 8 – Kim Lee – Unleashed Podcast

Everybody has heard the quote: “It’s never too late!”.

However, not many people believe in it.

When we are challenged to make a change that is outside of our comfort zone, we often tell ourselves that it is too late for us to try.

Today’s guest in Unleashed Podcast, Kim Lee, is an example of a person who is not afraid to fight stereotypes and believes that it is never too late to experience new things.

Kim spent eight years in the United States Army Reserve and had a successful, and long career at the police. She enjoyed her career, but she was also struggling when it was time to retire.

Fortunately, a single conversation with a close friend pushed Kim in the right direction, and she decided to pursue a second career.

Kim fell in love with the gym and bodybuilding. At the age of 45, she started working out five times a week and even competed on the stage. She got so passionate about it, that eventually, Kim became a personal trainer herself.

The brave choices do not stop there. Besides starting a second career, Kim also made steps towards another passion of hers – studying human behavior and doing a Ph.D. in Organisational Behavior.

At the current date, Kim already has six years of experience with coaching clients, helping them adopt a healthier lifestyle and reach their goals.

In her interview with Yuri, Kim shared valuable tips for everyone, who wants to live a healthy lifestyle and unlock their true potential. Here are some interesting topics that she covered.

Why do so many people fail to achieve their fitness goals?

People should understand that motivation is only a fleeting feeling. It often comes and goes, which is why it is better to develop a strong discipline and find your intrinsic motivation.

There are two types of motivation – intrinsic and extrinsic.

Intrinsic motivation comes within you and is what makes you do the things you truly enjoy. It is when you do the things you are passionate about and you don’t expect to get a reward; you just do it for the sake of doing it.

Extrinsic motivation is when you do something because of a reward. An example of extrinsic motivation is going to the gym just because you want to achieve weight loss, and/or muscle gain.

Kim explains that for working out and healthy eating to become a lifestyle, people should find their intrinsic motivation. This is why she focuses on helping her clients change their mindsets and find their internal drive to stay active.

How to know when is necessary to take a rest from the gym?

Sometimes, the rest day can be the most difficult day in our fitness program.

When you start experiencing all the benefits from working out and you feel good about yourself, you don’t want to miss a day at the gym.

However, recovery is a crucial component for your progress and it cannot be neglected. Kim shares that she emphasizes on teaching her clients how to be more self-aware and understand the importance of rest days.

How to stay consistent with our healthy eating habits on the weekends?

People should know that it is possible to have both – social life and progress with your fitness goals.

It is not necessary to sacrifice social events and isolate yourself to stay consistent with your meal plan. There is nothing wrong with going out with friends and ordering a steak and salad instead of a greasy hamburger.

Modifying your nutrition plan is the key when you are going out. Try to find the balance between staying consistent, instead of being too restrictive, or losing control over your eating behavior.

How to make the change from setting a short-term appearance goal to making it a lifestyle?

This is often a tough change, not only because some people only want to “get a summer body”, but because maintaining a good shape is more difficult than getting there.

For Kim, the way to make this change happen is, again, by finding your intrinsic motivation. She believes that motivation is not a “one size fits all” tool.

Every person should understand what inspires them, what challenges them, and what gives them a sense of fulfillment. Only then you can make a long-lasting change and focus on lifestyle goals.

Would you like to listen to the full episode of Unleashed Podcast and learn more valuable tips? You can do that on Youtube, Apple, and Spotify!

Do you want to work with Kim and meet other motivating coaches like her? Become a member of Hidden Gym and start your journey towards your fitness goals! You can claim your free day pass here and experience the inspiring atmosphere!

Episode 7 – Katherine Chung – Unleashed Podcast

Women are often scared to perform a heavy workout or to lift weights. They believe that they will automatically become too muscular and miss out on the benefits of strength training.

Due to the hormonal differences between men and women, developing huge muscle mass as a woman is extremely difficult, takes a lot of time, and dedication.

In this episode of Unleashed Podcast, host Yuri and guest Katherine Chung discuss the importance of beating such stereotypes and talk about the upcoming women’s seminar at Hidden Gym.

Katherine has nearly ten years of experience with fitness, including CrossFit, bodybuilding, running, and Olympic weightlifting. She believes that women can be strong and feminine at the same time, and they should not be afraid to practice the sport they want.

Katherine has an impressive and inspirational history. She was in the military for four years and dealt with an eating disorder from competing in bodybuilding.

Katherine shares that she had to overcome a lot of struggles because she was considered overweight by the military. Even though she was fit and strong, her command always had an eye on her, which can be frustrating, especially for someone with an eating disorder background.

She believes that those struggles made her mentally stronger and more self-aware.

Many females experience similar difficulties and have a hard time accepting themselves the way they are. Even the fittest women might be dealing with eating disorders and inner battles.

Talking about those struggles and gaining more understanding is crucial for moving on and living a happier life. At the upcoming women’s seminar, members and non-members of Hidden Gym can learn more about training, nutrition, and mental health.

There will be female coaches, who are specialists in different areas, including boxing, Olympic weightlifting, bodybuilding, mental health, and much more. You will find out how a strong mentality can help you succeed with your fitness journey, and how to stay focused on your goal.

Why the mental health aspect is so important in training?

  • In the times we live in, posting on social media and browsing through other people’s lives is only a few clicks away. This social media influence creates unrealistic expectations about what beauty is, how you should work out, how you should dress and act.
  • Trying to fit in might be overwhelming, and most importantly – unnecessary. The aim of the mental health discussion at the seminar will be to help women realize that they don’t have to be like the famous influencers, to feel beautiful, fit, and worthy.
  • Women must know that everyone’s fitness journey is unique and this uniqueness is their power. They should not let negative comments on social media affect how they feel about themselves, or how they perform.

The seminar will be free for everyone who wants to join. It will be an empowering event that you don’t want to miss. Make sure you come hungry for both knowledge and food because there will be breakfast!

The event will take place on the 12th of June, from 9 AM to 12 PM. Text “RSVP Seminar” to (214) 471-7465 and claim your spot!

One thing is guaranteed – you will love the supportive environment and meet amazing coaches that are excited to share their knowledge!

Do you want to listen to the whole episode of Unleashed Podcast? You can do that on Spotify, Apple, and Youtube.

Episode 6 – Ken Alamo – Unleashed Podcast

Each body is unique and has its differences.

Numerous factors determine the amount of food a person needs, including age, height, weight, stress levels, training history, and how the body metabolizes energy.

Many people make estimates of how much they should be eating, without knowing how their bodies use energy. Such estimates are often imprecise and can give you a hard time figuring out the best nutrition plan for you.

Metabolic testing is the missing piece that can help you find the best plan for yourself without trying every single diet out there. These tests take a deeper look into how your body burns sugar versus fat, whether it is at rest or during exercise.

In this episode of Unleashed Podcast, host Yuri and guest Ken Alamo talk about metabolic testing and its role in achieving fitness goals. Ken is a fitness professional that uses metabolic assessments to optimize his clients’ programs.

Ken explains in detail the different types of metabolic assessment, and how understanding your metabolic rate can improve your overall performance.

Resting metabolic assessment

A resting metabolic test tells you how many calories you burn doing nothing at all. Hence, the number of calories you’d burn if you just lay in bed and rest.

Resting metabolic tests are performed by putting a mask on the client’s face that measures the amount of oxygen versus carbon dioxide they use. This information helps the professionals determine the number of calories the client burns at rest and the fuel sources of their bodies during daily activities.

The purpose of resting metabolic assessment is to better understand your metabolic health and nutrition requirements. This way you can follow an individual plan, based on your goals and metabolic rate.

Active metabolic assessment

We need both sugar and fat for energy. During exercise, we use both of these sources but at different times.

The active metabolic assessment gives you information about your training zones and switching points.

  • The point where you burn the most fat per minute
  • The point during exercise where you crossover from your fat burn to sugar burn
  • The peak where you primarily burn sugar at a 90-95% level.

Furthermore, the active metabolic test evaluates many aspects of your fitness performance, including:

  • Metabolic efficiency
  • Breathing efficiency
  • Fat burning efficiency
  • Cardiorespiratory fitness
  • Type I and type II muscles

This information can help you build a more efficient training program that is tailored to your individual goals.

The active metabolic test is performed with a program that can be attached to any cardio machine, such as treadmill, elliptical, Stairmaster, rowing machine, assault bike, etc. It usually doesn’t take more than 15 minutes to get the data needed.

After the test, Ken and his team prepare the report within 24 to 48 business hours. Based on your results, you receive the best recommendations for your training style, you learn what to focus on, and what you should improve.

How often should you do active metabolic tests?

This depends on your fitness goals and training style.

A professional athlete with a specific goal might need to do the test every month, while others could do great with a test every three to six months.

For example, if you are preparing for a marathon and the event is 7 months away, it would be best to do a test at the beginning of your preparation, 3 months later, and a third test – one month before the marathon.

Do you want to learn more about metabolic testing? Listen to the full episode of Unleashed Podcast and find out more interesting things that will help you unlock your true potential. You can do that on Youtube, Apple, and Spotify!

Do you want to do a metabolic assessment? You can contact Ken through his website and schedule an appointment to perform a test at Hidden Gym!

Still not a member of Hidden Gym? Claim your free day pass here and start working out in a friendly and motivating environment!

Episode 5 – Dr. Alex Williams – Unleashed Podcast

Recovery plays a key role in performance and exercise. It is an essential part of any person’s program and there is a reason for it.

To improve your physical fitness you need to expose your body to stress, such as working out with weights, sprints, endurance workouts, etc. These stresses are the stimuli that make your body change. The recovery process is your body’s opportunity to adapt to these stresses.

In this episode of Unleashed Podcast, host Yuri and Dr. Alex Williams talk about the importance of recovery and how it can prevent injuries.

Dr. Williams is a chiropractor and his work is devoted to helping athletes move better. He uses a variety of recovery techniques, including cupping therapy, dry needling, active release, corrective exercise, and deep tissue massage.

He shares that different athletes have different recovery needs, so he uses an individual approach to each one of his patients.

However, there are a few common things that everyone can do and benefit from.

Top 3 tips to enhance your performance at the gym

1 -Spend quality time warming up. 

It is not enough to perform a quick warm-up before your training. Intense movements, such as lifting heavy weights and explosive exercises require strong focus. Your muscles should be awake and ready for the movement, in order to use their full potential.

Exercises that increase blood flow to the target area, such as resistance bands movements and mobility drills are a great option. A good rule of thumb is to start your workout once you are already sweating from your warm-up.

2 – Stretch after your training. 

Many people are confused about whether they should stretch before or after the workout.

Dr. Williams explains that during training, muscles are contracting and shortening, which is why it is more beneficial to stretch after exercising. He suggests adding active stretching exercises and mobility drills, instead of focusing solely on static stretches.

Examples of helpful after-workout movements include down-dog extension, low lunge, tall kneeling hip extension, seated wall angels, etc.

3 – Visit a specialist. 

If you work out three to seven times a week, you should see a specialist once a week to prevent injuries and maintain pain-free movement. If you struggle with an injury, you might need to go more often.

However, visiting a clinic that often can be difficult in the busy times we live in. This is why Dr. Williams strongly advises his patients to be mindful of their workouts, warm-ups, and recovery.

Spending more time taking care of your body can decrease the time spent in a clinic!

Do you want to listen to the full episode of Unleashed Podcast? You can do that on Youtube, Apple, and Spotify!

Do you need recovery therapy to boost your performance and heal from injuries? Do you need corrective exercises to fix your posture?

You can find Dr. Williams at Hidden Gym! His services are available for everyone who needs help! There are special rates and deals for members of the gym.

Still not a member of Hidden Gym? Claim your free day pass here to unleash your true potential and reach your fitness goals!

Episode 4 – Eric Semifero – The Key to a Strong Squat

Squat is the ultimate tool for building strength, muscle endurance, and size. It is often considered “The King of Exercises” and there are numerous reasons for this.

Squats target the lower body and boost the overall athletic ability. Moreover, this functional exercise strengthens your back and core, while improving the muscles and motions that are used in everyday life.

In this episode of Unleashed Podcast brought by Hidden Gym, the guest is Eric Semifero, who recently won the biggest squat (715 lbs) at the Battle of Texas. Eric and host Yuri talk about the keys to building a strong, how to unlock your true potential and improve your performance.

Here are the 4 key tips for a strong squat that Eric and Yuri discuss. 

1 – Set the right number of squat sessions per week. 

The recovery time is different for everybody and tends to become longer when we age.

Eric shares that he practices his squat once a week now that he’s 44. Younger lifters in their 20s to mid-30s can do two squat workouts per week and take advantage of their shorter recovery time.

The sweet spot for developing strength is between the ages of 28 to 35 when one’s work capacity is at its peak. Eric used to train his squat twice a week at this age, once with heavy weights and once with resistance bands.

2 – Add a variety of exercises. 

Just because your goal is a stronger squat, it doesn’t mean that you should do only this movement.

There are numerous effective exercises for increasing muscle strength, power, endurance, and balance. All these features are foundations to a heavy squat.

Some examples of such exercises include:

  • Sled dragging backwards
  • Sled pushing
  • Bulgarian split squat
  • Good Morning
  • Deadlift

These movements definitely deserve to be in your training routine and can pay you off with massive gains.

3 – Focus on consistency. 

Consistency is key in every aspect of your life that you want to progress on. No matter how hard you work out, if you don’t do it regularly the results won’t be satisfying.

Commit to working out at least three or four days a week. Prioritize your goals, practice good time management, build a habit, and stick to your plan.

This way you can do progressive overload and reach your heavy squat goal.

4 – Recovery matters! 

Your training is only one part of the strong squat journey. Recovery is what makes all of your efforts count.

Eric recommends to have a deload week, every four to five weeks. This means that you should work out lighter and less often during this week.

A deload week is your scheduled recovery time that allows your body to catch up with the heavy workouts. This week prepares your body for the next tough session and boosts your progress in the long-term.

Last but not least, focus on maintaining a nutritious protein-rich diet, and getting enough sleep. These factors are essential pieces of a healthy recovery.

Checking all these boxes will ensure you are on the right way towards your fitness goal.

Do you want to listen to the full episode of Unleashed Podcast and find out more insightful information? You can do that on YouTube, Spotify, and Apple.

Are you from Allen, Dallas, or Plano? Do you want to unleash your true potential and become your fittest version? Claim your free day pass here and join us at Hidden Gym!

Episode 3 – Kelady Wendland – Staying Accountable to your Goals

Fitness goals require dedication, strong will, and a deep drive to succeed. Results don’t happen overnight and it takes patience to stay focused and determined.

However, for most people, having someone to hold them accountable for their actions can greatly improve their performance. Receiving guidance and support from your surroundings is crucial for reaching your goals in less time and unlocking your true potential.

In this episode of Unleashed Podcast, coach Kelady Wendland goes into details about this topic and shares how she helps the members of Hidden Gym stay accountable to their goals.

Kelady and host Yuri discuss the importance of being responsible for your own progress and reveal tangible tricks for staying inspired and motivated with your fitness journey.

Here are the top 4 tips that Kelady shares in the podcast. 

1 – Know exactly where you are now and where you want to go. 

If you set a goal without being aware of your starting point, your journey might be chaotic.

At Hidden Gym, you can do detailed baseline testing that includes body fat testing, 3D scan, and measurements. This can help you create an action plan and take you to your goal faster.

Kelady believes that seeing the numbers from these tests act as a wake-up call. Not only that these numbers tell you where you are, but they are also the foundation to move forward.

Even though it could be difficult for some people to face their test results, the coaches at Hidden Gym are available to provide you with support and recommendations. Where you are on your test day is not where you are going and does not determine your success.

2 – Find a way to stay accountable for your goals. 

It is not too difficult to skip a workout when you train on your own. Your mood changes many times throughout the day you might not always feel like putting in the effort.

Having to meet your workout partner or coach makes it a lot more likely for you to show up and be active. It takes your determination to another level and helps you stay committed.

Another great way to accomplish this feeling is to attend group fitness classes. Similar to working out with a friend, the group environment makes you feel like you already have an appointment that you need to attend.

Furthermore, fitness classes are fun and motivating because everyone there is on the same mission as you – to be fit and healthy, and to get closer to a certain goal.

3 – Plan everything ahead. 

This step is really important, especially for people who don’t like working out in a group or with a partner.

There is nothing wrong with working out on your own but you’d better have a way to hold yourself accountable. If you don’t have a plan it gets easy to get off track.

Writing down your schedule for the week and planing your time carefully allows you to feel responsible for your goals and more in control of your everyday life.

4 – Take one day at a time. 

While you should think about your schedule and actions ahead, you might want to do the opposite when it comes to your expectations.

Trust the process and don’t get discouraged when the end results are not visible in the first few weeks. It takes hard work and patience to get where you want to be, so focus on your tasks every single day.

Work on developing a strong mindset and aim to improve every day. Small and steady steps can take you far if you stick to your plan and goal.

Do you want to listen to the full episode with Kelady Wendland and learn more valuable tips? You can do that on YouTube, Apple, or Spotify!

Are you from Allen, Dallas, or Plano? Do you want to unleash your true potential and reach your fitness goals? Claim your free day pass here and join us at Hidden Gym!

Episode 2 – J Patel – The Importance of Blood Work for Fitness Results

Everybody knows that to maintain a healthy life and perform at your best, you should work out regularly and eat right. This sounds almost too simple but yet, it is the most effective way to be in shape.

However, maintaining an active lifestyle might not always be enough to accomplish your bodyweight and performance goals.

Do you ever feel like you give your best at the gym but you don’t receive the results that you work for? Do you wonder why you are not losing weight and feeling energized even after following a healthy nutrition plan for so long?

Before cutting the size of your portions and adding those extra hours at the gym, maybe you should do some blood tests first to check if everything works as it should.

In this episode of Unleashed Podcast by Hidden Gym, functional medicine PA and pharmacist J Patel explains the importance of blood work evaluation. He is certified in hormone replacement and believes that optimizing hormones and vitamins is crucial for any person, who wants to be healthy and meet their fitness goals with ease.

J Patel and host Yuri Diogenes discuss how blood work can impact fitness performance, the most common reasons for fatigue, the essential vitamins for energetic life and, other wellness topics.

Here is a peek at their interesting conversation. 

Y.D: According to your experience, what is the most common reason for people to come to your service?

J.P: The most common concern of visitors to our clinic is fatigue. The majority of patients that come in and report difficulties losing weight or building muscle, eventually share that they experience fatigue.

I’ve seen a lot of patients who work out a lot but don’t see any results. After their tests evaluation, it becomes clear that their disrupted hormone levels and vitamin insufficiencies are the reasons for this.

Y.D: You mentioned that young folks also experience fatigue. I assume the causes for them are due to a lack of vitamins rather than hormone disturbances.

J.P: Young people may attribute their complaints to a variety of reasons, including cholesterol imbalances, thyroid problems, high blood pressure, vitamin D deficiency, poor sleep, and stress.

Sometimes there can be a very minor issue that causes lots of difficulties to the patient. However, the reason always has to be evaluated.

Y.D: So, for you to get started with this diagnose, you order a full blood test. What exactly are you looking at in this blood test?

J.P:  It’s always tailored towards individual cases.

In general, I check the thyroid, liver, kidney, cholesterol, testosterone, and vitamins. If the patients have some other inflammatory issue, we’ll check the full inflammatory panel.

For older people, we run certain cardiac tests to make sure that the heart is healthy.

Y.D: Does it vary the type of approach that you use for overall wellness versus weight loss versus muscle gain?

J.P: Yes, it does, but the age of the patient is also an important factor.

Let’s say somebody who is 20 years old comes in for weight loss, their approach will be a little bit different than somebody who is 50. We still do the lab tests on younger patients to ensure everything is okay, but we emphasize more on vitamins, IV therapy, and adopting a healthy lifestyle in general.

Y.D: Do you have any advice or treatment for joint pain?

J.P: This is a very common complaint, especially for weight lifters. There are multiple things we can do.

If it’s just one joint like shoulder or knee, we do stem cell, PRP, and a steroid injection, which is a quick fix.

If the patient’s lab tests are okay, we can give them a low dose of anabolics, but this has to be monitored closely.

Y.D:  It’s a great insight that you provide all these details in our conversation. Could you share your website?

J.P: Sure! You can go to myfitmed.com for more information about us and our services.

Furthermore, there is a special $50 discount for Hidden Gym members, so you definitely don’t want to miss this out!

Do you want to listen to the full episode of Unleashed Podcast and learn more about the relationship between blood work and fitness results? You can do this on YouTube, Apple, or Spotify!

Are you from Allen, Dallas, or Plano? Do you want to unleash your true potential and reach your fitness goals? Claim your free day pass here and join us at Hidden Gym!