After a combined four decades of coaching athletes, Josh and Andy sit down to unpack the biggest lessons they wish they’d learned sooner. They cover why mastering movement mechanics early prevents decades of pain, how prioritizing the “big levers” (sleep, whole foods, consistent training) beats any quick fix in health and fitness. They share candid stories about chasing aesthetics, discovering the power of exciting goals, and learning to persevere through inevitable highs and lows. Whether you’re a teen just stepping into the weight room or a lifelong athlete refining your game, this episode distills forty years of trial, error, and success into actionable wisdom.

Chapters

00:00 The Importance of Proper Movement Mechanics
17:29 Covering the Basics in Health and Fitness
26:36 Aesthetics vs. Functionality in Fitness
34:15 Taking Action and Overcoming Hesitation
38:36 The Power of Intentionality in Fitness
42:13 Setting Exciting Goals for Motivation
50:41 Perseverance: Embracing the Journey
56:23 Understanding Your Athlete Essence

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement
57% off Collagen Peptides: getnativepath.com/comovement
41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years.

For coaching inquiries email: info@co-movement.com
🔗 Website: https://www.co-movement.com/
Instagram: @co_movementhq

#health #longevity #fitness #strengthtraining #movement #goals #mindset #athleteessence #fitnesstips #gym #training #lifting #running #cardio #vo2max

In this episode, we explore the differences between hypertrophy and strength training, the benefits of each, and how to effectively train for both. We discuss the importance of muscle as an organ, the impact of aging on muscle and strength, and provide practical training protocols for achieving hypertrophy and strength. The conversation emphasizes the significance of maintaining muscle mass and strength as we age, and how both types of training can contribute to overall health and fitness.

Chapter Markers

0:00 Introduction

1:30 Defining Hypertrophy and Strength

5:00 Benefits of Hypertrophy Training

10:45 Health Benefits of Muscle

18:20 Age-Related Muscle Loss

25:00 Benefits of Strength Training

30:15 Strength as Functional Training

35:40 Age-Related Strength Loss

42:00 Training for Hypertrophy

50:30 Training for Strength

58:00 Conclusion and Recommendations

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement

57% off Collagen Peptides: getnativepath.com/comovement

41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years.

For coaching inquiries email: info@co-movement.com

🔗 Website: https://www.co-movement.com/

Instagram: @co_movementhq

Keywords: protein supplements, hypertrophy, strength training, muscle health, age-related muscle loss, fitness, exercise, resistance training, health benefits, functional training, nutrition

In this conversation, Andrew Cieply and Josh discuss various aspects of parenting, focusing on the health and development of children aged 6 to 14. They cover nutrition fundamentals, the impact of social media on youth, the necessity of good sleep routines, and the value of unstructured free time. Additionally, they highlight the influence of peer groups and the need for parents to reflect on their own behaviors and patterns to foster a healthier environment for their children. Enjoy!

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement

57% off Collagen Peptides: getnativepath.com/comovement

41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years.

For coaching inquiries email: info@co-movement.com

🔗 Website: https://www.co-movement.com/

Instagram: @co_movementhq

Keywords: nutrition, health tips, unstructured play, social media, digital hygiene, parenting, children, kids, youth

In this episode, Josh and Andy discuss foundational strength and health tips for children aged 6 to 14. They emphasize the importance of unstructured play, the role of individual sports, and the significance of developing strength through various activities. The conversation highlights the need for kids to engage in sprinting, plyometrics, and functional work, while also addressing the impact of nature on child development. They caution against early specialization in sports and advocate for resilience and problem-solving skills in children.

Chapters

00:00 Foundational Strength

03:05 Unstructured Play

06:04 Strength Development Through Play

09:02 Individual Sports

11:47 Sprinting and Fast-Twitch Muscle Development

14:58 Jumping and Impact Absorption

17:59 Strength Training Movements for Kids

20:40 Grip Strength

23:39 Variety in Movement

35:12 The Importance of Balance

41:48 Stability and Strength Training for Kids

45:56 Functional Movement and Real-Life Skills

50:38 The Role of Play and Struggle in Growth

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement

57% off Collagen Peptides: getnativepath.com/comovement

41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years.

For coaching inquiries email: info@co-movement.com

🔗 Website: https://www.co-movement.com/

Instagram: @co_movementhq

Keywords: foundational strength, health tips, kids fitness, unstructured play, individual sports, plyometrics, strength training, functional work, nature, early specialization

In this episode, we explore the must-have equipment for creating an effective home gym on a budget. Learn about versatile gear that maximizes your workout potential without breaking the bank. Whether you're a fitness beginner or a seasoned athlete, these tips will help you build a functional and affordable workout space at home:

* Assessing goals
* Best exercises for training at home
* Most versatile equipment
* Choosing quality over quantity
* Smart shopping tips

Chapters
00:00 Assessing the Need for a Home Gym
05:57 Challenges of Working Out at Home
09:05 Creating an Inviting Workout Space
13:53 Budgeting for Home Gym Equipment
16:49 Essential Equipment for All Budgets
27:36 Intermediate Package: Building a Versatile Gym
36:41 Gold Package: High-End Equipment Recommendations
46:31 Where to Buy Home Gym Equipment

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement
57% off Collagen Peptides: getnativepath.com/comovement
41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years.

For coaching inquiries:

Email: info@co-movement.com
Web: https://www.co-movement.com/
Instagram: @co_movementhq

Keywords: home gym, fitness equipment, workout at home, strength training, personal training, gym equipment recommendations, budget home gym, fitness tips, exercise at home, health and wellness

People always love to ask the question, “If you could only have one for the rest of your life, which would you pick?” In this episode of the Co-Movement Gym Podcast, Andy answers that question for himself and–spoiler alert–it’s sprinting! He explores the benefits of sprinting, including its role in developing strength, power, and mobility, and how these attributes decline with age. Andy emphasizes that sprinting is a natural human movement and highlights the challenges many adults face in regaining this ability. He outlines a phased approach to training for sprinting, encouraging listeners to incorporate various exercises to rebuild their capacity for sprinting and improve overall health.

Chapters

00:00 What is the Best Exercise?

02:37 Why Sprinting?

03:50 Understanding Power

07:07 Sprinting as a Measure of Physical Health

12:40 The Importance of Both Sprinting and Running

13:27 Benefits of Sprinting for Strength and Mobility

16:46 The Decline of Sprinting Ability in Adults

25:23 Regaining Sprinting Ability

34:47 Incorporating Plyometrics and Skipping

41:24 Striding: The Bridge to Sprinting

46:45 Final Preparations for Sprinting

49:50 Brain Health

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement

57% off Collagen Peptides: getnativepath.com/comovement

41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years.

For coaching inquiries email: info@co-movement.com

🔗 Website: https://www.co-movement.com/

Instagram: @co_movementhq

Keywords: sprinting, physical health, exercise, strength, power, aging, fitness, mobility, training, health benefits

In this episode, Andrew and Dr. Steven Gianopoulos delve into the complexities of insulin resistance, discussing its causes, effects, and the relationship with diet and exercise. They explore how insulin functions in the body, the impact of weight on insulin sensitivity, and the role of mitochondrial health. The conversation emphasizes the importance of whole foods, protein intake, and regular exercise in preventing and reversing insulin resistance, while also addressing the dangers of processed foods and the significance of sleep.

Chapters
00:00 Introduction to Insulin Resistance
07:50 Understanding Insulin Resistance
13:56 The Complexity of Insulin Resistance
16:26 Body Fat and Insulin Resistance
30:27 Factors Contributing to Insulin Resistance
34:38 The Role of Carbohydrates and Diet
44:44 Understanding Mitochondrial Dysfunction and Insulin Resistance
50:28 The Power of Exercise for Metabolic Health
52:34 The Impact of Food Combinations on Health
59:13 The Role of Protein and Aging in Metabolic Health
01:11:04 Insulin Resistance: A Root Cause of Health Issues

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement
57% off Collagen Peptides: getnativepath.com/comovement
41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years.

For coaching inquiries email: info@co-movement.com
🔗 Website: https://www.co-movement.com/
Instagram: @co_movementhq

Keywords: insulin resistance, metabolic health, diet, exercise, protein, mitochondrial dysfunction, processed foods, weight management, health tips, diabetes

This episode delves into the concept of VO2 max, its significance in health and fitness, and how it serves as a predictor of longevity. Andy discusses the definition of VO2 max, its measurement, and the benefits of maintaining a high VO2 max. He also explores various training methods to improve VO2 max, including the importance of zone two training and high-intensity interval training. Additionally, common misconceptions about VO2 max and its relationship with an active lifestyle are addressed, emphasizing the importance of regular exercise for overall health and longevity.

Chapters
00:00 Introduction
02:30 Importance of VO2 Max
05:12 Measuring VO2 Max
07:28 Real-Life Implications
10:10 The Benefits of a High VO2 Max
12:33 Longevity
15:06 Training to Improve VO2 Max
19:04 Key Takeaways
28:53 Understanding VO2 Max and Its Importance
30:34 Can VO2 Max Be Improved?
31:35 The Two Phases of VO2 Max Training
36:09 Transitioning to High-Intensity VO2 Max Training
42:43 Frequency and Duration of VO2 Max Workouts
46:31 Debunking Misconceptions

The Co-Movement Gym Podcast is supported by Native Path Supplements and Lombardi Chiropractic.

🌱 Native Path Supplements: Use code COMO25 at checkout for 25% off any order at NativePath or pick up a bundle of our favorite products at a special price!

44% off Native Hydrate: nativehydrate.com/comovement
57% off Collagen Peptides: getnativepath.com/comovement
41% off Complete Protein: nativepathcompleteprotein.com/comovement

🩺 Lombardi Chiropractic: Mention the Co-Movement Gym Podcast when scheduling your initial appointment for 50% off Initial Consultation and X-Rays! https://www.lombardichiropractic.com/

🏋️ Co-Movement Gym is a private movement facility in Oriskany Falls, NY offering Individualized Coaching, and Remote Programming to the best humans on the planet. We have worked with thousands of clients around the world for over 14 years.

For coaching inquiries email: info@co-movement.com
🔗 Website: https://www.co-movement.com/
Instagram: @co_movementhq

Keywords: VO2 Max, health, fitness, longevity, training, exercise, aerobic capacity, performance, wellness, heart health