physical conditioning

Introduction:

• Introduction of Col. Merryl Tengesdal (Retired), author of "Shatter the Sky: What Going to the Stratosphere Taught Me about Self-worth, Sacrifice, and Discipline."
• Brief overview of her unique achievement as the first and only African American woman to fly the U-2 spy plane.

Background:

• Merryl's upbringing in the Bronx and her early fascination with space exploration.
• The journey from her childhood aspirations to joining the military with the goal of becoming an astronaut.

Main Discussion:

Career Challenges and Achievements:

• In-depth discussion on Merryl's experiences with the U-2 "Dragon Lady."
• The physical and mental demands of high-altitude flights.
• Overcoming barriers in a predominantly male-dominated field.

Overcoming Societal Expectations:

• Merryl's personal battles with societal expectations and imposter syndrome.
• The importance of self-belief and perseverance in her success.
• Strategies and mindsets for overcoming similar challenges.

Inspirational Insights:

• Merryl's perspective on what her achievements mean for diversity and representation in military aviation.
• How her story serves as an inspiration for resilience and determination.

Personal Passions and Influences:

• Discussion on her love for "Star Trek" and "Golden Girls."
• The impact of childhood mentors on her life and career.

Conclusion:

• Reflecting on Merryl Tengesdal's journey as a source of inspiration for the new year.
• Final thoughts and takeaways from the conversation.

Additional Notes:

• Purchase "Shatter the Sky."
• The Motivation Lab
• Information on upcoming events or talks featuring Col. Merryl Tengesdal.

This week on Acta Non Verba Mark Hardie discusses stoic philosophy, the importance of preparation and leading by example, and the commando spirit. Listen in as Mark and I explore the significance of cheerfulness and self-reliance in challenging situations, as well as the importance of values and virtues in businesses. Mark also shares his personal experience working with grieving families and how stoicism helped him cope. We discuss the importance of training and preparation for dealing with adversity and the impact of pressure on human performance. Finally, Mark emphasizes the need for continuous adaptation and learning, as well as creating an environment where learning and improvement are prioritized over blame and punishment.

Mark Hardie is a former Royal Marines Commando and the author of Think Like a Marine - Anticipate - Adapt - Achieve. He has an exceptional background rooted in a military family, where he experienced a childhood marked by frequent relocations between various bases and schools throughout the United Kingdom due to his father's service as a British soldier. At the age of 25, he embarked on a remarkable journey by joining the Royal Marines as an officer, dedicating nearly two decades of his life to the armed forces. His service included significant contributions in Commando units during the post-9/11 era. Throughout his tenure, Mark provided vital support to casualties from Iraq and Afghanistan, displaying unwavering dedication.  You can learn more about Mark at https://thinklikeamarine.com/

Learn more about the gift of Adversity and my mission to help my fellow humans create a better world by heading to www.marcusaureliusanderson.com. There you can take action by joining my ANV inner circle to get exclusive content and information.

See omnystudio.com/listener for privacy information.

Are you a personal trainer or an aspiring personal trainer and want to improve your craft? Are you looking to improve your training style? Are you driven to improve your business as a fitness coach? What are words of advice you wish you heard as a new personal trainer? What are the best ways to improve as a personal trainer?

In this episode on the R.A.M.P. Podcast, Dan Kayon gives some of the best advice he can to new or aspiring personal trainers. He offers an accurate and realistic point of view of personal training. After 14 yrs in the business and years of training other personal trainers, Dan gives his best advice to you. He also collects advice from several other trainers currently in the business.  The personal trainers included are all career trainers with incredible perspective. This is a golden opportunity to get some solid advice from passionate folks.

If you are trying to grow your business, knowledge, or community in regards to your profession, this is the podcast for you!

Thanks for listening!

Should you move through pain? Can you decrease pain with movement? Why do you experience pain? Can you live pain free?

In this episode R.A.M.P. talks about how pain can really limit one's desire to move. Most pain can and should be cleaned up. We discuss how to get that done. We use years and years of experience alongside the latest research to create a practical picture on how to improve pain and strive for a pain free life!

Justus and Dan shoot you straight with point blank advice. We are here to give you the truth about fitness! We keep it real and dive deep into this subject.

Enjoy!

Thanks for listening!

Do You Have Tight Hamstrings? Do You Have Trouble Touching Your Toes? Do You Experience Back Pain? What does it mean to experience inhibited hamstrings? Is tightness good in the hamstrings?

In this episode Dan and Justus break down all the ins and outs of how hamstrings should work. They talk about all the ways hamstrings can feel limited, tight, less powerful, and restricted.  They follow all of that up with the proper ways to get the most out of your posterior chain and maximize the utilization of your hamstrings with any goal in mind!

With over 30 yrs of experience we shoot you straight with point blank advice. We talk about all the tricks to get the best out of your workout!  We also deep dive into the intricacies of how your body works! Your fitness goals should not be compromised!

Thanks for listening!!

Let's Keep the Conversation Alive!

Do you need to warm up?  What are the best warm ups? How much time should you spend warming up?  Can you skip the warm up?  Is movement prep different than a warm up? Will you get injured if you don't warm up?

In this episode Dan and Justus break down the importance, purpose, and techniques for a proper warm up. Getting into your workout is vital, but if you miss the warm up, bad things can happen.

With over 30 yrs of experience we shoot you straight with point blank advice. We talk about all the tricks to get the best out of your workout!  Your fitness goals should not be compromised!

Thanks for listening!

Let's keep the conversation alive!

Are you thinking about getting a personal trainer? What is it like working out with a personal trainer? How can you get more out of your workouts? What is it like day to day working with a personal trainer? How specific should my fitness goals be?

In this episode, the RAMP crew best describes the entire process of hiring a trainer and going through training. The benefits of having a personal trainer far outway short cuts to your fitness goals!

Check us out!

Thanks for listening!

What exercises build the strongest legs? How do you make your legs look great? How do you do a single leg RDL? What is a Rear Elevated Split Squat?  Are Copenhagen Planks and Bulgarian Split squats necessary? How do you make true and absolute strength?

In this episode, the RAMP crew gives you point blank advice on how to build strong legs. We discuss the value of adductors and abductors.  The stress the importance of equal strength in posterior and anterior lower body. We also stress the value of a saddle balance in each leg. We explain functional training. We also explain the Kettlebell Swing and 5 other exercises in detail!

Thanks for listening!

How do you walk properly?  What is the best way to walk?  Does your form matter when walking?  How can you improve my posture?

As two-legged animals we need to walk efficiently in order to do it for a long time. How your feet hit the ground matters. How your hips and ribs move matter. The RAMP crew breaks down the necessary information to get you walking better.

Do you have pain in your feet? Do you have pain in your knees, hips, or lower back?  You may find the answer in this episode. We target the true long term answers for proper walking.

With over 50 yrs of combined experience and a hunger for new research, we shoot you straight with point blank advice on how to approach the process of improving your movements. 

Thanks for listening! (Maybe while you take your morning walk😉)

Can you workout if you're injured? Should you workout if you have an injury or pain? What do workouts look like if you've been in physical therapy and want to continue getting more fit? Why do total body exercises matter? How do you progress with your physical therapy?  When are you ready to get on with life?

In this episode the RAMP crew discusses the importance of working out when you've been injured or in pain.  Pain and injury is a very broad subject and we try to simplify the proper plan to get your body moving in the right direction and eventually pain free.

Pain free movement is the goal of all people. Avoiding movement and working out has a time and place, but it doesn't last long.  Getting a professional to help guide you through the process is essential. 

We shoot you straight with point blank advice. We stay practical and keep it real. Check us out!

Thanks for listening!

What is the purpose of all the machines at the gym? Should I be using machines for my workouts? How do I use machines to improve my fitness? What are some of the best machines to use when working out?

Machines are designed and used for a variety  of reasons. From taking yourself through rehab, to learning about proprioception, or even trying to bulk up your muscles, machines can be very useful.  They may take a little bit of time to understand but most machines are designed to be safe and easily accessible. 

Our book of the week, Endure by Alex Hutchinson sets this episode off with some real understanding of what the human body and mind can endure.  We use this as a framework to help motivate and push people to begin and continue their own fitness journey.

This episode focuses on some of the important questions asked when starting a new fitness goal or journey.  With over 50 yrs of combined experience and a hunger for new research, we shoot you straight with point blank advice on how to approach workouts and what makes them great!

This episode is all about workouts when you don't have any equipment. Do you need equipment to get results? Where should you start? Can you get great workouts without equipment? Do you need weight to get more fit? 

We break down common bodyweight workouts and tell you about the benefits! Whether you want to lose weight, gain endurance, or generally feel better, we tell you the truth.

This episode focuses on some of the important questions asked when starting a new fitness goal or journey.  With over 50 yrs of combined experience and a hunger for new research, we shoot you straight with point blank advice on how to approach workouts and what makes them great!

Most people are starting without equipment. You are not alone. Give us a listen!

Thanks for listening!

Do you have some questions about what a workout should be?  Do you want to know how long your workout should be or if you have to sweat in order to receive a good workout?  Do you want to know how these workouts are going to feel? Do you have questions about split workouts vs others? 

The RAMP Fitness crew gives you the straight answers.

This episode focuses on some of the important questions asked when starting a new fitness goal or journey.  With over 50 yrs of combined experience and a hunger for new research, we shoot you straight with point blank advice on how to approach workouts and what makes them great!

We differentiate failure and fatigue. We break down exertion vs perceived exertion and drop many other helpful ideas that can give you success on your fitness path!

Thanks for listening!!

Happy New Year! In this episode we dive into New Years Resolutions for your fitness goals.  The RAMP Fitness team discuss the state of affairs in 2021 and talk about how to grow in 2022.  Creating healthy habits and sustainable change is no easy task. We begin with a discussion on appropriate expectations.  What should you expect on the first day, first week, and first month?  

Once we have appropriate expectations we can get started! The RAMP crew gives away some of the best tricks in the industry for sticking with your new resolution. We "keep it real" with some honest observations and we also "shoot you straight" with quick answers to questions you might have.

We also share a bit of insight on our book of the week. Thinking Fast and Slow by Daniel Kahneman. There is no better book to tie into this concept of behavior change. 

Enjoy our episode and comment or subscribe to keep the conversation alive!

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 Everyone knows Cardio is important.  Why does it have to be so hard? Are there better methods out there than just running and running more?  Yes!  The answer is yes.  We break down a variety of ways you can train your cardiovascular health without pushing hard into will power.

Whether you want to lose weight, gain endurance, or just become healthier, this is the episode for you.  We give you many options for workouts and workout plans.  Lets have some fun with this.  We discuss HIIT training, polarized training, traditional and non-traditional training methodologies. There is one for you!

With over 50 yrs of combined experience and a thirst for more knowledge, the RAMP crew shoots you straight with great advice to set you up for success. Give us a listen and get your workouts on the right track!

Mitch, Dan & Justus are the RAMP Fitness team.
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For more inquiries including training consultations, questions on this topic or to set up a virtual fitness assessment email us at info@ramp.fitness.  Make sure to reference the podcast

How do I look better? What kind of workouts should I be doing for weight loss?  What kind of workouts should I be doing for muscle gain? How do I look lean?

If your main focus in working out is aethestic, this is the podcast for you. The RAMP Fitness crew explains all the different ways you can improve your body and your look. We explore healthy changes, body building, weight loss, and weight gain.

With over 50yrs of combined experience, we shoot you straight with point blank advice on how to "ramp" up your workouts!

Thanks for listening!
 
Mitch, Dan & Justus are the RAMP Fitness team.

Please like and subscribe!

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For more inquiries including training consultations, questions on this topic or to set up a virtual fitness assessment email us at info@ramp.fitness.  Make sure to reference the podcast

Are you considering joining a group class and want to know what to expect? Are you interested in individual training and want to know what to look for? 

The RAMP crew has years and years of experience in both styles of training. We share with you the right things to look for in each style. Groups can be intimidating and we share with you the best ways to make progress in your goals and build community. 

Individual training can be highly beneficial but also can be a bit off-putting if someone doesn't know what to expect. How do you find the right trainer?

This episode breaks it all down for you! Check us out!

Please like and subscribe!

Thanks for listening!

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For more inquiries including training consultations, questions on this topic or to set up a virtual fitness assessment email us at info@ramp.fitness.  Make sure to reference the podcast

We all select exercises to do when we work out. In this episode, we explain the value of pulling exercises. Why do we need to pull?

The RAMP crew tells you exactly how it is. We tell you why pulling is important, how to properly pull, and what exercises are best for you. Strength is built in several ways. Pulling weight is one of the most effective ways to build true strength. 

Are you looking for the best back workout?  We've got your "back!" Are you looking for the best functional movements or posture movements?  We've got you covered!

Thanks for listening!

Please like and subscribe!

Be part of the conversation:

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For more inquiries including training consultations, questions on this topic or to set up a virtual fitness assessment email us at info@ramp.fitness.  Make sure to reference the podcast