1. Movement Skill / Mobility - 9 Pillars of Fitness

Your knees are not invincible. In fact, women are 3x to 8x more likely than men to tear an ACL according to Dr. Stacy Sims, author of Roar. So, how do you prevent ACL injuries while skiing the 40+ inches of powder that just hit the Wasatch? Take your ski vacation in Colorado. It's scientifically proven to be safer there.  (just kidding)  The key is to train core strength, stability, and mobility, and no, that doesn't mean do crunches, balance on one foot, and stretch. Tune into the 100 Year Athlete podcast as we break down Chapter 6 of Roar and talk about how to prevent knee injuries.  Quotes: "Good strength training really, really, really is injury prevention." -Ben   "Regardless of whether your movement patterns are good, if you're experiencing forces that you can't handle, then sometimes there are bad consequences for that." -Alex  "If you're not able to develop force quickly and stabilize joints, that's when things happen that are unintended." -Alex "Train your joint through its entire range of motion so that you can be strong regardless of what position you're in." -Ben "Mobility is way more important to train than flexibility. A lot of women are very flexible in nature. And we like to do what we're good at." -Ben "Injury causes inconsistency in training. For most injuries, that's probably the worst part of it." -Ben

7 Helmi 202421min

Weight is perhaps the most misleading signal about your health. Many people have a number in their head about what they should weigh, and anything heavier is "bad."  Well, screw that!  According to Dr. Stacy Sims, author of ROAR, weight isn't important if longevity, health, and wellbeing are what matter to you. Focus on gaining muscle mass, which will make it easier to lose body fat—and help you stay active as you age. And whatever you do, ladies, do not fast!  For more on all that, check out the latest episode of the 100 Year Athlete podcast. Quotes: "Creating an arbitrary number on the scale isn't super helpful for working with your physiology and having your body work well and look good." -Ben "You can't be at peak performance 100% of the time. It's just not feasible. It's not sustainable. And it's ultimately not good for your longevity." -Ben

30 Tammi 202420min

Should you continue training while pregnant?  The short answer is yes according to Dr. Stacy Sims, author of ROAR: Match Your Food and Fitness to Your Unique Female Physiology for Optimum Performance, Great Health, and a Strong Body for Life  In fact, training while pregnant is good for the baby's development. Listen to the latest episode of 100 Year Athlete to learn more.    Quotes: "If you're an athlete, keep getting after it. If you've never trained before, keep it simple.  It's good for you. It's good for the baby." -Ben "Women who regularly exercise throughout their pregnancy have a much better outcome than those who don't." -Alex

23 Tammi 202417min

Menopause. It's not what two 30-something dudes usually discuss on a podcast, but we owe it to the badass women who train with us. Menopause is intense (we have moms – we hear about it), but it doesn't have to slow you down. Join us on the 100 Year Athlete pod as we break down Chapter 3 of ROAR by Dr. Stacy Sims. We'll discuss her recommendations for menopausal nutrition, sleep, fitness, and hydration so you can keep playing and training hard.  Quotes (Ben's) "The end of your periods isn't the end of the line" "...There is a large drop in the protein synthesis to protein breakdown ratio once you go through menopause. So it's harder not only to build muscle, but even just to save the lean mass you have so you have to be really intentional about how you feel and how you recover." "Just drinking water is not hydrating."

18 Tammi 202424min

"As a man, I learned a lot of stuff I didn't know." -Ben Van Treese, Founder of OTM, on Chapter 2 of ROAR It turns out that OTM's Ben Van Treese and Dr. Alex Wetmore didn't know much about menstruation (shocking). Unfortunately, this is a blind spot in exercise science and the fitness industry more broadly. In their second discussion about ROAR, Dr. Stacy Sims' book about training and nutrition for female athletes, Ben and Alex discuss what they've learned about coordinating training and the menstrual cycle.

9 Tammi 202415min

"Women are not small men. Stop eating and training like one." -Dr. Stacy Simms, author of ROAR Off The Mountain's Ben Van Treese and Alex Wetmore, PhD are not experts on any aspect of womanhood (just ask their wives). That's why they're reading the new edition of ROAR by Dr. Stacy Sims, a renowned exercise physiologist and nutrition scientist. The book is about how to match food and fitness to female physiology. Join Ben and Alex on the 100 Year Athlete podcast as they report back on learnings from ROAR, one chapter at time.

6 Tammi 202417min

"I think everyone's on this journey to become the best version of themselves."  - Lt. Col. Sean Carano, Marine Raider and Program Director at The Honor Foundation From chubby sixth grader to high school wrestler to Marine Raider to triathlete, Sean Carano has put his body and mind through a lot. In this episode of the 100 Year Athlete podcast, we learn what "wellness" really means from the perspective of an elite soldier. Sean shows why being a 100 Year Athlete – or serving in the U.S. Special Operations Forces – is about more than how hard you train or what you eat.

18 Joulu 20231h 6min

If you wear running shoes to the gym, stop – and then listen to this episode of the 100 Year Athlete Podcast. It's time to invest in a pair of trainers and maybe weightlifting shoes too. You might even want to train barefoot for certain movements.

30 Marras 20239min