phnmbrand

In this episode, Josh and Gray chat with Erica Suter, who is a speed and strength coach for young female athletes, an author, public speaker, and former college soccer player. We dive into Erica's background, how she developed a love for not only soccer, but also helping young girls reach their maximum potential on and off the field. Erica talks us through optimal training and playing time, youth sports culture, injuries, proper balance of nutrition for young females, and more! Phnm Brand Fitness & Nutrition Coaching @PhnmFitness Web: www.PhnmFit.com Blog: www.PhnmLifestyle.com Email: PhnmResults@Gmail.com

Mike Wines is back! In this episode, we talk "all things supplements" with Mike. We go over that state of the industry, the fact the industry is unregulated and why it is so hard to find quality supplements these days. We go over how to recognize a poor supplement company and what to look for in a good one. We also answer common questions around specific supplements and if we even NEED them. Do I need a multiple vitamin? What about NAC and is creatine needed daily? ....to name a few. Phnm Brand Fitness & Nutrition Coaching @PhnmFit Web: www.PhnmFit.com Blog: www.PhnmLifestyle.com Email: PhnmResults@Gmail.com

I do this program before jiu-jitsu and before a workout. 1. Elephant Walks - 60 seconds 2. Jefferson Curls - 1 set of 10. I'll use dumbbells, kettlebells and sometimes a barbell to change it up. 3. Squeeze / Relax Adductor- contract adductors by squeezing legs together pushing a valves position in the knees for 3 seconds then relax and sit into the stretch. Repeat for 3 reps, rest and repeat twice for a total of 9 reps. Sometimes I will sit deep into the last rep for a minute. 4. Couch Stretch - 1 minute each leg 5. Pigeon Stretch - 1minute each leg 6. ATG Lunge - 10 each leg Phnm Brand Fitness & Nutrition Coaching @PhnmFit Web: www.PhnmFit.com Blog: www.PhnmLifestyle.com Email: PhnmResults@Gmail.com

What are the questions, you may ask? Do I have to eat breakfast? Doe's it have to be high protein and does intermittent fasting make me a bad person? What about "hard to build muscles"....will I have small calves forever? Is it ol to have small calves and still wear shorts? Yes...you can...just no crocs. When I think about it, no crocs even if you have big calves...ya nerd. What about working out for jiu-jitsu? What is the best program or workout split? And why? Last, a conversation about hydration and cramping for athletes and all the myths .....the answer is not "pickle juice" Phnm Brand Fitness & Nutrition Coaching @PhnmFit Web: www.PhnmFit.com Blog: www.PhnmLifestyle.com Email: PhnmResults@Gmail.com

Josh and Gray sit down with Olivia Daniels to discuss fitness and wellness through the female lens. This is a great one if you just wanna watch Josh shut up and listen. They discuss the roll women play in having a healthy home and the struggles women face in a world where having a positive self image can be a challenge. Olivia talks about her daily non-negotiables when it comes to fitness and nutrition and how she transitioned into the fitness industry after a career in tech.

Dr. Austin Albison graduated from Parker University becoming a Doctor of Chiropractic. After graduation he spent four years as Director of the largest Chiropractic/Rehab membership in the Dallas Metro Area. Recently Austin and his wife, Lolly, have decided to move back to Lolly's home state of South Carolina. If you've been a patient at Peak there is a high chance you been able to meet Austin's family because community and relationships is of high value in the Albison home. Before attending Parker University, Austin attended Cal-Poly SLO, earning his bachelor’s in Kinesiology Exercise Science with a specialization in Biomechanics. With his constant pursuit to understand “perfect” human movement, he has spent a great deal of his time learning many different techniques to identify and correct pain and dysfunction as fast as possible. Dr. Austin played Division 1-AA football at Cal-Poly SLO, where he battled through his own series of injuries. During that time, he learned the importance of building a solid foundation of movements that he now uses with every patient he sees. He has experience working with athletes across all levels (Olympic, Paralympic, Crossfit Games, NFL, NBA, MLB, MLS, NCAA, High School, and youth sports) and loves the opportunity to help someone who is passionately working towards a goal. Dr. Austin has additional education in, Titlist Performance Institute Medical 2, ACL Pre-habilitation, OPEX Coaches Certificate Program, Dry Needling, Torque Release Technique, Auriculotherapy, Active Release Technique, Motion Palpation Institute, and Selective Functional Movement Assessment

In this episode, Josh and Gray talk with Donnie Beckwith. Donnie is a sought after cheer coach and choreographer. Donnie also competes in bodybuilding while also preparing others to compete. Donnie talks about how he got started in his career and the obstacles along the way. Donnie's story is one of perseverance and growth showing that overcoming obstacles is part of being great. Phnm Brand Fitness & Nutrition Coaching @PhnmFit Web: www.PhnmFit.com Blog: www.PhnmLifestyle.com Email: PhnmResults@Gmail.com

Part 2: Your true friends are going to love you and support you through the end…

Part 1: Sometimes getting healthy means you’re gonna have to get a little tough…. And learn to say “NO” to things that don’t serve you.

Check out the short clip from my podcast or Erica talks about her 140 pound weight loss

In this episode, Josh and Gray talk with Erica Hill West who has lost over 140 pounds. We talk about all the aspects of weight loss from identity, to habit change, to nutrition and exercise. We touch on controversial subject like GLP-1 weight loss drugs to the stigma around being overweight. There are so many nuggets in this podcast that I feel you have to watch it for yourself. Phnm Brand Fitness & Nutrition Coaching @PhnmFit Web: www.PhnmFit.com Blog: www.PhnmLifestyle.com Email: PhnmResults@Gmail.com

In this episode, Josh and Gray talk with Josh Holmes, the owner of J Holmes Training and Nutrition. Josh is a local performance coach you specializes in youth training and physical education. Josh has worked with some of South Carolina's most dominant athletes but you would be surprised where is passion lies. If you are a young athlete or a parent of a young athlete, you do not want to miss this episode. Phnm Brand Fitness & Nutrition Coaching @PhnmFit Web: www.PhnmFit.com Blog: www.PhnmLifestyle.com Email: PhnmResults@Gmail.com

There is no reward without work…. Is your health really that important to you? Is losing weight really that important to you? Are you exercising daily? What are your daily food choices like? Are you in a deficit? What is keep like? Is your alcohol intake more than 2-3 drinks per week? Could it be that it’s just not important to you? I’ll tell you when it becomes real important… when it’s gone. Ask yourself this real question “what’s at risk if I don’t make serious change now?”

In this episode, Josh and Gray sit down with Jane Habich, owner of SPENGA Greenville. Jane shares her story of how she reinvented herself and her passion in her 60s, when she moved to a city she had never stepped foot in to open a SPENGA studio with her husband. Jane shares her personal story of staying focused on and dedicated to her fitness, nutrition, and health while working a busy corporate job in New York City, raising three active and involved kids, and battling breast cancer. If you're a hardworking parent that commonly feels lost on their journey and how to take care of themselves, this episode is for you! Phnm Brand Fitness & Nutrition Coaching @PhnmFit Web: www.PhnmFit.com Blog: www.PhnmLifestyle.com Email: PhnmResults@Gmail.com

In this episode Josh and Gray talk about creating systems in your lifestyle that make your habits manageable. A manageable habit is a consistent habit. Your health (negative or positive) is a results of your habits. You are the byproduct of your daily habits. They also discuss how motivation will come after discipline and what it takes for some people to really pay attentions to their health. They as the question... What is at stake if you do not address your health today? What has to happen for you to really make change this time? Phnm Brand Fitness & Nutrition Coaching @PhnmFit Web: www.PhnmFit.com Blog: www.PhnmLifestyle.com Email: PhnmResults@Gmail.com

In this episode, Josh and Gray talk with Jackson and Randy about the rising trend of injuries in youth baseball. Jackson Propst, who is a Doctor of Physical therapy at Ascent Total Performance in Columbia, SC. Jackson specialized in the treatment of the overhead throwing athlete. Randy Carlson owns East Coast Baseball Academy in Charleston. SC. Randy has worked with baseball players at all levels with over 10 years of college coaching experience. Randy has worked extensively in developing baseball players as well as working as a scout, analyzing talent across the country. Phnm Brand Fitness & Nutrition Coaching @PhnmFit Web: www.PhnmFit.com Blog: www.PhnmLifestyle.com Email: PhnmResults@Gmail.com

In this episode, Josh and Gray dive into what they call "Relentlessly Pursuing the Basics". If you're someone looking for a place to start with achieving body recomposition, this is the episode you need. They chat about what discipline and moderation looks like, what the basics are from a tactical as well as mental perspective, what doesn't work, and what questions to continuously ask yourself on this journey. The basics are what it's about... @GainesxGray @Joshua.Ortegon.Fitness Phnm Brand Fitness & Nutrition Coaching @PhnmFit Web: www.PhnmFit.com Blog: www.PhnmLifestyle.com Email: PhnmResults@Gmail.com

In this episode, Josh and Gray chat with James Patrick (aka the Fitness Guru). James is a Columbia, SC local who has been involved in the fitness community since 2006. We chat about James's open struggles with mental health and how that has led him to be a huge advocate for mental health in his community and beyond. We also chat about how fitness and the fitness community has changed throughout the years. Lastly, we dive into what James is doing now, which is primarily recovery work through massage therapy. Phnm Brand Fitness & Nutrition Coaching @PhnmFit Web: www.PhnmFit.com Blog: www.PhnmLifestyle.com Email: PhnmResults@Gmail.com

In this episode, Josh and Gray take real life questions from PHNM Brand's Facebook group (which is open to all by the way, link below!). They go into detail about protein, mindset, workout intensity, supplements, and more to provide real life feedback and solutions for anyone else struggling with the same issues. Most people tend to struggle with similar obstacles... Take a listen. Facebook Group: / phnmfitness Phnm Brand Fitness & Nutrition Coaching @PhnmFit Web: www.PhnmFit.com Blog: www.PhnmLifestyle.com Email: PhnmResults@Gmail.com

In this episode, we chat with Randy Carlson, owner of East Coast Baseball Academy in Charleston, SC. Randy has coached at all levels in youth sports and even the collegiate level. We discuss issues, development, and potential solutions for youth sports; developing athletes (specifically around baseball, but not limited to solely baseball) & long term athletic development; and sports specialization--should young athletes be pushed to pick one sport? Why do kids quit youth sports? Should you, as a parent, chill out a little bit? What is the purpose of getting your kid involved in sports? Is your kid going pro? Do you really need to yell at the ref? Are you bringing the snacks this week? Find Gray at @GainesXGray or Josh at @Joshua.Ortegon.Fitness on Instagram! Phnm Brand Fitness & Nutrition Coaching @PhnmFit Web: www.PhnmFit.com Blog: www.PhnmLifestyle.com Email: PhnmResults@Gmail.com

This is our first podcast episode! With All Due Respect. In this episode Josh and Gray give you a little of who we are, what we do and why in the hell would the world need another podcast... We give you some reasons why you would want to watch the show and probably some reasons why you would NOT want to watch the show. But with all due respect.... Spotify: https://open.spotify.com/episode/3g6r... Apple: https://podcasts.apple.com/us/podcast... Find Gray at @GainesXGray or Josh at @Joshua.Ortegon.Fitness on Instagram! Phnm Brand Fitness & Nutrition Coaching @PhnmFit Web: www.PhnmFit.com Blog: www.PhnmLifestyle.com Email: PhnmResults@Gmail.com