In today's episode, Rebecca and I discuss how what we watch and see on social media can influence our beliefs, especially when it comes to strength training, what exercises to do or not to do, how we view our bodies, how others see us...our "digital sheepdogs."

15th Annual Charm City Strongwoman Contest 2026

https://www.fivex3.com/2026/02/07/the-15th-annual-charm-city-strongwoman-contest/

We're BAAAAACK! ;) Happy New Year everyone! 

Rebecca and I are finally back after a two month hiatus....busy December!! 

In today's episode, Rebecca and I discuss balance training and how you can incorporate this training into your strength training routine and why you may want to start working on balance. 

We continue our conversation with Laura and Paula in part two of our interview. 

If you have not listened to part one, please do!!! And share your thoughts, ask questions and share!! 

LIFTMOR Study

https://melioguide.com/osteoporosis-exercises/liftmor-osteoporosis-osteopenia/

In part one of today's episode, an interview with two of Rebecca's clients, Rebecca and I sit down with Laura and Paula, two master athletes to discuss their 7 year journey to find the right exercise training regimen for THEM. ;) From group classes to Pickelball to strength training, Laura and Paula have never given up their quest for the right program for them. They have finally found it with the barbell. 

This is part one of our two part interview with them. Stay tuned for part two!

If you want to learn more about the LIFTMOR study, you can learn about it here: https://melioguide.com/osteoporosis-exercises/liftmor-osteoporosis-osteopenia/

In today's episode, Rebecca and I discuss training the older lifter and why this population needs strength training as much as the younger lifter. And why they are the most fun to train too. ;)

https://www.fivex3.com/strength-training-for-the-older-lifter/

https://www.fivex3.com/2025/05/24/why-do-we-squat-bench-press-and-deadlift/

https://www.nytimes.com/2025/07/26/well/move/greysteel-powerlifting-senior-gym.html?unlocked_article_code=1.oE8.q8zB.y4jMg7_UR563&smid=url-share

In today's episode, Rebecca and I discuss ways we help our clients understand how to brace for a lift during their training. Learning how to get tight can be tricky. I hope our discussion helps!! 

Mike Tuchscherer (Reactive Training Systems)

https://youtu.be/BrGIh84HBzg?si=YF39wJDet34IsYP4

In today's episode, Rebecca and I discuss how to balance your strength training with your sport or outside activity. Prioritizing your strength training will make you stronger but your sport may be your priority right now....how do you balance both? A strength coach can help you find your "Why" and "When." 

In today's interview, I sit down with Sara, a special education teacher, who was diagnosed with EDS in 2015/2016. Her two coaches, Dawn and Susan, joined us as well and talked about her strength journey and how they helped her gain strength and confidence in her body again. 

Sara will be competing in her 3rd Strongwoman Contest this coming Sunday, June 8, 2025. 

To learn more about EDS, visit their website: https://www.ehlers-danlos.com/what-is-eds/

To make a donation to the Ulman House via the Charm City Strongwoman Contest, you can make it here: https://impact.ulmanfoundation.org/fundraiser/6279044

In today's episode, Rebecca and I interview a client of Rebecca's. Leticia started training with Rebecca about 2 months ago after her doctor recommended (for the 2nd time!!) to begin a strength training program. She was referred to Rebecca by a trainer at the gym where Rebecca trains. It was a perfect match! Leticia speaks about her reluctance to begin training, what she has experienced since starting her training journey and how she views what we as coaches do as invaluable. 

Charm City Strongwoman Fundraising Campaign

https://impact.ulmanfoundation.org/fundraiser/6279044

Charm City T-shirt Campaign

https://www.customink.com/fundraising/14th-annual-charm-city-strongwoman-contest?utm_campaign=desktop-campaign-page-share-v3&utm_content=14th-annual-charm-city-strongwoman-contest&utm_medium=social&utm_source=copy-link

On today's episode, we meed Fivex3 member, Greg Cain. Greg started with Fivex3 in March of 2023. At that time, he weighed close to 400lbs. Two years later, he is down to 265lbs. His story is a story of transformation and awareness. 

Charm City Strongwoman Contest 

https://www.fivex3.com/2025/02/24/the-14th-annual-charm-city-strongwoman-contest-2/

In today's episode, Rebecca and I discuss an article from the Wall Street Journal entitled "Why 'All In' Is No Recipe for Success" and talk about the issues one might face with an "All In" or an "All or Nothing" attitude about his/her training or sport. 

Charm City Strongwoman 2025

https://www.fivex3.com/2025/02/24/the-14th-annual-charm-city-strongwoman-contest-2/

We are back!!!

In today's episode, Rebecca and I discuss training anxiety and why new lifters and seasoned lifters may have anxiety about their training at some point in their lives. 

14th Annual Charm City Strongwoman Contest

https://www.fivex3.com/2025/02/13/the-14th-annual-charm-city-strongwoman-contest/

In today's episode, Rebecca and I discuss strength training for the mature lifter, the lifter in his/her 60's, 70's, 80's and yes, 90's!! You are never too old to begin a strength training program. You just need to START. 

Fivex3 was recently featured on NPR's "All Things Considered" for their series on aging and exercise. 

Here is the radio segment:
https://www.npr.org/2024/12/10/nx-s1-5187065/older-folks-build-muscle-and-independence-at-a-baltimore-weightlifting-gym?fbclid=IwY2xjawHIHbFleHRuA2FlbQIxMQABHTHTRWoNPp1ZaIOiFtqeiPR1rgxGVysk4Vck4Ed2o1f0XqhTpfIC0Qp5ag_aem_NcJ-bOLkH7sxCLsyWl2MuA

Here is the link to the web story!
https://www.npr.org/2024/12/18/g-s1-38137/active-aging-baltimore-gym-weightlifting-older-athletes-strength

In today's episode, Rebecca and I interviewed my client, Mona Noyes, who started training a year ago at age 85. Mona is living proof that it is never too late to begin a strength training program if you want to get stronger.

Don't forget about our Stronger Together Meet on Sunday, December 8, 2024! 
https://www.fivex3.com/2024/07/25/stronger-together-2024-a-partners-strength-meet/

Stronger Together is our Annual Fundraiser for the Music Therapy Program at Gilchrist Hospice Care. Music Therapy is funded completely 100% by charitable donations. 

Please consider making a donation today. 

https://gilchristcares.org/strongertogether2024/

We are BACK! It's been awhile since we last got together to podcast....LIFE!

But here we are and we are working to get out a few episodes before the end of the year. In today's episode, Rebecca and I touch on a recurring question - How to keep training during the holidays/after getting sick/anything that could disrupt training. 

Stronger Together: A Partners Strength Meet
Sunday, December 8, 2024

This is our Annual Fundraiser for the Music Therapy Program at Gilchrist. If you would like to make a donation, click here: https://host.nxt.blackbaud.com/donor-form/?svcid=tcs&formId=d9da19fa-461a-4e26-9a1a-7237a8229df7&envid=p-VD_ucbMG5k2_-gAsyqvAKw&zone=usa

To learn more about our meet, click here: https://www.fivex3.com/2024/07/25/stronger-together-2024-a-partners-strength-meet/

Thank you in advance for your donation! 

In today's episode, Rebecca and I return to the topic of pain and how we work with our clients when they have concerns about an injury. 

In today's episode, Rebecca and I discuss how we help our clients return to training after an illness or during/after and injury. There are differences in how we approach training after sickness and injuries. 

In today's episode, Rebecca and I discuss the Charm City Strongwoman Contest, the who, what, when, where and why. I have been running this contest for 13 years, as long as I have owned the gym. It has been a staple of my gym and a way to keep my sister's memory alive. The Ulman Foundation had a real impact on my sister's life and ours. It is an important organization that more people need to learn about.

The Ulman Foundation
https://ulmanfoundation.org
https://www.fivex3.com/2024/05/23/fundraising-for-the-ulman-house-the-charm-city-strongwoman-contest/

Charm City Strongwoman 
https://www.fivex3.com/2024/02/07/13th-annual-charm-city-strongwoman-contest/

In today's episode, Rebecca and I wrap up our Four Part Series on "Coaching" and discuss what you should look for when hiring a coach to help you. Think about your WHY and choose who may be right for you. 

Charm City Strongwoman Contest
https://impact.ulmanfoundation.org/fundraiser/5367194

Ms. Health and Fitness 2024
https://mshealthandfit.com/2024/emily-socolinsky

In part three of our four part series on finding your WHY, Rebecca and I discuss when and why you might think about hiring a coach. 

In today's episode, Rebecca and I discuss what happens after you have figured out your WHY? Part Two is about your intention and then action...and being realistic about your schedule and time. 

In today's episode, Rebecca and I discuss finding your WHY when it comes to deciding to begin a strength training program. This is the first part of a four part series on goal setting. 

In today's episode, Rebecca and I discuss the importance of recovery between strength sessions. What you do outside of the gym is just as important as what you do in the gym and finding a good balance between your strength sessions and any outside activities helps your performance in the gym. 

In today's episode, Rebecca and I discuss how we help our lifters understand what tension should feel like in their bodies when learning how to get tight during a squat, press, bench or deadlift. As I like to say, you have to get comfortable with getting "uncomfortable." ;) 

Video of Mike T. squatting - BEST SET UP EVER FOR A SQUAT. 
https://youtu.be/BrGIh84HBzg?si=KZmSGi-X23j6j-Gk

In today's episode, Rebecca and I discuss the topic of "Fitness" and what makes someone "look" fit? What does fitness look like to you?

In today's episode, Rebecca and I discuss the topic of incontinence and pelvic floor concerns. Rebecca explains the who, what, when, why and offers excellent advice about how to deal with this issue. 

Subjects like incontinence can be uncomfortable to talk about but we need to talk about it, just like menopause, menstruation, hemorrhoids, hernias, issues that will affect training and our livelihoods. Don't stay quiet. If you are having concerns, please see your doctor. 

Dr. Sarah Ellis Duvall, DPT, CPT, CNC

Sarah is a physical therapist and founder of Core Exercise Solutions. Her online programs have helped thousands of women recover from pelvic floor issues, diastasis recti, SI Joint dysfunction and more. She shares her knowledge with other health and fitness professionals through continuing education courses and certifications. The Pregnancy and Postpartum Corrective Specialist Certification is taking the women's health industry by storm with graduates from 56 countries around the world.

https://www.coreexercisesolutions.com/regulating-core-pressure/

https://www.facebook.com/coreexercisesolutions/videos/716625235190241/

Additional Articles
http://www.girlsgonestrong.com/blog/articles/strong-pelvic-floor-isnt-enough/

https://www.creighton.edu/sites/default/files/2022-09/Weightlifting%20and%20the%20pelvic%20floor%20Garth.pdf

In today's episode, Rebecca and I discuss what to expect leading up to a  first powerlifting  or strenghlifting meet. For those who are "powerlifting curious," take a listen and email us if you have questions!!! 

Powerlifting 
https://www.usapowerlifting.com

Strengthlifting
https://usstrengthlifting.com

In today's episode, Rebecca and I discuss what is the best strength program out there....
Hint: It's probably the one you can stick with! ;)

Stronger Together: https://www.fivex3.com/2023/08/24/stronger-together-2023-a-partners-strength-meet/

Donation to Gilchrist- Music Therapy Program 
https://gilchristcares.org/donate/

In today's episode, Rebecca and I discuss training during the holidays, why it can be a happy but stressful time for people or a solemn time for others. How do you handle your training during the fall and winter when it's cold and dark? 

Stronger Together 2023
https://www.fivex3.com/2023/08/24/stronger-together-2023-a-partners-strength-meet/

Donation to Gilchrist- Music Therapy Program 
https://gilchristcares.org/donate/

In today's episode, Rebecca and I discuss how we help our clients get back on  track with their training after an illness or if they have been off of training for a few weeks or so. 

Prelude: A discussion about motor unit recruitment with Manny. 


Stronger Together: A Fundraiser for the Music Therapy Program at Gilchrist Hospice. 

https://www.fivex3.com/2023/08/24/stronger-together-2023-a-partners-strength-meet/

https://gilchristcares.org/donate/?fbclid=IwAR0j-40JvRQtCWzaM7d1tT-rnICYDpehDrTCVtVFneZPSn23wj5x0Wo7uRc

In today's episode, Rebecca and I interview Dr. Frederick Houts and discuss mental health and medication. A fantastic discussion about treating mental health and why it is important to have these uncomfortable but crucial conversations. 

More about Dr. Houts:
https://acp-mn.com/staff/frederick-houts-md/

In today's episode, Rebecca and I discuss how to properly spot a bench press or squat. The spotter has a responsibility and so does the lifter. Number One Tip: Do NOT let go of your bar when benching if the spotter has to grab your bar mid set. ;) Enjoy!


Stronger Together: A Partners Strength Meet
https://www.fivex3.com/2023/08/24/stronger-together-2023-a-partners-strength-meet/

Fundraising will begin in November!! 

We are back!!! Thanks for hanging in there while we were off for the month of August. Rebecca and I are back for another season and we are ready!!

In today's episode, Rebecca and I discuss safety measures you should take when benching and squatting. The gym is a controlled environment because you are the one in control of your weights and set up. It is  a safe environment if you use common sense and take steps to ensure that you will get the most out of your training.

Stronger Together
Our 5th Annual Stronger Together Meet is now open for registration! This is a partners strength meet and a fundraiser for the Music Therapy Program at Gilchrist Hospice of Towson.  More information to come about the fundraiser! 

https://www.fivex3.com/2023/08/24/stronger-together-2023-a-partners-strength-meet/

Rebecca and I are taking the month. Yay! Vacation! We will return in September with new topics, interviews and fun. Please join us then! 

In today's episode, we meet up with Manny Rechthand again to talk about his most recent powerlifting meet. Manny talks making weight, training for this past meet and most importantly, having a positive mindset while training.  Join us for our talk with Manny...who will be competing in his 6th powerlifting meet in November 2023. 

In today's episode, Rebecca and I discuss training in the summer and the heat, how to avoid dehydration as well as some considerations to think about when traveling and training. 

The Backbone 
https://www.onestrongherd.com/
https://www.onestrongherd.com/collections/the-backbone

In today's episode, Rebecca and I discuss deloads and why most lifters will never need to worry about scheduling a de load because one is already built into their programs. The deload is called LIFE. ;)

Do I Need a Deload Week?
https://startingstrength.com/training/do-i-need-a-deload-week

RPE Article
https://www.progressiverehabandstrength.com/articles/rpe-in-powerlifting-what-is-rpe

In today's episode, Rebecca and I discuss how to manage your training when your schedule dictates otherwise. We all have lives: kids, work, vacations, holidays, sickness...sometimes training can be pushed to the next day, the next day, then the next day. You want to train but time is not just on your side. We talk about some ways to manage your training under time constraints. Cause what are you gonna do? Not train? ;)

This podcast originally aired April 22, 2022. 

May is Mental Health Awareness Month. In today's episode, Rebecca and I discuss our personal bouts with mental health and what we and those we know and love have done to help us overcome these issues.

Prelude: Monday Moments with Manny.  ;)
Manny and I take 10 minutes to discuss the topic of spinal stenosis. Manny is a retired neurologist.

Articles dealing with Mental Health and training
https://startingstrength.com/article/depression-and-training

http://www.fivex3.com/2019/05/01/training-with-depression-you-are-not-alone/

https://startingstrength.com/article/the-prescription-of-strength-training-for-treating-depression-and-optimizing-cognitive-performance

Terry Bradshaw Article
https://bleacherreport.com/articles/227445-facing-mental-illness-my-hero-terry-bradshaw#:~:text=%22Depression%20is%20a%20physical%20illness,that%20I%20could%20be%20depressed.%22

988 Lifeline Link
https://988lifeline.org

12th Annual Charm City Strongwoman Contest

Fundraising for the Ulman House (Charm City Strongwoman Contest)
https://impact.ulmanfoundation.org/fundraiser/4607511

T-shirt Campaign for the Contest
https://www.customink.com/fundraising/2023-charm-city-strongwoman-contest?side=back&type=1&zoom=false

In today's episode, I sit down with my friend, Lynette Ewart, a GP and the founder of Prescription Strength to talk about her strength program that she is running with a group of master athletes. Lynette lives in  Leicester in the UK.  She and I have known each other since 2016. 


Dr Lynette Ewart, GP and Prescription Strength lead: “The vision for prescription strength is being a real alternative to tablets for improving health and well-being. By showing our clients what their bodies are capable of doing, it will offer them a chance to improve strength, balance, function, and confidence without any risks of side effects.”

https://healthcareandprotection.com/gp-led-private-medical-firm-orbalis-launches/

In today's episode, Rebecca and I discuss how we have changed over the past 30+ years in regards to exercise, training, coaching and our bodies. 

In today's episode, Rebecca and I discuss the concerns of some men whom we train or have known who are concerned with what might happen to their bodies when they begin strength training, especially those who have lost a substantial amount of weight prior to their strength journey. It's not just women who may have concerns about changes to their bodies!! 

In today's episode, Rebecca and I interview Fivex3 member, Manny Rechthand. Manny started training at Fivex3 in November 2020 at age 72. He has competed in three powerlifting meets, the most recent one in Orlando, Florida. At this meet, he broke the American Deadlift Record in his age group and weight class. He discusses why he loves exercise, training, working with barbells and the importance of strength. 

In today's episode, Rebecca and I discuss why a gym community is important for many lifters and how you can work to create one for yourself if train by yourself. The right gym community can make your lifting experience incredible. 

Happy New Year! In today's first episode of 2023, Rebecca and I discuss New Year resolutions and the idea of focusing on a re-set instead of a re-do. Your new year can begin whenever you want it to begin. It doesn't have to be January 1. It can be January 15, February 1, May 25th. You can hit that re-set button as many times as you need to. ;)

This episode previously aired last year in September 2021. 

In today's episode, Rebecca and I discuss what it is like to train while under stress. Often, we may not know that stress is what is preventing us from having a good training run. Stress can manifest in our bodies in many ways. How we choose to accept it and work with it is up to us. 

This is the only episode in September. We will be on break for the rest of the month. Listen for a new episode the beginning of October. 

In today's episode, Rebecca and I discuss some tips to finding balance in our training and eating during the holidays. You CAN train (you must!)....but be flexible with your programming. And enjoy the holiday treats without going overboard. Balance is the key. 

Happy Thanksgiving!!!

Stronger Together is coming up on Sunday, December 4. This is our Annual Partners Meet and Fundraiser for the Music Therapy program at Gilchrist Hospice. If you would like to make a donation to the Music Therapy program, you can do so by clicking this link: https://www.facebook.com/donate/691473108668345/703613850787604/

In today's episode, Rebecca and I give some tips to help you stay consistent with your training during the time of year when it gets dark earlier, the temperature goes down and all you want to do is curl up under a blanket after work. ;) 

Article
https://jamanetwork.com/journals/jamapsychiatry/article-abstract/2680311

Stronger Together: A Partners Strength Meet 
(A Fundraiser for Gilchrist Hospice of Towson)
http://www.fivex3.com/2022/08/27/stronger-together-2022-a-partners-strength-meet/

This podcast originally aired in August of 2021. We are bringing it back for another round as it it always a good idea to step back and assess our goals in training. 

In this episode, Rebecca, Diego and I discuss training the middle age lifter, where to begin, adjusting and reassessing our goals and defining success. 

In today's episode, Rebecca and I discuss an article highlighting a study that came out about external focus having an impact on strength gains. The article came out in August 2022 by Greg Nuckols of Stronger by Science. You can read the article in the link below. While Greg goes into the science/nerdy stuff, Rebecca and I stick to simply breaking down external vs. internal cues and why we may in fact benefit more from external focus instructions vs. internal.  

Check out the article here:https://www.strongerbyscience.com/research-spotlight-attentional-focus/

In today's episode, Rebecca and I discuss asymmetry and how we should try not to get too caught up in how different our bodies may function while training.  Do you need to turn out more? Less? Does your right leg need to be a little bit behind the right when you squat? Asymmetry is a part of training. Corrective exercises may not be the key. Working with your body and not against it may actually work better. 

In today's episode, Rebecca and I tackle a very subjective subject: The Bulky Myth. Will I get "bulky" from lifting weights? What is "bulky" mean? What are we talking about when we use the word "bulky?" We take the matter of fact approach to this subject and discuss what it takes to get "bulky," why it is so subjective and how we deal with this topic with our prospective clients. 

Good article shared to us from a listener!
https://www.msn.com/en-us/news/us/strong-over-skinny-women-powerlifters-ditch-stigma-around-bulking-up/ar-AA11e9zj

In our first episode of Season 3 of Fivex3 Radio, Rebecca and I discuss training teens, girls and boys. We don't train them too differently than our adults but there are a few considerations to think about when dealing with the 13-17 year old. Enjoy!  And as always, if you have a question or topic, do not hesitate to email us at emily@fivex3.com. 

In part one of today's episode of Helpful Cues for the Big Four Lifts, Rebecca and I discuss the Press We do a breakdown of the grip, set up, stance, position of the elbows, etc. We find these are just some of the most helpful and important cues for our trainees. If you have a few others, we would love to hear from you. ;) 

Press article - Hips in the press
https://startingstrength.com/training/hips-in-the-press

In part one of today's episode of Helpful Cues for the Big Four Lifts, Rebecca and I discuss the Deadlift. We do a breakdown of the stance, grip, set up, etc. We find these are just some of the most helpful and important cues for our trainees. If you have a few others, we would love to hear from you. ;)

In part one of today's episode of Helpful Cues for the Big Four Lifts, Rebecca and I discuss the Bench. We do a breakdown of the set up, un-racking the bar, shoulder position, leg drive. We find these are the most helpful and important cues for our trainees. If you have a few others, we would love to hear from you. ;)

Jen Thompson Instagram Page
https://www.instagram.com/jenthompson132/

Charm City Strongwoman Fundraiser 
https://give.ulmanfoundation.org/charm-city-strongwoman-2022/emilysocolinsky

In part one of today's episode of Helpful Cues for the Big Four Lifts, Rebecca and I discuss the Squat. We do a breakdown of the set up (bar placement, grip), un-racking the bar, stance, breathing, execution of the squat and racking the bar. We find these are the most helpful and important cues for our trainees. If you have a few others, we would love to hear from you. ;)

Mike T's Squat
https://www.youtube.com/watch?v=BrGIh84HBzg

Charm City Strongwoman Fundraiser 
https://give.ulmanfoundation.org/charm-city-strongwoman-2022/emilysocolinsky

In today's episode, Rebecca and I talk gear....shoes, belts, wrist wraps, knee sleeves, etc. What's important, what's not, do you need X? We share our thoughts on what gear you may want to consider buying and using to help you feel confident with your training. 

Charm City Strongwoman Fundraising Page
https://give.ulmanfoundation.org/charm-city-strongwoman-2022/emilysocolinsky

T-shirt Campaign
https://www.customink.com/fundraising/charm-city-strongwoman-contest-2947

In today's episode, Rebecca and I discuss the pros and cons of online coaching vs. in person coaching. Who? What? When? Where? Why?

Charm City Strongwoman
http://www.fivex3.com/2022/03/01/the-11th-annual-charm-city-strongwoman-contest/

Ulman House
https://ulmanfoundation.org/ulman-house/

In today's episode, Rebecca and I get serious and discuss what is really important when it comes to your training: Curls. ;)  Accessory lifts are great to add to your program...and we give a run down of the who, what, when, where and why of these lifts. Enjoy!

Charm City Strongwoman: http://www.fivex3.com/2022/03/01/the-11th-annual-charm-city-strongwoman-contest/

The Ulman House: https://ulmanfoundation.org/ulman-house/

In today's episode, Rebecca and I sit down with Jennifer Satterwhite and Laurie Pagano to talk about their strength training journey and how they discovered Strongwoman training. Each came to strength training from a different place in their life but both found Strongwoman training and competing to be challenging and extremely satisfying. 

Registration has opened for the 11th Annual Charm City Strongwoman Contest! This contest is a memorial contest for my sister, Charlotte, who died on February 11, 2015 from Stage 4 Colon Cancer at the age of 38. For the past 11 years, Fivex3 Training has been raising money for cancer treatment. This fundraiser year is our final year of our 5 year commitment of $100,000 to the Ulman Foundation and the Ulman House, a home away from home for young people getting treatment for cancer at Johns Hopkins University.  We are just $20,000 away from our goal!!

If you are interested in competing or learning more about how to donate to the Ulman Foundation, please click on the links below: 

The Charm City Strongwoman Contest
http://www.fivex3.com/2022/03/01/the-11th-annual-charm-city-strongwoman-contest/

The Ulman House
http://www.fivex3.com/2018/07/19/raising-money-for-the-ulman-house-a-home-away-from-home-for-cancer-patients-and-families/

The Ulman Foundation 
https://ulmanfoundation.org/ulman-house/

In today's episode, Rebecca and  I discuss considerations for the master lifter, the trainee who is 60+ in age. Whether you are a coach who trains older lifters, wants to start training older lifters or you yourself are an older lifter and wants to start barbell training, this is the podcast for you. ;) 

And here are some links to some pretty inspirational older lifters: 

https://people.com/health/75-year-old-a-fitness-influencer-after-losing-68-lbs-and-taking-up-weightlifting-now-im-living/?fbclid=IwAR170UyhEAnZyz2xaCSIysjgWZTgfzj8_3_hoUAeNZHeUJWvnyzJWWHWavo

https://startingstrength.com/training/jan-vs-a-car?fbclid=IwAR2zAM1I_1mN9vFjxS88OGMlUytOOrfK3zuBsWQOjbJWghZbr7tlK0IiAPY

Welcome back, everyone! Rebecca and I finally had a chance to sit down and start podcasting again after about a month and a half off due to Covid, life, Covid, life, animals and....Covid. 

But we are now back at it! In today's episode, Rebecca and I discuss new year's resolutions and goal setting. We both listened to an awesome podcast by the Stronger By Science guys, Eric Trexler and Greg Nuckols and thought we would take a crack at these topics and how we help our clients rethink their approach to goal setting when it comes to their training and nutrition. 

And if you have about two hours and want to listen to Eric and Greg get nerdy, take a listen here: https://the-stronger-by-science-podcast.simplecast.com/episodes/goal-setting-and-behavior-change

In today's episode, Rebecca, Diego and I discuss *gasp* "RPE"....or more importantly, how to self regulate your training as an intermediate lifter if you don't have a coach or if you are doing online coaching.  Novices aside, intermediate lifters should learn how to self regulate. We discuss why auto regulation is important to your training. 

Just a quick heads up that we are FINALLY recording our first podcast of 2022.....after postponing our dates due to kids, covid etc.....LIFE. Enjoy an oldie but goodie from the archives today. Auto regulation *cough* RPE. 

In today's final episode of 2021, Rebecca and I discuss how the grass may not always be greener on the other side of the barbell. ;) Often times, we compare ourselves to other lifters instead of focusing on the task at hand...us. Someone is always going to be stronger than you, thinner than you, bigger than you. We can choose to continue to disparage ourselves or we can choose to enjoy the body and the strength we have and make the most out of our training and our lives. The choice is yours. ;) 

Happy New Year and Happy Holidays to everyone!! 

In today's episode, Rebecca and I discuss how we help teach our clients how to properly calculate their warm up sets as well as talk about some things to do in between those dreaded work sets instead of mindlessly scrolling through your phone. Enjoy! 

In today's episode, Rebecca and I discuss when do I know it is time to move to a different program? Will I lose my gains? How much will I lose in terms of gains if I move to a less time consuming program rather than grinding through the last few weeks of a linear progression when sessions are going on 2 hours long? Our answer? Take a listen. ;) 


Stronger Together: Sunday, December 5
A Fundraiser for the Music Therapy Program at Gilchrist Hospice of Towson

Facebook Fundraiser
https://www.facebook.com/donate/289579156401181/300364688655961/

Gilchrist Donation Page
https://secure2.convio.net/ghcinc/site/Donation2;jsessionid=00000000.app20047b?idb=1765132775&1400.donation=form1&df_id=1400&mfc_pref=T&NONCE_TOKEN=DC752E93FD7DB9CF5D1BDDC436F7E425&idb=0

In today's episode, Rebecca and I talk to Kelly about her training post pregnancy. We interviewed Kelly back in April of 2021, one month before she was due. Today, we sit down with her and discuss how she is doing training wise since the birth of her daughter, how much different life is now for her and her husband and how her training expectations have changed.

Stronger Together: http://www.fivex3.com/2021/09/21/2021-stronger-together-a-partners-strength-meet-a-fundraiser-for-gilchrist-hospice-center-in-towson/

Gilchrist Music Therapy Program - Donate here:
https://secure2.convio.net/ghcinc/site/Donation2;jsessionid=00000000.app20047b?idb=669644925&1400.donation=form1&df_id=1400&mfc_pref=T&NONCE_TOKEN=7A01CFD4B4E6127C7CA1D317CCBE725F&idb=0

In today's episode, Rebecca and I discuss some of the mental and psychological aspects of training. 

Stronger Together: http://www.fivex3.com/2021/09/21/2021-stronger-together-a-partners-strength-meet-a-fundraiser-for-gilchrist-hospice-center-in-towson/

Gilchrist Hospice: Make a donation here and direct the gift to the Music Therapy Program

https://secure2.convio.net/ghcinc/site/Donation2;jsessionid=00000000.app20047b?idb=954734351&1400.donation=form1&df_id=1400&mfc_pref=T&NONCE_TOKEN=61EF720C44722210FAEC98AE764B5119&idb=0

In today's episode, Rebecca and I discuss grip with the four main lifts and why you might take a wider grip or thumbs over for the squat, why you might use straps for the deadlift and why hook grip is obviously the BEST choice. ;) 

If you are interested in our Stronger Together Meet, click here for more information:
http://www.fivex3.com/2021/09/21/2021-stronger-together-a-partners-strength-meet-a-fundraiser-for-gilchrist-hospice-center-in-towson/

In today's episode, Rebecca and I discuss when to include variations of the big lifts into your program and why you would do a variation on the squat, press, bench or deadlift. 

If you are interested in making a donation to the Ulman Foundation to benefit the Ulman House, please click this link: https://give.ulmanfoundation.org/strongwoman2021/emilySocolinsky

If you would like to purchase a t-shirt and make a donation at the same time, click here: https://www.customink.com/fundraising/10th-annual-charm-city-strongwoman-contest?utm_campaign=desktop-post-launch-v3&utm_content=10th-annual-charm-city-strongwoman-contest&utm_medium=social&utm_source=copy-link&fbclid=IwAR0QKonJPyoqi2ZDBpMpjYVxUJDs2Yh0wYqtjabJ2jl6Ko1rcRhiFBdkBX8

In this episode, Rebecca, Diego and I discuss a listener's question about how to get started with training later in life. What's the most important thing for an untrained middle aged person? Start with LP? Lose weight first?  We delve into these questions (and more). 

In today's episode, Rebecca and I discuss  being flexible with your training and how to learn to listen to your body when your training day may not go as planned...and that's OKAY. 

In today's brief episode, Rebecca and I tackle the topic of Tasks vs. Movement, the squat as a task vs. the movement or skill needed to learn to do the task better. We also briefly touch on is weightlifting right for children....and as always, the answer is, "It depends. " ;)

In today's episode, Craig Brooks joins Rebecca and I to discuss cues, why we use them, how we use them, why are need to be specific for our client's needs, and why not all cues are necessarily for everyone. 

In today's episode, Rebecca and I discuss what we think will happen once we begin training and what actually does happen once we start...that having a specific number in your head may not always be the best way to gauge progress or success. 

In today's episode, Rebecca and discuss the topic of consistency and how maintaining a consistent training schedule, no matter whether you get in for 45 minute or 90 minutes, will help you make progress. 

In today's episode, Rebecca and I interview Fivex3 members, Kelly and Juliana,  about training during their pregnancies. Kelly is due in May and Juliana is due in September. Each one has had a different approach to their training. 

In today's episode of Fivex3 Radio, Rebecca and I discuss the topic of going  always going "heavy".  Is going heavy all the time  the only way to make progress and get stronger? Our short answer is NO. Our long answer is today's podcast. ;) 

In today's episode, Rebecca and I speak with Fivex3 Intern, Ryan Hirschman, on how he got started lifting, why he decided he wanted to become a coach and how interning at Fivex3 Training has helped him develop and grow as a lifter and a coach. Rebecca also shares her story of interning with Fivex3 and how she, too, has developed as a strength coach. 

In today's episode, Rebecca and I sit down to discuss the topic of gaining weight and whether or not gaining bodyweight is necessary for getting stronger. 

In today's episode, Rebecca and I had the chance to interview one of our favorite coaches of all time, Coach Craig Brooks. Athlete, small business owner, teacher, coach....Craig can do it all and he has done it all. Listen to his story here. Enjoy. ;)

http://www.fivex3.com/2019/08/11/craig-brooks-older-and-stronger/

In Part 3 of our Pain episodes, Rebecca and I discuss how we work with our clients after they come back to training after a shoulder, back or knee injury. The most important message is to keep moving, stay focused and don't panic. ;) 

Rehab press for shoulders
https://youtu.be/xFt0IECBwdo

In Part two of our pain dialogue, Rebecca and I discuss how we talk to our clients about pain and how we learned to manage our own pain in our training. 

In this episode to finish out 2020, Rebecca and I discuss the topic of pain, what it is, why we get it, why we need to find a way to learn to live with it and use it as a gauge and not the end of life. 

In our final podcast on Body Image, Rebecca and I discuss strength vs. aesthetics, wanting to be strong and also wanting to feel comfortable in our own bodies. You can have both and it's okay. 

In today's episode, we interview  Rebecca's 15 year old twins, Felicia and Sadie. We sat down with them to talk to them about body image and whether or not they are affected by images and discussions about the female body on the internet and sports. 

In our second episode on body image, Rebecca and I discuss how strength training can help change our mindset about our bodies, helping us to focus  on the function, ability and capability  of our bodies rather than what our bodies look like. 

In today's episode, Rebecca and I touch on a subject that is a tricky one to navigate: body image. Both men and women deal with the issue of body image on a daily basis. It can be difficult to discuss this issue. In our first episode, Rebecca and I talk about our own issues, beginning at a very young age, how it impacted us as we became young adults and why it is an important topic to discuss. This is part one of a three part series. 

In part two of Jay's interview, Rebecca and I talk to Jay about his brother Mickey, who was diagnosed with autism, how he got involved with Kennedy Krieger and how his work at Kennedy has shaped his coaching. 

In today's podcast, Rebecca and I interview Martha, one of Fivex3's Master Athletes. Martha talks about how she got into running and ultra marathons, what brought her to Fivex3 Training and why she believes that the older we get, the more important it is to be strong. 

In part one of today's episode, we talk to Jay Mund, one of our coaches at Fivex3 Training. Jay has been coaching at Fivex3 since 2014. We sit down to talk to him about his younger days, when his younger brother was born, what drove him to become a behavioral specialist at Kennedy Krieger and how his work has influenced him as a coach. Join us for Part Two in a couple weeks. 

This interview was conducted in June of 2020. 

In this episode, Rebecca and I discuss training the master athlete, the aging lifter. It's never too late to begin barbell training. You just have to start. And you have to find the right coach who will teach you how to get stronger. This ain't Silver Sneakers. This is training for LIFE. 

In today's episode of Fivex3 Radio, Rebecca and I discuss training while traveling for work or while on vacation. We discuss the pros and cons of trying to continue your training regimen while away from home. 

In today's episode, Rebecca and I discuss the aspects of recovery and how recovery plays a role in your training and is just as important as the work you do inside the gym. 

In this episode, Rebecca and I go over what the big four lifts are that we teach our new clients. We review the squat, overhead press, deadlift and bench and discuss how/why these lifts have great carry over into our daily living. 

In this episode, Rebecca and I discuss how to incorporate conditioning into your strength training program and strike a balance between the two. You don't have to give up running, biking or your Orange Theory class!! But you do need to find a balance between doing both. 

In our 3rd episode, Rebecca and I discuss how we help people get started on day one with their barbell training, what you can expect on first day and how consistency is the key to success. 

In today's episode, Rebecca and I talk about our backgrounds and what eventually led us to begin strength training. From dancer to coach and runner to personal trainer and strength coach, each of us had a different yet similar path to training under the bar. 

In the first episode, we discuss the origin of our podcast and why we decided it should be about the Everyman (as in the Everyman play), the every person. We, as strength coaches, coach and instruct a very general population and work hard to help  every person find his/her own strength/fitness journey. This podcast is not for just women or men or athletes, young or old.....it is for YOU.