Train Like a Triathlete – Podcast Ep. 35

Train Like a Triathlete – Podcast Ep. 35


Welcome to the 35th episode of the Living Healthy Podcast, presented by LA Fitness.

On this episode of the Living Healthy Podcast, we sit down with Triathlon Champion, Dave Ruby, to learn what it takes to compete among the best. 

Having competed in Ironman and Xterra Triathlon Championship Competitions on 6 continents, earned World and National Champion titles, and taken home multiple first place wins, Dave Ruby is the man to ask about the sustainability of an active lifestyle at almost 60 years old.  

His answers showcase the importance of training and dedication, but more importantly the enjoyment of what you’re doing and the experience of the moment. Listen in to hear Dave’s perspective and take some of his contagious motivation.

How Are We Doing? 


This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Timecard Markers – Train Like a Triathlete – Podcast Ep. 35   

Intro 

 0:01 

Introduction of Triathlete, Dave Ruby 

2:42 

How Long Dave Has Been Competing 

3:51 

What is an Ironman Competition? 

4:10 

How Dave Got His Start 

5:11 

How Many Times a Year do You Race? 

6:31 

How Do You Train for an Ironman Competition? 

7:23 

How Does Your Mentality Work in Competition? 

10:08 

What Do You Do in the Gym to Prepare? 

11:55 

What Does Your Gym Routine Look Like? 

13:05 

How Do You Balance Training and Recovery? 

15:12 

What is it Like to Run Such Long Distances? 

17:33 

When the Race Gets Tough, How Do You Push Through? 

19:10 

Have You Ever Had to Stop During a Race? 

21:12 

What Do You Like the Most About Competing? 

23:13 

Racing in Alaska and Hawaii – Moose and Open Waters 

25:06 

What is Your Process for Setting a Goal for Yourself? 

28:00 

Do You Have a Favorite Place or Competition? 

29:13 

Do You Have to Train Differently for Different Climates? 

31:52 

Actionable Advice 

34:49 

Outro 

36:44 


Recommended Podcast Episodes 

How to Like Running – Podcast Ep. 34

How to Like Running – Podcast Ep. 34


Welcome to the 34th episode of the Living Healthy podcast, presented by LA Fitness.

On this episode of the Living Healthy Podcast, we speak with Greg McMillan, Founder and Head Coach at McMillan Running and former National Trail Marathon Master’s Champion.

Having trained everyone from new runners to Olympians, Greg understands what it takes to run for the first time and what training looks like for those looking to up their game. Listen in to learn some things you may not know about running, to bust some misconceptions about its effects on your joints, and to hear a gross bug story from Andrew. 

How Are We Doing? 


This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Timecard Markers – How to Like Running – Podcast Ep. 34  

Intro 

 0:01 

Introduction of Founder and Head Coach at McMillan Running, Greg McMillan, M.S 

2:08 

What Makes You So Passionate About Running? 

2:34 

What are Some Reasons to Add Running to Your Routine? 

3:49 

The Shared Experience Among Runners 

6:07 

What Would Help New Runners Get Started? 

8:21 

Is it Difficult to Get into Running in Baby Steps? 

11:19 

Is it Important to Find Out What Kind of Runner You Are? 

13:42 

Do You Need Special Shoes for Distance Running? 

15:38 

What is a Good Distance to Start with If You’re Training for a 5K? 

16:33 

Stride and Cadence to Increase Pace in Long Distance Running 

17:35 

Recommendations for Hydration Before and During a Run 

19:02 

If You’re Not Well Hydrated, Should You Avoid Running? 

21:43 

What are the Right Shoes for Sprinters? 

22:30 

Are Intervals the Right Way to Train for Sprinting? 

23:19 

What is a Good Starting Routine for Beginners? 

24:17 

What Is Running’s Physical Toll on Your Body? 

25:09 

Is Running Good for Losing Weight? 

26:32 

What is Good or Bad Running Form? 

27:32 

Can Music’s BPM Enhance Your Cadence? 

30:58 

Should You Stretch Before or After Running? 

32:41 

Myth Busting: Will Running Cause Your Skin to Sag Over Time? 

36:36 

Actionable Advice 

39:00 

Outro 

41:19 


Recommended Podcast Episodes 

The Importance of Sleep – Podcast Ep. 33

The Importance of Sleep – Podcast Ep. 33


Welcome to the 33rd episode of the Living Healthy podcast, presented by LA Fitness.

On this episode of the Living Healthy Podcast, we speak with Dr. Bob Davari to discuss the importance of sleep and what happens when you don’t get enough. We assure you this episode is not one to sleep through. You’ll hear about how your body’s rest time impacts your weight, the health of your brain, your memory, and a lot more. Listen in to hear what Dr. Davari has to say about this important component of your day-to-day life.

How Are We Doing? 


This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Timecard Markers – The Importance of Sleep – Podcast Ep. 33   

Intro 

 0:01 

Andrew Shares His Sleep Stories 

0:23 

Introduction of Dr. Bob Davari of Kaiser Permanente Orange County 

3:44 

Why Do We Sleep and What are the Benefits of Sleep? 

4:16 

What Happens (Chemically) in the Body During Sleep? 

6:33 

Impact of Interrupted Sleep on Memory 

7:55 

The Most Important Part of Your Sleep Cycle 

10:04 

Regulating Your Wake-Up Time 

12:28 

Do You Have to Get All Your Sleep Hours at the Same Time? 

13:46 

What to Do if You Can’t Sleep 

14:17 

Do Naps Help? 

15:34 

Chronic Insomnia and Trouble Sleeping 

17:01 

How Does Exercise and Room Temperature Play into Sleep? 

22:31 

What is Sleep Apnea and What are its Challenges?  

25:03 

What Happens to the Mind and Body When Not Getting Enough Sleep? 

29:13 

Can You Age Faster if You’re Losing Sleep? 

32:58 

Can Insufficient Sleep Affect Metabolism? 

35:49 

How Much Does Sleep Affect Mood? 

38:22 

Can You Catch Up on Lost Sleep? 

41:08 

Can You Get Too Much Sleep? 

42:54 

How Long Does It Take to Change Your Sleep Schedule? 

44:01 

How to Manage Jet Lag 

45:39 

As a Nation, Are We Getting Less Sleep? 

46:24 

Actionable Advice 

48:46 

Outro 

50:58 


Recommended Podcast Episodes 

Fruits and Veggies – Part 2 – Podcast Ep. 32

Fruits and Veggies – Part 2 – Podcast Ep. 32


Welcome to the 32nd episode of the Living Healthy podcast, presented by LA Fitness.

On this episode of the Living Healthy Podcast, we continue our discussion with Debbie James, RDN, to dish out the details on super-fruits and veggies. We talk about how to incorporate more into your daily diet, whether they can help you bulk up or trim down, and how you can actually alter your taste buds so they taste better!

Listen in now!

How Are We Doing? 


This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Timecard Markers – Fruits and Veggies, Part 2 – Podcast Ep. 32   

Intro 

0:01 

Brittany’s Story 

0:34 

Jumping into Part 2 with Debbie James, RDN 

3:41 

Are There Certain Fruits/Veggies That Help You Bulk Up or Lose Weight? 

2:54 

Is it Better to Eat Locally Sourced Fruits and Veggies? 

4:38 

Is There a Better Time of Day to Eat Fruits and Veggies to Bulk Up? 

5:48 

Which Ones Are the Super-Fruits and Super-Veggies? 

8:03 

Can You Change Your Taste buds to Like Veggies? 

10:00 

Are There Any Tips to Get Kids to Eat Veggies? 

12:00 

Cooking with Olive Oil versus Coconut Oil 

15:11 

Does Juicing Hold Long-Term Benefits? 

17:05 

Actionable Advice 

18:20 

Outro 

19:24 


Recommended Podcast Episodes 

Fruits and Veggies – Part 1 – Podcast Ep. 31

Fruits and Veggies – Part 1 – Podcast Ep. 31


Welcome to the 31st episode of the Living Healthy podcast, presented by LA Fitness.

On this episode of the Living Healthy Podcast, Debbie James, RDN, answers some questions about fruits and veggies. Can they lose nutrients if they’re frozen? Is there a difference between organic and non-organic? We even get to hear the Drake story Brittany teased us about at the end of Episode 30. 

Listen in to learn the answers to these questions and many more. Then, don’t forget to come back for Part 2! We’ll be talking about super-fruits and veggies, giving you some cooking tips, and discussing whether you can change your taste buds to make veggies taste better! You don’t want to miss it!

How Are We Doing? 


This podcast should not replace any exercise program or restrictions, any dietary supplements or restrictions, or any other medical recommendations from your primary care physician. Before starting any exercise program or diet, make sure it is approved by your doctor.

Timecard Markers – Fruits and Vegetables – Podcast Ep. 31, Part 1 

Intro      

Begins at 0:01 

Introduction of Registered Dietician – Debbie James 

3:15 

What Do Fruits and Vegetables Contain That Our Bodies Need? 

3:45 

Are Any of These Nutrients More Important Than Others? 

4:34 

In General, How Many Servings Should We Eat Per Day? 

6:03 

Is There a Difference Between Organic and Non-Organic Produce? 

9:40 

Nutrional Value of Different Types of Fruits and Veggies – See Chart* 

11:22 

Do Fruits and Vegetables Lose Nutrients if They’re Not Consumed Whole? 

14:56 

Do Fruits and Vegetables Lose Nutrients if They’re Frozen? 

16:20 

Are There Certain Veggies You Can Eat to Lose Weight or Bulk Up? 

18:29 

Fruits and Vegetables – What You Can Expect in Part 2 

18:51 

Outro 

19:55 

* Image Source: The contents of this chart were originally published in the IARC Handbooks of Cancer Prevention, Volume 8, Fruits and Vegetables. They have been edited and updated from the original for brevity and relevance. For the complete and original chart, please see the following citation: “Chapter 1: Definitions and Classifications for Fruit and Vegetables.” IARC Handbooks of Cancer Prevention, Volume 8, Fruit and Vegetables, by Harri Vainio, IARC Press, 2003, pp. 20–21.


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