Personalizing Fitness by ADAPTing (feat. Philip Pape)

What if you could take the guesswork out of fitness and create a truly personalized approach that actually works for you? 

In this episode, Philip Pape joins Jenn Trepeck to discuss his ADAPT framework, a step-by-step guide to personalizing your fitness routine. They talk about the importance of assessing your current situation, taking action, and analyzing your progress to make informed choices. Philip shares his insights on how to progress in strength training, adapt to injuries, and use evidence-based strategies to achieve your goals. Whether you're a beginner or an advanced athlete, this episode is packed with actionable tips and techniques to help you take your fitness to the next level. So, let's get started!

The Salad With a Side of Fries podcast, hosted by Jenn Trepeck, explores real-life wellness and weight loss, debunking myths, misinformation, and flawed science that surround our understanding of nutrition and the food industry. Let’s dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store.

IN THIS EPISODE: 

• (00:00) Intro: NEAT, aka non-exercise activity thermogenesis
• (04:57) Philip’s experience of flailing around in the world of fitness
• (07:54) The importance of measuring energy and performance      
• (12:26) Introducing the ADAPT framework
• (14:56) “A” stands for ACCESS  - movement and capacity for activity 
• (16:31) "D" stands for DO - the importance of taking action and collecting data
• (17:53) “A” stands for ANALYZE - what are you keeping track of
• (21:42) “P” stands for PIVOT - making subtle changes
• (23:12) “T” stands for TEST - doing a controlled experiment
• (27:54) Discussion of progression in strength training, emphasising overload and rest
• (31:25) Does your plan or program meet your goals and the value of coaching
• (33:07) Personalizing walking and how to make it a habit, citing the benefits of increased non-exercise activity thermogenesis (NEAT)
• (37:48) The importance of using affected areas and promoting blood flow when injured
• (41:01) Building a home gym and the importance of mindset and moving forward

KEY TAKEAWAYS:

• Personalizing fitness is crucial for achieving success, and it starts with assessing your current situation, including your goals, lifestyle, and constraints. By understanding your unique needs, you can create a tailored approach that works for you.
• Tracking progress and analyzing data are essential for making informed choices and adjusting your approach as needed. This includes monitoring metrics such as body composition, resting heart rate, and biofeedback, and using that data to pivot and make changes to your training and nutrition plan.
• Patience and persistence are key when it comes to achieving your fitness goals. By focusing on progressive overload and consistent data collection, you can make steady progress and celebrate small wins along the way. It's also important to reframe your wins and focus on the positive changes you're experiencing, rather than getting discouraged by setbacks or plateaus.

QUOTES:        

(01:00) "One thing you'll learn from almost every episode is that we talk about guidelines, not gospel. There’s biology, then we figure out how that works for each of us.” - Jenn Trepeck

(11:36) "Even if you are not physically injured, the mental component of feeling like something's wrong with you is so much bigger than people realize.” - Jenn Trepeck

(20:20) “We're not focusing on any one measurement in isolation or any one data point. It's about the collective and patterns.” - Jenn Trepeck

(23:57) “I like the idea of TEST because it reinforces what we often talk about,...