Fivex3 Radio
100 episodes - English - Latest episode: 8 days ago -Broadcasting from Baltimore, MD, home of crab cakes, Natty Boh and The Wire, Fivex3 Radio is a podcast for the every person, because strength is for everyone. The host of the podcast is Emily Socolinsky, owner of Fivex3 Training, a strength and conditioning gym in Baltimore, along with one of her coaches, Rebecca Fishburne. Each week, Rebecca and Emily will discuss the ins and outs of strength training, why there is a no one size fits all approach, and why strength is so important in your daily life. Emily has been a Starting Strength Coach since 2010 and has owned and operated Fivex3 Training for the past 9 years. Emily was active as a professional dancer and teacher for over 20 years. During that time, she focused on strength training and a variety of cross-training methods that helped her grow and develop as a dancer and athlete. Her website is www.fivex3.com. Rebecca has been a Starting Strength Coach since 2018. She became a personal trainer in 2008 and has been working with people under the bar since 2016. Her website is www.cornerstonestrengthmaryland.com. She works with individuals in person and online.
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Episodes
Why Hire a Coach? Part Three
April 17, 2024 22:00 - 46 minutes - 31.8 MBIn 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.
Action and Intention: Part Two
April 03, 2024 17:00 - 47 minutes - 33 MBIn 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.
What is YOUR Why? Part One
March 13, 2024 18:00 - 54 minutes - 37.3 MBIn 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.
What is YOUR Why?
March 13, 2024 18:00 - 54 minutes - 37.3 MBIn 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.
Recovery: Do you know how to recover between workouts?
February 28, 2024 19:00 - 51 minutes - 35.1 MBIn 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.
How does one learn to get TIGHT?
February 14, 2024 18:00 - 1 hour - 61.9 MBIn 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
What does "Fitness" look like?
January 31, 2024 18:00 - 46 minutes - 32.1 MBIn today's episode, Rebecca and I discuss the topic of "Fitness" and what makes someone "look" fit? What does fitness look like to you?
Let's talk about Incontinence, baby.
January 17, 2024 18:00 - 1 hour - 53.8 MBIn 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 Duv...
Powerlifting or Strengthlifting Meet Curious??
December 13, 2023 18:00 - 1 hour - 49.4 MBIn 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
What IS the BEST strength program for getting stronger?
November 29, 2023 18:00 - 55 minutes - 38.2 MBIn 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/
Training during the Holidays
November 15, 2023 18:00 - 48 minutes - 33.1 MBIn 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/
Training after an illness or long lay off
November 01, 2023 20:00 - 46 minutes - 32 MBIn 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-rnICYDpehD...
Talking Mental Health with Dr. Frederick Houts, MD
October 19, 2023 18:00 - 1 hour - 44.6 MBIn 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/
How to Spot a Bench/Squat: Do ya know how?
October 04, 2023 18:00 - 38 minutes - 26.3 MBIn 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!!
Safety in the Gym: Use your spotter arms!!
September 20, 2023 17:00 - 49 minutes - 34 MBWe 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...
Off for August!!! See you in September!
August 02, 2023 19:00 - 3 minutes - 2.17 MBRebecca and I are taking the month. Yay! Vacation! We will return in September with new topics, interviews and fun. Please join us then!
Our 2nd Interview with Manny, Powerlifter Extraordinaire
July 19, 2023 17:00 - 1 hour - 56.3 MBIn 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.
Training in the Heat
June 28, 2023 16:00 - 39 minutes - 26.9 MBIn 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
To Deload or Not to Deload, That is the Question.
June 14, 2023 16:00 - 49 minutes - 33.9 MBIn 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
Time Constraints and Training
May 31, 2023 11:00 - 41 minutes - 28.9 MBIn 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.
Mental Health and Strength Training
May 17, 2023 16:00 - 1 hour - 42.3 MBMay 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/traini...
Talking Strength and Training Programs for Older Lifters with Dr. Lynette Ewart, GP
April 18, 2023 17:00 - 1 hour - 71.6 MBIn 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 ca...
How we have changed: From Cardio Queens to Strong Women
April 05, 2023 17:00 - 1 hour - 45 MBIn 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.
Strength Training: What will happen to my body?
March 15, 2023 17:00 - 52 minutes - 36.2 MBIn 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!!
Interview w/Fivex3 Member and American Record Deadlift Holder , Manny Rechthand
March 01, 2023 19:00 - 1 hour - 63.1 MBIn 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.
Finding the right Gym Community
February 15, 2023 16:00 - 50 minutes - 34.5 MBIn 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.
A Re-Set in the New Year
January 11, 2023 17:00 - 50 minutes - 34.6 MBHappy 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. ;)
From the Archives: Training through stress
November 30, 2022 18:00 - 44 minutes - 30.6 MBThis 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.
Training during the Holidays: How to find balance
November 16, 2022 18:00 - 38 minutes - 26.6 MBIn 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 Therap...
The Winter Blues: How do we stay consistent?
October 26, 2022 15:00 - 44 minutes - 30.5 MBIn 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/
From the Archives: What's the most important thing for an untrained, middle aged person?
October 12, 2022 16:00 - 1 hour - 45.8 MBThis 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.
External Focus Instructions vs. Internal Focus Instructions: Does it matter?
September 28, 2022 17:00 - 38 minutes - 26.3 MBIn 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:h...
External Focus Instructions vs. Internal Focus Instructions: Does it matter?
September 28, 2022 17:00 - 38 minutes - 26.3 MBIn 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:h...
Asymmetry in Training
August 31, 2022 17:00 - 47 minutes - 32.5 MBIn 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.
Asymmetry in Training
August 31, 2022 17:00 - 47 minutes - 32.5 MBIn 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.
The Bulky Myth
August 17, 2022 17:00 - 50 minutes - 34.6 MBIn 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-powerlift...
Training Teenagers
August 03, 2022 15:00 - 1 hour - 43 MBIn 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 [email protected].
Training Teenagers
August 03, 2022 15:00 - 1 hour - 43 MBIn 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 [email protected].
Helpful Cues for the Big Four Lifts: Part 4 - The Press
June 29, 2022 19:00 - 1 hour - 43.7 MBIn 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
Helpful Cues for the Big Four Lifts: Part 4 - The Press (Part Four)
June 29, 2022 19:00 - 1 hour - 43.7 MBIn 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
Helpful Cues for the Big Four Lifts: The Deadlift (Part Three)
June 15, 2022 18:00 - 1 hour - 46.2 MBIn 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. ;)
Helpful Cues for the Big Four Lifts: The Bench (Part Two)
June 01, 2022 18:00 - 56 minutes - 39 MBIn 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/emilysoc...
Helpful Cues for the Big Four Lifts: The Squat (Part One)
May 18, 2022 17:00 - 52 minutes - 35.9 MBIn 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.ulmanfounda...
Gear!! What's in YOUR gym bag??
May 04, 2022 18:00 - 57 minutes - 39.4 MBIn 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
Online Coaching vs. In Person Coaching - Pros and Cons
April 06, 2022 17:00 - 49 minutes - 34.3 MBIn 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/
Bi's and Tri's and Thighs, Oh My! The Accessory Lifts Podcast
March 23, 2022 19:00 - 51 minutes - 35.5 MBIn 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/
Charm City Strongwomen: An interview w/ two Strongwoman Athletes
March 09, 2022 18:00 - 1 hour - 42.6 MBIn 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 Febr...
Considerations for Older Lifters (And no, not the 35 year old!)
February 23, 2022 18:00 - 50 minutes - 34.8 MBIn 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-livin...
Considerations for Older Lifters (And no, not the 35 year old!)
February 23, 2022 18:00 - 50 minutes - 34.8 MBIn 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-livin...
New Year's Resolutions: Do they actually work?
February 09, 2022 18:00 - 1 hour - 44.3 MBWelcome 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 ap...