welcome to Project Phoenix, today we will be discussing Cardio!

the new project phoenix Instagram page is up now!! click the link and give it a follow or bring shame to your family. -->https://www.instagram.com/_project__phoenix_/

for all inquiries please reach out to me via email at sitesdakota@yahoo.com or you can send me a voice message at https://podcasters.spotify.com/pod/show/boiseboys/message

links to all my sourced information is below so you can look further into the facts outlined in today's episode! 

endurance and stamina breakdown!

https://www.healthline.com/health/exercise-fitness/endurance-vs-stamina

necessary excersize amounts per week!

https://www.cdc.gov/physicalactivity/basics/adults/index.htm#:~:text=Each%20week%20adults%20need%20150,Physical%20Activity%20Guidelines%20for%20Americans.&text=We%20know%20150%20minutes%20of,do%20it%20all%20at%20once.

how much water should i drink?!

https://www.pennmedicine.org/updates/blogs/health-and-wellness/2015/may/how-much-water-do-you-need-each-day#:~:text=As%20a%20general%20rule%20of,are%20performing%20non%2Dstrenuous%20activities.

what to eat after a workout!!! and why?!?!

https://www.healthline.com/nutrition/eat-after-workout#TOC_TITLE_HDR_4

welcome to Project Phoenix, today we will be discussing Adipose tissue! more commonly known as body fat.

for all inquiries please reach out to me via email at sitesdakota@yahoo.com or you can send me a voice message at https://podcasters.spotify.com/pod/show/boiseboys/message

links to all my sourced information is below so you can look further into the facts outlined in today's episode! 

Youtube channel : "Institute of human anatomy"

https://youtu.be/dlaZ6VZGV8o?si=bM6pUl1rpcXKOKJ6

adipose tissue

https://www.healthline.com/health/types-of-body-fat

BMI calculator

https://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

welcome to Project Phoenix, today we will be discussing rest days and the importance of chilling out bro!

for all inquiries please reach out to me via email at sitesdakota@yahoo.com or you can send me a voice message at https://podcasters.spotify.com/pod/show/boiseboys/message

links to all my sourced information is below so you can look further into the facts outlined in today's episode! 

rest and recovery

https://www.canr.msu.edu/news/the_importance_of_rest_and_recovery_for_athletes

sleep recommendation

https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898

yoga videos with bird

https://www.youtube.com/@YogaWithBird

benefits of rest

https://www.medicalnewstoday.com/articles/rest-day#benefits

welcome to Project Phoenix, today we will be discussing supplements such as vitamins, minerals, amino acids and proteins in part 1 of 2. as well as my personal take on supplementation.  for all inquiries please reach out to me via email at sitesdakota@yahoo.com or you can send me a voice message at https://podcasters.spotify.com/pod/show/boiseboys/message

links to all my sourced information is below so you can look further into the facts outlined in today's episode! 

vitamin C and iron relations

https://www.healthline.com/nutrition/increase-iron-absorption#tips

vitamins, minerals, and the foods that bear them

https://www.health.harvard.edu/staying-healthy/listing_of_vitamins

fat soluble vitamins

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4810759/

Welcome to Project Phoenix, today we discuss how to calculate your maintenance level of daily calories, and how to incorperate the proper nutrition for your specific goals. for all inquiries please reach out to me via email at sitesdakota@yahoo.com or you can send me a voice message at https://podcasters.spotify.com/pod/show/boiseboys/message

links to all my sourced information is below so you can look further into the facts outlined in today's episode! happy eating!

BMR, and PAL algorithms

https://www.ucl.ac.uk/~ucbcdab/enbalance/definitions.htm

BMR calculator

https://www.calculator.net/bmr-calculator.html?ctype=standard&cage=26&csex=m&cheightfeet=5&cheightinch=7&cpound=220&cheightmeter=180&ckg=60&cmop=0&coutunit=c&cformula=m&cfatpct=20&x=92&y=9

micro and macro nutrients

https://health.clevelandclinic.org/macronutrients-vs-micronutrients/

welcome to project phoenix, today we discuss the fundamentals of strength training in hopes to get new comers in the gym off on the proper footing, for all inquiries please reach out to me via email at sitesdakota@yahoo.com or you can send me a voice message at https://podcasters.spotify.com/pod/show/boiseboys/message

links to all my sourced information is below so you can look further into the facts outlined in today's episode! happy lifting!

atp restoration links ******************

creatine phospate

https://www.sciencedirect.com/topics/neuroscience/creatine-phosphate#:~:text=It%20is%20extremely%20important%20in,5%20minutes%20to%20replenish%20100%25.

glucose

https://bio.libretexts.org/Bookshelves/Introductory_and_General_Biology/Introductory_Biology_(CK-12)/02%3A_Cell_Biology/2.19%3A_Glucose_and_ATP

anaerobic respiration

https://bio.libretexts.org/Bookshelves/Introductory_and_General_Biology/Introductory_Biology_(CK-12)/02%3A_Cell_Biology/2.31%3A_Anaerobic_and_Aerobic_Respiration

fast twitch and slow twitch research

https://www.healthline.com/health/fast-twitch-muscles

source of info on health benefits of weight training

https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670

welcome to Project Phoenix, this is sure to be interesting for all of us. if you have any questions or curiosities you would like me to discuss please leave a detailed voice message on my page, there is a 1 minute cap on our voice messages. link below, thanks for checking out my podcast!

https://podcasters.spotify.com/pod/show/boiseboys/message