Monarch Fitness

emmahagen-10

All about the fitness industry with relevant exercise science, myths, common "knowledge", and how to overcome personal challenges within the fitness industry. Views on fitness concepts, training methods, current sports, etc.

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20 episodes
Avg 22 min
English

Episodes 20

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S1 · E20
September 26 · 24 min
The Power of Consistency
Motivation comes and goes, but consistency is what creates lasting results. In the Season 1 finale, we break down why simply showing up, adapting when things get hard, and trusting the process can transform your fitness, strength, and life. We’ll also reflect on the journey of Monarch Fitness Podcast and what’s ahead for Season 2.
S1 · E19
September 19 · 32 min
Deadlifts Are the GOAT: The Most Functional Exercise
Is the deadlift really the GOAT of all exercises? In this episode, we break down why the deadlift is so functional, where its “dangerous for your back” reputation comes from, and how to get stronger safely. Plus, I’m joined by powerlifting legend Jen Thompson to get her take on the deadlift.
S1 · E18
September 12 · 22 min
Strength vs. Power: What Actually Makes a Better Rugby Player?
In this episode of Monarch Fitness Podcast, we break down the difference between strength, power, and rate of force development and what actually makes a better rugby player. We explore how strength transfers to the field, why explosiveness and strength-to-weight ratio matter, and how rugby players can train to become stronger, faster, and more powerful. In this episode, we have a special guest, @strongwithgrace on instagram, Grace who is a Rugby player at Ohio State! She shares her experience as a rugby player, her in-season and off-season training and recovery, and how her passion for lifting transfers to athletic performance in the intense sport of Rugby!
S1 · E17
September 5 · 16 min
Fitness Trackers: Do they Help us Become Healthier?
In this episode, we explore how fitness trackers can help us build healthier habits while also potentially leading to over-monitoring. We discuss what metrics trackers measure, how accurate those measurements are, which data is actually useful, and when tracking can become unnecessary or obsessive.
S1 · E16
August 29 · 28 min
More Than Play: What does Pediatric Physical Therapy do?
In this episode of Monarch Fitness, we explore the world of pediatric physical therapy and why it’s about so much more than simply “playing with kids.” Joined by Peyton Mitrick, SPT, we discuss how pediatric PT helps children build strength, balance, coordination, mobility, and independence. From turning games and obstacle courses into purposeful therapy to supporting developmental milestones like sitting, crawling, and walking, this episode breaks down the clinical reasoning behind play-based movement and the meaningful impact pediatric physical therapy can have on a child’s development.
S1 · E15
August 22 · 16 min
Hybrid Training: Can you Build Strength & Endurance Without Sacrificing either?
In this episode of Monarch Fitness, we explore hybrid training- also known as concurrent training and whether it is possible to build strength, muscle, and endurance without completely sacrificing one for the other. We break down how the body adapts differently to resistance and endurance training, from muscle fiber adaptations and strength development to VO₂ max and mitochondrial biogenesis, the interference effect, why cardio duration, intensity, recovery, fueling, and overall training volume matter, and tips on how to practically program both styles of training around your primary goals. Whether you’re a powerlifter training for a 5K, a runner wanting to get stronger, or someone training for an event like HYROX, this episode is all about finding the right balance and training with purpose.
S1 · E14
August 15 · 26 min
Use It or Lose It: What REALLY Happens When You Stop Training?
In this episode we discuss what the "Use it or Lose it" principle is, how it pertains not only to muscle but neurologically speaking as well, and our experiences as Physical Therapy Technicians within the field seeing the principle first hand. Joining me is Ella Casey, current ASU student and fellow PTT.
S1 · E13
August 8 · 30 min
One Scientific Law Every Woman Should Know (Wolff's Law Explained)
In this episode of Monarch Fitness, we explore Wolff's Law and how bone adapts to the demands placed on it, with a special focus on women's health and performance. We discuss the science behind bone remodeling, the impact of resistance training, nutrition, and hormones, and how women can use these principles to build stronger bones, reduce injury risk, and improve long-term health at every stage of life. On today's episode, Kyla Pontoni joins us, she is a GCU Alumni with her B.S and currently a Physical Therapy Technician and aspiring future Physical Therapy Assistant.
S1 · E12
August 1 · 20 min
Top 3 Fitness Trends of 2026: What's Actually Worth Your Time?
Every year, the fitness industry comes up with new trends, whether they stick around for a couple of months or completely change the way we train. In this episode, we look at the actual exercise science behind 3 biggest fitness trends and rate them with science truth and research that is up to date. The 3 fitness trends discussed within this episode is #1: Hybrid Training and the culture behind it, #2: Zone 2 Cardio, and #3: Creatine going mainstream. Do these fitness trends actually work scientifically? Are they worth investing in yourself? How do I properly benefit from engaging in these "trends"? Lets get into it, lets see if these are popularized trends or actual life hacks.
S1 · E11
July 25 · 24 min
How FIFA came to be; Why Soccer brings the World Together
In this episode we explore the history of Soccer, why is Soccer the World’s Sport and debunk the ongoing debate of the sport's name, Soccer VS Futbol. Since the world cup is coming to an end, we have a special episode discussing the upbringing of the FIFA competition and the federation itself. Physical Therapy Technician and aspiring Physical Therapy Student, Lex joins us as she is a soccer athlete herself, coaches soccer, and overall is surrounded by soccer being a huge fan herself.
S1 · E10
July 18 · 28 min
ACL Rehab & The Importance of Power & Plyometrics in Training
This is season 1, episode #10, in this episode we discuss ACL statistics and get into our special guest, Sophia DeMeo's ACL rehab journey as well as the importance of power and plyometric training within the rehab journey & training in general. A common misconception is that ACL tears can happen only happen when another player crashes into you, but it often happens during non-contact accidents 70-80% of the time. Within this episode state factual data within the United States as well as worldwide. We also discuss the importance of participating in multiple sports as an adolescent athlete. Power and plyometric training is often overlooked, but in addition with strength training, they both play in hand with return to sport stats and decrease the risk of a tear from happening again. Shoutout to Sophia's online personal training business, Forge. Check them out on instagram: @sophdemeo
S1 · E9
July 11 · 26 min
The Energy Drink Generation: Do's and Dont's of Caffeine
This is season 1, episode 9 and in this episode, we discuss different forms of caffeine, primarily focusing on energy drinks. As well as dosage of caffeine and management tips and how to properly gage when enough is enough. On this episode, my special guest in Vlera Syla, she is an ASU graduate with her B.S in Medical studies and currently a Physical Therapist Technician who aspires to get into a career within either involving pediatrics or PA school. Together, we discuss our experiences with caffeine as a young adult and as well take a dive into factual statistics and ingredients incorporated in energy drinks. The big takeaway is to find a medium and not to depend on caffeine all the time, all day.
S1 · E8
July 4 · 33 min
Controlling your Mind to Physically Thrive
In this Episode we have our first big time special guest, 2 x Team USA Powerlifter, 1x National Champion, Arielle Patras. I met her in the Cayman Islands during the 2025 NAPF competition, we quickly bonded over the mutual love for rapper, NF's music. We discuss her lifting career and current training along with what's next for her. We also discuss mindset mentality when it comes to Powerlifting especially and how controlling your mind correlates to physically thriving. In a fun matter, we relate NF's music to that shift in mentality, and since it is pride month (recorded in June) as well, shoutout to the LGBTQ+ community and having representation within the sport. Having diverse figures within the community is very important and it does impact people! Also, Happy 4th of July!
S1 · E7
June 27 · 31 min
How to Avoid Fake Foods & Gain Muscle on a Budget
In this episode we explore how to differentiate real food from fake food and discuss ultra-processed foods within industry. How ultra-processed food is the "new" tobacco and how the tobacco industry has their legacy within the food industry through fake food in grocery stores. Tips on how to budget and still gain lean muscle with special guest, Gigi Krupa, a friend of mine from middle & high school who is also an excellent cook & Western Washington University Graduate!
S1 · E6
June 20 · 17 min
Endurance Training for Pop-Stars
Have you ever wondered how Taylor Swift has the endurance stamina to get through all 149 shows in her Eras tour? Ever wonder about the correlation of Harry Styles marathon prep has had on his performances during his tour? In this episode, we discuss Endurance Training for Pop Stars. How endurance training has shaped these pop star's stamina and aerobic capacity. In this episode, my special guest is Jessie Lahusky, SPT at NAU and the #1 Harry Styles fan.
S1 · E5
June 13 · 19 min
Combating CrossFit Burnout
If you are into the fitness and or CrossFit community, we all have dealt with burnout before. In this episode we explore what CrossFit burnout is and how to combat it. In this episode, our special guest is Tara Wright, Occupational Therapist specializing in hand at Spooner Physical Therapy and also one of my friends. She shares her journey as an athlete and her experience with CrossFit burnout along with how she overcame and found herself again within the fitness community now as a #shehulk with general functional fitness. Give it a listen! Follow and click the notification button for every episode!
S1 · E4
June 6 · 17 min
The Importance of Pelvic Floor Therapy
What is Pelvic Floor Therapy? What types of populations do Pelvic Floor Therapy? How is Pelvic Floor Therapy conducted? We will be exploring these questions in this episode with special guest, Carrie Yaeger from Spooner Physical Therapy/Sports Medicine, a specialist in Pelvic Floor Therapy and the Regional Director of Clinic Operations.
S1 · E3
May 30 · 15 min
The 3 Pillars of Recovery as a Powerlifter
In this episode I discuss the 3 pillars of recovery and what I have learned over the years during my time in college & within an internship I had. Facts about nutrition, sleep, and hydration. My own personal opinions on recovery and how my mindset has shifted as I've learned more about recovery. How I've applied the 3 pillars of recovery as a powerlifter within my prep for last week's Powerlifting meet during the prep phase.
S1 · E2
May 23 · 10 min
Never Too Late for a Gym Date
Think its too late to get into the gym? Its never is, the gym has no age restriction. The hard part is starting out and thats valid. Find what movements you enjoy at the gym, incorporate resistance training into your life, you will not get "too bulky", fear is a liar so stop letting it control your outcome.
S1 · E1
May 16 · 11 min
The Skinny Epidemic as a Woman
Discussing the Skinny epidemic and how woman think strong = skinny. Looking at facts, science based facts, and viewpoints. Lets lift each other up as women in the gym and around our community. Lets set ourselves up for long term physical and mental health and body image.

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