Tired of feeling overwhelmed by fitness options and information on the internet?  Frustrated by confusing trends and fads that seem to contradict each other?  Not sure where to start? We feel your pain, and Dr. Rand Michael is here to help.  ED trauma physician/USAF Officer by trade, Strength & Conditioning Coach by passion, Dr. Michael knows MORE than a thing or two about training and evidence based research. In episode 11 of the Live Deep podcast, Dr. Michael dispels fiction/feelings and carefully communicates the current facts around resistance training, endurance training, healthy habits, and how to craft a lifestyle that supports fitness goals.  The takeaway; don't over-complicate training and stick to the basics for sustainable growth. Amongst many topics, we discussed stigmas surrounding squatting, optimal fitness training routines and volumes, optimal endurance training, healthy mindset and habits, balancing a busy schedule, and the intersections of faith, family, and fitness.  Key Takeaways - Alternate between strength and endurance seasons in your fitness routine. - Consider individual preferences and goals when designing a training program. - Modify exercises and listen to your body to prevent injuries. - Include at least two resistance training sessions per week for a minimum of 30 minutes each - Incorporate zone 2 cardio into your fitness routine for overall health and longevity. Chapters 03:48 - Current Fitness Routine 09:16 - Definition of Strength Training 12:38 - Addressing Injuries and Modifying Exercises 18:08 - Strength Training Recommendations 21:39 - Strength Training Programming 25:35 - Endurance Training and Goals 32:20 - Seasonal Training Approach 35:08 - Maintenance Endurance Training 37:31 - Zone 2 Cardio and Heart Rate 38:49 - Benefits of Zone 2 Cardio 39:27 - The Importance of Low Intensity Aerobic Cardio 41:11 - Finding Time for Zone 2 Cardio 43:22 - Tips for Endurance Training 46:42 - Balancing Resistance Training and Endurance Training 49:41 - Maintaining a Balanced Lifestyle 55:51 - Creating Rhythms and Habits 58:48 - Flexibility in Training Time Follow and learn from Dr. Michael on Instagram @dr.captain_ Access Dr. Michael's coaching in the Altum Tribe: https://www.altumfitness.com/apps Join our Altum Fitness App waitlist here: www.altumfitness.com Live Deep, by Altum Fitness, is a show about breaking free from stress and unhealthy habits through physical and emotional fitness.  Join us weekly as we explore physical, mental, and spiritual wellness with frontline experts sharing actionable insights in the pursuit of discovering what it means to live a life that is truly DEEP.  #LiveDeep * The views expressed in this podcast episode are solely those of Rand Michael, and are not official statements, nor officially endorsed, by VCU or the United States AirForce