FitMitTuro Fitness Podcast: Recent Episodes

Turo Virta

Fitness industry is full of incorrect, even harmful information. I am NO BS Fitness and Weight Loss Coach and my goal is to give you science based information, told in a simple way. I love to share real people stories and interviews with fellow coaches or professionals. Follow me in IG @personaltrainer_turo

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Many women over 50 believe it's too late to build muscle.

The truth is... it's not.

In this episode, I sit down with author and strength advocate Jeanne Phares, who shares how a leukemia diagnosis completely changed her perspective on fitness, aging, and why muscle may be one of the greatest predictors of longevity.

We discuss why strength training becomes even more important after menopause, why cardio alone isn't enough anymore, how protein supports healthy aging, and why it's never too late to become stronger.

Whether you've never lifted a weight before or you're returning after years away from exercise, this episode will help you understand where to start and why it matters.

In this episode you'll learn:

• Why women lose muscle after 40 and 50
• Why strength training matters more than cardio for healthy aging
• The biggest myths that stop women from lifting weights
• Why lifting weights won't make you "bulky"
• How protein helps preserve muscle after menopause
• The best beginner exercises for women over 50
• How to build confidence before walking into a gym
• Why it's never too late to start getting stronger

Connect with Jeanne Phares

🌐 Website: https://www.sagelifestylepress.com

📘 Facebook: https://www.facebook.com/profile.php?id=61575050409134

📷 Instagram: https://www.instagram.com/sagelifestylepress

▶️ YouTube: https://www.youtube.com/@sage-lifestyle-press

🎵 TikTok: https://www.tiktok.com/@jeanne.sage_lifestyle

💼 LinkedIn: https://www.linkedin.com/in/jeanne-phares-79584a3/

🎁 Free Gift for listeners:
https://dl.bookfunnel.com/jn93r2q74p

Connect with Turo Virta

🌐 Website:
https://personaltrainerturo.it

🎙️ Podcast:
https://www.fitmitturo.com/

📷 Instagram:
https://www.instagram.com/personaltrainer_turo

🎵 TikTok:
https://www.tiktok.com/@personaltrainer_turo

If you enjoyed this episode, please subscribe, leave a review, and share it with someone who could benefit from this conversation.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

What if the answer isn't training harder... or resting more?

What if women over 40 need both?

In this episode, I sit down with yoga teacher, author, and movement educator Lizzie Lasater to talk about one of the biggest mistakes many women make during perimenopause: believing they must choose between strength and recovery.

We discuss why traditional exercise routines often stop working during midlife, how hormonal changes affect energy and recovery, and why real rest is one of the most overlooked tools for healthy aging.

You'll also learn why yoga alone isn't enough to maintain muscle as we age, how to combine strength training with restorative movement, and why "doing nothing" may be one of the healthiest things you can do.

In this episode you'll learn:

• Why women over 40 need strength training more than ever
• What happens during perimenopause and why your body feels different
• Why traditional yoga isn't enough to preserve muscle
• The difference between scrolling on your phone and true recovery
• How to know when your body needs rest instead of another workout
• Why muscle is one of the best investments for healthy aging
• How to build a sustainable movement routine that supports your body for decades

If you enjoyed this episode, please subscribe, leave a review, and share it with someone who needs this conversation.

Connect with Lizzie:
IG @lizzie.lasater

Website & Savasana Book: www.lizzielasater.com

Connect with Turo:
Website: https://personaltrainerturo.it/
Instagram @personaltrainer_turo

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

Seed oils are one of the most debated nutrition topics right now.

Some people say they are one of the biggest problems in modern nutrition. Others say the fear is exaggerated. And like with many nutrition topics, it can quickly become confusing.

In this episode, I’m joined by Cherie Calbom, also known as The Juice Lady. Cherie has a long background in nutrition, wellness, juicing, healthy living, and helping people make better food choices in a practical way.

My goal with this conversation is not to make nutrition extreme or fear-based.

The goal is to make it useful.

We talk about what seed oils are, why they became so common, where they are hidden, and what to know about cooking oils, healthy fats, processed foods, food quality, inflammation, energy, digestion, healthy aging, and simple swaps you can make in everyday meals.

You’ll learn:

what seed oils actually are
why they are so common in packaged foods and restaurants
how to read labels without becoming obsessive
which oils and fats Cherie prefers for cooking
where hidden oils often show up
why food quality matters for women over 40
how healthy fats fit together with protein, fiber, and strength training
how food choices may support energy, recovery, and long-term health
simple ways to eat better without trying to be perfect

This episode is for you if you’ve ever felt confused about oils, fats, processed foods, or what actually matters when you are trying to eat healthier.

Because nutrition does not need to become another thing you do perfectly.

But food quality does matter.

Small swaps, repeated consistently, can make a big difference.

Links mentioned in this episode:

https://juiceladycherie.com/

Instagram @juiceladycherie

If you want help building strength training and nutrition habits that fit your real life, you can learn more about my coaching options at personaltrainerturo.it.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

Most people don’t fail because they don’t know what to do.

They know they should move more, eat better, sleep more, drink more water, and take better care of themselves.

But when real life happens and things like stress, poor sleep, low energy, brain fog, emotional overload, work, family, and busy days, everything feels harder.

In this episode, I’m joined by Dr. Michael Bagnell, functional neurologist, brain health educator, podcast host, and clinical innovator.

We talk about why healthy habits can feel so difficult when your brain and nervous system are overloaded.

You’ll learn:

why sleep is one of the most important habits for brain health
how stress affects decision-making, cravings, motivation, and self-control
why willpower feels strong in the morning but weaker by the evening
what brain fog can mean, especially for women over 40
how HRV can help you understand recovery and training readiness
why scrolling, alcohol, and food can become an “off switch”
when exercise helps your nervous system and when it becomes another stressor
simple ways to support your brain with breathing, walking, sleep, sunlight, and recovery

This episode is for you if you’ve ever thought:

“I know what to do, but I just can’t seem to follow through.”

Maybe you don’t need more guilt, more pressure, or another perfect plan.

Maybe you need to understand what your brain and body are trying to tell you.

You can learn more about Dr. Bagnell’s work at Bagnell Brain Center and connect with him on social media @bagnell_brain_center

If you want help building a realistic fitness and nutrition routine that fits your real life, you can learn more about my coaching options at personaltrainerturo.it

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

Many women think their struggle with food is a discipline problem.

Sara Stansberry thought the same.

At one point, Sara found herself standing in the pantry late at night, eating chips not because she was hungry, but because she was overwhelmed, exhausted, and disconnected from herself.

What followed was a journey that helped her lose 52 pounds, rebuild self-trust, improve her relationship with food, and uncover the deeper emotional patterns driving her behavior.

In this episode, we talk about:

Why emotional eating is often a signal, not the real problem
How people-pleasing and self-abandonment affect food choices
Why many women put everyone else's needs before their own
The connection between self-worth and healthy habits
Sara's three-question framework for difficult moments
How to stop relying on willpower and start building self-trust
Why showing up matters more than being perfect
The power of walking, strength training, and small daily actions
How to reconnect with yourself after years of putting yourself last

If you've ever stood in front of the pantry wondering why you keep eating when you're not hungry, this conversation is for you.

Connect with Sara:

Website: sarastansberry.com

Substack: sarastansberry.substack.com

Instagram: @sarastansberry

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

Most people don’t need more nutrition information.

They already know many of the basics.

They know protein matters.
They know vegetables are good.
They know extreme diets don’t work long term.
They know eating at night is often not really about hunger.

But knowing what to do is not the same as doing it in real life.

In this episode, I’m joined by Nicholas Kelly, a registered dietitian, public speaker, TEDx speaker, patient advocate, and someone who has lived with cystic fibrosis since he was three months old.

Nicholas brings a unique perspective because he understands nutrition from both sides: as a clinician and as a patient. He knows what it means to apply health advice in real life, with real challenges.

We talk about:

Why nutrition advice often fails in real life
Why people try to change too much too fast
How to make nutrition habits more practical and sustainable
Why behavior matters more than just having more information
How to reduce all-or-nothing thinking around food
Why emotional eating starts with awareness, not shame
How to make meals easier when life is busy
Why breakfast, water, fruit, and simple meal structure can make a big difference
Why carbs are not the enemy
How to stay patient when progress feels slow

This episode is for you if you’ve ever said:

“I know what to do, but I still can’t seem to do it.”

Because maybe you don’t need a stricter plan.

Maybe you need a more realistic one.

Learn more about Nicholas at nicholaskellyrd.com or find him on social media at @NicholasKellyRD.

If you want help building a training and nutrition routine that fits your real life, check my coaching options here:

personaltrainerturo.it

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

Most people don’t fail because they don’t know what to do.

They know protein matters.
They know strength training helps.
They know walking is good.
They know extreme diets don’t work long term.
They know eating at night is often not really about hunger.

But knowing what to do is not the same as doing it in real life.

Because real life has stress, family, work, low energy, emotions, travel, busy schedules, and days where the plan looks good in the morning but falls apart by the evening.

In this solo episode, I talk about the missing link between knowing what to do and actually doing it: having a system.

Not more motivation.
Not more guilt.
Not another perfect meal plan.
Not another extreme restart.

A real system helps you know what to do today, what to do on your worst days, how to restart after falling off, and how to build self-trust one small promise at a time.

I also share why I built my new Studio App and how it is designed to help people stop collecting random fitness advice and start following a realistic structure with workouts, nutrition habits, support, and simple daily actions.

This episode is for you if you’ve ever said:

“I know what to do, but I just don’t do it.”

Maybe you don’t need a stricter plan.

Maybe you need a system that actually fits your real life.

Learn more about the Studio App here:

https://studio.com/turo

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

Pain can make you want to stop moving.

Your knees hurt, so you avoid training.
Your back feels stiff, so you skip exercise.
Your shoulder hurts, so you think strength training is not for you anymore.

But what if stopping completely is not always the answer?

In this episode, I’m joined by Eileen Kopsaftis, physical therapist, movement expert, owner of Have Lifelong Wellbeing, and author of Pain Culprits and Aging Culprits.

Eileen has over 30 years of experience helping people move better, reduce pain, stay independent, and understand that aging does not have to mean constant decline.

We talk about:

Why pain does not always mean damage
Why the painful area is often not the real cause
How knee, back, shoulder, and neck pain can be connected to other parts of the body
Why stopping movement completely can sometimes make things worse
How to train around pain safely
Why strength and mobility are key for independence as we age
Why stairs, getting off the floor, carrying groceries, and daily tasks are real-life fitness tests
How hydration, nutrition, and movement affect stiffness and recovery
Why aging does not automatically mean becoming weak, stiff, or dependent

This episode is for you if you’ve ever felt like your body is holding you back, or if you are afraid to exercise because something hurts.

The goal is not to ignore pain.

The goal is to ask better questions:

“What can I still do?”
“What can I do safely?”
“And where is the real cause coming from?”

You can learn more about Eileen’s work on her website havelifelongwellbeing.com where she also has a simple 5-question quiz to help guide you toward the best resources for your specific concern, whether that is pain, balance, mobility, incontinence, or joint issues.

If you want help building a training and nutrition routine that fits your real life, check my coaching options here:

personaltrainerturo.it

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

Most people don’t talk honestly enough about drinking more than they planned.

Not because they have no discipline.
Not because they are broken.
Not because they need more shame.

But often because alcohol has become the way they switch off, calm down, reward themselves, or deal with stress, overthinking, grief, or emotional overload.

In this episode, I’m joined by Tansy Forrest, clinical hypnotherapist and author of Ten Steps to Drink Less and Live Well.

Tansy shares her own story of realizing alcohol had become a coping tool after grief, and how hypnotherapy helped her change her relationship with drinking. Today, she helps high-functioning adults drink less without labels, shame, or all-or-nothing thinking.

We talk about:

Why alcohol often becomes the “off switch” after a long day
The connection between overthinking, overworking, and overdrinking
Why willpower alone usually doesn’t work
Why moderation is a skill you can learn
How to plan your drinking before the evening starts
What to do after a night where you drank more than planned
How hypnotherapy can help calm the nervous system and interrupt automatic patterns
Better ways to unwind without using alcohol as the only tool

This conversation is not about judging alcohol or telling everyone they must quit forever.

It is about awareness, planning, self-trust, and learning how to feel more in control.

If you’ve ever told yourself, “I’ll just have one,” and then it turned into more than you planned, this episode is for you.

Learn more about Tansy’s work at tansyforrest.com , her YouTube Channel @tansyforrest and find her book Ten Steps to Drink Less and Live Well on Amazon.

If you want help building healthier routines around food, fitness, stress, and real-life habits, check my coaching options here:

personaltrainerturo.it

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

You don’t need a perfect workout.

You need a workout you can actually do when life is busy, messy, and far from perfect.

In this episode, I talk about why so many people skip workouts even when they want to be consistent. Often, it’s not because they’re lazy or unmotivated. It’s because the workout in their head feels too big.

45 minutes.
The full program.
The perfect session.
The gym.
The sweat.
The energy.

But when you don’t have time or motivation, that “perfect workout” often turns into no workout at all.

That’s why I introduce my simple M.I.N.I. framework:

M — Make it short
I — Identity rep
N — No zero days
I — Improve later

You’ll learn why a 10-minute workout is not a failed workout — it’s a kept promise. And kept promises build self-trust.

This episode is for you if you keep saying, “I’ll restart Monday,” or if you struggle to stay consistent when life gets busy.

If you want help building a training and nutrition routine that fits your real life, check my coaching options here:

personaltrainerturo.it

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

Most adults who struggle with food didn’t just wake up one day with a problem.

Often, the story started much earlier.

Maybe food was used as comfort.
Maybe you were told to finish your plate.
Maybe you were bullied about your body.
Maybe dieting, shame, or feeling “not good enough” became part of your relationship with food.

In this episode, I’m joined by Kamy Moussavi, founder of Step Together, to talk about how childhood experiences shape emotional eating, overeating, body shame, and food struggles later in life.

Kamy shares his own story of moving from Iran to Canada as a child, growing up overweight, being bullied, struggling with binge eating and bulimia, and later turning that pain into work that helps families break the cycle.

We talk about:

Why food struggles are rarely just about willpower
How stress, shame, loneliness, and emotional needs can show up as overeating
Why dieting as a child can create long-term damage
How parents can support children without shame or punishment
Why adults need to understand their own food story before passing patterns on
How to start breaking the cycle with more awareness and compassion

This conversation is for you if you’ve ever struggled with emotional eating — or if you’re a parent who wants to help your child build a healthier relationship with food and their body.

Because kids are not broken.
Adults are not lazy.
And food struggles are often about much more than food.

Learn more about Kamy’s work at steptogether.us

And if you want help building a healthier relationship with food, movement, and your body, you can check my coaching options at:

personaltrainerturo.it

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

You know strength training would help.

You know it can support your metabolism, bones, posture, confidence, and long-term health.

But still… starting feels hard.

Maybe you feel too weak.
Maybe the gym feels intimidating.
Maybe you don’t know what exercises to do.
Maybe you’re afraid of doing it wrong.
Or maybe you keep thinking, “I should have started years ago.”

In this episode, I break down why strength training can feel so difficult to start after 40 and how to make it feel simpler, safer, and more realistic.

I share my simple L.I.F.T. framework:

L — Lower the entry point
I — Ignore perfection
F — Focus on feeling stronger
T — Track small wins

This episode is for you if you know you should start strength training, but you feel unsure, overwhelmed, or not confident yet.

Strength training after 40 is not about trying to be 25 again.

It’s about becoming strong for the life you want now.

If you want help building a training and nutrition routine that actually fits your real life, check my coaching options here:

personaltrainerturo.it

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

You want to be consistent with your workouts.

You know training is important.
You know you’ll feel better after.
You know it helps your body, energy, confidence, and health.

But still… you skip.

Not because you’re lazy.
Not because you don’t care.
And not because you need more discipline.

In this episode, I explain why many people keep skipping workouts even when they truly want to be consistent and how to fix it with my simple M.O.V.E. framework:

M — Make it smaller
O — Own your minimum
V — Value the streak
E — Expect bad days

You’ll learn why your workout plan needs to work on busy, tired, stressful days and not only on perfect days.

If you’ve ever said, “I’ll restart Monday,” this episode is for you.

And if you want help building a training and nutrition routine that actually fits your real life, check my coaching options here:

personaltrainerturo.it

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

You already ate dinner.

You’re not really hungry.

But still… you walk into the kitchen, open the fridge, check the cupboards, and look for “something small.”

And before you know it, that small snack turns into much more than you planned.

In this episode, I talk about why you keep eating after dinner even when you’re not hungry and why this has nothing to do with being weak or lacking discipline.

I share my simple S.T.O.P. framework to help you understand and change this pattern:

S — Slow down before eating
T — Track the trigger behind the craving
O — Offer another option besides food
P — Plan tomorrow before tonight happens again

If evenings are the hardest part of your day, this episode will help you create more awareness, more control, and more self-trust without needing to be perfect.

Simple challenge for tonight:

Before eating after dinner, ask yourself:

“Am I hungry, or am I looking for something?”

That one question can be the start of real change.

If you want help building a routine that fits your real life with food, training and habits that actually last, you can check my coaching options here:

https://personaltrainerturo.it/

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

You don’t overeat because you’re hungry.

👉 You overeat because you finish your plate.

In this episode, I explain why this habit is so hard to break and how to change it using my simple P.L.A.T.E. framework.

If you’ve ever eaten past fullness just because the food was there… this episode is for you.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

You eat well all day… and then lose control at night.

Sound familiar?

In this short episode, I break down why evenings feel so hard — and why it’s not about discipline.

You’ll learn:

Why you overeat at night
How stress and fatigue drive your choices
Simple ways to stay more in control without being perfect

If you’ve ever thought, “I was doing so well… until the evening” — this episode is for you.

Want help building a routine that actually works for your life?

Check out my coaching options from my website https://personaltrainerturo.it/

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

Most people already know what to do.

Eat better.
Move more.
Be consistent.

So why do so many still feel stuck?

In this episode, I sit down with Toby Brooks — professor, coach, and host of the Becoming UnDone podcast — to talk about the real reason people keep falling off track.

It’s not a lack of discipline.
It’s not a lack of knowledge.

It’s identity.

We go deeper than workouts and nutrition and explore:

Why you keep starting strong… and falling off after a few days
Why willpower always runs out
How your identity shapes your habits (without you realizing it)
What to do when life changes and your old routines stop working
Simple ways to rebuild consistency that actually lasts

This episode is for anyone who feels like:
“I know what to do… but I just can’t stick to it.”

If that sounds like you, this might be the shift you’ve been missing.

Connect with Toby Brooks:

https://tobybrooksphd.com/

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

Why do you keep starting over… even when you really want to change?

Every Monday feels like a fresh start.
New plan. New motivation. New rules.

And by Wednesday… it’s already slipping.

So you reset again next week.

👉 This is what I call the Monday Reset Trap.

In this episode, I break down why this cycle keeps happening and more importantly, how to finally get out of it.

You’ll learn:
• Why one “off day” is not failure (and never was)
• How to stop the all-or-nothing mindset that keeps you stuck
• A simple way to stay consistent—even on your worst days
• Why 10-minute workouts might be the most powerful tool you’re not using
• How to adjust your plan when life gets busy instead of quitting
• What to do when you’re injured (and how to keep your routine alive)

I’ll also share real coaching insights from working with clients who felt stuck for years, until they stopped restarting and started adapting.

Because the goal is not to be perfect.

👉 The goal is to stop starting over.

If this episode helps you…

Send it to someone who keeps saying:
“I’ll start again on Monday.”

It might be exactly what they need to hear.

Connect with me

If you want help building a routine that actually fits your life:

→ Follow me on Instagram @personaltrainer_turo
→ Check out my coaching programs
→ Or write me email turo@fitmitturo.com

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

In this episode, I talk about something many people get wrong:

👉 You don’t need more discipline. You need a better system.

Most people think they fail because they are not motivated enough or not disciplined enough. But the real problem is this:

They are relying on willpower instead of building systems that actually support their daily life.

Because discipline works… until it doesn’t.

Just like a phone battery, it gets weaker during the day. And when your energy is low, that’s exactly when you need your habits the most.

In this episode, I explain how to build simple systems that make consistency easier — even on your worst days.

In this episode, I talk about:

• Why discipline is unreliable (and what to do instead)
• How to build systems that work when your energy is low
• The power of changing your “default behaviors”
• Why visible foods trigger overeating
• How to use the 2-minute rule to get started
• How to reduce decision fatigue with simple routines
• Why you need a “bad-day plan” to stay consistent

The goal is not to be perfect.

👉 The goal is to make good choices easier and automatic.

Because when your system is right, you don’t have to fight yourself every day.

If this episode helped you, share it with someone who needs to hear it.

And if you want help building a system that actually works in your real life — even on your busiest or hardest days — reach out to me:

Instagram: @personaltrainer_turo
Email: turo@fitmitturo.com

I’ll help you build something simple that you can stick to.

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My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

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In this episode, I talk about something everyone struggles with:

What do you actually do when you don’t feel motivated?

Because the truth is… motivation comes and goes.
And if your progress depends on motivation, your results will also come and go.

I share exactly what I do on those days when I don’t feel like training, eating well, or sticking to my routine and what I teach my clients to do instead.

This is not about pushing harder.
It’s about making things simpler, easier, and more consistent.

If you’ve ever said:
“I know what to do, but I just don’t do it”, this episode is for you.

In this episode, I talk about:

• Why waiting for motivation keeps you stuck
• How to lower the bar so you actually start
• The “minimum day” rule that keeps you consistent
• How removing decisions makes everything easier
• Why imperfect weeks are still progress
• How to shift your identity from “unmotivated” to consistent

The goal is simple:

👉 Build a system that works even on your worst days.

Because those days matter the most.

If this episode helped you, share it with someone who needs to hear it.

And if you want help building a simple plan that actually works in real life — even when you don’t feel motivated — reach out to me:

Instagram: @personaltrainer_turo
Email: turo@fitmitturo.com

I’ll help you build something you can stick to.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

In this episode of the FitMitTuro Fitness Podcast, I’m joined by strength coach and educator Heike Yates, who specializes in helping women stay strong, mobile and confident after 50.

Many women believe that aging means slowing down, losing strength and accepting physical limitations. But the truth is the opposite: the years after 40 and 50 are exactly when strength training becomes most important.

In this conversation, Heike and I talk about what actually happens in the body as we age — from hormonal changes to muscle loss — and what women can do to stay strong, active and independent for decades to come.

We also discuss the mindset shifts many women need to make in midlife, why mobility and strength go hand in hand, and how small consistent habits are far more powerful than extreme fitness plans.

If you want to feel strong, capable and confident as you get older, this episode will give you practical insights you can start using immediately.

In this episode we discuss:

• Why women naturally lose muscle after 40 and how to prevent it
• The role of strength training in healthy aging
• How mobility and strength work together
• Why many women stop training too early
• Mindset, confidence and body image after 50
• Simple habits that help women stay active and independent

Heike’s work focuses on realistic, sustainable fitness — not quick fixes — and helping women build strength that supports them for life.

Connect with Heike Yates

Website: https://heikeyates.com/

Podcast: https://heikeyates.com/category/podcast/

Instagram: https://www.instagram.com/heikeyates

Connect with Turo in Instagram @personaltrainer_turo

If you enjoy the podcast, please share this episode with someone who could benefit from it.

Thank you for listening!

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

In this solo episode, I talk about something many people experience but rarely understand: why evenings are often the hardest part of the day when it comes to food.

Many people tell me the same story.
They eat well all day, stay disciplined at work, maybe even get a workout in… and then the evening comes and everything falls apart.

Snacks appear.
Dessert turns into more food.
And suddenly it feels like all the progress of the day is gone.

But this is not just about willpower.

In this episode I explain the real reasons evenings are so challenging, including:

Decision fatigue and mental exhaustion after a long day
Stress finally catching up when the day slows down
Undereating earlier in the day and trying to “save calories”
Lack of structure in the evening environment
Using food as the main reward after a busy day

I also share practical strategies that help many of my clients create more stability in the evenings, including:

Eating real meals earlier in the day
Adding structure instead of extreme rules
Planning realistic snacks instead of trying to be perfect
Creating evening routines that help you relax without relying on food

The goal is not perfect evenings.

The goal is building a routine that works in real life.

Because long-term progress comes from consistent habits, not from trying to control everything.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

In this episode, I talk about something deeper than calories or dieting.

I talk about trust.

Many people don’t struggle with information anymore. They know what to eat. They’ve tracked macros. They’ve tried multiple diets. But they still don’t trust themselves around food.

Years of restriction, labeling foods as “good” and “bad,” and starting over every Monday slowly erode self-trust.

I share the example of Sylvia, who tracked her calories accurately but still felt out of control under stress. Her issue wasn’t knowledge. It was extreme control.

In this episode, I explain:

Why extreme restriction leads to rebound and overeating
Why all-or-nothing thinking damages self-trust
The difference between control and awareness
How tracking can rebuild trust when used correctly
Why structure beats perfection

I also share practical steps to rebuild food trust:

Three real meals per day with protein in each
Planned, realistic snacks
Tracking for awareness instead of punishment
Strength training at least twice per week
Prioritizing sleep and recovery
Keeping small promises instead of chasing extreme rules

Your body doesn’t respond well to punishment. It responds to consistency.

Trust with food doesn’t come from doing more.
It comes from doing less but consistently.

If you’ve ever felt like you “should know better” but still struggle, this episode is for you.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

I’m resharing this episode because this is one of the most common frustrations I see:

“I’m eating clean… so why am I not losing fat?”

In this episode, I break down the real reasons why clean eating alone doesn’t guarantee fat loss.

I talk about how even healthy foods can slow progress when portion sizes are underestimated. Foods like nuts, avocado, granola, salmon, and peanut butter are great — but calories still matter. Energy balance still matters.

I explain why tracking your food for a few days can be eye-opening, and how small daily miscalculations add up over time.

We also go deeper into metabolic adaptation, especially for women over 35. Long-term dieting can slow your metabolism and increase cravings. I explain how reverse dieting can help restore metabolic function and support long-term fat loss.

Another important point: water retention. When you start strength training, your body holds water during muscle repair. The scale may not move — or may even go up — even though you’re progressing.

That’s why I recommend:

Tracking food intake for awareness
Measuring portions accurately
Training full body strength 2–3 times per week
Taking progress photos and measurements
Focusing on consistency, not perfection

You’re not broken.
You’re not failing.
You might just be missing a few key details.

If you’ve ever felt stuck despite “doing everything right,” this episode will help you understand what’s really happening — and what to adjust.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

In this solo episode, I share what the Olympics really look like behind the scenes and what they taught me about consistency, discipline and pressure.

Most people see highlight reels. What I experienced was structure, repetition, logistics, and calm preparation.

The Olympic Village is simple. Security is strict. Media coverage is global. But what truly matters isn’t glamour, it’s daily discipline. Our team went through two and a half years of preparation, constant adjustments, mental health support, and detailed planning to perform on that stage.

I talk about:

Why Olympic athletes rely on boring, repetitive routines
How pressure is treated as a privilege, not a threat
Why sleep, hydration, and recovery matter more than flashy training tools
What losing 6-0 to the USA taught us about growth and perspective
Why small daily habits separate elite performance from average effort

One of the biggest takeaways for me was this: consistency beats intensity. Not just in elite hockey but in everyday life.

You don’t need Olympic talent to apply Olympic standards. You need discipline, recovery, repetition, and the ability to stay calm when things don’t go perfectly.

This episode is not about medals.
It’s about process.

If you want long-term progress, in fitness, business or life, this one is for you.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

In this episode, I sit down with Kristina Morros, a former critical care nurse anesthetist and the founder of Get Healthy or Get Dead.

Kristina shares her journey from working inside the medical system to advocating for functional medicine, patient education, and personal responsibility in health. We talk openly about where the healthcare system works well — especially in emergencies — and where it falls short when it comes to creating long-term health.

Kristina explains why focusing on root causes like gut health, hormones, stress, sleep, hydration, and movement matters more than chasing quick fixes or health trends. We also discuss how stress and nervous system regulation are still widely underestimated, and why modern life keeps so many people stuck in a constant state of overload.

We touch on the pandemic, misinformation, and why so many people have lost trust in institutions — and how that makes it even more important to stay curious, ask questions, and take an active role in your own health decisions.

This conversation is about balance, awareness, and getting back to basics. Not extremes. Not perfection. Just honest, practical steps toward feeling better and staying healthy long term.

If you’ve ever felt overwhelmed by conflicting health advice or unsure who to trust, this episode will help you zoom out, think critically, and reconnect with what really matters.

Find Kristina Morros here:

Website & coaching:
https://kristinamorros.com

https://gethealthyorgetdead.com

Book + resources:
https://gethealthyorgetdead.com

Substack:
https://gethealthyorgetdead.substack.com

Instagram:
@gethealthyorgetdead

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

In this episode, I sit down with Samia to talk about something many people experience but rarely speak about openly: the emotional side of fitness, body image and grief.

Samia shares her personal journey of transforming her relationship with her body, food, and movement. We talk about how grief after losing her father affected her motivation, self-esteem, and daily life and how exercise slowly became a way to reconnect with herself, not punish her body.

This conversation goes far beyond workouts and diets.
It’s about mental health, shame, resilience, and learning to be kind to yourself.

We also explore Samia’s powerful experience on the Camino de Santiago, a journey filled with physical challenges, illness, unexpected kindness from strangers, and moments that reshaped how she understood strength and vulnerability.

In this episode, you’ll hear about:

emotional eating and body image struggles
grief and its impact on motivation and mental health
sustainable fitness and realistic weight loss
building confidence through movement
the psychology of self-talk and identity
non-scale victories and real-life transformation
why fitness is not just physical, but emotional and mental

If you’ve ever felt stuck in your health journey, ashamed of your body, or overwhelmed by life, Samia’s story will resonate deeply with you. Her journey is a reminder that real transformation doesn’t happen overnight. It happens through honesty, courage, and small consistent steps.

If this episode touched you:

Share it with someone who might need to hear it.
Leave a review or rating to help more people find this podcast.
And if you’re ready to build a healthier relationship with your body, food, and movement — I’d love to support you on your journey.

You can work with me through my coaching programs (you can find more HERE) or reach out directly (email: turo@fitmitturo.com) to start your own transformation.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

January is the time when many people start doubting themselves.

They feel like their plan isn’t working, results aren’t showing fast enough, and the first thought is often: “Maybe I need to change everything.”

In this solo episode, I talk about why so many people quit their fitness goals in January and why changing your plan too often is usually the real problem.

I explain how unrealistic expectations and constant plan-hopping keep people stuck, even when they’re actually doing many things right. Early progress often goes unnoticed because it doesn’t show up on the scale, but it shows up in other ways first like better digestion, more stable energy, improved sleep, or better workouts.

I share why consistency beats variety when you’re trying to create change, especially in the beginning, and why doing less consistently is often more effective than doing more for two weeks and then quitting.

I also talk about patience, using the metaphor of a growing seed, and why long-term progress comes from repetition, not drastic changes.

This episode is a reminder to slow down, trust the process, and stop chasing fast results. If you feel tempted to switch plans or start over right now, this episode will help you pause, reset your expectations, and keep going in a way that’s more sustainable both physically and mentally.

And finally, if you need help with this, email me turo@fitmitturo.com or check coaching options https://www.personaltrainerturo.com/

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

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Lately, I get asked a lot about AI workouts.

Are they good?
Are they better than YouTube workouts?
And do you still need a coach?

In this solo episode, I share my honest take as a coach who works with real people, real schedules, and real life stress and how I use AI in my coaching.

I break down the differences between random YouTube workouts, general AI-generated workout plans, and coach-created programs. I explain why random workouts often fail due to lack of structure, why AI workouts are already a big improvement because they reduce decision fatigue and give people a plan, and where they still fall short.

General AI workouts don’t know your injury history, stress level, recovery, motivation, or what season of life you’re in. They also don’t adjust when life gets busy or when expectations need to change and that’s often where people quit.

I talk about why consistency, progression, and small adjustments matter more than intensity or novelty, and I share a real client example where adjusting the plan helped her stay consistent and feel better again.

My conclusion is simple:
Random workouts are the worst option.
General AI workouts are better.
AI combined with coaching and human adjustment works best.

This episode is about building a workout plan that adapts to real life, instead of starting over every time things get hard. If you’ve been jumping from workout to workout or feel like your plan never fits your life for long, this episode will help you understand what actually leads to long-term results.

If you want to stop guessing and follow a plan that actually adapts to your life, I’m starting my next 8-week challenge on January 26.

You’ll get AI-based workouts that I personally adjust for you based on your goals, schedule, stress level, injuries, and available equipment. The focus is not perfection or extreme training, but consistency and progress that lasts.

You can find all details and sign up via the link HERE

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

January is the time when motivation drops and many people start thinking they already failed their New Year’s goals.

In this solo episode, I talk about why most January goals don’t stick and why it usually has nothing to do with discipline or willpower.

I share my own experience of moving from December’s noise into January’s quiet, and why that shift often makes people feel stuck, tired, or frustrated. Most goals fail because they’re simply too big, too vague, and too strict to work in real life.

I also use alcohol as a real example, because it shows this pattern better than almost anything else. I explain how alcohol affects sleep and recovery, why all-or-nothing thinking makes progress harder, and why extreme rules often backfire.

Instead of asking “Should I quit alcohol?”, I suggest asking better questions:
Why do I drink? What role does it play in my life right now? And what would a smaller, more realistic change look like?

This episode is not about Dry January or being perfect.
It’s about lowering pressure, shrinking your goals, and focusing on consistency instead of intensity.

If January feels harder than you expected, this episode will help you reset your goals and keep going without burning out.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

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Most men are told that prostate problems are just part of getting older.

Dr. Lisbeth Roy says that’s simply not true.

In this episode, I sit down with Dr. Lisbeth Roy, board-certified functional and regenerative medicine physician, to talk about what’s really behind prostate issues, low energy, hormone problems, and declining performance in men over 40.

We discuss why standard medical tests like PSA often miss the real problem and how hidden infections, chronic inflammation, toxins, and gut issues quietly damage prostate health over time.

Dr. Roy explains:

Why prostate symptoms are not normal aging
How gut health and the immune system affect the prostate
Why testosterone therapy often helps short-term but fails long-term
The role of chronic infections most doctors never test for
How toxins and plastics disrupt hormones
Why men delay getting help and the emotional cost of that delay

We also talk openly about the impact prostate problems have on confidence, relationships, work, and daily life, and why partners play a key role in early action and support.

This is not about quick fixes.
This is about finding the root cause and fixing the system.

If you are a man over 40 or you care about one then this episode could change how you think about health, aging, and prevention.

Resources mentioned in this episode:
AskDrRoy.com
DoctorsStudio (Dr. Roy’s clinic and programs)

If this episode helped you, please share it with someone who needs to hear it and leave a review to iTunes and/or Spotify as it helps the show reach more people.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

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In this episode, I want to push back on the whole “New Year, New You” thing.

You are not a broken project. You don’t need a completely new version of yourself. What you need is better support, kinder self-talk, and a simple plan you can actually stick to when life is messy.

In this conversation, I walk you through:

Why “New Year, New You” often starts from self-attack
How all-or-nothing thinking ruins January for so many people
How to create one simple identity sentence that guides your choices
How to pick ONE anchor habit for the next 7 days (that still works in a busy week)
How to use a “day-after routine” instead of beating yourself up after overeating or skipping workouts

I’ll also give you 10 reflection questions you can use to close this year and open the next one in a calmer, smarter way.

Your 10 Reflection Questions

Grab a pen and answer these in your notes:

What went better this year compared to last year with your health, food, movement or sleep?
Where did you surprise yourself in a positive way?
Where did “all-or-nothing” show up most often for you?
What helped you get back on track when you fell off?
What habits or routines made you feel strongest this year?
Where did you still get in your own way? (thoughts, beliefs, patterns)
What is one thing you want to do less of next year?
What is one thing you want to do more of next year?
Finish this sentence: “In 2026 I’m the woman who…” (or “I’m the person who…”)
What is ONE key habit you want to focus on in January, even in a busy week?

Examples of that one January habit:

Two strength workouts per week
7–8k steps most days
Protein at two meals per day
Bedtime before 10:30 pm three nights per week

You don’t need to become a “new you” on January 1st.
You just need to support the you who is already here.

If you want extra accountability, send me your identity sentence and your January anchor habit on Instagram @personaltrainer_turo or email turo@fitmitturo.com. And if this episode helps you, it would mean a lot if you share it with a friend or leave a quick review for the show.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

Did you eat more than usual over Christmas or the holidays… and now you feel heavy, guilty, or “off track”?
Before you jump into a detox, crash diet or punishment workout, listen to this episode.

In this solo episode, I walk you through a calm, realistic post-holiday reset you can actually stick to – with no shame and no “all or nothing” rules.

You’ll learn:

Why you don’t need to “undo” Christmas or feel bad for enjoying food
The problem with detoxes and punishment plans (and why they backfire)
My Day-After Reset Script:
One kind sentence to say to yourself
What to eat at your first meal (protein-first)
How to move your body without trying to “burn off” food
A simple evening routine to feel normal again
A 3–7 Day Gentle Reset Plan with four anchors:
Strength training 2x per week
A realistic step goal as your “safety net”
Protein at two meals per day
2–3 nights of better sleep
How to handle the scale after holidays without freaking out
How to talk to yourself in a kinder way so you don’t give up

This is not a detox.
This is not a “make up for being bad” episode.
It’s a step-by-step guide to get back into your groove, support your body, and keep your long-term progress.

After you listen, choose:

One “day-after” habit (for example: big glass of water, protein breakfast, or a walk), and

One anchor for the next 3–7 days (strength 2x, steps, protein at 2 meals, or better sleep).

If you want extra accountability, send me a message on Instagram @personaltrainer_turo and tell me:
“My reset anchor this week is ______.”

You’re not behind.
You don’t need to fix yourself.
You’re just continuing your journey with a few big meals in between.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

In this episode, I’m not talking about calories, macros or step counts.
I’m talking about the stories in your head that decide if you actually follow through or not.

My guest is Tim Shurr – a high-performance hypnotist and mindset coach who has spent over 30 years helping people upgrade their beliefs, calm anxiety and stop self-sabotage. He’s also the author of “One Belief Away” and has worked with thousands of people who kept saying the same thing you might have said too:

“I know what to do… I just don’t do it.”

In our conversation, we dive into:

What “One Belief Away” really means in everyday life
How hidden beliefs from childhood run your health, food and body choices today
Why you keep falling into all-or-nothing thinking and starting over on Monday
The link between emotional eating, people-pleasing and “I’m not enough” stories
Why willpower is not the problem – and what is
Simple at-home tools to start rewiring your beliefs without any special equipment

Tim also walks through how to:

Spot “mental malware” – old stories like “I always fail” or “I’m not that kind of person”
Upgrade the belief “I’m not a priority in my own life” to “I am more than enough”
Talk to yourself in a kinder, more effective way when you want to binge or skip a workout
Build a new identity like: “I’m the woman who takes care of her body, even on stressful days.”

If you’ve ever felt broken, lazy, or like you “just don’t have the discipline,” this episode is for you.
You’re not broken. You’re just one belief away from showing up differently.

📌 Mentioned in this episode:
– Tim’s books One Belief Away & Losing Weight Without Losing Your Mind (available on Amazon)
– Tim’s website and resources: indyhypnosis.com

If this episode gives you even one new belief that makes it easier to take care of your body, please share it with a friend or leave a quick review for the show. It helps more people find conversations like this.

You are not behind.
You are just one belief away from your next step.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

In this solo episode, I sit down with you like a coach and a friend and walk you through a simple year-end reset for your health.

No crazy goals. No “new you” pressure.
Just 10 honest questions to help you look at this year without guilt, and choose who you want to be next year.

I share my own reflections from this year too – where I surprised myself, where I fell into all-or-nothing, and what I’m changing for next year in my own training, sleep, and habits.

In this episode, I guide you through:

10 reflection questions to close the year differently

What worked better this year than last year for your health?
Where did you surprise yourself in a positive way?
Where did “all or nothing” show up most this year?
When you “fell off,” what did you usually do next?
How did you cope with stress most of the time?
What made consistency hardest for you this year?
What identity sentence did you repeat most this year?
(For example: “I am not a sporty person” or “I always fail.”)
What identity do you want to grow into next year?
(“I am the person who…” – pick one sentence.)
If you could only improve ONE habit next year, which one would move the needle the most for you?
What does this habit look like in a normal messy week, not in a perfect week?

By the end of the episode, you will:

Have your answers to these 10 questions written down
Choose one identity sentence for next year
Pick one key habit to focus on in January
Define what that habit looks like in a busy, imperfect week, so it is realistic and doable

This is not about starting from zero.
It is about seeing the progress you already made, understanding your patterns, and stepping into the next year with a clear, kind plan for yourself.

If you want extra accountability, send me your identity sentence and your one January habit in a message on Instagram @personaltrainer_turo. I would love to read it.

You are not behind.
You are just getting started.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

Send us Fan Mail

In this episode, I talk about why December doesn’t need to be a “weight loss month” to be a win and how treating it as maintenance season can actually move you further long term.

I’ll walk you through the 4 anchors I use with my clients:

2 strength training sessions per week
A realistic step goal (usually 6,000–8,000 per day)
Protein at 2 meals per day
2–3 nights of solid sleep each week

I also share real stories from my clients to show how small, repeatable actions can stop the “December blow-up, January panic” cycle.

If you want to enjoy holiday food, keep your routines alive, and start January feeling proud instead of behind, this episode is for you.

Try The Consistency Reset

My new personalized coaching app for women 35–55 who are tired of starting over with diets, workouts, and healthy habits.

Get simple daily actions, realistic workouts, practical nutrition habits, and Reset Mode to help you keep going when life gets busy.

Take the quiz and build your personalized plan here: studio.com/turo/consistency-reset

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In this episode I sit down with Dr. Melissa Miskell, a gynecologist with 30 years of experience who has helped thousands of women feel like themselves again using bioidentical hormone therapy. If you’re over 40 and dealing with brain fog, mood swings, belly fat, hot flashes, low sleep, or low libido and keep being told “that’s just aging” ,this one is for you.

Dr. Miskell explains, in simple language, what really happens in perimenopause and menopause, why so many women are misdiagnosed with depression or anxiety, and how hormones like estrogen, progesterone and testosterone actually protect your heart, bones and brain. We also talk about the famous Women’s Health Initiative study, what it got wrong, and why the FDA has now removed the black box warning from estrogen.

You’ll hear:

The key differences between “normal aging” and hormone imbalance
Why so many women are given 3 medications (antidepressant, anxiety, sleep) when what they really need is hormone testing
What bioidentical hormones are and how they’re different from older synthetic options
Which labs women over 40 should ask for (and why symptoms matter more than one number on a lab sheet)
When HRT makes sense, when it doesn’t, and how fast many women start to feel better

If you’ve ever felt dismissed, unheard, or confused about your symptoms, this episode will give you hope and better questions to ask your doctor.

Check out Dr Miskell websites https://feelbetterfromdayone.com/ and her clinic https://hormonesbydesign.com

If you want help with strength training, habits, and building a balanced lifestyle alongside your hormone journey, check out my coaching options https://www.personaltrainerturo.com/

Thank you for listening!

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This time of year, sticking to your goals feels harder than ever. Busy schedules, dinners, darker days, stress, cravings… and suddenly November becomes the beginning of the holiday spiral.

But here’s the truth:
You don’t need a perfect plan to stay on track during the holidays — you just need one grounding habit that keeps you steady even when life feels messy.

In this episode, I (Turo) break down the exact strategy I teach my clients to avoid the all-or-nothing mindset that ruins progress. You’ll hear real stories from Samia and Ingrid — two women who stayed consistent through emotional weeks, imperfect days, and stressful moments simply by mastering one simple anchor habit.

You’ll learn:

• Why the “holiday spiral” happens every year
• The emotional trap behind all-or-nothing thinking
• How one tiny habit can stabilize cravings, energy, and motivation
• What habit to choose (and how to stick to it on the worst days)
• Why consistency beats perfection — always
• The mindset shift that keeps weight stable even in chaotic seasons
• How to create your 30-day grounding plan for November + December

If you’ve ever told yourself “I’ll restart in January,” this episode will help you break that pattern for good.

For coaching, free tools, and the Balanced Lifestyle Blueprint:
personaltrainerturo.com

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Most people try to act fit before they believe they’re fit and that’s exactly why they fall off track.

In this solo episode, I break down how to rewrite your identity so that consistency becomes effortless. You’ll learn why your current self-image shapes every food choice, workout, and “restart,” and how a simple mindset shift can transform your habits long before the scale does.

I also share real client stories from Samia, who went from calling herself inconsistent to walking every day, and Ingrid, who discovered she’s more athletic than she ever thought possible.

You’ll walk away knowing:
✅ Why you can’t outperform your self-image
✅ How to build identity-based habits that actually stick
✅ Three steps to create your new “I am” statement
✅ How to use the 80% rule to stay consistent without perfection

If you’re ready to start thinking and acting like the stronger, more balanced person you want to become — this episode is for you.

👉 Action Step: Write one new “I am” statement today and live by it for the next seven days.

Listen now, and if it resonates, share it with a friend who’s been too hard on themselves lately.
More coaching tools and free resources: personaltrainerturo.com

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In this episode, I explain how women can get stronger, recover faster, and feel more confident by training with their hormones and not fighting them.

For years, women were told to train like smaller men. But your energy, recovery, and performance naturally shift across your cycle and understanding that rhythm changes everything.

I’ll walk you through each phase of the menstrual cycle (and what to do if yours is irregular or you’re in perimenopause), showing how to adjust workouts, recovery, and nutrition for better results and fewer plateaus.

Inside, you’ll learn:
- The four phases of your cycle and how hormones impact strength and motivation
- When to lift heavy and when to prioritize recovery
- How to adjust carbs and protein across your cycle to reduce cravings
- Why sleep and stress management matter even more in the luteal phase

Your cycle isn’t a setback, it’s your superpower.
Train in alignment with your body, not in resistance to it.

👉 For personalized workouts that adapt to your energy and hormones, visit personaltrainerturo.com

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In this episode, I dive into how your morning coffee habit might secretly be draining your energy and triggering cravings later in the day.

I share my own story of drinking multiple coffees just to “get through the day” and what happened when I learned to work with my body’s natural cortisol rhythm instead of against it.

You’ll learn why timing your caffeine matters, how too much coffee can spike stress hormones and crash your energy, and how to fix it with a few small tweaks to your routine.

We’ll cover:
- The best time to drink coffee for all-day energy
- Why skipping breakfast or “not feeling hungry” is actually a hormonal issue
- How caffeine affects your sleep and cravings even hours later
- Simple steps to build a calmer, more energized morning

If you’re tired of feeling tired and want to enjoy coffee without wrecking your energy, this episode is for you.

👉 Want help building routines that actually fit your life?
Check out my coaching programs at personaltrainerturo.com

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Have you ever felt like you’re doing everything right — eating healthy, tracking your food, trying to stay consistent - and yet… you’re still tired, moody, or craving sugar all the time?

That’s what I call hidden hunger and I see it all the time with my clients (and I’ve been there myself).
In this episode, I talk about what’s really going on when your body feels off even though your meals look “clean” on paper.

I share stories from a few of my clients — like Samia, whose evening chocolate cravings disappeared after we added more protein in the morning, and Ingrid, who stopped her 3 p.m. energy crashes once she started eating proper lunches again.

You’ll also hear how under-eating, low protein, or poor sleep can mess with your hunger hormones — ghrelin and leptin — and why your body starts craving sugar even when you’re eating “enough.”

And most importantly, I’ll walk you through what I call my Core Four Reset — the simple framework I use with my clients to bring energy and hunger back into balance:

1️⃣ 25–30 g of protein before 10 a.m.
2️⃣ 25–30 g of daily fiber from fruits, veggies, oats, or lentils
3️⃣ 8,000+ steps per day and 2–3 strength workouts per week
4️⃣ 7–8 hours of quality sleep

No crazy diets, no all-or-nothing rules — just a few small habits that make everything else easier.

If you’ve been feeling stuck lately or constantly fighting cravings, this one’s for you.

🎧 Tune in, and let’s make eating and energy feel simple again.

📚 I also mention a few studies in the episode:
– Harvard Sleep Study (2022): https://www.hsph.harvard.edu/nutritionsource/sleep/

– WHO report on hidden hunger and nutrient deficiencies

💪 Want help applying this to your own life?
Check out my free tools and coaching options at personaltrainerturo.com

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Most people track everything — calories, macros, supplements, heart rate. Only to end up being overwhelmed. But the truth? Only a few habits truly move the needle.

In this episode, I share how to find and track the 20% of actions that create 80% of your results using my simple “Core Four” system:
💪 Workouts
🚶‍♀️ Steps
🍳 Protein & Fiber
😴 Sleep

You’ll learn how to:
✅ Simplify your progress tracking (and avoid burnout)
✅ Build awareness through daily tracking without obsession
✅ Use sleep, light, and caffeine timing to optimize recovery
✅ Identify your ONE habit that makes everything else easier

I also reveal the one-week challenge I give my clients — to track just these four habits for seven days — and why that’s often the turning point in their consistency and confidence.

🎯 Challenge of the week:
Track your Core 4 (workouts, steps, protein/fiber, and sleep) for 7 days and notice which habit makes you feel best.

🧠 When you find your 20%, double down, that’s where the magic happens.

Get your 15-Day FREE Fat Loss Program HERE

🔗 Tools, trackers, and coaching options: personaltrainerturo.com

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Most people think weight loss is about calories, macros, and workouts — but the truth is, it’s your emotions that make or break your progress.

In this solo episode, I open up about the emotional side of weight loss and why managing guilt, frustration, and self-criticism is just as important as managing your nutrition or training plan.

I share real stories from my clients:
💡 Samia, who learned to celebrate her steps and consistency instead of chasing perfection, and
💪 Ingrid, who’s realizing that progress means doing more of what she loves — not just weighing less.

You’ll learn my simple 4-step emotional mastery framework — Notice, Name, Neutralize, Next Step — to help you turn self-judgment into self-awareness and move forward without starting over.

We’ll also talk about:

Why emotions derail consistency more than knowledge
How to stop comparing yourself to your “old” self
The power of 80% consistency (and why perfection kills progress)
How to celebrate emotional wins that the scale can’t measure

Because the real transformation happens when you stop fighting your emotions — and start learning from them.

🎯 Action Steps:
1️⃣ Celebrate one small emotional win this week — like choosing a walk instead of guilt.
2️⃣ Share this episode with a friend who’s been too hard on themselves lately.
3️⃣ Explore my free resources and coaching options at 👉 personaltrainerturo.com

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Ready for a reset you can actually stick to? In this episode, I walk you through the first 14 days of my 8-week challenge starting October 6—the same simple system I use to help busy women get results without extremes. We’ll focus on 80% consistency, not perfection and I’ll show you exactly what to do in Weeks 1–2 plus how to track progress so the scale doesn’t boss you around.

What you’ll learn

Week 1 (simple & repeatable):
• Full-body strength 2×/week (30–45 min)
• 25–30 g protein at breakfast
• ~50,000 steps/week (~7k/day average)
• 2 anchor nights of 7.5–8 h sleep
Week 2 (small add-ons):
• Mobility snacks (10 min × 2)
• Fiber 25–30 g/day (4–6 servings produce)
• Recovery habit (3–5 min breathwork) + realistic alcohol ceiling
Progress Dashboard: weekly weight averages, waist measurements, and strength notes so you see real wins even when daily weight fluctuates.
Proof it works: Samia’s –3 cm at the waist and Sanna’s –1.2 kg by applying this exact approach.

Action step: Pick one habit (protein at breakfast, steps, or sleep) and hit it at 80% for the next 7 days. Track your weekly weight average + waist and DM me @personaltrainer_turo your scorecard.

Join the challenge (starts Oct 6): Get a personalized plan, accountability, and coaching for 8 weeks. Save your spot here → personaltrainerturo.com

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In this solo episode, I break down why the scale is only one data point and often a misleading one. Daily weight swings (water, salt, cycle phase, hard workouts, sleep) can hide real progress. Instead of chasing perfection, I show you how to win with 80% consistency and a simple Progress Dashboard that tracks what actually moves the needle: weekly weight averages, waist measurements, strength performance, steps, protein, sleep, and more.

You’ll learn:

How to read weekly trends vs. single weigh-ins (and when not to weigh)
The 80% rule: realistic habits that beat all-or-nothing plans
What to include in your Progress Dashboard (leading + outcome metrics)
A 7-point audit to troubleshoot slow progress (intake drift, protein gaps, NEAT, sleep, alcohol, cycle timing)
Sustainable fat-loss pace: ~0.25–0.5% bodyweight/week

Action step: Pick one habit to hit at 80% this week (protein at breakfast, 8k steps, or 7 hours of sleep), track your weekly weight average + waist, and DM me your scorecard on Instagram so we can celebrate the win.

Copy/Paste for IG/Show Notes: Weekly Progress Scorecard

Pick your 8 lead habits. Score each day 1/0. Aim ≥80% for the week.

☐ Protein at each meal (≥25–30g at breakfast)
☐ Steps (≥7–9k)
☐ Strength training (2–3×/week)
☐ Sleep (≥7h)
☐ Fiber/produce (≥25–30g or 4–6 servings)
☐ Alcohol ceiling (≤ X/week)
☐ 3–5 min breathwork
☐ Water (e.g., 2–3 L)

Track outcomes weekly (not daily):

Weekly weight average (3–5 weigh-ins → average)
Waist/Hip measurements
1–2 gym PRs (load/reps or push-up count)
Energy/Mood (1–10)

Pro tips:

Weigh under consistent conditions; skip the morning after heavy training, travel, alcohol, or poor sleep.
For cycles: compare follicular-phase averages month to month, not day to day.
Celebrate 80% weeks—they compound faster than sporadic “perfect” days.

Your challenge this week:
Pick one lead habit to nail at 80%, track your weekly average weight + waist, and DM me your scorecard so I can cheer you on.

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In this episode, I sit down with Dr. Heather Stone, a functional medicine practitioner with 20+ years of experience helping women navigate hypothyroidism and Hashimoto’s. We unpack why so many women have “normal” thyroid labs but still feel exhausted, foggy, or stuck with weight—and what to actually do about it.

We cover:

Thyroid 101: Hashimoto’s vs. hypothyroidism, and why TSH alone can miss the full picture
Smart testing: The useful panel (TSH, free T4, free T3, antibodies) and when to consider reverse T3, ferritin, Vitamin D, B12, and blood sugar markers
If it’s not Hashimoto’s… common “mimics” of thyroid symptoms (perimenopause, stress, poor sleep, low iron, unstable blood sugar)
Nutrition that helps: Protein targets, simple blood-sugar wins, and how to experiment without going extreme
Training without crashing: How to strength train 2–3x/week and dose cardio when energy is low
Self-advocacy: How to talk to your doctor if you feel dismissed, and practical next steps

This is educational only—not medical advice. If you’ve felt unheard or confused by mixed messages, this conversation will help you build a plan you can actually follow.

Links mentioned: Free Facebook Group Happy,Healthy & Lean: Women Overcoming Low Thyroid (126k members)

Instagram: @drheatherstone & @personaltrainer_turo

Book: Thyroid Transformation Blueprint

If this episode helps, share it with a friend—and if you’re ready for coaching support, you can explore options at personaltrainerturo.com

None

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In this episode, I share some exciting news—my podcast was recently recognized as one of the top nutrition and fitness podcasts! But here’s the truth: it didn’t happen overnight. It’s the result of small, consistent steps taken over five years.

And that’s exactly the lesson I want to pass on to you. When it comes to health and fitness, it’s not about being perfect—it’s about progress. One small win at a time.

I’ll walk you through:

Why the myth of overnight success is holding you back in fitness.

How even simple swaps—like high-protein yogurt or drinking water before coffee—can add up.

Client stories that show how small wins beat extreme diets every time.

Why consistency, not perfection, creates lasting results.

👉 This week, commit to one small win—whether that’s adding 1,000 steps, having protein at breakfast, or going to bed 15 minutes earlier. Remember, it’s the small actions that create the big transformations.

If this episode resonates, please share it with a friend, leave a review, and explore my coaching options at personaltrainerturo.com

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Hi, it’s Turo here. In this episode, I’m diving into something a little different: how culture shapes the way we eat, move, and think about health.

Growing up in Finland, meals were quick, functional, and often tied to rules and restriction. Now living in Italy, I’ve experienced the complete opposite—meals as social events, daily movement built into life, and a guilt-free approach to enjoying food.

I’ll share the biggest lessons I’ve learned from both cultures, from how Italians stay active without “working out,” to why their relationship with pasta looks nothing like the diet culture mindset in Northern Europe.

If you’ve ever struggled with guilt around food or felt like exercise was just a box to check, this episode will give you a fresh perspective on how to build sustainable, balanced habits—no matter where you live.

👉 Action step for you this week: Notice your own cultural defaults this week and try making one small shift toward more balance.

If you need any help, check out my FREE Guides like individual workouts and coaching options: https://www.personaltrainerturo.com/

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In this episode, I (Turo Virta) share my personal journey with alcohol—growing up with a dad who drank daily, going out every weekend in my 20s, and where I’m at now: only having a few drinks occasionally.

For years we heard that moderate drinking might be good for you, maybe even protective for the heart. But newer, higher-quality studies tell a very different story. What seemed like “benefits” often came from healthier, more affluent people being compared to less healthy non-drinkers—not from alcohol itself.

Here’s what we now know:

The World Health Organization makes it clear: there is no safe level of alcohol use when it comes to health risks, especially cancer (WHO source
).
Harvard researchers also confirm that even light to moderate drinking increases risk of several cancers and may shorten life expectancy (Harvard source).

In this episode, I break down:

Why even “a glass of wine a day” isn’t harmless.
The link between alcohol, cancer, brain health, and sleep.
My own reflections on cultural drinking habits in Finland and Italy.
Practical ways to be more intentional—like swapping in alcohol-free options or making social drinking the exception, not the norm.

👉 I encourage you to reflect on your own relationship with alcohol. Try reducing or even better skipping it for a month and notice what changes. You´ll be surprised how your sleep, energy, mood and even cravings are improving.

If you found this episode helpful, please share it with a friend who might need to hear it.

Thank you so much for listening and if you have any questions or topics you would like me to answer, feel free to email me turo@fitmitturo.com

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In this episode of the FitMitTuro Fitness Podcast, I sit down with Ariana Hakman, founder of Luna Fit, to uncover how busy women can finally build a body they love—without restrictive diets, endless cardio, or food guilt.

Ariana shares her journey from corporate finance burnout to creating a wellness brand that blends technology, nutrition, fitness, and community. We dive into the real reasons 50% of Americans are overweight, why quick fixes fail, and the 5 simple daily habits that can change your health for good—no matter how busy your life is.

You’ll learn:

The 5 health habits Ariana swears by for sustainable results
How to make progress when time and energy are limited
Why sleep, hydration, and protein matter more than you think
How AI and personalized coaching can make healthy living easier than ever

Whether you’re struggling with consistency, fighting food guilt, or just want a simpler approach to fitness, this conversation will give you the tools and mindset shifts to get results that last.

Check out Luna Fit and follow them on Instagram, TikTok, and YouTube: @lunafituniverse and check out their website www.lunafit.com/

Explore my coaching options: personaltrainerturo.com

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Have you ever felt like you need to “work off” what you ate—or that exercise is punishment for not being perfect? In this episode of the FitMitTuro Fitness Podcast, Turo Virta breaks down why this mindset keeps you stuck in guilt and inconsistency—and how to finally heal your relationship with exercise.

You’ll learn why movement should be about building strength, confidence, and health—not burning calories or earning food—and discover five practical steps to shift from punishment to power:

Stop using workouts to “earn” or “burn” food
Redefine what counts as exercise (yes, short walks count!)
Train for how you want to feel, not just how you want to look
Build a strength foundation with simple, full-body workouts
Let go of all-or-nothing thinking and focus on consistency

This mindset shift will help you enjoy exercise, celebrate your body’s abilities, and create sustainable fitness habits—especially if you’re over 35 and ready to break free from the cycle of dieting and guilt.

👉 Ready to rewrite your fitness story? Learn more about coaching: personaltrainerturo.com

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Tired of chasing a smaller number on the scale—only to feel more exhausted, frustrated, and stuck? In this empowering episode, Turo Virta (@personaltrainer_turo) challenges the outdated fitness ideal of "shrinking" and offers a stronger, smarter path for women over 40.

You’ll learn why focusing on getting stronger—not smaller—builds not only lean muscle and better metabolism, but also confidence, consistency, and body trust. Turo shares real-life client stories (like Skylar, who hit her goal weight and felt worse than ever), practical strength goals you can set, and how to finally ditch the guilt-driven cycle of dieting.

🧠 Topics include:
– Why weight loss doesn’t always lead to happiness
– How strength training helps with metabolism, energy, and bone density
– What strength-based goals actually look like (it’s not about 1-rep maxes)
– How to reconnect with your body and feel strong in everyday life
– The mindset shift that changes everything for women in midlife

💪 If you’re ready to redefine success and build strength that lasts, this episode is for you.

👉 Learn more or work with Turo: personaltrainerturo.com

Listen Episode with Skylar HERE

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One bad eating day doesn’t mean you’ve failed—and it definitely doesn’t mean you need to start over on Monday. In this compassionate solo episode I share practical, empowering strategies to help you bounce back from overeating without guilt, restriction or punishment.

Learn why skipping meals, over-exercising, or obsessing over perfection actually backfires—and what to do instead. You’ll discover how to use self-compassion, simple nutrition habits, and mindset shifts to keep your progress going strong.

Inside the episode:
– Why guilt makes overeating worse (and how to stop the cycle)
– What to do the morning after a binge or emotional eating episode
– The “Start Your Week on Friday” trick that transforms your weekends
– Why habits > rules, and how to feel in control again fast
– How to use extra energy to your advantage, not as punishment

This is your invitation to drop the guilt, refocus your energy, and treat yourself with kindness.

👉 Coaching and support: personaltrainerturo.com

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If you’ve ever wondered why your cravings spike after a bad night’s sleep, this episode is for you. Turo Virta breaks down the powerful connection between sleep quality and appetite, revealing how hormone shifts—like increased ghrelin and reduced leptin—trigger hunger, emotional eating, and low energy.

Learn why lack of sleep can feel like a willpower problem, and how simple changes to your evening routine can help you regain control. Turo shares real-life tips and personal stories, including the sleep habits that transformed his own performance and mood.

You'll discover:
– Why sleep deprivation leads to more snacking
– How poor rest messes with your hunger hormones
– What you can do tonight to improve your sleep (and your cravings)
– How to create a calming bedtime routine—even if you're busy or stressed

Ready to take back control? Start with sleep.

👉 Coaching options and resources: https://www.personaltrainerturo.com/

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In this powerful follow-up episode, I sit down again with physiotherapist and strength coach Tom Swales to explore the SAM scan—a self-assessment tool that helps athletes identify and correct hidden imbalances before they lead to injury. We break down how individualized assessments beat one-size-fits-all programs, and how even small corrections can unlock serious performance gains.

Tom shares actionable strategies for nervous system regulation, off-season training for hockey players, and breathing techniques that improve recovery and athletic output. We also dive into his framework for balancing strength, posture, and fun in off-season programs—and why coaches need to prioritize self-care to lead effectively.

Whether you’re a coach, athlete, or someone who values movement quality, this episode is packed with practical tools and insights to help you train smarter—not just harder.

📍 Learn more about Tom’s work and the AMT Certification at AMTcertified.ca

IG: @swales.tom
YouTube: @tommyswales
LinkedIn: Tom Swales

Connect with Turo in IG @personaltrainer_turo

We would love to hear your thoughts or if you have any questions so don´t hesitate to send us DM.

Thank you for listening!

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Eating healthy but the scale won’t budge? In this episode, I break down the 5 most common reasons why clean eating doesn’t always lead to fat loss. From portion size pitfalls and calorie creep to metabolic adaptation and water retention, I explain what’s really going on—and how to fix it. You’ll also learn why strength training is essential for women over 35, and how to track progress beyond the scale. If you're frustrated by slow results, this episode will give you clarity and a clear path forward.

👉 Ready to break through your plateau and get personal support? Learn more about coaching options here: https://www.personaltrainerturo.com/

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Hormonal shifts after 40 can lead to stubborn belly fat, slower metabolism, and muscle loss—but that doesn’t mean you're stuck. In this episode, I break down exactly how women over 40 can (and should) train differently to feel strong, energetic, and confident.

You’ll learn:

Why strength training is your #1 tool for fat loss, energy, and bone density
How to train smarter—not harder—with just 2–3 sessions per week
The truth about cardio, cortisol, and why more isn’t always better
How much protein you actually need (hint: it’s more than you think)
Simple changes to your workout and nutrition that make a huge impact over time

Whether you’ve hit a plateau or want to future-proof your body, this episode will show you how to make fitness work for your life now—not 20 years ago.

👟 Ready to train smarter and feel stronger? Check out coaching options at personaltrainerturo.com

🎧 Listen now and don’t forget to subscribe, share, and leave a review!

Thank you for listening and especially for those who have left a review! They help massively more people to find podcast.

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What if you could tap into deep focus without hustling harder?

In this episode, I sit down with Steven Puri, former senior exec at DreamWorks and 20th Century Fox, now founder of the Sukha platform and a leading voice in the world of flow states and healthy productivity.

We explore:

What “flow state” really means (and how to trigger it)
How understanding your chronotype can optimize your daily energy
Why binaural beats and structured breaks boost focus
The honest truth about balancing family, fitness, and work
Why your calendar might be the most underrated wellness tool

Steven shares practical advice and real-life strategies for anyone who wants to get more done without feeling overwhelmed—whether you're building a business, raising a family, or just trying to stay consistent with your workouts.

Tune in to discover how to unlock better energy, creativity, and performance—without burning out.

📍 Mentioned in the episode:

The Sukha Platform (Free Trial)
Email to Steven steven@thesukha.co

Let me know what you think of this episode and if you have topics or questions you would like me and my guests to answer. Email me turo@fitmitturo.com or send me DM in IG (@personaltrainer_turo)

Thank you for listening!

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Summer doesn’t have to mean starting over in September.

In this episode, I’m sharing my top strategies for enjoying your holiday, social events, and weekends—without gaining weight or losing the progress you've worked so hard for. I’ll walk you through the exact habits I recommend to my clients during the summer, like setting 3 simple non-negotiables (for example: drinking 3 liters of water, getting 7,000 steps, and hitting 20–25g of protein at breakfast).

You’ll also hear how I personally handle things like alcohol, travel, and “off-track” meals—with flexibility, not guilt. Because summer should feel fun, not like a constant test of willpower.

Here’s what I cover:

The mindset shift that helps you stop “starting over” every Monday or every September
How to use the “most days rule” to stay on track without obsessing
What to do instead of tracking everything while on holiday
How one client planned her alcohol intake—without cutting it out completely

If you're tired of the all-or-nothing mindset and want to stay consistent without giving up gelato or BBQs, this episode is for you.

👉 Ready for a guilt-free summer? Tune in now. And if you want support with workouts or nutrition, visit www.personaltrainerturo.com to learn more.

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Think you need to train 5 times a week to get toned and build muscle? Think again.

In this episode, I break down how busy women can build lean muscle with just 2–3 strength workouts per week—no extreme gym schedules, no burnout, no fluff. I’ll show you how consistency, smart training, and proper nutrition beat hustle every time.

You’ll learn:

The minimum effective dose for building muscle
Why full-body strength training is perfect for a busy lifestyle
The truth about “getting bulky” and why it won’t happen by accident
The power of progressive overload and protein intake
Real-life examples from my clients who got stronger with fewer workouts

If you want a strong, toned body—but don’t have hours to train—this episode is for you.

💡 Want a personalized strength plan without guesswork?
Join my 8-week challenge where AI builds your training, and I guide your journey: www.personaltrainerturo.com/8WeekChallenge2025

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Are you stuck eating 1200 calories and still not seeing results? This episode is your wake-up call.

In today’s solo episode, I dive deep into reverse dieting—a powerful and strategic approach that helps you recover from chronic dieting, boost metabolism, and build sustainable fat loss. Especially important for women over 35, reverse dieting helps your body feel safe again so it can start letting go of stubborn fat, improve energy, and support hormone balance.

You’ll learn:

What reverse dieting is (and what it’s not)
How long-term under-eating impacts your metabolism
A step-by-step guide to increase calories without gaining fat
What to track beyond the scale
Sylvia’s story: how eating more helped her lose weight

Whether you’re constantly tired, struggling with fat loss, or afraid to eat more—this episode will help you understand why eating more might be the key to finally seeing results.

👉 Need help with reverse dieting or unsure where to start?
Check out https://www.personaltrainerturo.com/ or message me on Instagram @personaltrainer_turo

Use my Calorie & Protein Calculator to see your starting calories & protein HERE

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Do you find yourself reaching for snacks when you're not truly hungry—especially after a stressful day, late at night, or when emotions run high?

In this solo episode, I unpack the difference between emotional hunger and physical hunger, and why emotional eating isn’t about weakness or lack of willpower—it’s about awareness, unmet needs, and building better tools to cope.

I share my go-to 3-minute pause strategy that can help you hit pause, check in with yourself, and take action that actually supports your goals. You’ll also learn how protein, fiber, sleep, and non-food comforts play a role in breaking the emotional eating cycle.

What you’ll learn in this episode:

How to spot emotional hunger vs. true physical hunger
Why emotional eating often leads to guilt—and how to stop that pattern
The 3-minute pause technique to handle cravings without relying on willpower
How to build a “comfort menu” of non-food strategies
Why small improvements matter more than perfection

Whether you’re trying to lose weight, eat more mindfully, or just feel more in control around food, this episode gives you practical, compassionate steps to help you move forward.

Want help creating a sustainable plan that supports your health without restriction?
Visit https://www.personaltrainerturo.com/

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Six months ago, Sanna—a 42-year-old medical expert, nurse, and single mom—got a wake-up call. Her liver labs showed early signs of a metabolic condition, her energy was low, and her old clothes no longer fit. That’s when she decided it was time for change.

In this episode, Sanna shares her honest and inspiring journey of overcoming fears, rebuilding habits, and completely transforming her health. From never having stepped foot in a gym to now loving strength training, she’s lost 8–10 kg, reversed her fatty liver risk, and built the confidence and energy she never thought possible.

We talk about:

What motivated her to finally take action
How she shifted from group classes to gym-based strength training
The mindset blocks and fears she overcame as a beginner
How she changed her nutrition, energy, and sleep—without extremes
What she tells other busy women who feel stuck or intimidated to start

Sanna proves that age, busy schedules, and lack of gym experience are no barriers when you have the right mindset, structure, and support.

Whether you’re feeling stuck, overwhelmed, or just need inspiration to start—this episode is a must-listen.

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What if the key to lifelong fitness had nothing to do with intensity, but everything to do with sustainability?

In this episode, I sit down with David Amerland, author of the groundbreaking book Built to Last, to explore how we can make fitness a lasting part of our lives—without burnout, rigidity, or unrealistic expectations. David draws from his science and engineering background, martial arts training, and deep understanding of human behavior to deliver a customizable framework that adapts to your life, not the other way around.

We discuss:

Why modern fitness routines often fail—and what to do instead
How small daily habits (like taking the stairs) compound into long-term results
The role of dopamine and emotional connection in staying consistent
How to build a personalized routine that fits your goals, schedule, and motivation
Why sustainability—not intensity—is the real secret to lifelong health

Whether you're a beginner or a seasoned athlete, this conversation will help you rethink what fitness really means—and how to make it work for your real life.

Grab the book: Built to Last by David Amerland
Connect with David: Instagram, LinkedIn, X (old Twitter)

Subscribe and leave a review if this episode helped shift your mindset around health and consistency.

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Can your smartwatch predict burnout, poor sleep, or even early signs of illness?

In this eye-opening episode, I sit down with Dr. Torkil Færø—Norwegian physician, bestselling author of The Pulse Cure, and leading expert in heart rate variability (HRV). We break down what HRV is, how it reveals the true state of your nervous system, and how you can use this data to improve recovery, stress balance, sleep, and longevity.

Whether you're a busy professional, dealing with fatigue, or simply want to better understand how your body responds to everyday stress, this episode is packed with practical tools and science-backed insights.

What you’ll learn in this episode:

What heart rate variability (HRV) actually measures
How wearables like Garmin and Whoop can help you track your stress and recovery
How alcohol, poor sleep, and intense workouts disrupt your HRV
Why positive emotions and purpose in life can literally improve your biological age
How to use HRV to navigate perimenopause, burnout, and fatigue
Dr. Torkil’s personal recovery routine (cold plunges, sauna, and minimalist strength work)

🔗 Resources Mentioned:

Book: The Pulse Cure by Dr. Torkil Færø

Instagram: @dr.torkil

LinkedIn

Recommended read: The Body Keeps the Score by Bessel van der Kolk

Tune in and discover how to turn your body’s signals into actionable health strategies—no guesswork required.

None

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In this episode, I sit down with Rachel Robertson, a kinesiologist, certified Pilates instructor, and kettlebell athlete who helps clients reconnect with their bodies through movement, breathwork, and self-trust.

Rachel shares her inspiring journey from a life-altering car accident to returning to competitive kettlebell lifting—most recently placing at the Canadian Nationals. We dive into how she now works with clients in recovery, emphasizing the power of nervous system regulation, strength training for injury prevention (especially the neck and shoulders), and how to let go of punishing fitness mindsets.

What you'll learn:

The connection between movement, healing, and nervous system regulation
Why strength training is essential—especially for injury-prone areas like the neck and shoulders
How breathwork can help manage stress and improve recovery
The mindset shift from “pushing harder” to “meeting your body where it is”
How journaling, breath, and mindful movement support long-term wellness

Rachel’s holistic and compassionate approach is a must-hear for anyone rebuilding after injury, burnout, or body disconnection.

Connect with Rachel:
Instagram: @returntoformkinesiology
Website: www.returntoform.ca

If you enjoyed this episode, please subscribe for more episodes that blend fitness, mindset, and real-life coaching tools that work.

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Struggling with late-night cravings, stress eating, or reaching for snacks when you're not even hungry? You’re not alone—and you’re not lacking willpower.

In this solo episode, I break down why emotional snacking happens, what’s really going on beneath the surface, and how to interrupt the cycle without relying on willpower or guilt.

We’ll cover:

How to tell the difference between emotional and physical hunger
The 3 powerful questions to ask before you reach for food
Why willpower isn’t the problem (and what works instead)
Small, realistic habits that help you break the pattern
How to build a supportive relationship with food—without all-or-nothing rules

Whether you find yourself snacking out of stress, boredom, or habit, this episode will help you gain awareness, build better tools, and take back control—compassionately.

Ready to make lasting changes without relying on restriction or self-discipline?

Learn more about coaching:

https://www.personaltrainerturo.com/

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In this solo episode, I’m sharing something we all go through—how to stay consistent with your fitness when life feels completely chaotic.

Whether it’s work deadlines, family responsibilities, lack of motivation, or just feeling stretched too thin, I’ve been there too. In this episode, I walk you through how I’ve learned to ditch perfectionism, stop “starting over,” and instead focus on building momentum through small, consistent actions.

I’ll show you how to:

Reframe what success looks like during your busiest seasons
Build a “bare minimum plan” you can stick to
Celebrate effort, not just results
Fit movement into real life—even when it’s messy
Embrace the power of 10-minute workouts, walks, and small wins

This episode is for you if you’ve ever felt guilty about missing a workout or wondered how to get back on track when your routine falls apart.

👉 Ready to create a realistic plan that fits your life?
Check out coaching options here: https://www.personaltrainerturo.com/

Let’s stop chasing perfection and start building progress—even in the chaos.

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In this inspiring episode, Turo sits down with Pilates coach and mindset mentor Lesley Logan to explore how movement, mindset, and self-awareness can reshape our relationship with fitness and our bodies.

Lesley shares her journey from discovering Pilates in 2005 to becoming a global instructor and founder of OnlinePilatesClasses.com. Together, they debunk common myths about Pilates, dive into the power of combining mobility and strength, and discuss why fitness isn't about chasing perfection—but about progress, presence, and purpose.

Topics covered in this episode:

The true origins of Pilates (and why it’s not just for women)
Why combining strength training and Pilates is a game-changer
How to overcome all-or-nothing thinking and perfectionism
Building healthy habits through small wins and mindset shifts
Body image, emotional blocks, and redefining what “healthy” means

Lesley also opens up about her own mindset journey, how Pilates helped her move from body dysmorphia to body confidence, and why she encourages celebrating small, consistent actions over rigid routines.

If you’re looking for a holistic, empowering, and real take on fitness—this episode is for you.

Book Recommendation: The Big Leap by Gay Hendricks
Find Lesley online: OnlinePilatesClasses.com
Connect on Instagram: @lesley.logan

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🏒 Off-Ice Training Secrets: How to Become a Hockey Beast
I used to think training was about crushing yourself in the gym. Turns out, I was dead wrong.
After years of playing pro hockey and coaching athletes, I've cracked the code to off-season training. It's not about working harder. It's about working smarter.
In this podcast, I'm pulling back the curtain on my exact 5-phase blueprint that transforms hockey players from average to elite. We're talking strength, speed, mobility - the full package.
Want to know how to:

Build explosive power
Prevent injuries
Peak at the right time

This is your roadmap. No fluff. Just proven strategies I've used with pro athletes and national teams.
Whether you're a player grinding to make the team or a coach looking to level up your athletes, this is for you.
Train smart. Skate hard. 🔥

If you have any questions or need any help, email me turo@fitmitturo.com

Talk soon,

Turo

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I've been stuck in the diet trap. Bouncing between extreme plans. Losing weight fast, then gaining it all back (plus interest). Sound familiar?
Meet Seda. She was me. Keto one week, cabbage soup the next. Always chasing that quick fix. Until she discovered something game-changing.
In this episode, we dive deep into her transformation. How she went from yo-yo dieting to actually enjoying her health journey. No more restrictive rules. No more beating herself up.
We'll unpack:

Why willpower is a myth

How to enjoy meals without guilt

The protein trick that killed her cravings

Why vacations don't have to derail your progress

Spoiler: It's not about perfection. It's about sustainable habits.
Whether you're perpetually "starting over" on Monday or just tired of diet culture's BS, this episode is your blueprint.
Grab your coffee. Press play. Your future self will thank you.

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Tired of workout plans that go nowhere?
I've been there. Jumping between random routines, feeling confused, and seeing zero progress. Spoiler: It's not your fault.
In this episode, I'm breaking down EXACTLY how to build a workout program that actually works. No BS. No complicated science. Just a simple framework that lets you:

Create a plan tailored to YOUR specific goals
Balance strength, cardio, and mobility
Avoid the most common fitness mistakes
Stay consistent (without getting bored)

Whether you want to build muscle, improve endurance, or just move without pain, I'll show you how to design a workout that gets results.
My secret weapons? The 2-2-2 and 3-2-1 methods. They're like GPS for your fitness journey - telling you exactly where to go and how to get there.
Bonus: I'll share real client stories that prove this approach works. Like Samia, who went from struggling to lift luggage to crushing her fitness goals.
Grab your notebook. This is the roadmap you've been waiting for. 💪

If you need any tips or want me to review your workout routine DM me in my IG @personaltrainer_turo because I love talking about fitness and help if I can!

My next 8-week Challenge where I am creating personally your workout plan starts March 24th. If you are interested to know when sign up is open, join the challenge waitlist HERE

And if you found this episode helpful, do me a favor—subscribe, share it with a friend, and leave a review. It helps more people find the podcast!

Thanks for listening!

-Turo

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Look, we've all been there. January 1st hits, and you're PUMPED. New year, new me. Workout clothes? Bought. Meal prep containers? Stacked. Motivation? Through the roof.
Fast forward to March. Those pristine workout clothes are collecting dust. Your meal prep containers? Forgotten in the back of the cupboard. Motivation? Completely vanished.
I've been there. As a former pro athlete, I know exactly how this story goes. And in this episode, I'm breaking down the REAL secrets to staying consistent – even when you'd rather binge Netflix than hit the gym.
What you'll learn:

Why motivation is a total lie

The worst ways to stay consistent (hint: willpower isn't the answer)

Practical strategies to show up, even when you don't feel like it

How to build habits that actually stick

No more yo-yo fitness. No more starting over. Just real, sustainable progress.
Grab your headphones. Let's do this. 💪

Keep yourself accountable and DM me in my IG @personaltrainer_turo and tell me: What´s ONE habit your are starting this week?

And if you found this helpful, do me a favor—subscribe, share it with a friend, and leave a review. It helps more people find the podcast!

Thanks for listening!

-Turo

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I get it, emotional eating is a real struggle. You're not alone. I used to be a total emotional eater myself. Whenever I was stressed, bored, or feeling down, I'd turn to food for comfort. It was my go-to coping mechanism.
But here's the thing - emotional eating isn't about willpower. It's about your emotions, baby. Your brain is wired to see food as a quick fix for those uncomfortable feelings. And let me tell you, diets ain't the answer. They just leave you feeling deprived and more likely to binge later on.
In this episode, I'm spilling the beans on how to identify your emotional eating triggers. We're talking stress, loneliness, boredom - the whole shebang. Once you know what's driving your cravings, you can start to tackle the root causes.
I'll also share a game-changing strategy called the "One Choice Challenge" that can help rewire your relationship with food. Spoiler alert: it involves buying your trigger foods, but don't worry, I'll walk you through it.
Plus, I've got a boss move for stopping emotional eating in the moment, and some killer replacement tactics to help you break the cycle for good. Think deep breathing, journaling, and calling your bestie.
So if you're ready to ditch the guilt and finally make peace with food, buckle up. This episode is about to change the game.

DM me in my IG @personaltrainer_turo and tell me: What’s your biggest struggle with emotional eating?

And if you found this helpful, do me a favor—subscribe, share it with a friend, and leave a review. It helps more people find the podcast!

Thanks for listening!

-Turo

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I get it, the weekend struggle is real. You crush it all week - meal prepping, hitting your workouts, staying on track. But then Friday hits and suddenly you're like "screw it, I deserve this."
Sound familiar?
Well, my friend, I'm here to tell you that the "cheat meal" mindset is holding you back. In this episode, I'm spilling the tea on why weekends can feel like a free pass, and how to enjoy yourself without undoing all your hard work.
We'll dive into the psychology behind those weekend binges, and I'll share my top tips for staying consistent (without feeling deprived). From managing social events to outsmarting the alcohol trap, I'm arming you with a bulletproof plan to make the most of your weekends.
No more Monday morning regret, my friend. It's time to break free from the weekend struggle once and for all. So grab a coffee, get cozy, and let's do this.

DM me on Instagram at @personaltrainer_turo and let me know your biggest struggle with weekends! I’ll be sharing my best tips and answering your questions.

And if you enjoyed this episode, do me a favor—subscribe, share this with a friend, and leave a review. It helps more people find the podcast and break free from the weekend struggle!

Thanks for listening!

-Turo

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I get it, the scale can be a real buzzkill during perimenopause. One day you're crushing your workouts and eating clean, the next you step on that dreaded hunk of metal and BAM - the number's up. Talk about a gut punch.
But here's the thing, my friend - the scale doesn't have to be the be-all and end-all. In this episode, I'm going to share some strategies that'll help you navigate the hormonal rollercoaster of perimenopause and overcome that frustrating weight plateau.
We'll dive into the science behind the changes your body's going through, and I'll show you how to shift your focus from the number on the scale to performance-based goals that'll have you feeling stronger, more energized, and all-around more badass.
Plus, I'll spill the beans on my favorite tricks for managing stress, optimizing recovery, and fueling your body for success. No more yo-yo dieting, just sustainable habits that'll have you crushing it, no matter what your hormones are up to.
So if you're ready to ditch the scale, reclaim your confidence, and take your fitness to the next level, buckle up - this one's gonna be a game-changer.

Listen my earlier conversation with Seda in Apple Podcasts HERE and in Spotify HERE

Thank you for those 5-star reviews! They are really helping me to reach more people!

Email me turo@fitmitturo.com for any questions or topic ideas, I love to hear from you!

Turo

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Have you ever found yourself stuck in a spiral of self-criticism, constantly comparing yourself to others and feeling like you just can't measure up? Yeah, me too. It's a battle I know all too well.
As a fitness coach, I've seen firsthand how negative self-talk can hold us back from reaching our full potential. But you know what? It doesn't have to be that way. In this episode, I'm going to share my personal journey of reframing that inner critic and learning to embrace the power of positive self-talk.
We'll dive into the psychology behind why we're so darn hard on ourselves, and I'll give you practical strategies to start shifting that mindset. Because let me tell you, once you unlock the secret to silencing that nagging voice of doubt, the doors to lasting success and fulfillment will start to swing wide open.
So, grab a pen and paper, my friend, because we're about to embark on a transformative journey. Get ready to ditch the perfection trap, celebrate your small wins, and discover the freedom that comes with embracing your unique path. Trust me, your future self will thank you.

More Free Sources and Coaching Options you will find from my website HERE

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Hey there, friend. Are you tired of wasting your time on random workout routines that leave you feeling more frustrated than fit? Well, buckle up, because I'm about to share my top strength training hacks that'll have you building muscle and power in no time - without spending hours in the gym.
You see, I've been there, done that. As a fitness expert, I've seen it all, from the influencer-fueled fads to the tried-and-true methods that actually work. And let me tell you, I've got some serious wisdom to drop.
In this episode, I'm going to walk you through my proven strategies for creating an efficient strength training program that delivers results. We're talking progressive overload, exercise selection, and the importance of consistency (hint: it's way more important than perfection).
So, if you're ready to ditch the fluff and get down to the nitty-gritty of building real strength, this is the episode for you. I'm going to share my personal struggles, my hard-earned insights, and the exact steps you need to take to maximize your gains with minimal time investment.
Trust me, you don't want to miss this. It's like having a personal trainer in your pocket, but without the hefty price tag. So, grab a pen and paper, and get ready to level up your fitness game. Let's do this!

Get Your Free Workouts To Get Started HERE

Coaching Options You Find HERE

If you have any questions or topic ideas you want me to talk, email me turo@fitmitturo.com

Talk Soon,

Turo

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In this episode, I'm going to let you in on a little secret: the scale and the mirror are the absolute worst ways to track your fitness progress.
Look, I get it - we're all guilty of obsessing over that number on the scale and scrutinizing our reflections, hoping to see dramatic changes. But the truth is, those metrics can be seriously misleading and downright demotivating.
In this chat, I'm going to share my personal experiences and insights from working with clients to uncover better ways to measure your fitness journey. We'll dive into the limitations of the scale, the perils of body dysmorphia, and the power of performance-based goals.
You'll learn how to ditch the number-crunching and focus on the metrics that truly matter - things like strength gains, endurance improvements, and feeling better in your own skin. I'll even spill the beans on a game-changing high-protein pasta that's about to change the way you fuel your workouts.
So if you're tired of the scale and mirror mind games, grab a pen and paper and get ready to unlock a whole new approach to tracking your fitness progress. This one's a must-listen, my friends.

Join my 8-Week 1-1 Coaching Challenge HERE

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Alright, listen up. If you're sick of the constant fitness fads and social media noise, this one's for you.
As a no-nonsense fitness coach, I'm here to cut through the crap and give you the real deal on sustainable fat loss. No gimmicks, no BS - just practical, proven strategies that'll have you shedding pounds without wanting to throw in the towel.
See, I've been in this game for years, and I've seen it all. From the latest diet crazes to the "miracle" workouts that promise to transform you overnight. But I know the truth: it's all about finding what works for YOU.
In this episode, I'm spilling the beans on how to simplify your fitness journey and actually make progress that lasts. We're talking calorie tracking, protein power, and the importance of strength training (even if you hate it).
Plus, I've got a juicy 8-week challenge coming up that'll give you the personalized coaching and accountability you need to crush your goals. No more flying solo and hoping for the best.
So buckle up, because I'm about to make fitness feel a whole lot less complicated. Get ready to ditch the fads and finally find a sustainable path to the body you want.

JOIN My 8-Week 1-1 Coaching Challenge Waitlist HERE

My Calorie Calculator you will find HERE

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Are you one of those folks who's been struggling with your weight, no matter how hard you try? Well, buckle up, because we've got a real treat for you today.
I sat down with the one and only Dr. Derek Alessi, and let me tell you, this guy knows a thing or two about the mysterious world of the thyroid. Turns out, that little gland in your neck might be the key to unlocking your weight loss woes.
Dr. Derek's got the scoop on how to get your thyroid humming like a well-oiled machine, and he's not holding back. From natural supplements to lifestyle tweaks, he's spilling the beans on the holistic approach to thyroid optimization.
So, if you're tired of feeling like a yo-yo on the scale, or if you just want to give your overall health a serious boost, you're not gonna want to miss this. Grab a pen and paper, because Dr. Derek's about to drop some knowledge bombs that'll have you feeling like a fitness superhero in no time.
Check Out Dr Derek´s website (Great articles) https://strengthgenesis.com/
Connect with Dr. Derek in IG HERE (@strengthgenesis)
And Facebook HERE

Thank you for listening!

Turo
Find me in IG HERE (@personaltrainer_turo)

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Alright, listen up. If you're sick and tired of yo-yo dieting and want to finally lose that weight for good, this episode is for you.
I'm about to spill the beans on the 5 proven strategies that the most successful dieters swear by. No gimmicks, no fads - just the real deal.
You'll discover the simple habit that'll make you hyper-aware of your current eating patterns (trust me, it's an eye-opener). Plus, the one macro that'll crush your cravings and keep you feeling full.
And get this - you don't even have to kill yourself in the gym to see results. I'll show you how to get started with exercise in the most sustainable way possible.
Oh, and forget about willpower. I'll reveal the secret to making healthy choices automatically, without even thinking about it.
By the time we're done, you'll have a roadmap to lose weight and actually keep it off for good. No more yo-yoing, just a transformed body and a transformed life.
So buckle up, because this is about to be a game-changer.

If you enjoyed the episode and want for FREE more proven strategies I have succesfully used with my clients, you can her my FREE 15-Day Fat Loss Program HERE

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Oof, body image struggles - it's a doozy, isn't it? We've all been there, staring in the mirror, wondering 'what happened?' But my friend, the path from shame to self-acceptance is one we can walk together.
In this episode, I'm diving deep into the world of body positivity, sharing practical strategies to shift your mindset from 'ugh' to 'heck yeah!' We'll unpack the dangers of social media comparison, learn how to track progress beyond the scale, and discover the power of gratitude in cultivating a healthier relationship with your body.
No more measuring yourself against filtered influencers or berating yourself for a 'bad' weekend. It's time to celebrate what your body can do, not just how it looks. So grab a cup of coffee (or wine, I won't judge), and let's chat about embracing your unique journey towards self-love. It's gonna be a good time, I promise.
Connect with me in IG (@personaltrainer_turo) or shoot me email turo@fitmitturo.com

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Don Fortner is one tough cookie. At 71 years old, this high school teacher from Indiana was struggling with his health - packing on the pounds and dealing with pesky sciatica issues. But Don wasn't about to let Father Time get the best of him.
When he stumbled upon Turo's fitness podcast, something clicked. Don knew he needed accountability and support to get his health back on track. So he applied for Turo's one-on-one coaching program... and won the jackpot.
In this candid conversation, Don shares how he overcame the "all or nothing" mindset that had derailed his fitness efforts in the past. With Turo's guidance, he learned to embrace small, sustainable changes - swapping out mindless snacking for high-protein alternatives and making walking a daily priority, even on his busiest days.
The results speak for themselves. Don has shed 13 pounds and counting, and he's feeling stronger and more energized than he has in years. But the real victory? The mindset shift that's helping this busy educator put his own health first, no matter how hectic life gets.
If you're tired of starting and stopping your fitness journey, take a page from Don's playbook. This is one podcast that'll have you lacing up your sneakers and going the distance.

Connect with Don in his IG (@djforto) HERE
Facebook Don Fortner
X @djfortner
Connect with Turo in IG (@personaltrainer_turo) HERE

If you enjoyed this conversation, would you mind leaving 5-start rating in iTunes and/or in Spotify? They help so much! Thank you so much for those who already did it!

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Turo here, and I'm about to spill the beans on how to conquer the holidays without losing your fitness progress.
Look, we all know December is a minefield. Cookies, parties, and way too much eggnog. 90% of my clients struggle to stay on track during this time. But I'm here to tell you - it doesn't have to be that way.
In this episode, I'm sharing my best strategies for maintaining your fitness gains, even when the temptations are at an all-time high. No deprivation, no guilt trips. Just simple, actionable steps to keep you feeling your best, from Thanksgiving to New Year's.
We're talking consistency challenges, mindful eating tips, and the power of a good ol' breathing sesh. Plus, I'll let you in on the #1 mindset shift that's helped me prioritize my health, no matter how busy life gets.
So if you're ready to sleigh (see what I did there?) the holiday season without sacrificing your fitness, hit play. Your future self will thank you.

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Alright, listen up. If you're anything like me, you've probably tried every fitness fad under the sun. Keto, Paleo, Insanity workouts - you name it, I've probably given it a go. And you know what? It's all a load of rubbish.
That's why I was so chuffed to hear Dee's story. This lady got it all figured out. No more complicated diets or punishing workout regimes. Nope, Dee's cracked the code on sustainable fitness, and it all comes down to three simple habits.
In this episode, you'll learn:

The three key things Dee focuses on to stay on track (trust me, it's not rocket science)

How she overcame the dreaded guilt and perfectionism that so many of us struggle with

Why Dee's approach to fitness is the complete opposite of those "get shredded in 6 weeks" programs

The role of an accountability partner in keeping Dee motivated (and how you can find your own)

So if you're sick of fad diets and feeling like a failure every time you miss a workout, give this a listen. Dee's got the no-nonsense, sustainable fitness advice you need to transform your health for good.

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In this FitMitTuro Podcast episode I'm about to spill the beans on why those rigid meal plans you see all over social media are a total waste of time for most people.
Look, I get it - the promise of quick results is tempting. But the reality is, unless you're a fitness competitor who loves prepping every single meal, those meal plans are just setting you up for failure in the long run.
In this episode, I'm going to show you the real keys to sustainable weight loss and nutrition. Spoiler alert: it's not about the specific foods you eat, it's all about that calorie deficit. I'll break down the science behind it, and share the simple strategies I use with my clients to help them ditch the guilt and find an approach that actually fits their lifestyle.
We'll cover protein, fiber, hydration, and a little something I call the 80/20 rule - trust me, it's a game-changer when it comes to enjoying your favorite foods without derailing your progress.
So if you're ready to kiss those strict meal plans goodbye and learn how to build a nutrition plan that works for you, not against you, hit that play button and get ready to have your mind blown.
If you are interested to work with me, check out coaching options from my website HERE or shoot me a DM in my Instagram HERE so we can chat and see if I am the right coach for you.

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Gut health expert Atavia Minoudis joins the FitMitTuro Fitness Podcast to spill the tea on IBS. We dive deep into the complex world of irritable bowel syndrome, uncovering the surprising causes, debunking common myths, and sharing Atavia's personal journey to healing. Whether you're struggling with bloating, constipation, or just want to optimize your gut, this episode is a must-listen. Get ready to kiss those tummy troubles goodbye!

Connect with Turo in IG @personaltrainer_turo

Connect with Atavia in IG @atavia.minoudis

Listen Gut Rections Podcast Episode How Stress Causes IBS HERE

If you enjoued the Episode, I would appreciate 5-star rating and written review as they help so much to reach more people.

Thank you for listening!
Turo

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In this captivating FitMitTuro Fitness Podcast episode, we dive into the remarkable story of Tom Swales, a physiotherapist and performance coach who faced a near-death experience and emerged with a renewed perspective on health, recovery, and athletic optimization. From overcoming a life-threatening infection to revolutionizing his training methods, Tom shares invaluable insights that will inspire and educate listeners on the power of the mind-body connection, the importance of self-awareness, and the strategies top athletes use to maximize their potential. Whether you're a professional athlete, a fitness enthusiast, or simply someone seeking to optimize your well-being, this episode is a must-listen.

Learn more and connect with Tom:

Website: www.amtcertified.ca
IG: @swales.tom
YouTube: @tommyswales
LinkedIn: Tom Swales

Thank you for listening!

Turo

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In this episode, Turo Virta welcomes Alain Kohl, a former professional cliff diver and current personal and group fitness coach, to discuss the importance of variety in training. Alain is one of very few quests who has been in Podcast two times and first conversation you can listen HERE.

In this episode we explore the benefits of incorporating different exercises, rep ranges, and training focuses to keep clients engaged, prevent plateaus, and promote overall fitness and performance. The conversation also touches on the challenges of transitioning from a professional sports career, the role of mobility and flexibility work, and the continuous learning process for coaches. This insightful discussion offers practical strategies and valuable insights for fitness professionals and enthusiasts alike.

Connect and follow Alain in Instagram (@alainkohl) and check out his website: https://www.alainkohl.at/

Check out Turo´s Website and coaching options HERE

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In this episode, I share simple swaps and strategies to make healthy eating easier, even for busy lifestyles. I discuss the common struggles with yo-yo dieting and provide practical tips to improve nutrition without feeling deprived. I emphasize the importance of protein, fiber, and hydration, and offer easy substitutions for breakfast, lunch, snacks, and dining out. I also address common nutritional deficiencies and how to identify them. This episode is filled with actionable advice to help you make sustainable changes for better health.

Want to work with me? Check out coaching options HERE

I hope you enjoy this podcast and if you do, please leave a 5 star rating and review!
I would love to hear from you! Email me turo@fitmitturo.com for your questions, topic ideas or if you have any questions! I promise to reply personally!

Turo

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In this FitMitTuro Fitness Podcast I shared my top tips for maximizing your fitness with minimal time. I discussed how to set realistic workout goals, the importance of consistency over frequency, and the benefits of strength training and interval workouts. I also emphasized the role of nutrition planning and incorporating micro-workouts to build sustainable habits. My goal was to provide practical, actionable advice to help you to improve your fitness without feeling overwhelmed.

If this episode was helpful, and you know someone who would need to listen this, could you do me a favor and share this episode with one of your friends. Also 5-star ratings in iTunes and Spotify are helping so much to reach more people.
Thank you for your help and if there is anything I can help you with, you have topics you would like to hear, email me turo@fitmitturo.com

Thank you for listening!

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In this episode, I share strategies for setting realistic expectations in your fitness journey. I discuss the impact of stress and busyness on progress, the role of social media in shaping unrealistic goals, and the importance of measuring success beyond just scale weight. I provide practical tips for tracking workout progress, balancing mental and physical well-being, and maintaining consistency in the face of setbacks. Whether you're just starting your fitness journey or looking to reignite your motivation, this episode offers valuable insights to help you achieve sustainable, long-term results. Join me as we explore how to ditch the unrealistic expectations and find an approach that works for your unique lifestyle and goals.

If this episode got you interested taking action to your fitness journey, my next 8-week Challenge starts on Monday October 14th. (it´s the last of 2024) Join waitlist and get all the information HERE

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In this episode, I share my top 5 strategies for effective rest and recovery between workouts. As someone who used to believe that more is better when it comes to exercise, I've learned the hard way that proper rest and recovery are crucial for progress and avoiding overtraining.
The 5 key strategies I cover include:

Staying active on rest days through low-intensity activities like walking, rather than complete rest.

Doing bodyweight exercises focused on proper form and range of motion, to maintain muscle-building signals.

Prioritizing mobility work to improve flexibility and joint health.

Emphasizing the importance of quality sleep for recovery and overall wellbeing.

Dedicating time to plan and prepare nutritious meals, rather than relying on quick, less healthy options.

I share my personal experiences and insights to highlight how these strategies can make a significant difference in fitness progress and overall health.

If you enjoyed the episode, I would appreciate if you could share it with one of your friends and leave a 5-star rating in iTunes and Spotify.

If you want to try my Balanced Lifestyle Blueprint for 7-days FREE, you can do it HERE

Talk soon,

Turo

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In this FitMitTuro Fitness Podcast episode, fitness coach Turo Virta shares his personal strategies and insights for overcoming workout motivation slumps. Discover practical tips to stay consistent with your fitness routine, even on days when you don't feel like exercising. Learn how to set manageable goals, create an unbreakable workout schedule, and celebrate small wins to keep yourself motivated in the long run. Whether you're struggling to make strength training a habit or looking to revamp your fitness approach, this podcast offers valuable advice from an experienced coach.

Want to work with me? Check out coaching options HERE

I hope you enjoy this podcast and if you do, please leave a 5 star rating and review!
- Turo

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As we get older, our bodies change, and the approach to fitness needs to evolve as well. In this episode, Turo Virta, a fitness expert with over a decade of experience working with the 40+ crowd, shares the most common workout mistakes he's seen among this demographic and provides practical solutions to help you avoid them.
You'll learn:

Why ignoring warm-ups and cool-downs can significantly increase your risk of injury, and how to build these essential routines into your workouts.
The surprising importance of incorporating resistance training, even if you're not aiming to build muscle mass, and how it can help maintain your metabolism.
The dangers of the "weekend warrior" syndrome and how to create a more sustainable exercise routine.
Why setting overly ambitious fitness goals can backfire and lead to burnout, and how to set realistic, health-focused targets.
The difference between mobility and flexibility training, and why both are crucial for older adults to prevent common aches and pains.
Turo's tips for maintaining consistency in your workouts and developing a fitness habit that lasts.
The often-overlooked role of nutrition, hydration, and sleep in supporting your fitness journey.

Whether you're new to exercise or a seasoned athlete looking to optimize your routine, this episode is packed with valuable insights to help you stay fit, healthy, and injury-free as you navigate the challenges of aging. Don't miss it!

Need more help with accountability and exact plan?
Check out coaching options HERE

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In today’s episode, I’m diving into how you can keep your health and fitness on track, even when your calendar is overflowing. I know how tough it can be to juggle multiple responsibilities and still find time to take care of yourself, so I’m sharing my top seven tactics that have personally kept me going through the busiest times.

We’ll explore the "123 strategy" which simplifies nutrition with one big salad, two pieces of fruit, and three bottles of water each day to ensure you're fueled and hydrated. I’ll also discuss why planning your protein intake can make a huge difference and how mindful eating can transform the way you interact with meals, no matter how rushed you are.

Adding movement to your day doesn't have to be a chore—I'll show you how to sneak in extra steps and make the most of micro workouts that pack a punch in just 5-10 minutes. Lastly, I'll emphasize the importance of setting realistic, present-oriented goals to keep you grounded and focused on what truly matters—your health.

Join me as we tackle these simple yet effective strategies to maintain your health, sanity, and wellbeing, no matter how hectic life gets. Let’s get started and make sure you’re not just surviving your busy schedule, but thriving through it!

If you need help to implement these strategies and hold yourself accountable, you can APPLY my 1-1 Coaching HERE or Join our Balanced Lifestyle Blueprint Group Coaching HERE

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In this episode of the FitMitTuro Fitness Podcast, Turo Virta sits down with Dane Palarino, a successful entrepreneur who faced a wake-up call about his health and fitness. Dane shares his powerful story of prioritizing his business over his body, only to realize the toll it was taking on his confidence, relationships, and overall well-being.
Discover Dane's transformative journey, including the five daily non-negotiables that helped him regain control of his health and fitness. Learn his strategies for balancing the demands of entrepreneurship with sustainable body composition changes, and how he now helps other busy professionals achieve their fitness goals through his program, Dad Bod Sculptors.
This episode is a must-listen for anyone seeking inspiration and practical advice to overcome their own "dad bod" and reclaim their vitality and confidence. Tune in to uncover Dane's proven approach to sustainable body transformation.

Check Out Turo´s Website HERE

Check Out and Connect with Dane HERE

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In this transformative episode of FitMitTuro Fitness Podcast I speak with my client Daniel, a 46-year-old Portuguese living in Sweden,how he lost 13 kgs. Over nine months, Daniel dropped from 104 kg to 91 kg through a combination of disciplined dieting, increased protein intake, vegetables and regular exercise. More than just shedding kilos, Daniel saw significant health improvements including better blood pressure and cholesterol levels, alongside enhanced sleep quality thanks to reduced alcohol consumption.
Hear how Daniel’s lifestyle changes not only affected him but also inspired his family to adopt healthier habits. Dive into a discussion on the crucial roles of consistency, tracking progress, and balancing diet with cardio as Daniel plans to continue refining his fitness regime. Whether you’re looking for motivation or practical advice, this episode provides valuable insights into making sustainable lifestyle changes that lead to real and lasting health benefits.

Apply for 1-1 Coaching HERE

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In this rebroadcast episode I talked with my coach and mentor Jordan Syatt (@syattfitness) about his personal journey, from his childhood struggles with health and family dynamics to becoming in my opinion one of the best coaches and mentors in whole fitness industry. We dive deep into the challenges of emotional eating, binge habits, and overcoming fears - both in the fitness realm and in life.
Jordan shares vulnerable stories about his relationship with his parents, and how those experiences shaped his approach to fatherhood and being present for his own daughter. The conversation also explores strategies for developing a healthier relationship with food, including practical tips like the "20-Minute Rule" and the "Apple Test."
Whether you're battling binge eating, dealing with emotional triggers, or simply seeking inspiration to transform your fitness journey, this episode offers a raw and relatable look into the mindset of a top coach. Listeners will walk away with actionable advice and a renewed sense of motivation to prioritize their health and well-being.
Don't miss this powerful discussion on overcoming obstacles, building resilience, and finding balance in the pursuit of personal growth.

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In this rebroadcast episode, Silvia shares her transformative weight loss journey. After struggling with yo-yo dieting her whole life, Silvia finally found success by working with Turo.
Silvia reveals how she was unknowingly eating far too little, leading to negative health effects. With Turo's guidance, she gradually increased her calories, focusing on strength training over excessive cardio.
To Silvia's surprise, this approach led to steady fat loss and increased energy, without the constant food obsession. Silvia emphasizes the importance of patience, self-compassion, and seeking professional support when needed.
This conversation is a must-listen for anyone frustrated with traditional dieting methods. Silvia's story demonstrates how a sustainable, balanced approach can lead to lasting results and improved quality of life.

Start your journey for FREE or check out coaching options from ym website HERE

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In today´s FitMitTuro Fitness Podcast we tackle the challenge of sustainable weight loss in a way that respects both your health and your love for food. In this episode, I'll share the same practical strategies that have helped over a thousand of my clients not just lose weight, but keep it off for good. We'll cut through the noise of common diet myths and focus on what really matters: creating a manageable calorie deficit, understanding the impact of what you drink—including alcohol—on your weight and sleep, and how to enjoy the foods you love without derailing your progress. If you’re tired of quick fixes and ready for lasting change, this episode will equip you with the knowledge and tools you need to adjust your diet for long-term success. Tune in to start your journey toward a healthier, more balanced lifestyle.

I would love to hear from you! Send me DM in my IG HERE and tell me what you think about this episode and what was your biggest takeaway.

Thank you for listening and especially those who left 5-star rating in iTunes and/or Spotify. They help me massively to reach more people with a quality content.

-Turo

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What is the optimal way to balance cardio with muscle maintenance, especially for women over 40? In this episode I talked about effective cardio methods that boost heart health and burn calories without compromising your muscle gains.
I'll guide you through various cardio exercises including HIIT, LISS, and circuit training, and provide insights on integrating these into your fitness regimen without losing muscle mass. You will learn how to strategically plan and build your workouts, properly nourish your body, and understand the key roles of rest and recovery in building a healthier, stronger you.

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In this empowering finale of our series (3/3) on emotional eating, where we delve into sustainable strategies to conquer this challenge for good. In this episode, we explore how tailored therapeutic approaches like Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) can revolutionize the way you handle emotional eating by addressing the core psychological elements. We'll break down how CBT helps modify negative thoughts and behaviors associated with food, and how ACT encourages you to accept emotions and commit to behavior changes aligned with your deepest values. Plus, discover actionable tips on incorporating diet and nutrition planning, regular physical activity, and essential lifestyle adjustments that support mental and emotional well-being. Whether you're seeking to break free from the cycle of emotional eating or aiming to enhance your relationship with food, this episode offers the tools and insights you need to achieve lasting change.

Check out coaching options from my website HERE

I would love to hear from you! DM me in my Instagram or email me turo@fitmitturo.com

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In this 2/3 episode of emotional eating series I tackle stress eating by understanding its triggers and exploring effective coping mechanisms. You will discover how stress impacts your body and why it leads to cravings for comfort foods. I'll guide you through practical and powerful techniques like deep breathing and progressive muscle relaxation to help manage your stress response and reduce the urge to stress eat. Learn to replace unhealthy habits with positive strategies that support your mental and physical health. Whether you're struggling with stress at work, home, or in your daily life, this episode will equip you with the tools you need to take control of your eating habits and lead a healthier, more balanced life.

Check out more free resources and coaching options HERE

Thanks you for listening and especially those who have left 5-star rating in iTunes and Spotify.

-Turo

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This is the first out of 3 episodes of series where we take step by step approach to tackle emotional eating. In this episode I talk about mindfulness techniques and the power of mindful breathing. I’ll guide you through simple, actionable steps to help you tune into your body’s signals and differentiate between emotional hunger and physical hunger. Learn how to apply these techniques in everyday life to enhance your awareness and control over your eating habits, leading to a healthier, more balanced relationship with food. Whether you're new to mindfulness or looking to deepen your practice, this episode will equip you with the tools you need to transform your approach to eating.

Check out my website for more free resources or coaching options HERE

Make sure you subscribe for my podcast so you will get notified when next episode is out.

Thanks for listening!

-Turo

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In this episode, I'll discuss why you shouldn't let the fear of bulking up keep you from lifting weights, the importance of progressive overload, and how essential proper nutrition and recovery are to your success. We'll also dive into how addressing mobility issues in your hips, knees, and ankles can prevent injuries and enhance your overall fitness. Whether you’re starting your strength training journey or looking to refine your routine, I'll share insights and encouragement to help you build a stronger, healthier body with a comprehensive training program. Learn how a personal coach or accountability partner can transform your training experience, ensuring consistency and success in your fitness goals.

Join FitMitTuro Membership Coaching HERE

Apply for 1-1 Coaching HERE

In this episode, I delve into why calorie counting isn't meant to be a lifelong strategy and how we can shift towards a more intuitive approach to eating. I share my personal journey with transitioning away from obsessing over every calorie to understanding the basics of nutritional values which allows for greater flexibility and enjoyment in eating. We'll explore the importance of recognizing hunger and satiety cues, and I'll give you practical strategies for mindful eating. We'll also talk about why it's crucial to prioritize food quality over quantity, the benefits of integrating regular physical activity, and how managing stress and getting enough sleep play pivotal roles in our overall health. Whether you're looking to ease off from counting every calorie or trying to understand how to eat more intuitively, this episode will provide you with the insights and tips you need to make that shift effectively.

If you need more "hand holding" on your fitness journey, check out all coaching options HERE

Thank you for listening!

-Turo

Registration for 8-Week Summer Challenge is open and my Podcast listeners are getting 20% OFF when you use code HOT30 at checkout.

Learn more and join HERE OR https://www.personaltrainerturo.com/8WeekChallengeJune2024

Join me, Turo Virta, as I dive into the essential topic of building sustainable health habits for better sleep, strength, and overall wellness. In this episode, I open up about my own experiences with strength training, sharing how I’ve learned to start small and integrate consistent exercise into a busy schedule. I'll walk you through practical ways to make physical activity both enjoyable and motivating, how to prioritize nutrient-dense foods, and the importance of setting goals that excite you. Whether you're facing challenges in staying motivated or seeking strategies to enhance your mental and physical health, I’m here to offer you personal insights and actionable tips to help you develop lasting habits for a healthier, more fulfilling life.

If you have been thinking about joining my coaching programs like 8-week Challenge but haven´t yet... I have created hundreds of home & gym workouts you can do with bodyweight only, with dumbbells only or if you are having access to the gym.. You can find all coaching options HERE https://www.personaltrainerturo.com/

In this solo episode I talked about the common struggle of knowing what to do but not following through. I share my personal challenges with managing multiple passions and priorities, from maintaining my health and fitness to supporting my coaching clients and creating engaging content. I beat procrastination by emphasizing consistency, self-compassion, and personalized planning. I also offer valuable tips on how to improve habit formation and goal achievement, including the benefits of accountability and practical strategies to combat procrastination. Whether you’re looking to refine your routines or need a push to achieve your goals, this episode provides the insights and motivation to get you moving in the right direction.

My next 8-week Challenge starts June 24th and if you want to be first to know and be sure you get access to one of the 20 spots, join Challenge Waitlist HERE

Thank you for listening!

-Turo

In this episode I talk about essential tips and strategies to stay fit and healthy during the holidays without feeling guilty. I share personal experiences and advices on how to balance holiday indulgences with maintaining your fitness goals. Learn practical ways to manage holiday eating, from choosing the right breakfasts to smart alcohol consumption and mindful eating techniques. Plus, discover how to incorporate effective exercises into your holiday routine, ensuring you enjoy the festive season to the fullest while keeping your health in check. Perfect for anyone looking to navigate the holiday season with confidence and joy, without compromising their fitness and wellbeing.

Have questions or need an advice? Reach out to me directly via Instagram DM or email turo@fitmitturo.com

Join FitMitTuro Membership Coaching HERE https://www.personaltrainerturo.com/membership-coaching-2024

If you find the insights valuable, consider leaving a glowing 5-star review on iTunes or Spotify.

Your support helps us reach and empower more listeners like you! Thank you so much for your help!

In this FitMitTuro Fitness Podcast I was diving into the thrilling world of fitness racing with Jason Curtis, the mastermind behind the Deadly Dozen challenge. In this episode, we explore how the Deadly Dozen represents the ultimate test of fitness, combining strength, endurance, and functional fitness to push participants to their limits. Discover the science-backed strategies and innovative training methodologies that have made the Deadly Dozen one of the most exhilarating fitness events worldwide.

From enhancing endurance to building strength and improving overall fitness, the Deadly Dozen offers countless benefits for participants of all levels. Whether you're a seasoned athlete or a fitness enthusiast looking to take your training to the next level, this podcast provides invaluable insights and inspiration to help you compete in a smart and strategic manner. Learn how to harness the power of functional fitness and hybrid training to achieve your fitness goals while enjoying the thrill of competition.

Tune in to uncover the secrets behind the Deadly Dozen challenge and gain the ultimate motivation to revolutionize your fitness routine. Don't miss out on this opportunity to join the fitness racing revolution and embark on a journey towards peak athletic performance with Jason Curtis and me, Turo Virta.

Connect with Coach Jason Curtis in Instagram HERE

Connect with Turo Instagram HERE & Website HERE

Check out Deadly Dozen Fitness Race HERE

I really hope you enjoyed this episode and if you did, please feel free to leave a 5 star rating and review as they help so much!

-Turo

In this FitMitTuro Fitness Podcast I sit down with Troy Taylor, Senior Director of Performance Innovation at Tonal. We talk how to optimize muscle gains and enhance athletic performance. Explore cutting-edge training methodologies and innovative fitness equipment designed to revolutionize your workouts. From the science behind hypertrophy training to practical strategies for achieving peak performance, Troy shares valuable insights and expert advice to help you unlock your full potential. Whether you're a seasoned athlete or a fitness enthusiast, this podcast offers actionable tips and real-world strategies to take your training to the next level. Tune in and discover the keys to maximizing muscle gains and achieving your fitness goals with Troy Taylor.

Connect with Troy: LinkedIn, Instagram, Tonal Website

Connect with Turo Website & Instagram

I really hope you enjoyed this episode and if you did, please feel free to leave a 5 star rating and review as they help so much!

-Turo

In this empowering FitMitTuro Fitness Podcast episode, I'll be sharing practical strategies to help you break free from mindless munching and cultivate a more conscious relationship with food.

Are you tired of falling victim to snack cravings and feeling guilty about your eating habits? You're not alone. That's why I'm here to guide you through proven techniques to recognize triggers and keep healthier options at your fingertips. Drawing from my own journey, I'll reveal how I overcame snack cravings and learned to navigate the delicate balance between indulgence and portion control.

But that's not all – I'll equip you with actionable tips to conquer snack urges and hunger pangs, from incorporating protein and fiber-rich foods into your meals to practicing mindful eating and mastering the art of delayed gratification. Together, we'll tackle emotional triggers and set practical calorie limits, empowering you to make informed choices and reclaim control over your eating habits.

Whether you're struggling to curb mindless snacking or seeking a path to healthier living, this episode is your roadmap to success. Join me on this transformative journey and discover the freedom that comes with mastering mindful snacking.

Action Items:
Implement one or two of the strategies shared in this episode and experience their transformative impact firsthand.

Have burning questions or eager to explore additional topics? Reach out to me directly via Instagram DM or email turo@fitmitturo.com

If you find the insights valuable, consider leaving a glowing 5-star review on iTunes or Spotify.

Your support helps us reach and empower more listeners like you! Thank you so much for your help!

Join Turo Virta as he teams up with Dr. Davis to challenge the conventional wisdom of modern healthcare and explore groundbreaking alternatives for achieving optimal health. In this enlightening episode, Dr. Davis shares his personal experience of dramatically increasing muscle mass and enhancing skin health through diet and specific microbes, including his remarkable gain of 13 pounds of muscle in just three weeks. Discover the profound impact that diet, exercise, and microbes can have on restoring youthfulness and vigor. Dive into the discussion on the limitations of conventional medicine and learn how you can take control of your health by incorporating these revolutionary strategies into your life.

Links mentioned in episode: Dr. William Davis Website
Follow Dr. Davis in Instagram HERE
Follow Turo in Instagram HERE

I hope you enjoy this episode and, if you do, please leave a review on iTunes and/or Spotify (huge thank you to everyone who has written one already).

Join Turo Virta and special guest Dustin Baker as they delve into the transformative world of bio-identical hormone replacement therapy (HRT) and its significant role in anti-aging and overall wellness. In this episode, we explore the natural alternatives to synthetic hormones offered by Dustin's product, Bio-Pro Plus, and discuss the critical importance of sleep and lifestyle changes in optimizing hormonal functions. Discover how high-intensity interval training (HIIT) can boost growth hormone production and learn practical tips for enhancing sleep quality to support your hormonal health. Whether you're looking to rejuvenate your body or simply improve your daily energy levels, this episode is packed with actionable advice to help you live a healthier, more vibrant life.

Links mentioned in Episode: BioProteinTech.com website

Instagram accounts: @bioproteintech , @personaltrainer_turo

I hope you enjoy this episode and, if you do, please leave a review on iTunes and/or Spotify (huge thank you to everyone who has written one already).

In this episode, I delve into the five crucial signs that indicate it's time to hit the brakes on your calorie deficit journey. Join me as we unravel the complexities of calorie deficit diets and uncover the often-overlooked warning signals that your body may be desperately trying to communicate.

I talk on the common struggles and challenges faced by individuals striving to maintain a calorie deficit. From mood swings and exhaustion to changes in mental health, we navigate the intricate web of signs that may indicate burnout and the detrimental effects it can have on your overall well-being.

You learn invaluable insights into the importance of listening to your body and taking proactive steps to prevent negative impacts on mental and physical health. I talked about practical strategies for addressing burnout, including the option of taking a diet break or practicing mindful eating.

Additionally, I debunk common fears surrounding reverse dieting and dispel the misconception that eating more calories inevitably leads to weight gain.

Whether you're a seasoned fitness enthusiast or just embarking on your weight loss journey, this episode provides invaluable insights into recognizing the signs of burnout and navigating the complex terrain of calorie deficit diets with confidence and resilience.

Tune in to gain a deeper understanding of your body's signals and discover actionable strategies for prioritizing your mental and physical well-being on your path to sustainable health and fitness.

Join FitMitTuro Membership Coaching HERE https://www.personaltrainerturo.com/membership-coaching-2024

If you enjoy the podcast, I would appreciate if you could leave a 5 star rating and review!
-Turo

This week FitMitTuro Fitness Podcast I share invaluable insights on overcoming common struggles with meal preparation and staying on track during weekends. I talk about the importance of structure and planning ahead in achieving health and fitness goals. I recently talked with several FitMitTuro Members and share their struggles and provide tips for tracking weekend food consumption, embracing the 80/20 rule for weight loss, and incorporating structured workouts for optimal results. Learn how to balance enjoyment with progress, master meal prep strategies for busy days, and unlock the secrets to maintaining a healthy diet with protein-rich foods. Tune in for practical advice and actionable steps to elevate your health and fitness journey.

Join FitMitTuro Membership Coaching HERE https://www.personaltrainerturo.com/membership-coaching-2024

If you enjoy the podcast, I would appreciate if you could leave a 5 star rating and review!
-Turo

Join me on a journey to understand the vital link between ankle and knee mobility for athletes and active individuals. In this enlightening podcast, I'll share actionable insights and practical exercises to assess and enhance ankle and knee mobility, all while emphasizing the importance of managing knee pain through targeted exercises and mobility drills. From simple tests to identify mobility issues to personalized coaching services for tailored support, I'll cover it all, offering invaluable guidance for anyone looking to optimize their joint health and physical performance.

Follow along as I break down the complexities of ankle and knee mobility, providing expert advice and actionable steps to help you move with greater ease and comfort. Whether you're a seasoned athlete or simply seeking relief from knee pain, this podcast is your ultimate guide to unlocking the full potential of your body and achieving peak performance. Tune in now and take the first step toward healthier, happier joints with my proven strategies and expert insights.
If you have any questions, email me turo@fitmitturo.com or send me DM in my IG HERE

Join FitMitTuro Membership Coaching and get access to all my guides including Mobility Test Guide HERE

Join me in this episode as we delve into the common misconception of taking a break from strength training during the summer. Many of us believe that a hiatus is harmless, but maintaining consistency is key to sustaining muscle strength and progress. I'll share insights on the importance of sticking to your workout routine even in warmer months, offering practical advice to keep you on track with your fitness goals. Tune in to discover how prioritizing consistency can lead to long-term success in your fitness journey.

If you have any questions or there is anything I can help you with, DM me in my IG HERE

I hope this episode helped you to make smarter decisions when it comes to your fitness plan during the warmer months of the year.

Turo

In this episode, I share my journey through my fitness evolution, from my days as a professional ice hockey player to my transition into becoming a fitness coach. I didn´t workout for 10 years and learned some valuable lessons I am sharing with you today. I'll share valuable insights gained from my personal experiences, including the importance of consistency, smart training, and staying motivated. Discover the benefits of full-body workouts, the significance of muscle memory, and practical tips for achieving fitness goals while maintaining a healthy mindset.

If you want me to take all guesswork away from you when it comes to your training & nutrition, join my inexpensive Membership Coaching program HERE

In this episode, my guest is Adrian McDonnell. We are focusing on solutions for those struggling with the "skinny fat" dilemma. Adrian shares his personal journey from being skinny to toned without resembling a bodybuilder, while Turo offers expert advice on strength training, periodizing workouts, and toning up without bulking. Discover practical strategies for injury prevention, setting fitness goals, and achieving peak athletic performance in this informative and inspiring episode.

Connect with Adrian in IG HERE
Connect with Turo in IG HERE

Check out Adrian Blog HERE
Read Turo´s Blog HERE

Timestamps:

Skinny fat solutions and fitness journey. 0:02

Fitness journey, skinny fat, and strength training. 3:21

Periodizing workouts for optimal results. 8:20

Toning up without bulking for skinny fat individuals. 12:17

Fitness goals and strategies for women. 18:05

Training for athletic performance and aesthetics. 21:41

Fitness goals and injury prevention. 26:31

Fitness training and injury prevention. 32:38

Mobility work and periodization for athletic performance. 39:15

Exercise selection for athletes based on sport-specific movements. 43:41

Fitness and business growth with a personal trainer. 46:39

In today´s FitMitTuro Fitness Podcast episode I talk about 5 habits I wish I would start doing earlier to improve my health. If I look back these are the simplest but most beneficial habits I started implementing my life after I turned 30 that have impacted the most to my health and wellbeing.
I am sharing how I incorporate these things into my life and how you can do it too. Improving health is all about small and sustainable habits that you can repeat the rest of your life. It can make a big difference in your fitness journey and overall quality of life.

I hope it helps and if it did, I would appreaciate leaving aq 5-star rating in Spotify and/or Apple Podcast as they help me massively to reach more people.

Thank you for all those who already did it and thank you for listening!

Talk Soon,
-Turo

In this episode of FitMitTuro Fitness Podcast, we delve deep into the transformative journey of Gabrielle, a 54-year-old woman from Canada who won free 3-months of 1-1 coaching in December. Despite facing challenges such as knee pain, shoulder discomfort, and the aftermath of COVID-19, Gabrielle's unwavering determination and commitment to her well-being shine through in every step of her journey.

Join us as Gabrielle shares her struggles, triumphs, and newfound sense of empowerment through exercise and mindset shifts. From addressing muscle imbalances to prioritizing mobility exercises, Gabrielle's story is both inspiring and relatable to anyone who has faced obstacles on their path to better health.

Throughout the episode, Gabrielle opens up about the key moments and breakthroughs that propelled her forward, including the realization of the importance of mobility exercises in alleviating pain and improving overall strength. She also shares her strategies for staying consistent and motivated, especially during challenging times like the COVID-19 pandemic.

As Gabrielle's journey unfolds, her resilience and determination serve as a beacon of hope for listeners seeking inspiration and guidance on their own fitness journeys. Her story reminds us that with dedication, perseverance, and a positive mindset, we can overcome any obstacle and achieve our goals.

Tune in to this podcast episode to hear Gabrielle's inspiring story and discover how you too can transform your life through fitness. Subscribe now and join us on this journey of empowerment, resilience, and self-discovery.

Beth won three months of free coaching in December and in today´s FitMitTuro Fitness Podcast we talked how past 3 months have been. She had some worries and fears, but she decided to give it a try. Listen to Beth's amazing adventure as she tells us how she faced her fears and found her strength. She'll share how she beat doubts, worries, and even being too busy to exercise. With the help of coaching, she turned those challenges into chances to get stronger and happier. Beth's story reminds us that no matter what, we can always find a way to reach our goals!
Thank you Beth for working so hard for the past 3 months because without work, it wouldn´t be possible to make these significant changes.
If you are interested to work with me, check out coaching options HERE
Thank you for listening and especially those who left 5-star rating as they help a lot.
-Turo

Join Turo Virta and Dr. Mike Van Thielen in an enlightening conversation on optimizing human performance through a holistic approach. In this episode, they delve into the fusion of conventional medicine with natural therapies, exploring the benefits of breathwork, hydration, and time management in achieving peak performance. Discover practical strategies for boosting dopamine levels naturally, overcoming distractions, and entering the flow state for enhanced productivity. From biohacking techniques to longevity practices, Turo and Dr. Van Thielen offer invaluable insights to help you upgrade your body, mind, and life.

Check Out Dr Mike´s Limitless Lab - 12 weeks to Maximum Performance through Self-Optimization HERE

Check Out Coaching options with Turo HERE

Thank you for listening and especially all those who left review for my podcast in Apple and Spotify, they help a lot.

Talk Soon,

Turo

In this empowering episode of FitMitTuro Fitness Podcast, your fitness expert Turo Virta dives deep into the science behind crafting the perfect strength training routine. From workout splits to set volumes, Turo breaks down the key principles for optimizing muscle growth and performance. Discover the advantages of full-body workouts versus body splits, and learn how to tailor your routine to your individual needs and goals. Turo shares valuable insights on the importance of rest and recovery for muscle growth, as well as the significance of progressive overload for continual progress. Whether you're a seasoned gym-goer or just starting your fitness journey, Turo's expert advice will inspire you to take your strength training to the next level. Tune in now and unlock your true strength potential!

Check out Coaching Options and free resources HERE

Send me DM in my INSTAGRAM HERE

Embark on a transformative journey with Turo Virta as he unveils the mysteries of weight loss plateaus and shares actionable strategies for breaking through the barriers to progress. In this insightful episode, Turo provides a comprehensive guide on identifying and conquering weight loss plateaus through smart nutrition, strategic workouts, and a holistic approach to health.

The podcast kicks off with Turo's expertise on tracking calorie deficit and progress (0:02). Turo emphasizes the importance of realistic expectations and consistency in tracking various metrics such as workouts, steps, and calorie intake (2:52). A plateau, often a frustration, is defined and strategies for overcoming it are explored (7:08).

In a fascinating segment, Turo challenges the notion of relying solely on calorie deficit for weight loss (7:08). He introduces the concept of diet breaks to optimize metabolism for long-term fat loss sustainability. Turo advises on lifestyle considerations and sets the stage for sustainable changes (12:30).

The conversation delves into the interplay between cardio, strength training, and weight loss plateaus (17:56). Turo offers a nuanced perspective, advocating for the importance of strength training in boosting metabolism and preventing muscle loss during a calorie deficit (21:28).

Discover the effectiveness of reverse dieting as Turo shares real-life success stories, including Silvia and Yahir (26:35). Reverse dieting becomes a key tool for achieving weight stability, muscle gain, and optimal results with less effort (31:33).

Optimizing metabolism and fat loss through smart workouts and low-intensity cardio is explored (36:51). Turo provides practical advice, including the ideal frequency of low-intensity walks and the importance of balance in strength training.

As the episode unfolds, Turo Virta shares insights on individualized coaching services for those struggling with fat loss (36:51). His personalized advice and support aim to help individuals overcome mental barriers and implement sustainable fat loss strategies.

Tune in for a power-packed episode that goes beyond conventional weight loss wisdom, providing a holistic and sustainable approach to achieving your fitness goals.

For more resources and coaching options, go to www.personaltrainerturo.com

I would love to hear from you! Email me turo@fitmitturo.com and let me know what was your biggest takeaway or what topics you would like me to cover.

Thank you for listening!

-Turo

Join Turo Virta in a rebroadcast episode of FitMitTuro Fitness Podcast featuring Amanda Thebe, a personal trainer, nutrition coach, and author of "Menopocalypse." This insightful conversation delves deep into the often-overlooked aspects of menopause, hormonal changes, and their profound impact on women's health.

As Amanda shares her journey, beginning in her 40s and feeling like a role model for women undergoing menopause, the discussion unfolds with transparency and vulnerability (0:02). Recurring episodes of vertigo and the search for answers become the catalyst for Amanda's exploration of perimenopause symptoms.

Discover the nuances between perimenopause and menopause (4:57), unraveling the complexity of hormonal fluctuations that can last up to a decade. Amanda sheds light on the often-unpredictable symptoms affecting women's bodies and minds.

Intriguingly, the conversation navigates through menopause treatment options, including hormone replacement therapy (15:11). Amanda and Turo Virta candidly discuss the benefits, risks, and personal experiences, fostering a deeper understanding of a crucial aspect of women's health.

The episode takes an empowering turn towards holistic wellness (20:18). Amanda advocates for a multi-pronged approach, intertwining psychological treatment and lifestyle changes to achieve comprehensive well-being.

Honesty, integrity, and scientific accuracy take center stage (27:01), as Turo Virta and Amanda stress the significance of truthful information in the health and wellness industry. Both share personal experiences of growth and evolution in their understanding of health.

Weight gain during menopause becomes a pivotal topic (31:08), challenging societal narratives. Amanda opens up about her struggles, emphasizing the need for a supportive and non-judgmental approach.

The narrative expands to encompass the impact of menopause on body composition, metabolism, and muscle mass (36:32). Amanda and Turo Virta advocate for strength training, not just as a physical exercise but as an empowering tool for midlife women.

Fitness training tips and self-care priorities for menopausal women take the spotlight (45:42). Turo Virta encourages a balanced approach, emphasizing results, form, and the importance of listening to one's body.

The episode culminates with insights into fitness, nutrition, and mental well-being during menopause (51:46). Turo Virta and Amanda stress the importance of consistency, realistic goals, and the holistic benefits of activities like hiking.

Check Out Amanda in Instagram @amanda.thebe

We would love to hear from you, Tag us @personaltrainer_turo and @amanda.thebe in your Story and let us know what was your biggest takeaway.

In this illuminating episode of FitMitTuro Fitness Podcast, Turo Virta engages in a comprehensive conversation with James LeBaigue, a registered sports nutritionist and advanced clinical practitioner in the NHS. Together, they unravel the foundational principles of endurance training, offering a treasure trove of insights for both beginners and seasoned athletes.

The journey begins with the essential principles of endurance training, emphasizing the significance of starting with appropriate volume based on experience. James advocates for prioritizing easy endurance training over high-intensity workouts, providing a roadmap for sustained progress.

Consistency and enjoyment become the focal point as the discussion unfolds (5:36). James underlines the importance of these factors, shattering the myth of perfection in favor of regular, enjoyable running.

Heart rate variability (HRV) takes center stage (11:13), with James explaining its nuanced significance in training and recovery. Turo Virta, inquisitive as ever, seeks to demystify HRV metrics for listeners, making this complex topic accessible.

The duo delves into the pitfalls of tracking tools and the importance of periodization in endurance training (23:29). Real-world examples, including insights from Finland's top ice hockey team, provide a pragmatic view.

Optimal performance principles are explored next (28:53), with a focus on periodization and the 80/20 rule. Turo Virta offers practical advice for beginners, stressing the importance of enjoyment and gradual optimization.

Heart rate zones and interval training take the spotlight (34:18), as Turo and James demystify high-intensity training. They share insights into the simplicity of interval training, making it accessible to all.

Strength training's role in the endurance athlete's toolkit is explored in depth (39:33). James highlights its potential benefits, especially for beginners, echoing Turo's suggestion to incorporate strength training into weekly routines.

As the episode unfolds (45:24), the conversation extends beyond athletic pursuits, touching on strength training's role in maintaining health and independence. Turo Virta and James explore the simplicity of initiating strength training, emphasizing its transformative impact.

The podcast culminates in a rich exploration of nutrition and training for fitness, offering listeners a holistic guide to building strength and endurance.

Tune in to embark on a journey of endurance wisdom, with James LeBaigue and Turo Virta as your expert guides.

Connect with Turo in Instagram HERE
Connect with James in Instagram HERE

Check out Turo´s Website for FREE strating guides, articles and coaching options HERE

Learn more about James:

Hurrythefoodup Nutrition

Nutrition Trithlon Website

We would love to hear from you! Tag us (@personaltrainer_turo and @nutritiontriathlon) in your Instagram Story and let us know what was your biggest takeaway from this episode.

In this rebroadcast episode of FitMitTuro Fitness podcast as I sit down with Kim Schlag, a renowned personal trainer and nutrition coach specializing in fitness for women over 40. In this episode, we delve into the unique challenges and triumphs of staying fit and healthy during and after menopause.

Key Topics Covered:

Kim's Personal Journey: Kim shares her experiences with weight loss, menopause symptoms, and the transformative power of weightlifting and basic nutrition science in her 40s and 50s.
Menopause and Hormone Therapy: We discuss the varied symptoms of menopause, including vertigo and temperature control issues, and the relief Kim found through hormone therapy.
Challenges of Weight Gain and Metabolism: Debunking the myth that menopause directly causes weight gain, we explore other contributing factors like decreased physical activity and the importance of maintaining muscle mass.
Healthy Habits for the Holiday Season: Kim and I tackle the "all or nothing" mindset during the holidays, advocating for moderation and enjoying treats without guilt.
Nutrition Strategies for Menopause: Tips for maintaining weight loss during menopause, including setting small, achievable goals and the significance of a calorie deficit.
Exercise Recommendations: We emphasize the importance of NEAT (non-exercise activity thermogenesis) and strength training in losing belly fat and maintaining overall fitness.
Overcoming Weight Loss Hurdles: Kim provides actionable advice on tackling challenges like hot flashes, tracking calories, and beginning strength training.
The Role of Protein and Sleep Hygiene: Strategies for increasing protein intake and improving sleep routines to combat insomnia and enhance overall health.

Join us as Kim shares invaluable insights and practical tips for women navigating the complex journey of fitness during menopause. Whether you're experiencing perimenopause, in the midst of menopause, or seeking to support someone who is, this episode offers a wealth of knowledge to empower and inspire.

Tune in for an episode that's not just about fitness and menopause, but about embracing change and thriving at any age.

Mastering Sleep for Optimal Health: A Conversation with Dr. Shelby Harris

In this rebroadcast episode I sit down with Dr. Shelby Harris, a clinical psychologist specializing in behavioral sleep medicine. We dive deep into the world of sleep disorders and their impact on fitness and mental health, exploring practical solutions and evidence-based methods to enhance sleep quality naturally.

In This Episode:

Insights from a Marathon Runner: Discover how Dr. Harris, a seasoned marathon runner, balances fitness with sleep and health.
Combating Insomnia: Learn about the prevalence of insomnia, especially in women, and Dr. Harris's tiered approach to managing it effectively.
CBT for Insomnia: Uncover the effectiveness of Cognitive Behavioral Therapy (CBT) for insomnia, with strategies to manage thoughts for better sleep during stressful times.
The Role of Sleep Routines: We discuss how consistent wake times and morning light exposure can drastically improve sleep quality and mental health.
Navigating Sleep Apnea and Relaxation Techniques: Understand the common misdiagnosis of sleep apnea as insomnia and the importance of associating the bed with sleep only.
The Double-Edged Sword of Sleep Trackers: Join our conversation on the pros and cons of sleep tracking devices and their impact on sleep quality.
Creating the Ideal Sleep Environment: Tips on making your bedroom a cave-like sanctuary for optimal sleep, including the right mattresses, pillows, and ambient conditions.
Managing Jet Lag and Shift Work: Practical advice for shift workers and frequent travelers on maintaining sleep quality despite challenging schedules.
Health Risks of Irregular Sleep Schedules: We delve into the health impacts of night shifts and rotating schedules, offering tips for better sleep and overall well-being.

Dr. Harris shares her wealth of knowledge and personal experiences, providing valuable insights into improving sleep naturally. Whether you're an athlete, fitness enthusiast, or someone struggling with sleep, this episode is packed with actionable advice to help you achieve restful nights and energized days.

Tune in to transform the way you sleep and elevate your health and fitness journey with Dr. Shelby Harris and me, Turo Virta.

Welcome to an insightful episode where I, Turo Virta, dive deep into the world of smart training with a focus on periodization and adapting your workouts for optimal health and performance. After a personal health revelation post-COVID-19, discovering an enlarged heart, I was propelled to reevaluate and adapt my fitness journey. This episode is all about sharing those adaptations and guiding you through setting realistic, performance-based fitness goals.

In This Episode:

Heart Health and Fitness Adaptation: I open up about my personal journey of discovering an enlarged heart and how it shifted my approach to training, emphasizing the importance of adapting fitness goals with age and health conditions.
Periodization for Progress: Learn how focusing on one fitness goal at a time and implementing periodization can lead to faster and more sustainable results. I'll walk you through the concept of periodization in fitness training, discussing how to alternate focus between strength and cardio to avoid plateaus and keep improving.
Balancing Cardio and Strength: Discover the challenges and strategies of improving both strength and cardio, including my personal routine and suggestions for interval training and full-body workouts.
Workout Programming and Consistency: Hear about the importance of quality over quantity in your workouts and how consistent, well-planned training can lead to significant improvements in health and fitness.

Key Takeaways:

Strategies for periodized training and adapting workouts to your health and fitness level.
The importance of setting achievable, focused fitness goals.
How to create a balanced workout routine that accommodates both strength and cardiovascular health.

I share my expertise and personal experiences, offering tips, anecdotes, and encouragement to help you train smarter, not harder, as we head into 2024. Let's make this year about focused improvements, healthful adaptations, and enjoying the journey of fitness together!

In this "must listen" episode of FitMitTuro Fitness Podcast, me (Turo Virta), talk about the common pitfalls of setting and pursuing fitness goals as we head into 2024. Drawing from my own personal health journey and years of coaching experience, I provide invaluable insights into how to adapt and set realistic fitness goals for long-term success.

Key Highlights of the Episode:

Adapting Fitness Goals with Age: I talk the importance of evolving fitness goals to focus on sustainable habits and performance-based objectives, such as strength and cardio training.
The Pitfall of Unrealistic Timelines: I address the common mistake of setting unrealistic timelines for weight loss, advocating instead for periodization and focusing on one goal at a time to avoid confusion and frustration.
Beyond Weight Loss: I also challenge the overemphasis on weight as a sole measure of fitness success and encourage simple, action-based goals for lasting weight maintenance.
Consistency Over Perfection: Emphasizing the importance of consistency, I advise setting achievable goals, even on bad days, to build confidence and maintain motivation.
The Role of Accountability: I underscore the significance of tracking progress and the power of external accountability in achieving fitness goals.
Celebrating Personal Wins: I share my personal experiences with social media and the importance of acknowledging personal achievements to stay motivated and focused.

So what you say?

I invite you to join our upcoming 8-week challenge, starting in January 8th, where I will create personalized plan and hold you accountable so you can finally stay consistent and work towards your goals in a sustainable way.
Join The Challenge WAITLIST HERE

In this insightful episode of FitMitTuro Fitness Podcast, your host Turo Virta, an ex-professional ice hockey player turned coach, shares his expert strategies for effective strength training during the hockey season. Turo delves into the nuances of maintaining muscle mass, metabolic rate, and optimizing strength and speed for competitive athletes, particularly ice hockey players.

Key Highlights of the Episode:

Strength Training During the Season: Turo discusses the critical importance of maintaining a consistent strength training regimen throughout the hockey season to achieve significant gains, even with limited time.
Muscle Mass and Metabolic Rate: Learn why preserving muscle mass during the off-season is essential for enhancing performance and preventing injuries. Turo shares practical tips for short-burst strength training to maintain strength without over-exhausting during the season.
Preventing Injuries and Enhancing Performance: Discover how targeted strength training exercises can help ice hockey players prevent common injuries and improve their performance on the ice.
Speed and Strength Training: Turo emphasizes the importance of sport-specific exercises to improve speed and provides insights into balancing strength and skills training effectively.
Maximizing Strength and Speed Gains: Get valuable advice on the importance of rest and recovery, and how to focus on specific exercises for maximum strength and speed improvement.
Customized Strength Training Programs: Turo shares his approach to individualizing strength training based on each player's specific needs and goals, moving away from generic programs.
Core Strength and Upper Body Training: Understand the importance of core strength and how specific exercises can enhance performance in sports like ice hockey.

Throughout the episode, Turo combines his personal experiences with practical, easy-to-understand guidance, making this a must-listen for any athlete or coach looking to optimize performance in competitive sports. Tune in to gain a comprehensive understanding of how to balance on-ice and off-ice training and make the most of your athletic potential.

If you have a friend who you know would benefit from this episode, please share this with them or share it in your Instagram story and tag me @personaltrainer_turo

If you need help with a plan and exercises to do, join my inexpensive membership program HERE or email me turo@fitmitturo.com if you have any questions or need more individual support.

Join Turo Virta, an ex-professional ice hockey player turned nutrition coach, as he shares valuable insights into optimizing nutrition for peak athletic performance. In this episode, Turo combines his personal experiences with practical strategies to guide athletes and fitness enthusiasts towards achieving their best physical state through nutrition.

Turo begins by emphasizing the power of simple daily habits over complex scientific theories. He shares how these habits have played a crucial role in his journey and in his coaching with the women's ice hockey national team. Discover how becoming more aware of your daily routines can significantly impact your nutritional choices and overall performance.

Key Episode Highlights:

Protein and Meal Planning: Learn how Turo revamped his breakfast routine to prioritize protein, aiming for 100-150 grams daily, and why this macronutrient is crucial for sustained energy and peak performance.
Daily Habits for Fitness: Turo discusses the importance of planning, preparation, and incorporating healthy habits into your daily diet, highlighting the long-term impact of seemingly small choices.
Macronutrients in Sports Performance: Understand the roles of carbohydrates and protein in athletic performance, and how they fuel high-intensity activities and aid in recovery.
Pre-Game Nutrition: Turo shares his advice on carbohydrate intake for athletes and why avoiding high-fiber foods before a game can be crucial for some individuals.
Hydration and Energy: Explore the importance of staying hydrated and how to strategically use sugary drinks and snacks for an energy boost without experiencing crashes.
Post-Game Recovery: Learn why post-game nutrition, including carbs and protein, is essential for muscle repair and how protein shakes can be an effective solution when whole food sources aren't available.

Turo brings a wealth of knowledge, experience, and a touch of personal flair to this episode, making it a must-listen for anyone interested in sports nutrition, whether you're an athlete or simply looking to improve your fitness regimen.

Links mentioned in episode: FREE GUIDES and CALORIE CALCULATOR

ALPS SOLUTION SUPPLEMENTS (USE CODE TURO15 at Checkout for 15% OFF)

If enjoyed the episode, please share it with your friend and/or in your IG Story and tag me @personaltrainer_turo

In this episode of FitMitTuro Fitness Podcast I dive into a topic many find challenging during their weight loss journey – staying full and satisfied. Drawing from my own experiences and insights gained from my fitness coaching career, I share strategies and tips on managing hunger effectively while working towards weight loss goals.

In this episode, I explore how to interpret and respond to hunger signals, emphasizing the importance of listening to your body. I share the approach I've taken to measure weight loss progress daily, highlighting the significance of tracking trends to avoid the common frustrations associated with weight loss.

A key focus is on the roles of protein, fiber, and hydration in weight loss. I discuss practical ways to increase the intake of these essential nutrients, aiming for a protein target of 1.6-2.2 grams per kilogram of body weight, depending on individual needs. I also talk about my personal strategy for hitting protein goals and how it helps in managing hunger and food cravings.

But it's not just about what you eat; it's about discovering what works for you. I delve into how personalized coaching and habit tracking can be pivotal in controlling food intake. I emphasize the idea of adding healthy habits rather than imposing food restrictions, offering alternatives to high-calorie snacks and tips for effective portion control.

Hydration also plays a crucial role, and I share simple yet effective strategies to ensure adequate daily water intake. The episode wraps up with inspiring success stories from my clients around the world, demonstrating the powerful combination of strength training and proper nutrition.

Whether you're battling snacking temptations, seeking to boost your metabolism, or looking for sustainable diet management techniques, this episode is filled with valuable insights and motivation. Join me in discovering how to maintain fullness and satisfaction on your weight loss journey.

In this episode of FitMitTuro Fitness Podcast, I dive into a topic that's close to many of our hearts during the festive season – maintaining health and fitness amidst the holiday cheer. I open up about my own struggles with staying motivated during the colder, darker months of December and share how I've learned to overcome these challenges by setting small, achievable goals.

Join me as I discuss the importance of focusing on consistency over striving for perfection. I'll share my personal strategies for planning workouts in advance, which helps in steering clear of relying solely on motivation. I'll also talk about how to manage healthy eating habits during a time filled with tempting treats, including my own battle with sugar cravings and how I handle them.

The episode is packed with practical advice, from overcoming procrastination to finding enjoyable ways to stay active during the holidays. It's all about creating a balance – enjoying the festive season without the guilt and maintaining your fitness journey. I emphasize the power of savoring meals, prioritizing protein, getting enough sleep, and the significance of slowing down and enjoying food.

This episode is not just about fitness; it's about embracing the joy and balance of the holiday season. Whether you're dealing with cravings or struggling to find the motivation to exercise, I provide relatable advice and effective strategies to help you stay on track. Tune in to learn how to break the 'all or nothing' mindset and make the most of this holiday season.

Stay active, stay healthy, and let's make this holiday season a balanced and joyful one!

Cheers,
Turo

Join Turo Virta and registered sports nutritionist James LeBaigue in a comprehensive dive into the world of nutrition for endurance sports on FitMitTuro Fitness Podcast.

This episode zeroes in on the pivotal role nutrition plays from the starting line to beyond the finish line. Discover the strategies for effective carbohydrate loading, the dos and don'ts to maintain energy levels, and specific guidance for vegetarian athletes to optimize their protein intake.

Get expert insights into the often-overlooked relationship between micronutrients and peak performance, the nuanced role of supplements, and the ideal distribution of training intensities. Whether you're gearing up for your next marathon, embarking on a triathlon journey, or simply interested in endurance training, this conversation will equip you with the nutritional know-how and training tactics to go the distance.

Connect with Turo in Instagram HERE
Connect with James in Instagram HERE

Learn more about James:

Hurrythefoodup Nutrition

Nutrition Trithlon Website

We would love to hear from you! Tag us (@personaltrainer_turo and @nutritiontriathlon) in your Instagram Story and let us know what was your biggest takeaway from this episode.

Dive into the exhilarating world of trampoline training with fitness veterans Steve Carver and Turo Virta on this episode of FitMitTuro Fitness Podcast. With over 30 years of personal training experience, including extensive expertise in trampoline workouts, Steve unpacks the multitude of benefits that this unique form of exercise can offer. From revolutionizing low-impact workouts for older individuals to kick-starting the release of 'happy hormones,' trampolines may just be the missing piece in your fitness puzzle.

Discover how trampoline training impacts not just physical health but mental well-being too. Learn about the NASA study that backs up its efficiency, the potential for core muscle development, and its accessibility to various age groups and fitness levels. Plus, get the lowdown on how trampolines are being incorporated into sports training. Whether you're looking for a fun new workout, need low-impact options, or just want to jump into something new—this episode is for you!

Links we talked about in episode:

ACE (American Council of Exercise) study done related to Fitness trampolines

NASA study

Benefits of Rebounding

Are you overwhelmed by the multitude of supplements available in the market? Wondering which ones will actually benefit you and which are just hype? Tune in to this eye-opening episode where I break down everything you need to know about the world of supplements.

I listed 5 most beneficial supplements, 5 most overrated supplements and talked about collagen, fat burners and BCAAs

Protein Powerhouse: Get the lowdown on protein powder's role in muscle growth, quick recovery, and weight management. Optimize your protein intake with our pro tips! (Starts at 1:20)
Morning Routine with Whey: Discover why our guest mixes whey protein with Greek yogurt and fruit for a power-packed start to the day. (Starts at 5:08)
The Creatine Craze: Unlock the full potential of creatine for not just muscle strength but also cognitive benefits. Should you add it to your supplement stack? (Starts at 6:46)
Top Picks and Pitfalls: From the must-have Omega-3s to the overrated options, get the insider scoop on the best and worst supplements for your health. (Starts at 11:34)
Fat Loss Supplements: Learn about the real-world limitations of popular fat loss supplements and why lifestyle changes trump supplement reliance. (Starts at 24:12)
Quality Over Quantity: Hear why I swear by Alps Solute Solution protein powder and how to choose a protein source that suits you best. (Starts at 28:02)

This episode is a goldmine of practical information that dispels myths and sets you on the right path to make informed decisions about supplements. Whether you're an athlete, a fitness enthusiast, or someone just looking to improve their health, this episode has something for everyone!

Links mentioned in Episode and companies I trust and use myself:

Alps Solution, company based in Italy (Get-15% OFF with CODE TURO15)

Legion Athletics , company based in USA (CODE: TURO for 20% OFF, or double loyal points)

Are you tired of the endless cycle of dieting, losing weight, and then gaining it all back? In this eye-opening episode, we sit down with weight loss and nutrition expert Turo Virta to delve into the science of "Reverse Dieting"—a groundbreaking approach to weight maintenance that challenges conventional wisdom.

At the start, Turo lays down the foundation by explaining what reverse dieting is and how it helps maintain weight loss by gradually increasing calorie intake (0:00). He sheds light on why the traditional view of "dieting" might be counterproductive, and why adopting a scientific approach to weight management can lead to sustainable results (3:35).

We'll also explore how reverse dieting isn't just a way to avoid weight gain—it's also a strategy to optimize your metabolism and improve overall health (9:35). You'll learn about the pitfalls of low-calorie diets, why they often lead to a decrease in physical activity, and how reverse dieting can help break the vicious cycle of diet-induced low energy levels (14:10).

In the final segment, Turo emphasizes the need for a long-term perspective on weight loss and gives practical advice on how to determine your own sustainable calorie intake for weight loss and maintenance (19:30).

Whether you're stuck on a weight loss plateau, dealing with "yo-yo" dieting, or simply looking to maintain your current weight in a healthier way, this episode provides the insights you need to revolutionize your approach to weight management.

LINKS Metioned in Episode:

Want to get me your coach? Check my coaching options HERE

Podcast Episode:
How to get out of weightloss plateau & when to use Reverse Diet with Jordan Lips

EP 49/22 Eating more and losing weight - how Silvia raised her calories by 1000 and started to lose weightEP 8/21 How to overcome weight loss plateau - Lukas lost 15 kg in 3 months while raising his calories almost 1000 calories

Are you looking to put on 10-15 pounds of muscle in a year or two? Have a lower-body imbalance that needs addressing? Or perhaps you're a runner curious about optimizing your training? Tune into this comprehensive episode where Turo Virta covers it all.

What We Cover:

Muscle Building Essentials (0:02): Learn about the four pillars of muscle growth: consistency, progressive overload, nutrition, and recovery. Turo dives deep into the importance of a balanced diet and strategic recovery to maximize your gains.
Supplements and Tracking Progress (4:27): Discover the benefits of protein powder and creatine for muscle recovery and enhancement. Turo shares tips for tracking your progress to stay motivated and achieve your fitness goals.
Fixing Lower Body Imbalances (9:59): Struggling with imbalances due to a previous injury? Turo recommends a tailored approach, involving consultations with a physical therapist and mind-muscle connection techniques.
Runners’ Fitness Regimen (15:31): If you're a runner, don't skip this segment. Turo explains how strength training and interval workouts can improve your running performance and stave off injuries.
Getting Kids Active (21:24): Encouraging children to exercise can be challenging. Turo offers practical advice on how to make physical activity fun and engaging for young ones.
Measuring Workout Effectiveness (25:20): Wondering if your current workout is actually working? Turo suggests several indicators to gauge the effectiveness of your fitness regimen.
Mental Well-being and Self-Sabotage (26:37): Fitness isn't just physical; it’s mental too. Learn how to identify and overcome self-sabotage, and why tracking your mood and workouts can be a game-changer.

Listener Questions Answered:

How to optimize muscle growth over 1-2 years?
Training strategies for correcting lower body imbalances.
Essential training tips for runners.
Encouraging children to adopt a fitness routine.
Identifying if your workout is truly effective.

Whether you're a fitness novice or a seasoned athlete, this episode is packed with actionable insights tailored to a range of exercise needs. From the importance of nutrition to the role of mental well-being, Turo Virta provides a holistic view of fitness that caters to everyone.

If you have any questions you want me to answer in my podcast, email me turo@fitmitturo.com

Want to start coaching with me? Click HERE for all coaching options and free sources to get started.

Welcome to another insightful episode of FitMitTuro Fitness Podcast, where we tackle real fitness issues that matter to you. This week, your host Turo Virta dives deep into the world of fitness challenges—exploring both their benefits and drawbacks, so you can make informed choices on your wellness journey.

From personal experiences like detox challenges and no-sugar experiments to his tried-and-true 300k Steps Challenge, Turo brings firsthand knowledge to the discussion. This episode demystifies the allure of short-term goals, shedding light on how they can boost your motivation while also cautioning against the pitfalls such as unrealistic expectations and the risk of injury.

At the 4:30 mark, Turo reveals his personal journey with a 30-day sugar detox challenge, explaining how it boosted his energy levels but failed to provide sustainable long-term benefits. With his nuanced approach, Turo presents a balanced perspective that goes beyond fads and quick fixes.

If you're someone who's puzzled over workout routines, don't miss the segment starting at 10:03. Turo breaks down the importance of structured routines, emphasizing the necessity of a balanced approach that includes both protein intake and strength training. Learn why your workout plan should include non-negotiable exercises and the golden rule of thrice-a-week strength training.

At 15:08, the conversation shifts towards mental wellness. Turo, drawing from his coaching experience, explains the psychological aspects of setting fitness goals and the crucial role community support plays in maintaining your motivation and accountability.

Towards the end of the episode, Turo elaborates on the importance of a well-rounded fitness journey that embraces both nutrition and exercise. Learn why it's important to consume at least 75 grams of protein daily, and why resistance training can be a game-changer for older adults, and yes—even for runners!

So if you're looking for more than just another fitness challenge and are keen on setting yourself up for long-term success, this episode is for you.
Join us in making smarter, more sustainable choices.

Check out my website for free sources, coaching HERE

And don't forget to leave 5-star rating in iTunes or in Spotify if you haven´t done it yet.

In this episode Turo takes a refreshing dive into the world of health with a unique spin - focusing not on subtracting but on adding. Discover how small, consistent changes can lead to monumental impacts on overall well-being and inadvertently on weight.

Starting with a heartwarming success story of Heidi, a group coaching client, Turo reveals the transformative power of awareness in food intake. A challenge to increase protein consumption led Heidi away from disordered eating patterns and naturally regulated her appetite.

I talked the significance of adding whole foods to our plate, especially proteins. Why aim for 100 grams a day?

The episode progresses into a dynamic talk about intertwining physical activity into our lives. Walking, a simple yet effective movement, along with resistance training become the stars of this segment, showcasing their capability to counteract age-related muscle loss and boost overall vitality.

But there's more to health than just eating right and moving. Enter the fascinating world of sleep, hydration, and the rhythm of our body clock. Turo discusses the unforeseen implications of sleep deprivation on our appetite, the underestimated power of morning light, and creative strategies to ensure we stay hydrated.

Last but not the least I talk about stress management, the subtle ways alcohol sneaks into our health story, and the tremendous benefits of digital detox. It's a journey of embracing one positive habit at a time, ensuring each step is sustainable, enjoyable, and conducive to our holistic well-being.

Embark on this enlightening episode with Turo Virta, and let's start adding to our life for a healthier, more vibrant tomorrow.

If you found this Episode helpful, please leave a 5-Star rating in Apple Podcast HERE and/or in Spotify HERE

If you need help help with your personal story, check out Coaching Options HERE

In this FitMitTuro Fitness Podcast episode, I talk about the often misunderstood relationship between cardiovascular exercise and weight loss.
I challenge the traditional approach and offer a fresh perspective, backed by personal anecdotes and scientific evidence.
You will learn about the body's fascinating adaptability, the potential pitfalls of solely relying on cardio for weight loss, and how to craft a balanced regimen that prioritizes both health and weight loss results.
From revealing the science behind cardio adaptations and calorie burn to emphasizing the importance of muscle preservation, I provide actionable advice for you regardless of your fitness level.
Whether you're a seasoned athlete or just embarking on your weight loss journey, this episode is packed with insights to help you refine your approach and achieve your goals sustainably.
My favorite quote is "as little as possible but consistently to see enough results to keep going".
I talked on why a tailored cardio routine combined with strength training is the gold standard for optimal results.
Dive deep into the benefits of cardio, find out the truth about calorie deficits, and get inspired to take control of your fitness journey.
Don't miss this masterclass in redefining how we view and use cardio in our daily lives!

To get started, please check out my free sources and coaching options from my website HERE or email me turo@fitmitturo.com for questions, topic ideas or feedback. I love to hear from you!

Talk Soon,

Turo

In this FitMitTuro Fitness Podcast episode, we pull back the curtain on the popular Optavia diet. From understanding its underlying mechanisms to the science of weight loss, this episode is an essential listen for anyone even considering Optavia.

Starting off with a straightforward breakdown of how the Optavia diet functions, we delve into the reasoning behind its reported effectiveness. By examining the classic 1000 calorie diet and the math behind fat loss, we unravel the concept of sustained weight loss and debunk myths about rapid results.

Hear firsthand accounts from ex-clients who've ventured down the Optavia path and gain insight into the initial phase of weight loss. But beyond the short-term, what are the long-term affects?

Who wouldn´t like to see fast results when it comes to weight loss. But is quicker always better? We dive into the timeline of progress and the sometimes surprising outcomes for those who rush the process versus those who remain patient.

For many, muscle mass remains a misunderstood component of the weight loss equation. This episode highlights its role in calorie burning and overall health, emphasizing the importance of resistance training in any weight loss journey.

Lastly, in a consumerist world, the cost of products and services often dictates their perceived value. We explore the monetary aspect of Optavia, questioning whether its price tag correlates with its effectiveness and discussing the broader implications of 'free' in the diet industry.

If you have a friend who is considering Optavia, could you please help your friend to make smarter decision and sharing this episode with your friend.

Thank you!

Talk Soon,

Turo

Do you find yourself paralyzed by fear and stress when it comes to your weight loss journey? In today's episode, we're cutting through the emotional chaos to give you a clear, compassionate guide on how to manage these feelings effectively.

We kick off the episode by exploring what fear and stress really mean, especially when you’re striving to achieve ambitious health goals. Learn about the destructive cycle of fear, stress, and emotional eating, and how it can derail even the most committed individuals.

The Power of Mindfulness: A highlight of this episode is our discussion on the role of emotions in your journey. I tallked about the transformational power of shifting mindset. Instead of becoming bogged down by daunting weight loss numbers, I discuss the benefit of taking it one day at a time.

Your Daily Trio: We also cover the concept of focusing on three key actions each day to make your larger goals more attainable. From protein intake to exercise and self-talk, learn how simplifying can magnify your success.

Rule it Your Way: Ever heard of the 80/20 rule or the one-ingredient foods rule? We dive deep into how you can design your own rules, offering you not just more control but also the freedom you need to succeed.

Positive Self-Talk: We end the episode with an empowering conversation about the language we use with ourselves. Learn how a simple checklist and a pinch of positive self-talk can make all the difference in your journey.

Support System: And don't forget, you're not alone. We emphasize the vital role a support system plays in helping you stay on track, be it a coach, an online community, or a group of like-minded friends.

If you're looking for a way to break free from the emotional traps that are holding you back from achieving your weight loss goals, this episode is a must-listen.

Join me as I dismantle the emotional roadblocks and rebuild a pathway paved with mindfulness, focused actions, and positive affirmations.
**Your journey to a healthier you starts with conquering the mind.

Listen now!

P.S. If you have any specific questions, topic ideas or need help, I would love to hear from you. Email me turo@fitmitturo.com and let´s continue talking there.**

In this FitMitTuro Fitness Podcast episode, we delve deep with best-selling author and renowned sports psychologist, Dr. Joe Parent, exploring the intricate connection between the mind and sports performance.
From the serene greens of golf courses to the intense energy of tennis courts, Dr. Parent unveils the transformative power of Zen principles in sports. But it's not just about athletic pursuits; we also dive into the art of mindful eating, drawing parallels between the discipline required in sports and the self-awareness needed at the dining table.
Drawing from his revolutionary Ninja System and insights from working with elite athletes, Dr. Parent provides listeners with tools to hone their mental game, be it in sports or everyday life. Whether you're an aspiring athlete, someone looking to break bad habits, or just curious about the world of mindfulness, this episode offers a treasure trove of wisdom and practical advice.

Links we mentioned in the episode: Dr. Parent Website for Books and Coaching

Dr Parent Instagram and Facebook

I hope you learned as much as I did during this episode and if you did, we would love to hear from you! Tag us in your Instagram Story ( my IG is @personaltrainer_turo ) and share your thoughts and biggest takeaway. If you have topics you want to listen or work with me, you can always email me turo@fitmitturo.com and let´s chat.

Talk Soon,

Turo

Be Sustainable Beast IS OPEN🎉

Doors to my signature coaching program are finally OPEN!! You can now join my program that will take you from a struggling dieter to a confident, Sustainable Beast

Learn more and sign up Before doors are closing on Thursday August 31st HERE https://www.personaltrainerturo.com/be-sustainable-beast

Welcome to the FitMitTuro Fitness podcast. In today´s episode we dive deep into a concern that haunts many fitness enthusiasts – the dread of losing hard-won progress. Whether it's the fear of gaining lost weight back, missing a workout, the intimidation of the unknown, or the complexities of metabolic adaptability, we unravel the intricacies of these fears and shed light on the path forward.

From the poignant tale of a young warrior's battle with her inner demons to the real-life journey of Seda, a coaching client who transformed her relationship with the gym, this episode offers both inspiration and actionable insights. Discover the importance of telling your own story and the power of muscle memory, and explore why sometimes, the hardest battle is against our own mind.

We emphasize that fitness is not a sprint but a marathon, a consistent journey where your past decisions shape your present. We delve into the significance of tracking progress, the need to mix up routines, and the essence of listening to one's body. Plus, we touch upon the idea that the road to transformation often starts with a transaction, highlighting the value of investing in oneself and seeking help when needed.

Tune in to navigate your fears, celebrate your achievements, and always keep moving forward in your fitness journey.

FREE 5- Day Fitter after 35 Challenge starts at August 21st. Reserve your FREE Seat HERE

Exact steps I use with my clients to increase their success rates
How you can find your individual way to improve your health so you can finally have the body you always wanted and feel more confident and energised
How to make progress without having a lot of time

In this enlightening episode of the FitMitTuro Fitness Podcast, we dive deep into understanding the complex relationship we often have with our scales. We uncover the emotional ties and misconceptions that can hinder progress and offer a fresh perspective on how to view and use the scale effectively.

Beginning with personal anecdotes and insights into daily weight measuring practices, we explore why the scale doesn't define you and highlight its role as just one tool that measures one aspect of health. We also provide real-life examples of weight fluctuations and demystify common reasons like water retention, alcohol, and popular diet choices.

Join us as we delve into the mechanics of weight loss and gain, examining why the scale can be both friend and foe. We shed light on non-scale victories that can boost your long-term weight loss journey and provide practical tips on how to use the scale rate for sustainable success without letting it control your emotions.

Whether you're struggling with daily scale fluctuations or seeking a more comprehensive understanding of weight management, this episode is a must-listen. Let's break free from the scale's emotional grasp and learn how to use it as a constructive guide towards a healthier and happier you!

FREE 5- Day Fitter after 35 Challenge starts at August 21st. Reserve your FREE Seat HERE

Exact steps I use with my clients to increase their success rates
How you can find your individual way to improve your health so you can finally have the body you always wanted and feel more confident and energised
How to make progress without having a lot of time

Join Turo in this insightful episode of the FitMitTuro Fitness Podcast, where we explore making progress without depending on motivation. Learn the art of keeping things simple and consistent for the best results, inspired by real-life stories, personal experiences, and evidence from science.

Turo shares practical tips from his own holiday eating habits and explains how to make smarter food choices.
Dive into the importance of cultivating small habits for long-term success, and discover how to turn setbacks into stepping stones.
This episode is an enlightening guide to creating sustainable fitness habits, celebrating small wins, and embracing your unique journey.

Tune in and take another step forward in your health and fitness adventure.

I meantioned my upcoming FREE 5- Day fitter after 35 Challenge and Be Sustainable Beast Program. Challenge is starting August 21st and you get all information and how to sign up when you join Be Sustainable Beast Program Waitlist HERE

Talk Soon,
- Turo

Discover the future of fitness with Turo in this riveting episode of the FitMitTuro Fitness Podcast. In this episode, we delve into the wonders of GPT-4, an AI language model capable of accelerating your health journey.
Learn practical ways GPT-4 can craft personalized meal plans, guide mindful eating habits, and tailor workouts to meet your unique needs.
Understand why your fitness results may not be as expected and how leveraging AI can turn the tides. Explore how AI is revolutionizing health and fitness and why it could be the key to unlocking your potential.
This episode is a must-listen for anyone ready to supercharge their fitness journey in this digital age.

If you want to get started using AI together with my expertice, you can apply for 1-1 coaching by filling outcoaching application HERE or emailing me for any questions turo@fitmitturo.com

Talk to you soon!

Turo

Discover the incredible story of Bryan O'Keefe as he shares his life-changing weight loss journey on the FitMitTuro Fitness Podcast. Leaving Ireland behind for a fresh start in New York, Bryan lost an astounding 63 kilos (10 stone) and transformed his life in the process. Join us as we delve into his motivations, the challenges he overcame, and the strategies he used to achieve lasting success.

In this inspiring episode, Bryan opens up about the common mistakes people make when attempting to lose weight. He discusses the fear of failure and the importance of addressing the mental and emotional triggers associated with weight loss. Bryan's candid insights provide valuable lessons on staying motivated and pushing through difficult moments.

Delving into the specifics, Bryan shares the steps he took to build healthier habits. From going from zero exercise to incorporating five hours per day, he reveals the power of persistence and gradual progress. Bryan also emphasizes the significance of external support and accountability, highlighting the importance of a reliable support system and finding an understanding accountability partner.

Throughout the interview, Bryan reflects on maintaining progress and overcoming setbacks. He shares practical advice on staying on track, even during social situations that could derail progress. By discussing the mental fortitude required to navigate plateaus and setbacks, Bryan offers invaluable insights into consistency and perseverance.

Bryan also explores the role of habits and motivation in his journey. He discusses the changes he made, both physically and mentally, to sustain his progress. By shedding light on cognitive biases and understanding personal motivation, Bryan provides a fresh perspective on finding long-term success in weight loss.

For those embarking on their own weight loss journey, Bryan offers practical advice and actionable steps. He shares his own lessons learned and provides insights into setting achievable goals, finding intrinsic motivation, and embracing the power of a strong "why."

Join us on this engaging episode of the FitMitTuro Fitness Podcast to hear firsthand from a coach who transformed his life by losing 63 kilos. Bryan's incredible journey will inspire and motivate you to take charge of your own well-being. Don't miss this opportunity to gain valuable insights and discover the path to lasting weight loss success.

Connect with Bryan:
Website
Instagram
TikTok

Don´t forget to subscribe to get notifications when new episodes are uploaded and we would love to hear your biggest takeways. It helps massively if you could share this episode with one of your friend or a family member or posting it to your Instagram Story. When you tag us (my IG is @personaltrainer_turo) , we will share some love.
Thank you for listening!

Are you tired of returning from your vacation feeling guilty about the extra pounds you've gained? Look no further! In this episode, I bring you a comprehensive guide on how to avoid gaining weight while enjoying your vacation to the fullest.

Join me as I´ll dive into the expert tips and tricks that will help you maintain a healthy lifestyle during your time away. We'll debunk common myths about vacation weight gain and provide actionable strategies to set yourself up for success.

Before you embark on your journey, learn the importance of pre-vacation preparations. Discover what you can do in the days leading up to your vacation to create a solid foundation for healthy choices. We'll also share valuable insights on how to get back on track after your vacation, ensuring a smooth transition to your regular routine.

Gain a fresh perspective on diets and understand why they often fail. We'll explore the diet cycle and uncover the reasons behind its repetitive nature. Discover a new approach that focuses on long-term progress rather than short-term fixes.

While on vacation, staying active is crucial, and we'll emphasize the underrated benefits of maintaining an active lifestyle during your trip. It's not just about burning calories; we'll delve into how staying active enhances your overall vacation experience and positively impacts your mental well-being.

We'll also address the social media comparison trap and the negative impact it can have on your self-esteem. Learn how to break free from comparing yourself to others, including both social media influencers and real-life influencers. Gain actionable steps to improve your self-image and embrace your authentic self.

A healthy breakfast sets the tone for your entire day, and we'll highlight its significance. Explore the importance of eating a nutritious breakfast and discover how it can boost your energy levels, improve your mood, and enhance your overall well-being. Hear our guest's personal experiences and favorite breakfast choices that keep her fueled and satisfied.

Curious about breakfast preparation methods? We'll explore different approaches to breakfast and share valuable insights from our guest, including their perspective on starting with high-calorie foods. Discover how they create a balanced and enjoyable breakfast routine.

I hope you enjoy the episode

Hey there, fellow trackers! In this episode, I dive headfirst into the world of fat loss progress tracking and reveal the secrets of using smart metrics like a pro. Trust me, you don't want to miss out on this!

Join me as I spill the beans on the data you absolutely need to track. We'll talk about four key factors that'll make your progress tracking game strong. From getting real about weighing yourself to understanding the juicy details of body measurements, we'll uncover the truth and have a good laugh along the way.

But that's not all! I'll also share the ultimate guide on how to use your tracked data to conquer your goals. Let's face it, obsessing and perfectionism are two different beasts—I'll help you tame them both and set realistic fat loss goals that won't make you want to pull your hair out.

Oh, and get ready for some epic tips on how to utilize the scale like a boss and track your workouts what most people are missing. We'll also take a peek into the magical realm of body composition measurements. Spoiler alert: it's not just about how much you weigh!

Of course, we won't forget the essentials. We'll discuss tracking nutrition (yeah, what you eat matters!) and uncover the secret to achieving optimal progress through quality sleep. And hey, let's not overlook the importance of tracking our mental and emotional well-being. We're on a journey here, folks!

So, buckle up, grab your trackers, and get ready to revolutionize your progress tracking game with some witty banter and actionable tips. Tune in and let's track like a pro, together...well, just me, but you know what I mean!

If you need "hand holding" in your fitness journey apply for my 1-1 coaching HERE

Thank you for listening and especially for those who left 5-star rating in Apple or in Spotify as they are helping massively me to reach more people.

Talk Soon,

Turo

Are you ready to Finally end yo-yo dieting cycle, overeating, late night binges and emotional eating?

FitMitTuro Family and membership coaching is open for the next couple days so you can:

Eat like a “normal” person (yes you´re still able to eat your favorite food)
Stop thinking about food 24/7
Finally reach you dream body

Join HERE

I've got a juicy episode for you that tackles a question as old as time: To count calories or not to count calories? Prepare yourself for a rollercoaster ride through the pros and cons of this dieting trend, sprinkled with a dash of humor and a spoonful of motivation. Let's dive in!

Picture this: You're juggling plates of kale and brownies while attempting to count every single calorie. It's like trying to catch a slippery fish with your bare hands. In our calorie-counting chronicles, we unearthed the good, the bad, and even the bottomless bag of chips. Yeah, I've been there too.

I´m here to empower you with the wisdom of creating your own rules. Who needs a calorie-counting police force anyway? You're the captain of your own health ship. So grab that pizza slice and decide how you want to sail through your dietary adventure.

But wait, there's more! I´m about to reveal the hidden truth behind failure. Cue the dramatic music. Contrary to popular belief, successful people don't have an immunity to failure. In fact, they often have a long list of flops under their belts. So, dear dreamers, don't let the fear of failure hold you back. Embrace those faceplants, learn from them, and soon you'll be doing the victory dance.

Ah, the four seasons of life. No, we're not talking about weather patterns; we're talking about the seasons that shape our existence: winter, spring, summer, and spring again...wait, did I say spring twice? Well, that just proves our point: life is full of twists and turns. Progress is different for everyone, like picking your favorite ice cream flavor. So take small bites and savor the sweetness of every tiny victory.

Now, let's tackle the nitty-gritty of tracking calories and protein. Sure, it sounds like a meticulous task that could send you spiraling into a calculator coma. I've got some neat tricks up our sleeves. With the help of cutting-edge technology, tracking calories and protein can be as easy as swiping right on a dating app. Swipe, track, and conquer!

But here's a friendly warning: Calorie counting can be like falling down a rabbit hole. Before you know it, you're obsessing over numbers and forgetting to enjoy the food on your plate. That's why we're introducing you to the magical realms of intuitive eating and mindful eating. It's like a food adventure where you learn to listen to your body's cues and develop a healthy relationship with food. Bon appétit!

Summary;

The pros and cons of calorie counting. 0:00
Rules that lead to the same result. 2:32
There is no right way to do intermittent fasting. 4:56
How to know when to quit. 7:57
How to overcome the fear of failure. 10:30
How to take a little bit less. 16:05
What are the pros and cons of tracking calories? 18:50
The importance of accountability and motivation. 21:46

FREE LIVE Workshop - Are you ready to Finally end yo-yo dieting cycle, overeating, late night binges and emotional eating?… without cutting your favorite foods or relying your will power.

Save your SPOT HERE

In this empowering FitMitTuro Fitness Podcast episode, I was talking with my coach and mentor Jordan Syatt. We went deep into the topics of binge eating, emotional eating, overcoming fears, and finding true freedom. Jordan engages in a thought-provoking conversation, sharing his personal experiences and valuable insights gained from years of working with clients.

With authenticity and vulnerability, Jordan explores the challenges individuals face when it comes to binge eating and emotional eating. He uncovers the underlying emotional triggers and provides practical strategies to develop a healthier relationship with food. Whether you struggle with occasional episodes of overeating or find yourself trapped in a cycle of emotional eating, this episode offers a roadmap to break free from destructive patterns.

Moreover, Jordan highlights the importance of addressing fears that often contribute to these unhealthy behaviors. By examining and understanding our fears, we gain the power to overcome them and reclaim control over our lives. Through inspiring anecdotes and actionable advice, he guides listeners on a transformative journey toward self-empowerment.

Tune in to this compelling episode and embark on a path of self-discovery, learning valuable tools to conquer binge eating, navigate emotional eating, confront fears head-on, and ultimately achieve a state of liberation and personal growth. Get ready to unlock your true potential and live life on your own terms.

If you are not already following Jordan in Instagram, to not get only the best fitness & nutrition advices but to become a better human being, do it now HERE

His Podcast is called The Jordan Syatt Mini-Podcast and he is helping people in his Inner Circle and I from my own experience and bottom of my heart can only recommend him.

If you want to take Jordan´s advice end of the Episode and start working with me to stop overeating & emotional eating for good, please fill out my Coaching Application HERE or email me turo@fitmitturo.com

Today´s FitMitTuro Fitness Podcast I was talking with my friend and a superstar (you´ll know after listening why I call her superstar ;) ) Seda who was yo-yo dieter and struggling with cycle of restriction - losing weight and regaining all lost weight past 20 years.

Now Seda found a way that helped her to make progress (lost 9kg in 4 months) while going out with friends, having vacation and not feeling guilty of doing that.

In this conversation Seda is sharing how few simple rules changed her life so she can finally have food freedom and maintain her new healthier lifestyle.

If you are struggling yo-yo dieter, listening and starting to implement these strategies can change also your life forever.

I know Seda would like to hear your thoughts about this episode so show her some love and feel free to connect with her in Instagram (@ragazzaturca77) or in TikTok GourmetNextDoor (@ragazzaturca77)

If this Episode was helping you, why not to share it in your IG story and tag us (@personaltrainer_turo) so we can share some love,

Thank you for listening.

Turo

Why you should strength train? What surprising benefits strength training has for people over 40 who have never done it? What is easiest way to get started with strength training?
What equipment you need to get strated with strength training and our opinion about YouTube Workouts.

Today´s FitMitTuro Fitness Podcast I talked with Strength and Conditioning Coach Alain Kohl (@alainkohl). Alain is former Professional Diver and Coach who is working and living in Innsbruck. If you are interested to work with him, check out his website: https://www.alainkohl.at/

If you want to get started with Bodyweight exercises, download 21 FREE Workouts HERE

If you have any questions or need any help, send me DM in my Instagram (@personaltrainer_turo) and let´s chat if I can help you.

Thank you for listening!

Turo

In this FitMitTuro Fitness Podcast Episode I talked with certified nutritionist and fitness coach Jordan Lips (@jordanlipsfitness) about weightloss plateau and what options you have to get out of plateau.

We talked about reverse dieting and how it has become a very popular in fitness industry. You will learn the truth if it is actually helping and to who it might make sense to use or not to use.

For more information about Jordan and his coaching options plus all social media Channels you will find HERE

I would love to hear from you! If you learned something from this episode, why not to share it in your Stories and don´t forget to tag us (@personaltrainer_turo) so we can share some love.

Here timestamps:

Jordan Lips & Turo PodcastSummary

Dieting plateaus. 05:12
- Starting out in the online coaching world.
- Diet plateaus and reverse dieting.
What is a plateau and what to do? 07:59
- Normalize for the first starters.
- Define what a plateau is.
- Three options for weight loss.
- The first option is the definition of plateau.
- Mindful fat loss phase for yourself.
- How to handle a plateauing diet.
Dealing with the individual in front of us. 14:19
- Two camps of coaching, physiological and practical.
- The two buckets of coaching.
- People need to be more aware of their psychological state.
- Diet breaks vs calorie cycling.
- Reverse dieting and the benefits of eating more.
- Eating very little while eating little.
We are way too sure about our numbers. 20:38
- Everyone is way too sure about their numbers.
- Calculating calories with too much certainty.
Focusing on what’s actually happening. 22:59
- Stop with expectations and focus on what's actually happening.
- An internal audit of actions.
- The three-step approach to weight loss.
- How to deal with low blood sugar levels.
Reverse dieting vs. egos. 27:45.
Reverse dieting and gaining weight. 34:14
metabolic adaptation is a real thing. 35:57
The benefits of adding calories slowly. 41:07
Reverse dieting and positive outcomes. 47:48
How to get out of plateau. 50:33

Thank you for listening.

Turo

In today´s solo session I talk about how to deal with social events, eating out and holidays. In my own Fat Loss Phase I had a 4 day holiday and went probably 10k calories over my maintenance calories. I am talking how I deal with holidays and giving my best tips how to make most out of your holiday without losing progress.

I am giving several strategies that you can try when going out to eat and how to enjoy holiday.

I would love to hear from you what you think about this episode. Send me email turo@fitmitturo.com or DM me in my Instagram @personaltrainer_turo

Also taking a screenshot and sharing it and tagging me in your story or in social media helps me so much to help more people.

I really appreciate your help.

Talk Soon,

Turo

Today´s solo session I am talking what is affecting to your metabolism and 3 most effective ways how to boost it.

I am talking how to know if you are actually in weight loss plateau and what options you have to get out of it. Because I know how frustruating it can feel when you are working so hard but seeing so little results.

If you want to hear increbile transformation stories from my clients who used principles I talked in this episode, please listen Silvia´s story (EP 49/22), Lukas Story (EP 8/21), Nerma´s Story (EP 34/22)

If you feel that you need a coach to help you at this point of your journey, you can apply to my Coaching by filling out the application HERE

This is one of the most inspiring stories I have ever heard!

In today´s episode I talked with my friend and fellow coach Chase Smith about fear of eating more and and using diet breaks when you have still weight to lose.

Chase is sharing his incredible story from being obese and how he used to weigh 400 pounds and now being coach himself.

It all started from weight loss challenge with accountability partner.

Chase is sharing how improving health and losing weight has increased his self confidence.

If you got inspired and learned something from this episode, please take a screenshot and post it to your social media and tag us as we would love to hear your feedback

Follow Chase in IG @changing_chase

Follow Turo in IG @personaltrainer_turo

Talk Soon,

Turo

Today´s FitMitTuro Fitness Podcast episode I am talking about my own Fat Loss Phase I recently started.
I tell you what made me to decide starting fat loss phase, how long I am going to do this and what I am exactly going to do.

I was asking from my Instagram followers how they would prefer me to do this and majority of the people wanted to see how to lose fat without tracking all calories accurately.

As you probably know, the only way to lose fat is a calorie deficit and there are so many ways how to do it. In this episode I explain why I decided to use strategies I am going to use like limiting my evening snacking and reduce my portion sizes.

I will explain how I will measure my progress and know that I am in a calorie deficit if I am not tracking everything accurately.

If you want to follow how things are going, I am sharing my journey in my IG Stories so make sure you follow me there and that you have put post notifications on.

Talk soon,

Turo

In this FitMitTuro Fitness Podcast I talk about how to create your own workout program based on things you want to be able to do when you are older.

For example if your goal is to be able to hike 2 miles (3km in hilly trail or be able to climb 4 floors of stairs at age of 40, what kind of fitness level you need now when you are younger?

I am talking about what type of cardio and how much you need to do and how you can test your levels now.

I explain the most effective strength training exercises you want to include your workout program now so you can for example carry your groceries.

This episode will give you clear instructions how to train now so you can age and keep up ability to perform these daily activities.

If you need help with implemantation part, you can apply on my coaching by filling out this form

In today´s FitMitTuro Fitness Podcast I was talking with Rob Hanaghan (@bobbynutrition) about emotional eating. Rob is specialized helping women struggling with emotional eating.

In this very deep level conversation we talked how to recognize emotional eating and what steps you should be taking in the beginning and how to stop eating for emotions.

Rob shared his personal story from being alcoholic and how he recovered.

Rob shared his expertice what kind of effects childhood trauma can cause later in life without even noticing it.

We discussed why "laziness" is a lazy term, and how to get underneath it.

I highly recommend to connect with Rob in his IG and TikTok under (@bobbynutrition)

I would also love to hear from you and what thoughts you had on this episode. You can always send me a DM in my IG (@personaltrainer_turo) as I love to have conversations and answer all your questions.

Thank you for listening.

Talk Soon,

Turo

Join my 12 week healthier habits challenge starting on Monday April 17th HERE

In today´s FitMitTuro Fitness Podcast I talked with Alan Misner about 40+ Fitness Tips and how fitness is different for someone over 40 years.

We discussed topics like why should we train differently as we age and mistakes we both have done during our journey?

Why should we eat differently as we age?

Muscle memory and how to create your own personalized workout program.

Alan shared his incredible fitness journey, how he lost 55 pounds in less than a year and kept it off for 20 years. We also talked about different ways why people are struggling with their motivation and what is blocking you from improving your fitness, He have a free Quiz to find what's holding you back from being more fit. You can take his quiz HERE

Alan has his own podcast called 40+ Fitness Podcast and you can listen it HERE

As this Episode comes out, I am about to start the 12 week Build Healthier Habits Challenge on April 17th. If you want to start building healthier habits to improve your fitness to finally get rid of cycle of dieting and finally get lifelong lasting results, you can join the Challenge HERE

I also mentioned about what is your dieter type quiz in this episode and you can take your free quiz HERE

Thank you for listening!

Turo

Join my 12 week healthier habits challenge starting on Monday April 17th HERE

In this FitMitTuro Fitness Podcast I talk about my recent trip to Mongolia and differences in culture and eating habits.

I share what I saw as a fitness coach while traveling in a new country and what I did to enjoy my vacation but at the same time take care off my health and fitness.

I talk about country and exploring Mongolia, being at airport and what to do when eating out.

These are all my personal ways to deal with traveling and being on vacation. I did enjoy every moment of it and hopefully these tips are giving you practical tips how to combine enjoyment and taking care of your health and fitness while traveling.

If you have some friend or family member who is traveling a lot and you think this episode would help them, I would appreciate sharing this episode with them or in your IG Story. Don´t forget to tag me so I can share some love.

Talk Soon,

Turo

In this FitMitTuro Fitness Podcast I tell all my coaching secrets how you can get started to improve your health in a sustainable way. When you focus on improving your health, all other aesthetic goals like losing weight often happens as a side effect.

If you are want to get step by step guide and help with implementation part, check out my coaching options:

Membership Coaching

1-1 Coaching Application

Thank you for listening.

-Turo

In this FitMitTuro Fitness Podcast Episode I talk about 5 ways how to maintain your weight without counting calories. I am personally doing these 5 things consistently and have maintained my weight for the past 10 years.

Strategies I am talking about and what exactly I am doing myself are:
1. Prioritizing strength training
2. Daily walks, ideally with my wife
3. Aiming to hit my protein goal
4. Making sure that I eat enough fiber
5. Tracking my long term progress and collecting the most important data

I hope you´ll enjoy the episode and if you do, I would love to hear your thoughts and feedback. Shoot me email turo@fitmitturo.com or send me DM in my IG.

If you need help with implementation and accountability part, concider my coaching options. You will find more information HERE

In this FitMitTuro Fitness Podcast Episode I talk how to not lose progress while being injured or not able to workout.
You can actually make progress even you can´t workout.

You still have to eat and you can do at least some form of exercise even you are suffering with injury.
Even injuries suck, they can be turning point in your life. I share few my own stories and stories from my clients how to get most out of time being not able to workout.

If you are interested to work with me, check out my Coaching Options HERE

If you have any questions, topic ideas, I always love to hear from you! Email me turo@fitmitturo.com or send me DM in my Instagram

In this FitMitTuro Fitness Podcast I talk with my friend Michael Battaglia about his fitness journey how he lost 25% of his body fat and went from having over 30% body fat at age of 30 to single digit fat %. Most amazinly he has been able to keep it off for the past 20 years.

Michael is sharing his tips for meal prep and how he changed his mindset from bro tips to acientific proven tips and methods to lose fat and prevent muscle loss.

If you are in YouTube, I recently started to post videos there and I would appreciate subscribing and following me also there. You can do it HERE

You can find Michael in Instagram HERE
In TikTok you find Michael @fitnesschefmd

Thank you for listening! I would appreciate to here your feedback and if you have any topics or questions you want me to talk, shoot me email at turo@fitmitturo.com

In this FitMitTuro Fitness Podcast Episode I talk about my own mistakes when I was younger and how my parents impacted my fitness and relationship with food.

Here Mistakes I talk:

Extreme diets prevent long term success
Fat Loss vs Weight Loss
How to make know difference between emotion and data
Losing weight is not going to solve your problems
How you react on setbacks

Join for Be Sustainable Beast Program Waitlist and be first to know when doors are open and get the best price

If you have any questions, podcast topics or want to start coaching with me, email me turo@fitmitturo.com or send me DM in my IG

In this FitMitTuro Fitness Podcast I am talking how to know if you are actually in a weight loss plateau and if you are, how to get out of plateau.

One of the most common mistakes when trying to lose weight is to recognize data from emotion when measuring your progress.

If you are actually in a plateau, you have 2 options to get out of it. Most people think it´s moving more and eating less, which obviously can work but if you are in a point that it is not going to be sustainably possible, there is another option.

I call that optimizing your metabolism for fat loss, so you can eat more and start losing weight.

This is a long term strategy what most people are not willing to do because they are scared of gaining fat.

In this training I explain science behind it and exact steps how to do it.

If you need help on implementation part, consider having a coach who knows what they are doing.

If you think I would be that person, please fill out coaching application from link below and I will contact you to see if we can work together.

Here link:

My calorie calculator and1-1 coaching application

In this FitMitTuro Fitness Podcast I talked with coach and host of Dieting from Inside Out Podcast Jared Hamilton about strategies how to stop eating for emotions and how to fix underlying issues like binging and trying to lose weight too fast so you can find your sustainable way to live your best life.

Jared is one of the smartest and funniest coaches I know and you will learn several new ways how to think to make your fitness journey more enjoyable.

Links that we talked in this episode:
What is your Dieter Type Quiz
Jared´s FB Group

Make sure you follow Jared in his IG and TikTok

If you are interested to start working with me or have any questions, shoot me email turo@fitmitturo.com or send me DM in my IG

In this FitMitTuro Fitness Podcast I am talking why most people get frustrated because they think they are seeing too less results.

The fact is that most of the people are making progress but they are not aware of it.

The biggest reason is that you are using scale weight as ONLY way to measure your progress.

I am talking what is good, sustainable weight loss progress, what other ways you should be using to track your progress.

You will learn about your workouts and how to know if program you are following is getting you results.

Here links you

My calorie calculator and1-1 coaching application

What Type Of Dieter You Are Quiz

I would love to hear from you! Let me know what you think about this episode or if you have any topic ideas, questions or need any help, email me turo@fitmitturo.com or share this episode in your IG Story and tag me @personaltrainer_turo so I can share some love with you.

Thank you for listening!

In today´s FitMitTuro Episode I continue talking with Jason Criddle, CEO of Smartrcommerce, International Best Selling Author, and Personal Trainer about his own incredible fitness journey and business how he was able to build 1 Billion company. This is part 2 of our conversation and if you missed Part 1, that is Episode 77/23 in FitMitTuro Fitness podcast.

In today´s Episode Jason is sharing what workouts he is doing and sharing all tips he used as a personal trainer helping people losing weight and improve their fitness.

Jason is also sharing his tips for all entrepreneurs how to build scalable business.

Jason is the first guest with who I have done multiple episodes and his stories are so helpful not only in fitness but in life general.

You will find and contact Jason through his personal website jasoncriddle.com -or through his company´s website smartrcommerce.com
Jason is active in TikTok and Facebook where you find him under @therealjasoncriddle

If you are interested to start working with me or have any questions, shoot me email turo@fitmitturo.com or send me DM in my IG

In today´s FitMitTuro Fitness Podcast Episode I am talking about few most common questions I get on a daily basis.

Meal timing: should you eat breakfast or not?

Should you avoid carbs late at night? What and when to eat before and after your workouts?

Eating very little calories but not losing weight: Why and when you should be eating more and how to do it.

I am sharing interesting recent studies what are telling the difference between different meal timing and the most important things that matters for weight loss.

If you want to get me as your personal coach, apply for Coaching HERE

I would love to hear from you! Let me know what you think about this episode or if you have any topic ideas, questions or need any help, email me turo@fitmitturo.com or share this episode in your IG Story and tag me @personaltrainer_turo so I can share some love with you.

Thank you for listening!

-Turo

In today´s FitMitTuro Fitness Podcast Episode I was talking with Jason Criddle, CEO of Smartrcommerce, International Best Selling Author, and Personal Trainer about his own incredible fitness journey. He lost several times a significant amount of weight and lost it before gaining it again.

Jason is sharing how he was doing it for the wrong reasons and how he found his ultimate motivation through the loss of his mother. Jason is sharing his tips to not only improve your fitness, but also build your own business.

You will find and contact Jason through his personal website jasoncriddle.com -or through his company´s website smartrcommerce.com

This was honestly one of the most powerful and motivating conversations in my podcast and if you want that we do another episode about business, shoot me email turo@fitmitturo.com or send me DM in my IG

Talk Soon,

-Turo

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This week FitMitTuro Fitness Podcast Episode I explain you the unexpected secrets why you have been struggling with your diet in the past and how stop struggling.

I talk about my struggles and how I overcame them. The ultimate reason and also my motivation to do what I do is coming from my parents and friends.

Maybe you can relate?

If you want to see what is your dieter type, please use my Dieter Type Quiz HERE

Reserve your seat from my FREE 5-day Challenge starting January 9th HERE

I hope to see you in the challenge!

Turo

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In this FitMitTuro Fitness Podcast episode I am talking how to set your fitness goals for 2023 in a way that makes you not only to get results but also to be able to maintain your results.

The biggest mistake I see people are doing when setting their goals is that they try to reach goals as fast as possible and doing something that is not sustainable in their lifestyle. I talk about interesting study what was made with obese people who were trying to lose weight.

6/7 obese people are able to lose significant amount of weight at least once in their life but most of them are struggling to maintain those results. Why is that happening and what to do instead you find out from this episode.

If you got inspired from this episode and want to kickstart your fitness journey in 2023, I am starting on January 9th FREE 5- Day Find your sustainable way to lose weight and keep it off Challenge. It is a challenge you don´t want to miss out to start reaching your goals in a right way, regardless where you are now.

You will get daily LIVE teaching sessions, printable workbook and private FB Group for accountability and support. All this for 100% FREE. All I am asking that you come with open mind and are ready to learn and take action on things you will learn.

Reserve your spot HERE

Or here: https://www.personaltrainerturo.com/5DaysFindingYourSustainableWaytoLoseWeight

Join for my FREE FB Group HERE

I hope to see you in the Challenge!

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In this FitMitTuro Fitness Podcast I talk about exact steps how to get started with calorie and macro counting. I talk about 8 things you should be doing and things you should be avoiding so that you are not making the same mistakes I see so many people do when they are starting count calories and macros. By far the most common mistake is that people turn tool of calorie and macro counting into another diet.

Here links I talked about in the episode:

My calorie calculator

Be Sustainable Beast Waitlist

I would love to hear from you! Let me know what you think about this episode or if you have any topic ideas, questions or need any help, email me turo@fitmitturo.com or share this episode in your IG Story and tag me @personaltrainer_turo so I can share some love with you.

Thank you for listening!

-Turo

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In this FitMitTuro Fitness Podcast Episode I´m talking about a topic that came up with talking one of my clients sharing her weekly wins. Especially most women are never trying occasionally maintain their weigth and don´t know what to expect when trying to maintain their weight. That got me thinking about my own relationship with food. So I decided to share how I see food, what kind of wins my clients had when they were able to create healthier relationship with food. This is very important conversation to have with yourself as I see so many people struggle with their relationship with food, without even noticing it.

If this episode made you realize that you need to start building better relationship with food, my Be Sustainable Beast Program is going to help you. Program opens for registration 2 times per year and to be first one to know when it happens, you can join WAITLIST HERE

Follow me in INSTAGRAM

Follow me in TikTok

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In today´s FitMitTuro Fitness Podcast Episode I was honored to speak with Crystal O’Keefe. The first mile she ever ran was at 41 years old, she didn’t know how to swim, and she had plenty of bad health habits. Now a certified personal trainer, nutrition coach and competitive athlete living her best fitness life and inspiring others to make the same changes.

We talked about how Crystal used reverse dieting approach to change her approach from Fad Diets to something more sustainable.

Follow me in IG @personaltrainer_turo

Follow Crystal in IG @clipoutcrystal and Check out her Podcast theclipout.com

Like this Episode? Please share it with a friend who you know would love to benefit from this episode!

Send me a DM in my Instagram to let me know what you think of this episode, and with episode ideas!

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In this FitMitTuro Fitness podcast Episode I am giving you FREE Workout Routine and talk how you can create your own strength training program.

I am covering how to set your goals and training if you want to get stronger, get more toned body or lose body fat. I will talk what is the best workout split for your goals, what exercises, how many sets and reps you need to do..

It is a very big topic but in this one hour Masterclass I am giving you all my tips I have learned within past 8 years working with literally over 1000 people.

If you are ready to start implementing all these principles and…

you are not quite sure what exercises you should be doing
you want me to create your workout programs
you want to learn how to not only lose fat but keep it off

I am celebrating my brand new membership website and want to give you almost a FREE Test drive..

You will get access to my 60 Day Simple Fat Loss Course, my best workout programs designed for your individual goals (Get Stronger, Improve Performance and a lot more) with only 1€ for the next 30 days..

I am charging 1€ so you pay at least something and it is not completely FREE because we both know if something is totally for free, you won't use it.

This is available only for the next 48-hours so hurry up!

Check out my MEMBERSHIP Coaching offer HERE and use code TURO at checkout to get started with 1€.

But do this ONLY if you are willing to start working and putting my workouts into action.

I hope to see you inside!

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In this FitMitTuro Fitness podcast Episode I am giving you FREE Workout Routine and talk how you can create your own strength training program.

I am covering how to set your goals and training if you want to get stronger, get more toned body or lose body fat. I will talk what is the best workout split for your goals, what exercises, how many sets and reps you need to do..

It is a very big topic but in this one hour Masterclass I am giving you all my tips I have learned within past 8 years working with literally over 1000 people.

If you are ready to start implementing all these principles and…

you are not quite sure what exercises you should be doing
you want me to create your workout programs
you want to learn how to not only lose fat but keep it off

I am celebrating my brand new membership website and want to give you almost a FREE Test drive..

You will get access to my 60 Day Simple Fat Loss Course, my best workout programs designed for your individual goals (Get Stronger, Improve Performance and a lot more) with only 1€ for the next 30 days..

I am charging 1€ so you pay at least something and it is not completely FREE because we both know if something is totally for free, you won't use it.

This is available only for the next 48-hours so hurry up!

Check out my MEMBERSHIP Coaching offer HERE and use code TURO at checkout to get started with 1€.

But do this ONLY if you are willing to start working and putting my workouts into action.

I hope to see you inside!

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Todau´s FitMitTuro Fitness Podcast Episode I share my biggest mistakes what I have made personally and as a coach so you don´t need to make the same mistakes.

Mistakes I am talking about:

Trying to fix plateaus only by eating less and/or move more advice

Blaming metabolism or genetics when not making progress

Underestimating effects of alcohol

I was scared of using heavy weights and didn´t understand to take enough rest

Underestimating power of sleep and sleep environment

If you have any questions or need any help, email me turo@fitmitturo.com

Sleep Products what I use and can only recommend by Naturafit. Use code FITMITTURO10 for 10% off HERE LINK

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In today´s FitMitTuro Fitness Podcast I am talking about my 10 biggest mistakes I have made so you don´t need to do the same mistakes.

Part 2 will be published next week so make sure you are subscribed to my Podcast so you don´t miss any episode.

Here short summary about first 5 mistakes:

I thought I can spot reduce fat and funny methods I used to speed up belly fat loss
Supplements. I thought they were illegal or some steroids and how my first trieal ended
Workout program. I thought random YouTube Workouts would be enough (how wrong I was!!)
Eliminating food group or sugars completely from my diet
Setting for beginner client 5x per week workout program to get faster results

I hope these stories help you in your journey to see that it´s ok to make mistakes if you learn from them.

If you need any help, email me turo@fitmitturo.com

If you want to get -20% from your first order Legion Supplements or double point if you have used their products, use code TURO at checkout.

HERE is link for their website.

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In this FitMitTuro Fitness Podcast Episode I talk about how to create individual weight loss plan to lose weight and keep it off.

We don´t have weight loss problem, we have weight maintenance problem. New studies show that 6 of 7 obese people lose significantly weight at least once in their life. The problem is that they can´t keep it off.

In today´s episode I go deeper on scienctifically proven ways to lose weight but also mental side of it. You will figure out what type of dieter you have been in the past and how you can avoid doing same mistakes over and over again.

After listening this episode you should have clarity what exactly you are going to do and what information to follow in your journey.

If you think that I am the person who you trust in your journey, you can join for my Be Sustainable Beast Program Waitlist HERE

Program will re-open in early 2023.

If you need more hand holding and want to start right away, you can apply for my 1-1 Coaching HERE

Thank you for listening and talk soon,

Turo

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Today´s Episode I am honored to chat with Adela, who has been trying to get pregnant for past 3 years. Having PCOS and feeling stressed, overwhelmed, anxious and depressed didn´t help her situation and actually she gained 30 lbs weight.

Today she is feeling a lot better about her own health and trying to enjoy her journey. We are talking about getting pregnant and what kind of struggle that can mentally be. These are things you don´t hear a lot talked about but still so many people are struggling with.

Enjoy the Episode and if you know someone who is struggling with same situation, please help her and share this Episode.

You are not alone!

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In this FitMitTuro Fitness Podcast I am talking about how to get yourself be more disciplined and get doing things you know you should be doing.

I recently posted and asked if you were struggling with discipline in my Instagram Stories and over 80% of people were struggling to get things done. Almost 60% were telling that they were not motivated.

That´s the reason where most people go wrong. Relying and waiting for motivation.

In this training I share my ways to get yourself doing things you know you should be doing (if you really need to).

Enjoy the Episode and thank you so much for those who have been sharing my podcast and leaving 5 star reviews in Spotify and Apple Poddcasts.

They help me a lot to help more people.

Talk Soon,

Turo

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Welcome to FitMitTuro Fitness Podcast. In today´s episode I am talking about how to get started with your fat loss journey. I am answering questions like:

How long you should be in a calorie deficit? Should you be counting calories or not?

Why it is beneficial to track and when you should not.

What macros should you be tracking?

Where to get your starting calories?

Where should you be starting?

How to track accurately?

If you need help and support for your fat loss journey, check out my coaching options HERE or email me turo@fitmitturo.com so we can talk if we can work together.

Send in a voice message: https://anchor.fm/turo-virta/message

In today´s FitMitTuro Fitness Podcast I am talking about your beliefs and why you are self sabotaging.

Have ever done something that you know is not good good for your health? Yeah if you are a human, I am sure you are.

Why do we stop and quit, despite the fact that we have all the knowledge?

You want results but why do things that will prevent you getting results?

You stop tracking food, You overeat on the weekend, you skip your workouts.

Why does it feel like one half of you is fighting the other half?

Knowing and doing… they aren´t the same. Watching more videos on how to do it perfectly and know everything is not going to help you to get results.

In this episode I am going on root why you are doing this and how you can change it.

If you are women over 35, ready to start taking action to get more confidence and lose 1-3 pant sizes, I am about to start 60 Day Simple Fat Loss Challenge.

Challenge starts on Monday October 17th.

You can reserve your spot HERE

Let´s do this!!

-Turo

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In this FitMitTuro Fitness Podcast Episode I am talking about why you should strength train, especially if you are over 40.

I will explain how to know if you are doing proper strength training, how to build your program, what is my favorite split and how much weight you should be lifting.

I also talk about 6 rules what you should remember when you are women over 40. These rules are the key for improving your well-being, energy and health.

If you are interested in coaching, fill out 1-1 coaching application HERE and I will get touch with you to see if we can work together.

Thank you for all shares and 5-star reviews. They are helping a lot!!

Much love,

-Turo

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In this FitMitTuro Fitness Podcast I had an opportunity to talk with Magda about her amazing progress in only 3 months. Magda is a mom og you small children with very demanding job which requires a lot traveling.

She has been able to change her mindset from struggling yo-yo dieter to sustainable beast. She is waking up with energy, got more toned body and learned to appreciate her body and build better relationship with food and herself.

Staying consistent for 3 months feels for Magda like decade as she was never consistent longer than 3 weeks in her life.

In this Episode she is sharing her tips how she made this possible without spending a lot of time.

I hope you enjoy and if you are interested in coaching, I can link that application form here below!

https://personaltrainerturo.it/online-training-english/

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In this FitMitTuro Fitness Podcast I interview Karen who changed her mindset about weight loss to become healthier and be there longer for her sons. Karen won FREE 3 months of 1-1 Coaching and used that opportunity to literally change her life. She started at age of 48 to do proper strength training in her life and changing her habits healthier.

Karen is a hard working beast and her incredible results wouldn´t be possible without her consistent hard work. She didn´t try to be perfect but she was consistent enough.

If you are ready to start changing your life like Karen did, apply for my coaching HERE

If you enjoy my Podcast, please leave a 5-start rating in Spotify and/or in Apple Podcast as they help me a ton. Obviously only if you think this is worth of 5-stars.

Thank you so much for your help.

-Turo

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This week I dive into the topic of hiring an effective coach, and how to make sure that you’re getting a return on your investment.

Coaching changed my career and life. It can change yours too. There are coaches who want to take your money and after you won´t hearn anything from them. I answered for you what I look when I hire a coach and what you should look as well.

How to know if and when you need a coach?

What good coach is able to do and how to to know if it is a time to fire a coach, switch a coach or be done needing a coach.

If you after listening this episode think that I would be a right person to coach you, registration for my brand new Be Sustainable Beast Program with lowest ever price is open for next couple days.

You can learn more and join HERE

I hope to see you inside, but only if you think that I am the right coach for you!

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Today we put all together we have learned this week and create your individual and sustainable plan.

There are 5 ingredients and level of action:

Set your starting individual macros
Design your customized meal plan
Remove mental blocks
Make Data driven adjustments
Execute your reverse diet

This week was about to serve you. I hope you learned something and started to see things differently. I am not trying to sell you anything. My Be Sustainable Course is not even open yet. It will be in couple days it will be open. In couple days I will tell you what this program is all about.

If you want to be first in the line? Sign up for this Challenge HERE (if you already haven´t) .

Thank you for being here and regardless if you decide to join my Challenge or not, go out there and start taking actions you learned this week

I would love to hear in my FB Group what was your biggest takeaway from this week.

Talk Soon,

-Turo

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What you think is required to lose fat isn’t usually what is actually required.

What you’ve been told is required to lose fat isn’t usually what’s actually required.

And if you keep spending time and energy on low-yield, or even detrimental, actions, you’ll stay stuck spending effort without reward.

I am talking about following myths:

Myth 1: Losing weight is about finding “right” diet

Myth 2: To lose weight you just eat less calories and/or burn more

Myth 3: To lose weight you must cut all unhealthy food

And this isn’t just about opening your eyes to what isn’t required; I’ll also be talking about what IS required. Those high-yield activities that actually make a difference.

DOWNLOAD TODAY´S ACTION GUIDE

Head to the DAY 4 ACCOUNTABILITY POST and post in FB Group what is your dieter type at the moment and what AHAA moment you got from today ́s training.

-Turo

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Having a starting line and a finish line for your unique journey is great … but what about all the things that happen in between? If you are like most of my clients, you’ve set goals before, but that doesn’t mean you just effortlessly reach those goals.

There were good comments in FB Group about self sabotaging and today we will go deeper why we do it.

Because if we’re being REALLY honest with ourselves, one of the biggest things that can stand between where you are now and where you want to go is … YOURSELF.

Self-sabotage is when you know what to do but don’t do it. Raise your hand if you’ve ever experienced that (I’m over here raising my both hands!)

So what’s the secret? How do we defeat self-sabotage? I’m giving you the secrets today during our training.

After today you’ll be well equipped to spot self-sabotage and have the tools to defeat it so that you can get out of your own way and see the results you deserve.

DAY THREE ASSIGNMENT:

Complete the statements below; list as many answers as possible.

“Losing weight is hard because…… “

“In order to lose weight, I need to…”

DOWNLOAD YOUR WORKBOOK

Now, head to the day 3 ACCOUNTABILITY POST

Make a comment in Facebook Group and share your top 3 answers for both statements in the comment section

You got this!

-Turo

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Define Your Goals: To be successful, you have to first define it and find your why.

This is Recording from Day 2: JOIN The Challenge and Get all information via email:

Download Your Workbook

Join My FB Group For Accountanbility

If you need help with your actionable goals, check my article: https://personaltrainerturo.it/why-the-short-break-is-ruining-your-health-and-fitness/

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MAKING DECISION

What got you here, won ́t get you there where you want unless you make decision to take action no matter what.

This is Recording from Day 1: JOIN The Challenge and Get all information via email:

Download Your Workbook

Join My FB Group For Accountanbility

Send in a voice message: https://anchor.fm/turo-virta/message

In this episode of FitMitTuro Fitness Podcast I talk about how to deal with anxiety. You might have reached something like losing a lot of weight and now you are scared to gain it all back. Or you have gained muscle mass and now you are scared that you will lose your progress.

I talked about how to beat inner voice in your head, you know the one that keeps telling you, you are too tired, you can do this tomorrow and I will start on Monday..

I am excited to announce that I will go a lot deeper in these topics in my upcoming FREE 5-Day Finding YOUR Sustainable Way

to Lose Weight and Keep it off Challenge

Reserve your spot : https://www.fitmitturo.com/live-challenge-registration

Challenge will start on Monday September 5th.

See you inside!

Send in a voice message: https://anchor.fm/turo-virta/message

Lately I have been getting so many questions from beginners who are needing help with weight and fat loss so if you are a beginner, you are in the right place.

If you call yourself a fitness expert, you probably already know everything I am talking in this episode.

I talked about these things:

What is a calorie deficit and energy balance

Macros

How focusing on fat loss rather than weight loss is so important

Understanding why diets kind of work

Why you should educate yourself from foods you love to eat?

How to get started with a calorie counting and what are the most common mistakes?

Link to my Calorie Calculator (and coaching) : https://personaltrainerturo.it/online-training-english/

When you use my calorie calculator, you will receive FREE 4-day mini fat loss course with all information you need to know and to get started.

Send in a voice message: https://anchor.fm/turo-virta/message

In today´s episode I talk about losing weight without counting calories. These 6 habits are simplest, easiest and most effective to lose weight.

You might thing that can it really be that simple?

I love to say that people who talk complicated things are trying to impress you and people who simplify things are trying to actually help you.

If you never feel like being on a diet, your changes to lose weight and keep it off are a lot higher when you have to count days how long you still need to diet.

If you are interested to work with me, apply for my 1-1- Coaching HERE

Join for my Membership Coaching Family HERE

If you have any questions or need any help, shoot me email turo@fitmitturo.com

Talk Soon,

Turo

Send in a voice message: https://anchor.fm/turo-virta/message

The hardest part in this fitness journey (and in life in general) is that there is always something happening.

How you react is the key for your life.

You are the sum of your habits.

Today I am talking about the power of not giving up.

I shared my story how I made it to professional ice hockey player, without any talent.

Just when hard work started to pay off I had serious injury. It ended up being turning point of my career - in a good way.

I share couple similar stories from my clients when they would normally quit but this time they didn´t.

I also talked about How "short" break is ruining your progress in fitness.

I wrote this article back in 2019, I still think it´s one of the most valuable articles I ever wrote. You can read it HERE

Thank you for all your support and 5-star reviews in Apple and Spotify, they help a lot.

If you have any questions or have topics you would like to hear me talking, email me turo@fitmitturo.com

Send in a voice message: https://anchor.fm/turo-virta/message

This week I am chatting with Accredited Registered Dietitian Astrid Naranjo!

We talk about her long journey and how she got started as dietitian.

We also talk about weight loss with PCOS and how to break weightloss plateau. Why some people start to lose weight while eating more, like my client Silvia, who was my guest last week (EP 49/22)

We also debunk some nutrition myths!

Follow Astrid on IG: @ antidiet_dietitian

Follow Astrid on TikTok: @astrid_dietitian

Subscribe on Astrid´s YouTube Channel

Find Turo on...

Instagram https://www.instagram.com/personaltrainer_turo/

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YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

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You must listen or watch this incredible story about how struggling Yo-Yo dieter Silvia made a scary decision and started to eat more.

A quick story about how my Online Coaching client Silvia was eating only 1300 calories but not seeing any progress. Within 4 months she has been able to raise her calories to 2300 without gaining weight. Actually she lost 3kg..

I know you must be thinking that this sounds too good to be true..

That's why you must listen to this episode.

A little background from Silvia. She is 42 years old, and has been dieting her whole life. She was in a situation that lowering her calories was not literally possible and with her active lifestyle her maintenance calories should be 2400.

Silvia is the best example of what you can achieve with hard work and trusting the process.

She lost weight because she was still in a calorie deficit but not undereating.

In this Episode she is telling how it felt mentally to take those steps and what exactly she was doing.

If you are in a similar situation and eating too little, this episode can change your life forever..

If you want to work with me, check out: https://personaltrainerturo.it/online-training-english/

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s episode I talked how to stay committed for your fitness longer than couple weeks. I am talking tips how I have been following to post daily content in my social media and how I help my clients to stay committed and motivated.

If you need accountability and someone who is helping you to stay committed for your own health, apply for my 1-1 Coaching to see if we are good to work together: https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars.

Thank you so much for listening.

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Can I give you my 21 FREE Bodyweight Workouts with Videos?

Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Send in a voice message: https://anchor.fm/turo-virta/message

In this Episode I answered all your questions about weight loss, building muscle and how to improve your workouts.

Here were questions I went through and a some more..

Why HIIT Recovery delay

How to determine heathy goal weight BMI says 57kg but that seems low

What is difference eating 2000 cal and 100g protein or 40 g protein

How to enjoy foods and lose weight with PCOS

Calorie deficit but enough protein works for building muscle at 40?

Can runner benefit from strength training

Ideal time per week spent with elevated heart rate through exercise

If you have questions or topics you want me to cover in podcast, email me turo@fitmitturo.com or send me DM in my Instagram

Thank you for listening!

Send in a voice message: https://anchor.fm/turo-virta/message

On todays episode I am joined by personal trainer, nutrition coach and best selling author Amanda Thebe. Amandas book is titled Menopocalypse: How I learned to thrive during menopause and how you can to. Amanda and I spend some time on little discuss her menopause hell which led writing her book. We talked about topics like what is actually happening with your body during menopause, how to overcome those common struggles like weight gain, hormonal issues.

HERE LINK to Amanda´s Website to get her book, free resources

FOLLOW Amanda in Instagram HERE

If you need more individual support to thrive through menopause, apply for my 1-1 Coaching: https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars.

Thank you so much for listening.

Send in a voice message: https://anchor.fm/turo-virta/message

I recently got a very good question from woman who is 55 years old, eating 1500 calories while calorie calculators saying that should be already a big deficit. She is actually gaining weight with those calories?!?

In this episode I explain why it is happening and how you can fix it.

Solution is something you don´t hear a lot in social media simply because it is something what is not selling a lot. But that is something most people actually need to build better relationship with food, stop self sabotage with yo-yo diets.

If I just described you in this Episode and you want to end yo-yo dieting, apply for my 1-1 Coaching : https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars.

Thank you so much for listening.

Turo

Send in a voice message: https://anchor.fm/turo-virta/message

In this episode I was honored to chat with my friend Jodie Walker how to fix skinny fat. Jodie is sharing her story how she struggled with eating disorder and bad body image for almost 15 years. She is sharing her tips how to actually get the body you want and lose that last piece of belly fat. We talk about mistakes especially women are making when they are not eating enough and not doing a proper training.

This episode was a lot of fun and I am sure you will learn a lot from it.

Btw Jodie told that she was sure nervous before this episode but you would not believe it when you listen how confident she was talking.

Follow Jodie in her Instagram and in Youtube or check her website for articles and coaching.

Want to work with me? Check out my Coaching Offer: https://personaltrainerturo.it/online-training-english/

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

I was honored to have my man Eric Roberts my guest. Eric is sharing his tips how he went from zero to over 1 million followers and helping thousands of people in only 2 years. You will learn actionable tips how to get motivated, believing yourself and fullfill your potential, especially in a days when you don´t feel like doing anything.

This was absolutely one of the best episodes I have ever done and I believe you will learn a lot from it.

If you enjoyed Episode, those 5-star reviews are helping a ton in iTunes and Spotify. Please leave a 5-star review and help me to help more people with no BS Fitness content.

Also if you are not already following Eric, please do that at least in some of his social media platforms. You will find him Eric Roberts Fitness everywhere but here are links to Instagram and TikTok.

Thank you for listening!

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Want to work with me? Check out my Coaching Offer: https://personaltrainerturo.it/online-training-english/

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s Episode I talked about methods to lose weight fast. You will learn what to do if you want to lose scale weight fast.

FAIR Warning: this is not what I recommend to do but telling you all secrets. I will tell what will happen if you try to lose weight ASAP.

Methods I recommend is that you start actually to lose fat. What it is and how to do it, you will find out from this episode.

If you need more individual help, APPLY FOR MY 1-1COACHING HERE

Thank you for listening!

Turo

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s Episode I answered all your LIVE questions in TikTok and there were so many good ones like:

-What to do to avoid metabolic adaptation

-Can you do cardio every day to lose fat

-How to stay full when dieting

-Is it possible to lose fat and build muscle at the same time

...and a lot more...

I wanted to take a moment to thank you for all kind messages and those who have leaved 5-star rewiews in iTunes or in Spotify. They help a ton.

If you have any questions, or have some topics you want me to talk in my podcast, DM me in my IG (@personaltrainer_turo)

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s episode I talk how to stop procrastinating. I share my own stories how sometimes I am my own biggest enemy. You will learn 3 actionable tips how to get started with things you know you should be doing more.

If you are have been putting off your own health and fitness and are ready to start. I just published my brand new Stop Dieting Forever 8-week program.

Before I tell you about this my brand new life changing program, I want to say to who it really is for..

Weather you are..

Yo-Yo dieter who have lost weight (several times) in your life but almost always gained it all back… (if not even more)
Someone who never struggled with weight gain until your 40s and want to feel confident in your skin again
Someone who have been “dieting” for several months and not seeing results despite eating very little calories

You are in the right place and I am going to teach you tools and strategies that will create your fittest and healthiest body yet.

If you can´t relate any of these, this program is NOT the right one for you.

Program is officially starting June 1st and HERE is link for more information.

In case link didn´t work copy paste this to your browser: https://www.fitmitturo.com/stop-dieting-forever-8-week-program

Talk Soon,

Turo

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s episode I talk about what to do if you are not losing weight in a calorie deficit and how to fix it. You will learn a ways to check if you are actually in a calorie deficit. Many people think they are in a calorie deficit even they might not actually be.

If you are are actually in a calorie deficit but not losing weight, you have basically 2 options. Eat less calories and / or more more to create bigger calorie deficit. Other option is to go for a short period of time in an opposite direction and start adding calories. In this episode you will learn how to do it.

Episode I talked in this episode is EP 8/21 How to overcome weight loss plateau - Lukas lost 15kg in 3 months while raising his calories almost 1000 calories. You will find it HERE

LINK FOR MY 1-1 COACHING and FREE Calorie Calculator

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY HERE

Send in a voice message: https://anchor.fm/turo-virta/message

Today I am talking about the top 7 habits of my all time most successful clients. Honestly this doesn't have to be my clients, it can be habits of any people who have changed their life successfully. I just picked up these things as they are a common pattern I see in all of my clients. These habits are the key to lose weight and keep it off. These habits will help you to reach any fitness goal you have, not only to lose weight.

I hope you start to use this information in your own journey and find some ideas on how to make small improvements on your daily life. If this episode helped you and you have a one friend or family member who you think would need to hear this, please share this episode with only one person. Thank you for helping me to help more people.

If you are interested to work with me, I am currently accepting new Online Coaching Clients and you can apply here: https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review or share this episode just with one of your friend or family member. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars.

Thank you so much for listening.

Send in a voice message: https://anchor.fm/turo-virta/message

In today´s Episode I share my tips how to stay on track with your fitness when you are traveling. I just came back from 9 day trip in Poland and recognized some patterns that made my life harder.

I talk how to eat in airport and in airplane. When you go to restaurant, what you should order and how to be prepared.

I talk about mistakes that I have been guilty in past and skipping meals, overeating at breakfast, drinking alcohol.

I hope this episode helps you to not lose your progress when traveling.

If you need any help....

Apply for my 1-1 Coaching: https://personaltrainerturo.it/online-training-english/

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s Episode I am honored to have fellow Weight Loss Coach Vatche Shakarian, who is specialized for Yo-Yo dieters.

We talked about yo-yo dieting, strength training and a lot more... This episode was a lot of fun and I am sure you will get a lot of value from it.

Follow Vatche in IG @vatcheshakarian and in TikTok @coachvatche

If you want to work with me, I am currently accepting 1-1 Coaching clients and you can apply here: https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Send in a voice message: https://anchor.fm/turo-virta/message

In today´s episode I had opportunity to interview my friend and 1-1 Online Coaching client CJ, who gained a lot of weight during Covid.

She actually won 3 months of FREE Coaching in January and now not only lost weight but more importantly is a lot happier, stronger and have more energy.

CJ have worked so hard and just when everything was going so well, she had a car accident and she thought that she lost all progress. This time she didn´t quit. She focused on those things she could control. I could not be more proud of her hard work and working attitude.

"I´m down just over 10lbs now and the biggest difference between this and any other program is, I don't feel like I am punishing myself anymore for getting this overweight and unfit. Instead I am celebrating my health and fitness. The negative mindset around it as really faded. That's a big deal for me. I am able to enjoy my life while showing myself that I can do this. It's finally a sustainable programme that lets me get healthier without making me feel I am paying for past sins."

If you are interested to work with me, I am currently accepting new Online Coaching Clients and you can apply here: https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review or share this episode just with one of your friend or family member. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars.

Thank you so much for listening.

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s Episode I had an opportunity to talk with Nerma who was struggling with overtraining and undereating.

Nerma is sharing her incredible story of how she went from dangerous underweight to healthier weight. Feelings and emotions she had to overcome to fix her relationship with food and scale.

This was really emotional conversation what you might go through when struggling with bad relationship with food and your body.

If you struggle with self image, relationship with food or scale, this episode might save your life.

There are not many people who are willing to talk honestly about these issues. Thank you Nerma for being vulnerable and honest.

If you enjoy this episode, please share it with one family member or a friend who need to hear this.

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars.

Thank you so much for listening.

I really enjoy to hear what you think my podcast, feel free to send me DM in my Instagram and let me know what you think of episode and if you have any suggestion for episode ideas!

Follow me in Instagram and TikTok @personaltrainer_turo

Want to work with me? Check out my Coaching options: https://personaltrainerturo.it/online-training-english/

Send in a voice message: https://anchor.fm/turo-virta/message

In today´s episode I had the opportunity to interview my friend and fellow NO BS Fitness coach Beth Ferraco @bethferacofitness in TikTok and Instagram. You should really follow Beth if you are already not doing it!

In this episode Beth is sharing her interesting story about how she was alcoholic and became a coach.

We talked about how we both became coaches, how we started to create content on social media.

We talked about how fad diets and trying to lose weight as soon as possible will harm your health.

Talked about strength training and shared our hobbies. We shared some stories about our clients which might help you too.

And a lot more...

It was a lot of fun!

If you enjoy this episode, please share it with one family member or a friend who need to hear this.

Send me DM in my Instagram and let me know what you think of episode and if you have any suggestion for episode ideas!

Want to work with me? Check out my Coaching options: https://personaltrainerturo.it/online-training-english/

Join my affordable Membership Coaching: CLICK HERE

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s solo session I answered your questions LIVE.

Tips for calorie deficit
How many times to eat per day for building muscle / lose weight
Should you take creatine and when to take it
I am a skinny female with belly fat. Any tips?
How do you sustain motivation and not gain weight when injured
Is it possible to get more muscles without equipment or should I go to gym?
Tips to workout during ramadan?

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

If you want to work with me, apply for my 1-1 Coaching : https://personaltrainerturo.it/online-training-english/

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s Episode in FitMitTuro Fitness Podcast, I am talking about my own Weightloss Journey, what made me to make decision to get started and not finding excuses for myself.

I will share the best strategies I use myself and for my coaching clients to lose weight without counting calories.

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews in Apple Podcast and Spotify help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

If you need someone to hold your hand, keep you accountable and tell you exactly what to do,

Apply for my 1-1 Coaching : https://personaltrainerturo.it/online-training-english/

Talk Soon,

Turo

Send in a voice message: https://anchor.fm/turo-virta/message

In this Episode I was talking with Dr Shelby Harris (@sleepdocshelby in Instagram) , PsyD, DBSM, how to overcome insomnia and everything you need to know about getting a good night´s sleep without relying on medication. If you are struggling with your sleep, this episode will help you so make sure you listen the whole episode.

We talked about:

short term vs long term insomnia and when you should start to search help
Top gold standard non-medical treatments for insomnia
How to fall back asleep after waking up in the middle of the night
How to use data from sleep trackers
What are optimal sleep conditions
Why your morning routine might be even more important that night routine for better sleep
Tips for shift workers
Cognitive Behaviour Therapy

Referenced in the Episode:

Harris book “The Women’s Guide to Overcoming Insomnia: Get a good night’s sleep without relying on medication”
Harris Website : https://www.drshelbyharris.com/
Harris Instagram
Turo´s Partner Naturafit.it for High Quality Natural Sleep Products (GET -10% OFF with code fitmitturo10) https://shop.naturafit.it/de/

Send in a voice message: https://anchor.fm/turo-virta/message

The Women's Guide to Overcoming Insomnia: Get a Good Night's Sleep Without Relying on Medication

In this FitMitTuro Fitness Podcast episode I talk about number one reason why you are not reaching your goals.

It is actually believing in yourself. Setting a realistic actionable plan what you can´t fail. Hint it´s not working out 6x a week.

Honestly if you are struggling with your fitness right now, this episode might change your life.

If you enjoy my Podcast, those 5-start ratings and written reviews help a ton. Thank you so much for your help.

If you need more individual support, Check out my 1-1 Coaching Offer: https://personaltrainerturo.it/online-training-english/

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s solo session you will learn honest truth about metabolism:

Why weight Loss is getting harder as you get older
What are signs of slow metabolism and weight loss plateau
Secret how to optimize your metabolism for Fat Loss

If you have a friend who you think need to hear this, I would appreaciate sharing this episode with only one of your friend or in you Instagram story.

Thank you for your help!

If you think my 1-1 Coaching could help you to get results you always wanted, check out my 1-1 Coaching Offer and apply for coaching: https://personaltrainerturo.it/online-training-english/

Fair warning, this is not some quick fix that will solve all your problems without doing anything, this is not for you.

But if you are ready to take action, I will educate you, give you different strategies which you choose the right ones in your individual situation. I will keep you accountable to make sure that you take action when it feels hard and celebrate together your victories.

CLICK HERE TO APPLY

Send in a voice message: https://anchor.fm/turo-virta/message

In today´s Episode I am talking about how to measure your weight loss progress other than scale. Also if you are using scale weight to measure your progress, how to do it accurately.

I am talking about power of pictures and why you should taking them even if you don´t want to.

I am giving also other strategies and ideas to set better goals what will make your weight loss journey more enjoyable.

I am offering irresistable offer for my 1-1 Coaching where I take all risk away from you and offer not only full money back guarantee but I will give you money for wasting your time if you are not happy with your results.

Apply for my 1-1 Coaching here: https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s solo session I am sharing my personal struggles and how I overcome with my setbacks.

I also talk about simple ways to get back on track with your fitness.

I shared also new study about benefits of walking and how your daily steps are related with mortality. You can read it here: https://www.strongerbyscience.com/research-spotlight-walking/

If you need more individual support, Check out my Coaching options: https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

I am speaking with my friend and fellow Fat Loss Coach Pete Cataldo (follow him @petecataldo in Instagram and @therealpetecataldo in TikTok) about simplifying Fat Loss for busy parents.

So if you are in a situation in your life where you don't have a lot of time as a parent, this episode will help you.

We ended up talking where you should be starting if you don´t have a lot of time?

What are the most common mistakes?

How to set sustainable plan with actionable steps.

2 Quick announcements:

I restarted to write articles and published new article: How to eliminate sweet cravings If you are struggling with cravings, this article will help you. Read it HERE: https://personaltrainerturo.it/how-to-eliminate-sugar-cravings/

If you need help with your fitness, I am currently accepting new 1-1 Online Coaching Clients and have 3 spots free. Apply for my coaching by filling out this form and I will contact you if we can start working together: https://forms.gle/MzKBytGumk1MmpT69

Thank you for all your support and your help by sharing this episode with your family and friends.

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s Episode I had opportunity to learn and chat with my friend and fellow coach Jesse Velasquez (Make sure you follow him in Instagram @jcvwellness)

We answered your questions about strength training.

How many times per week?

How deep should your squats be for maximum benefits

When doing deadlift or other exercises, wrist is hurting. What to do

Will I get stronger doing only push up challenge everyday

What is your favorite split? Is upper - lower - Full body enough to see results

How to build strength training program, how many reps and sets per week

What strength training can be done while pregnant

It was so much fun and I think it will help you too!

If you need more individual support, Check out my 1-1 Coaching Offer: https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s Episode, I am talking with one of my followers Anna, who has been in a dieting mindset for almost 2 years. She did lose a lot weight but lately have been struggling to lose weight and with consistency. She still has a weight to lose but her body is telling her to go away from calorie deficit as she is thinking all the time food, feeling hungry and sleep is bad. In this Episode we created for her actionable plan to get back on track and setting new goals to get away from dieting mindset.

If you enjoy episode and you have a friend or family member who you think would benefit from this episode, please share this episode with your one friend or in your social media.

Thank you for listening.

-Turo

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s Episode I answer your questions I got in my IG Q&A.

Should I lose fat or build muscle to look more lean?

How to stay consistent?

Is it harder to build muscle mass while not eating in a surplus?

Is creatine worth of it?

Binging after eating healthy solutions

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Want to work with me individually: https://personaltrainerturo.it/online-training-english/

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s Episode I am talking about how to lose belly fat and get flat stomache. Plase listen whole episode to have answers you need to know when trying to lose belly fat!

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Want to work with me? Check out my Coaching Offer: https://personaltrainerturo.it/online-training-english/

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s Episode I am talking about foods you can and should eat vs not to eat when you are in a calorie deficit. If you already know that you must be in a calorie deficit to lose weight but you are confused about what foods to eat. In this lesson I am telling you exactly what to eat, what not to eat, how much to eat, what time to eat, what foods to prioritise , what foods to stay away from and a lot more.

Couple more announcements and possibility to win FREE Coaching with me:

My Simple Fat Loss Challenge starts on January 10th. More information and link to reserve your seat you will find here: https://www.fitmitturo.com/simple-fat-loss-challenge

I am also celebrating my 40th birthday and want to give FREE Coaching for 4 people. I have posted more informations in my Facebook Support Group, if you are not already a member you can join here: https://www.facebook.com/groups/fitnessfriendsforlife

I will be also emailing next days more information and if you are not already in my email list, you can join here and I will give you even my 21 FREE Bodyweight workouts when you do. Here is link to join: https://www.fitmitturo.com/freeworkouts

Thank you so much for listening and if you have any questions or need any help, feel free to email me turo@fitmitturo.com anytime.

Talk Soon,

Turo

Send in a voice message: https://anchor.fm/turo-virta/message

In this episode of FitMitTuro Fitness Podcast, I explain the science of goal setting as well as the exact goal-setting process you should follow if you want to achieve your goals in 2022. I share the best strategies I use for myself and for my Online Clients so you can use it to make the most out from 2022. I also share my story how I went from average non-talented ice hockey player to junior national team player in Finland.

Are you ready to take action and join Simple Fat Loss Challenge for individuals over 35 starting on January 10th? Join Challenge here: https://www.fitmitturo.com/simple-fat-loss-challenge

I hope you enjoy this episode and, if you do, please leave a review on iTunes and share this with only one friend you think would need to hear this. (huge thank you for everyone who has written review and shared my podcast so far)

Happy New Year!

-Turo

Send in a voice message: https://anchor.fm/turo-virta/message

Welcome to FitMitTuro Fitness Podcast and I have an amazing episode for you so make sure you listen the whole way through. Today´s solo session I am talking about 2 stretegies what most dietitians are not talking about if you are struggling to lose weight.

First strategy is about setting realistic expectations and reasons why you might not losing scale weight in the beginning. I will give strategies how to be sure that you are actually consistent before adjusting your calories.

Second strategy is what almost nobody is talking about. It´s actually raising your calories in a short term to get your metabolism higher. This strategy is the scariest thing you might need to do when you are trying to lose weight, but trust me it might be the only sustainable strategy for you if you have been longer time in a calorie deficit and not losing weight.

Enjoy Episode and holidays!

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

If you are not quite happy with your progress in your workouts or struggling to lose fat, let me help you to see better results.

Fair warning, this is not some quick fix that will solve all your problems without doing anything, this is not for you.

But if you are ready to take action, I will give you crystal clear instructions to make sure that you get the results you deserve by focusing on things that matter the most.

If you need more individual support, Check out my 1-1 Coaching Offer: https://personaltrainerturo.it/online-training-english/

GET 30% OFF (Use code TURO30 for discount) From All Products Protein World CLICK HERE

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s solo session I am talking about protein and generous way to add more protein into your diet. My Online Coaching clients have loved this strategy and it might be game changer for you too!

If you are going on social events on regular basis, I am sharing strategies that will help you to stay on track when dieting.

Enjoy the episode!

If you are not quite happy with your progress in your workouts or struggling to lose fat, let me help you to see better results.

Fair warning, this is not some quick fix that will solve all your problems without doing anything, this is not for you.

But if you are ready to take action, I will give you crystal clear instructions to make sure that you get the results you deserve by focusing on things that matter the most.

Join my affordable Membership Coaching: CLICK HERE

If you need more individual support, Check out my 1-1 Coaching Offer: https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

GET 30% OFF From All Products Protein World by using code TURO30 CLICK HERE

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

If you are a woman over 40, this episode will help you! Today´s guest, Personal and Nutrition Coach Kim Schlag is one of the best coaches I know for women over 40. Please follow her in IG @kimschlagfitness)

Kim is sharing her own story how she was struggling and overcome with menopause symptoms, overweight and became a coach who has helped hundreds of women over 40.

We talked about strategies how to relief symptoms, why fat loss is different when you turn 40, how your metabolism is changing and how food, sleep, exercise are affecting for fat loss when you are turning 40.

Make sure you take notes and listen whole episode as you will learn a lot from this episode!

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

If you are not quite happy with your progress in your workouts or struggling to lose fat, let me help you to see better results.

Fair warning, this is not some quick fix that will solve all your problems without doing anything, this is not for you.

But if you are ready to take action, I will give you crystal clear instructions to make sure that you get the results you deserve by focusing on things that matter the most.

If you need more individual support, Check out my 1-1 Coaching Offer: https://personaltrainerturo.it/online-training-english/

Join my Membership Coaching: CLICK HERE

GET 30% OFF From All Products Protein World CLICK HERE

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s solo session I am talking about difference between calorie tracking and macro tracking. I give you exact strategies what to track and what matters for fat loss.

Check Link for my calorie calculator HERE

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

If you are not quite happy with your progress in your workouts or struggling to lose fat, let me help you to see better results.

Fair warning, this is not some quick fix that will solve all your problems without doing anything, this is not for you.

But if you are ready to take action, I will give you crystal clear instructions to make sure that you get the results you deserve by focusing on things that matter the most.

Join my affordable Membership Coaching: CLICK HERE

GET 30% OFF (55% for limited time) From All Products Protein World CLICK HERE

If you need more individual support, Check out my 1-1 Coaching Offer: https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s solo session I answer your questions about supplements and what science is saying. When and how you should use them, what to take and which supplements are most likely wasting your money.

I also answer your questions about workout programs and how to build comprehensive workout program for several months.

If you are not quite sure how to build your program, I have several comprehensive programs available (at home or gym) in my membership coaching. I am running until 30.11 Black Friday offer (the only offer whole year!) and you get 2 months for price of 1 month.

Join my affordable Membership Coaching: CLICK HERE

GET 30% OFF (55% for limited time) From All Products Protein World CLICK HERE

If you need more individual support, Check out my 1-1 Coaching Offer: https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

In this episode you will learn how to count calories accurately, if your goal is to lose weight, gain muscle mass or maintain your current weight.

I am explaining how to measure your food, why you should measure grams vs cups or portion sizes

How to do it with your phone and most common mistakes

Why should you be doing it for at least a short period of time?

Links I mentioned in this video: Study why your watch is highly overestimating calories you burnedhttps://pubmed.ncbi.nlm.nih.gov/28538708/

Link for my calorie calculator to get estimate your maintenance calories (plese ignore calories calculator is saying to lose weight!)https://personaltrainerturo.it/online-training-english/

How to track calories with your phone (this example is showing my App, which is available for my 1-1 and membership clients but all other tracking apps are similar and a good free one is myfitnesspal)https://vimeo.com/646403446

If you are not quite happy with your progress in your workouts or struggling to lose fat, let me help you to see better results.

Fair warning, this is not some quick fix that will solve all your problems without doing anything, this is not for you.

But if you are ready to take action, I will give you crystal clear instructions to make sure that you get the results you deserve by focusing on things that matter the most.

Join my affordable Membership Coaching: CLICK HERE

If you need more individual support, Check out my 1-1 Coaching Offer: https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Send in a voice message: https://anchor.fm/turo-virta/message

In today´s episode I am speaking with Mobility Coach David London about lower back pain. We talk about most common reason, self tests to see where problem could be as usually issue is coming from somewhere else than from lower back itself. David is sharing exercises and tips to relief and avoid getting pain.

You will find David under @deskboundtherapy from all platforms like IG, TikTok, Facebook and Youtube. Make sure you follow him for more tips. Here link for exercises reliefing back pain: https://www.instagram.com/p/CLPU-xsAV1e/

If you are not quite happy with your progress in your workouts or struggling to lose fat, let me help you to see better results.

Fair warning, this is not some quick fix that will solve all your problems without doing anything, this is not for you.

But if you are ready to take action, I will give you crystal clear instructions to make sure that you get the results you deserve by focusing on things that matter the most.

Join my affordable Membership Coaching: CLICK HERE

If you need more individual support, Check out my 1-1 Coaching Offer: https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s solo session I am talking about emotional and stress eating, how to recognize if you are an emotional eater as many people are struggling with it without noticing. I am giving you several strategies to overcome it where you can decide individually which strategies you could be using. Make sure you have your paper and pen ready so you can take notes on strategies I am sharing.

Enjoy the episode!

If you are not quite happy with your progress in your workouts or struggling to lose fat, let me help you to see better results.

Fair warning, this is not some quick fix that will solve all your problems without doing anything, this is not for you.

But if you are ready to take action, I will give you crystal clear instructions to make sure that you get the results you deserve by focusing on things that matter the most.

Join my affordable Membership Coaching: CLICK HERE

If you need more individual support, Check out my 1-1 Coaching Offer: https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

Today I am talking with my friend nutritionist Sharone Shapir about an all or nothing mindset and how to overcome that mindset when dieting like what to do and what not to do when it happens. We are talking about strategies for emotional and stress eating. We also talk about meal plans and which foods and when you should eliminate certain foods or food groups. Sharone is also sharing strategies on how to set up your personalized meal plan without counting calories

Make sure you follow Sharone and get her free guides from her IG (@sapirnutrition)

If you are not quite happy with your progress in your workouts or struggling to lose fat, let me help you to see better results.

Fair warning, this is not some quick fix that will solve all your problems without doing anything, this is not for you.

But if you are ready to take action, I will give you crystal clear instructions to make sure that you get the results you deserve by focusing on things that matter the most.

Join my affordable Membership Coaching: CLICK HERE

If you need more individual support, Check out my 1-1 Coaching Offer: https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

Today I am talking about sleep for weight loss. Sleep might be the most important thing that affects your weight loss. Yes it might be even more important that your nutrition as it affects on so many things and if you don´t sleep enough, you will gain weight.

I am talking about how sleep affects your hunger hormones, your workouts and will give you my best tips to improve your sleep.

If you are not quite happy with your progress in your workouts or struggling to lose fat, let me help you to see better results.

Fair warning, this is not some quick fix that will solve all your problems without doing anything, this is not for you.

But if you are ready to take action, I will give you crystal clear instructions to make sure that you get the results you deserve by focusing on things that matter the most.

Join my affordable Membership Coaching: CLICK HERE

If you need more individual support, Check out my 1-1 Coaching Offer: https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

If you are eating very little calories and working out a lot but despite doing those things, you are not able to lose weight. This Episode will help you!

Today my friend and Online Coaching client Lukas is sharing his incredible story how he changed his life and have lost 35 kilos within 9 months. He hit weight loss plateau after 6 months and honestly most likely would quit as he was eating very little calories and working out every day but still not able to see results. You will learn how Lukas overcome weightloss plateau and now eating almost 1000 calories more and working out half amount than before. As incredible as it sounds he have lost during past 3 months 15 kilos when raising his calories and reducing workouts.

I can´t say often enough how proud I am for Lukas.

Enjoy the Episode!

If you are not quite happy with your progress at the gym or struggling to lose fat,

Join my affordable Membership Coaching: CLICK HERE

If you need more individual support, Check out my 1-1 Coaching Offer: https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

NO BS Health Coach Matt Van Der Laar (over 300k followers in social media) and me are talking about diet culture, fitness industry in 2021.

Matt is sharing his opinions about different diets and tips how to improve your health in the long term.

We are talking about Detoxes, boosting metabolist naturally and how to maintain your weight after weight loss.

You will find Matt from TikTok and Instagram under @mattlaarfit , make sure you follow him for more NO BS Fitness content.

If you are not quite happy with your progress at the gym or struggling to lose fat,

Join my affordable Membership Coaching: CLICK HERE

If you need more individual support, Check out my 1-1 Coaching Offer: https://personaltrainerturo.it/online-training-english/

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

In today´s episode, I am talking with my friend and fellow science based fitness and nutrition Coach Michael Battaglia about the biggest mistakes Women make in their Fitness Journey. You can find Michael from IG under @the_lean_list https://www.instagram.com/the_lean_list/ Make sure you follow him.

We will go through 8 top mistakes women make in their fitness journey we see everyday.

Things like:

The best diet to lose Fat
How many calories you should be eating to lose fat
Not losing weight when being in a calorie deficit
Workout for Fat Loss and sexier body
Cardio vs strength training to lose fat
Lose 20 pounds in a month type of challenges
Lifting heavy make me look bulky
Does calories you burn during exercise matter

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Want to work with me? Check out my Coaching Offer: https://personaltrainerturo.it/online-training-english/

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

Today´s Episode I am talking about exercise for Fat Loss. How Much Strength Training, Cardio and NEAT you should be doing when trying to lose fat. I am also explaining how to do a proper strength training and where to focus on.

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://fitmitturo.com/freeworkouts

Want to work with me? Check out my Coaching Offer: https://personaltrainerturo.it/online-training-english/

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

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In this Episode I am talking with my friend and fellow Fat Loss Coach Jeffrey Pachtman (you find him from TikTok and Instagram under @jeffpachtmanfitness , make sure you follow him!)

We are answering your questions about nutrition if macros really count, where to focus when trying to lose fat? Which foods will make your diet easier so you can stay full when dieting?

We are also talking about how to get maximum benefits of training and how much and what you should be doing when trying to lose fat.

We answer a question what to do if you have lost weight but you still have fat in your belly.

Make sure you listen the whole way through.

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://fitmitturo.com/freeworkouts

Want to work with me? Check out my Coaching Offer: https://personaltrainerturo.it/online-training-english/

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

In this Episode I talk with my friend and 1-1 Online Coaching Client Skylar, how she lost almost 30 pounds with less than 4 months (last 9 pounds in only 4 days!). She reached her "ideal" weight but that didn´t make her happier.

Skylar is telling how she changed her false beliefs from dieting and weight loss, going from Keto to more sustainable way. She is sharing how she shifted mindset from doing cardio almost every day to strength training and learned how to actually get fat loss results with spending less time working out.

You don´t want to miss this episode!

I just published brand new Boost Your Metabolism where I will teach you exactly same strategies I used with Skylar and my 1-1 Online Coaching Clients. More information you will find: https://www.fitmitturo.com/boost-metabolism-course

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://www.fitmitturo.com/freeworkouts

Want to work with me? Check out my Coaching Offer: https://personaltrainerturo.it/online-training-english/

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

In this Episode I am Talking my own experience, clients and friends who had COVID.

I will also explain a way how to return safely to exercising.

Remember that I am not a doctor, so follow always recommendations of your doctor.

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://fitmitturo.com/freeworkouts

Want to work with me? Check out my Coaching Offer: https://personaltrainerturo.it/online-training-english/

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

In this Episode I am talking why you need to have a plan and how I got motivated to workout from home.

I hope it helps.

If you want to get started to do LIVE workouts with me or follow well designed workout program , consider my membership coaching.

Here is link for more information and to sign up:

https://fitmitturo.com/live-workout-challenge

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://fitmitturo.com/freeworkouts

Want to work with me? Check out my Coaching Offer: https://personaltrainerturo.it/online-training-english/

Find me on... Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

In this Episode I talk why breaks and short challenges will not bring you results you want. If you are taking short breaks when life is getting busy, I give you some strategies how to adjust your efforts, instead of taking completely break. This way, you never have to "start all over".

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://fitmitturo.com/freeworkouts

Want to work with me? Check out my Coaching Offer: https://personaltrainerturo.it/online-training-english/

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

I give you Formula how to set your calories for rapid weight loss. Also talking when you should consider doing rapid fat loss. Rapid fast loss is not for everyone and especially if you have history of disorder eating habits it is nothing for you. In this Episode I give you clear instructions how to do it if you want to get scale moving fast.

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://fitmitturo.com/freeworkouts

Want to work with me? Check out my Coaching Offer: https://personaltrainerturo.it/online-training-english/

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

If you are feeling hungry and can´t go any lower on calories, here ways how to do it.

.

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://fitmitturo.com/freeworkouts

My Calorie Calculator, check out how many calories you need: https://personaltrainerturo.it/online-training-english/

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

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Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

In this episode I teach you personalized way to track your food intake without using food scale.

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://fitmitturo.com/freeworkouts

Want to work with me? Check out my Coaching Offer: https://personaltrainerturo.it/online-training-english/

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

9 strategies how to not gain weight and actually lose weight while staying more at home.

.

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://fitmitturo.com/freeworkouts

Want to work with me? Check out my Coaching Offer: https://personaltrainerturo.it/online-training-english/

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

Giving you reasons why it is so hard and strategies how to overcome plateau.

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://fitmitturo.com/freeworkouts

Want to work with me? Check out my Coaching Offer: https://personaltrainerturo.it/online-training-english/

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://fitmitturo.com/freeworkouts

Want to work with me? Check out my Coaching Offer: https://personaltrainerturo.it/online-training-english/

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://fitmitturo.com/freeworkouts

Want to work with me? Check out my Coaching Offer: https://personaltrainerturo.it/online-training-english/

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

A story of my friend and client Joachim. He was only 16 years old when we started working together. He gained amazing 7 kilos of muscle mass withing first year and over 15 kg in 3 years. In this episode you will learn:

How to start working out?

what workouts and how much you should do?

What foods you should be eating if you want to gain weight healthy?

How to get more popular?

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://fitmitturo.com/freeworkouts

Want to work with me? Check out my Coaching Offer: https://personaltrainerturo.it/online-training-english/

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

Today I explain how Simple Weight Loss actually is. Excact steps you need to take to get started today.

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth of 5-stars. Thank you so much for listening.

Can I give you my 21 FREE Bodyweight Workouts with Videos? Get your FREE COPY https://fitmitturo.com/freeworkouts

Want to work with me? Check out my Coaching Offer: https://personaltrainerturo.it/online-training-english/

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

TikTok https://www.tiktok.com/@personaltrainer_turo

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

Today I tell you a mistake I did when when I started as Personal Trainer. How much you should workout and why more is not always better?

If you enjoy my Podcast, it would mean a lot to me if you could leave an honest review. Those 5-star reviews help a lot. But obviously only if you think it is worth of 5-stars. Thank you so much for listening.

Can I give you my FREE Bodyweight Workout E-Book? Get your FREE COPY https://fitmitturo.com/freeworkouts

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

Podcast https://anchor.fm/turo-virta

Twitter https://twitter.com/fitmitturo

Read my articles: https://personaltrainerturo.it/news-2/

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Send in a voice message: https://anchor.fm/turo-virta/message

Are you missing motivation? Or maybe your mindset is not the right? Or you miss methods? My tips how you will figure out how to sustain your motivation.

Find me from

YouTube: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg/featured

Instagram https://www.instagram.com/personaltrainer_turo/

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Why you should be investing to your Fitness when all information is available for free?

Do you want to get 10 Free Bodyweight Workouts?Download your FREE E-Book with Videos https://fitmitturo.com/freeworkouts

Watch more videos: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

Podcast https://anchor.fm/turo-virta

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Send in a voice message: https://anchor.fm/turo-virta/message

Watch more videos: https://www.youtube.com/channel/UCeaIQuLcYcLRaolLwrlk_rg

Find me on...

Instagram https://www.instagram.com/personaltrainer_turo/

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How can you lose weight healthy? Surprising facts which will bring you more success than you could ever dream of.

Send in a voice message: https://anchor.fm/turo-virta/message

Secrets how to find workout motivation and stay motivated.

Send in a voice message: https://anchor.fm/turo-virta/message

My story how I became personal trainer. This is my first podcast and it is more about me. Next episodes are about you and I will give you all my knowledge to help you to reach your fitness goals.

Send in a voice message: https://anchor.fm/turo-virta/message