Talk Fitness To Me: Recent Episodes
Evan T. Cook
Talk Fitness To Me, hosted by Head Down Heart Up founder Evan T. Cook, dances between the philosophical and the practical to bring you the best strategies, insight and inspiration.
I (Ev) am on a mission to help filter out the hype and hyperbole. I want to make food, fitness, and lifestyle strategies so stupidly simple that it feels easy to do more of what works and less of what doesn’t.
If you’re ready to stop SETTING goals and start BEING the person you want to be, well, you just might want to listen in🕺
Featured Shows: The Ev Daily (on hiatus) Between Sets (Audio)
Confirmation bias can influence our beliefs and perspectives and can work against us if we're not aware of it. Not on my watch.
In this TFTM minisode, we talk through cardio vs. weightlifting and how the two work best together.
For a habit to stick, your brain needs a signal that whatever you just did was worth it. Let’s talk about that...
The environment, your “setup,” in which you live, work, and play is wildly influential to how you live your life.
Crappy questions are easy to ask and result in crappy answers. Asking better questions, with context to our situation, leads to much better answers.
If you thought getting motivated was challenging, then let’s talk about staying motivated.
On this episode of Between Sets, we talk about patience and persistence. Without these two thing, you’re crippling yourself from the start
I’ve been heavy on the something > nothing, consistency > intensity lately. It’s a SUPER important mindset to embrace. Listen in to hear why and what it will do for you.
Little to no rest during a workout seems to be all the rage these days. Sure, like anything, it has its place. But if you’re doing it blindly without knowing why, you’re quite possibly wasting your time (ironic, right!?) and sacrificing those sweetsweet gainz.
Whether it’s a New Year Resolution or something you plan to start at a future date, you have to do something to contribute to that TODAY. It doesn’t have to be something big, grand, or complicated - you just need to get started. Today, let’s talk about why this is SO important and how you might tackle this from a food and fitness perspective.
Sure, you might want to get “toned” but what does that really mean and how do you go about doing it? Those are GREAT questions and I’m happy to help.
My home workouts are my quiet time where I have an opportunity to think and reflect. The results of such thinking and reflecting, when valuable to you, need to be shared. Today, let’s talk about 1. Why things will never be “perfect” and 2. Why using your “calories burned” as an indicator of a “good” workout is a bad idea.
Your environment, including the community or communities you’re apart of, is a key component of your success or demise in both fitness and in life. Let’s talk about why you should consider joining a gym with a great community even if you primarily workout at home. Web: www.EvanTCook.com IG: www.instagram.com/evantcook
We live in an instant gratification world. Because of this, we want fast results. We want to lose fat now. We want to build muscle now. We want to be STRONG now. I get it. It can be frustrating if we feel like we aren't progressing fast enough. If that's you, then you need to watch this video. Web: www.EvanTCook.com IG: www.instagram.com/evantcook
Far too often we only look at working out through the lens of fat loss and its associated calorie burn. Yes, lifting weights and moving our bodies requires energy (calories) to perform but the change and transformation you want comes AFTER your workout. Today, let’s talk about the Stress+Recovery+Adaption cycle, what it means for you, and why you should care! Web: www.EvanTCook.com IG: www.instagram.com/evantcook
In the inaugural episode of Between Sets, let’s talk about the best Home Gym investment you can make. Web: www.EvanTCook.com IG: www.instagram.com/evantcook
If you’ve been listening in over the past few episodes, you should now have a better understanding of where you are, where you want to go, and why. Now, let’s introduce you to the concept of the “Backlog” - the “how” you’re going to bring your goals to life.
Over the last two days, we looked at where you are and where you want to go. Now it’s time to go below the surface and figure out WHY!
5 Whys Exercise: https://www.headdownheartup.com/5whys
Today, we take the next step in the Perfect Fitness Framework. Now that you have an idea of where you are, let’s start to look at where you want to go!
Today, let’s talk about the cornerstone of getting started with The Perfect Fitness Framework.
Every so often I mention the Perfect Fitness Framework. Well, let’s take the next few days to talk about what this is and how you can bring it to life in your own life
Today, we learn a thing or two from Goldilocks and her pursuit of finding that thing that’s juuuust right.
Today, let’s talk about the reasons why we simply cannot focus exclusively on cutting out what isn’t working and what to do instead.
Today, we talk about why cutting out sugar cold turkey rarely works and how one of my favorite “frosting” recipes can help!
Today, we talk about using The Quick Reset, both as a practice and a mindset, to keep us in the game.
Today, let’s talk about how little happiness we get from “getting” our goals and what we can focus on instead. I’m bringing the heat today folks so this is not a EvD you want to miss!
Today, let’s look at whether or not your Food, Fitness and Lifestyle plan is really working and why it’s important to prioritize developing skills, habits, and behaviors over prescriptive plans or programs
Today, we look at one of the easiest things we can do to deal with an age-related decline in our metabolism.
Today, let’s see if we can change your perspective a bit to help develop a little more empathy, love, and respect for this body you’ve been given.
Today, I let you in on my favorite pre-workout supplements and how to figure out if a pre-workout is right for you!
Quick links to the supplements I mentioned (affiliate links!):
Onnit Total Strength: onnit.sjv.io/c/368210/349603/5155 Onnit Shroomtech Sport: onnit.sjv.io/c/368210/349600/5155 BeetElite: https://www.humann.com/products/beetelite/
Today, let’s get away from perpetual dieter’s syndrome (yes I made that up, yes I’m sticking with it) and focus on something a bit more freeing and fun than “weight loss.”
Today, a quick reminder to focus on your foundation (the 80) before trying to optimize (the 20).
Today, I’ll walk you through a super quick exercise that activates nature’s very own chill pill.
Today, let’s talk about the importance of getting your daily dose. Of what, you might ask? Listen in for more!
Today, let’s see if we can find was to focus more on what we want to do (approach) versus not do (avoid)!
Today, we look at how we can leverage our approach to food and nutrition to optimize our recovery.
Today, we take the two questions from yesterday and take them one step further by transitioning from intent to ACTION!
Today, we talk about the two questions, that when asked daily, could completely change your life.
Today, I confess my love of a good smoothie (shout out to the Currito Jimmy Carter) and how smoothies can be a game-changer in your food, fitness, and lifestyle goals.
Today, we talk about my favorite strategy to move closer to your food and fitness goals (or really any goals in your life for that matter). Even if you’ve never heard of OTAAT, I bet you won’t be surprised about what it represents.
Today, we add some context to the “Consistency over Intensty” discussion as we talk about how both, when applied correctly, are critical pieces to achieving your goals.
Today, let’s talk more about iterative, incremental changes as we find ways to go a little further and a little faster!
Today, we appreciate the process of becoming the type of person who deserves to have the things we want in our lives by focusing less on the outcome and more on your day-to-day behaviors👊
Today, I went into this with nothing planned but ended up touching on the importance of ”space days.” Use these days to reassess, recalibrate, ad pick your head up for a moment to make sure you’re doing more of what’s working and less of what isn’t.
Today, we consider maybe, just maybe, our level of soreness following a workout or training session isn't the best indicator of ”good.” Is being sore after a workout a ”good” thing? Listen in as I explain why you might want to reconsider if you think it is🕺
Today, it’s time to own up to your life. That’s right, 100% responsibility plus acknowledging that it’s all your fault. Here’s why that’s the best news you’ll hear today.
Today, we talk about the two central tenants of the Perfect Fitness Framework and I take you through a 3-step prioritization strategy used by none other than Warren Buffett’s (yeah, THAT Warren Buffet).
Today, we look at the practicality of learning as developing basic cooking and kitchen skills and how this directly supports our food, fitness, and lifestyle goals.
Today, I answer the question of “How do I know if I’m overdoing it, if I’m doing too much, if I’m going to the gym too much?”
Today on The Ev Daily we take this “mindset” conversation a bit deeper by looking at living from a place of desperation versus exploration. I brought the 🔥🔥🔥 on this one so you do not want to miss this!
Today, we build on yesterday’s topic of choosing to focus on what we can do and how to create the space and opportunity to go from in action to being in action.
Today, we keep our focus on our mindset by the subtle shift in focusing on what we CAN do instead of what we can’t.
Today, we power through a quick Wednesday check-in and move right into embracing the fact that a little bit o’ something is better than a whole lotta nothing!
Today, you might start noticing a trend in the things I talk about as we embrace consistency over intensity by focusing on ONE Thing At A Time🕺
Today, I encourage you to adjust your expectations (not necessarily lower them) so you can slow down, create some space, and maybe, just maybe, have little fun along the way.
Today, we talk about the cyclical nature of life, particularly the Stress-Recovery-Adaption cycle. Hint: you can’t skip out on the recovery aspect and expect your body to adapt!
Today, we avoid all hype and hyperbole and keep things super simple. We go back to basics with a focus on just ONE thing at a time. Remember, you can do anything and everything you want, just not all at once.
Today, we find a way to set the tone and set the pace for the rest of the weekend by doing a little planning ahead. Doing so might just make all the difference. Enjoy🕺
Today, we take a quick look at how systems and scheduling can help us with our food and fitness goals.
Today, well, today is my birthday people and while I appreciate every day for the blessing it is, it’s hard not to CELEBRATE when 365 of them come together🙌 So, that’s what’s we’re going to do. But let’s not forget our Wednesday check-in as we calibrate and adjust for the latter half of the week👊
Nothing exists in isolation. How can you take what’s working in one area of your life and apply that to another?
Today, we look at the power and importance of focusing on what truly matters to us and identifying our ONE thing.
Let’s build off yesterday’s episode as we appreciate the power of patience and why it’s so important to our progress and, ultimately, our success.
Today we acknowledge that every new level brings a whole new set of challenegs (and why this is a good thing!)
Today on The Ev Daily we talk about THE GAP between both where we are and where we’re going as well as where we are and from where we came🕺
Today, we use the Wednesday Check-In to help build on the momentum we’ve built on Monday and Tuesday and make sure we’re moving in the “right” direction.
Today, we build on the Monday Momentum we focused on yesterday and find ways to do a little more or a little better.
Today, we bring a little Monday Motivation as we find ways to capture those little wins. We have a call in front the wonder Anji Ray. And from her we’re inspired to talk about the important and power in paying it forward🙌
Setting up your environment for success is one of the best ways to be, well, successful. Having equipment available at your Home is essential to building or maintaining your fitness habit. Here are 4 pieces of equipment I recommend to get you started.
Pt1: Why You Can’t Seem To Stay Committed To Your Goals (& what to do about it) • Pt2: Why You Can’t Seem To Stay Committed To Your Goals (& what to do about it) • Signing Off✌️