Healthy Living Scottsdale: Recent Episodes
Zach Columbia, Tatiana Britton, Jodi Peri
We get it! Staying motivated, getting fit, and living a healthy lifestyle is hard. That's why The Coaching Team at Pulse Fitness brings you a fun and educational podcast for all things Health, Fitness, Nutrition and Self-improvement.
Power is one of the first physical abilities we lose as we age, but it's also one of the most important to train.In this episode we explain the difference between strength and power, why power declines faster with age, and how power training improves balance, reaction time, mobility, and everyday movements. Learn how to safely train power for longevity, reduce fall risk, and stay strong and independent as you get older.
Are you using your smartwatch the right way during strength training?In this episode, we explain how heart rate zones can help improve workout quality, recovery, and performance. Learn what each heart rate zone means, how to use wearable fitness trackers during strength training, and why a higher heart rate doesn't always mean a better workout. If your goal is to build strength, lose fat, or recover smarter, this episode will help you train with more purpose.
Confused by all the fitness advice on social media?In this episode we explain how to separate evidence-based fitness advice from myths, fear tactics, and viral misinformation. Learn how to spot trustworthy fitness experts, avoid unrealistic expectations, and build a healthier social media feed that supports your fitness goals instead of hurting them.
Should you train for muscle size or real-world strength?In this episode of Healthy Living Scottsdale, Coaches Adam and Damon break down the differences between bodybuilding and functional strength training, including muscle growth, movement quality, longevity, mobility, and injury prevention. Learn how each training style impacts strength, performance, balance, and long-term health, and how combining both can help you build muscle while moving better for life.
Are you letting the scale control your mood?In this episode of Healthy Living Scottsdale, Coaches Adam, Tara, and Damon explain why obsessing over InBody scans, BMI, body weight, and daily fluctuations can slow your fitness progress. Learn how hydration, sleep, sodium, and meal timing impact the scale, why body composition matters more than weight alone, and how to measure real progress through strength, energy, performance, and consistency.If you're trying to lose fat, build muscle, or improve your health, this episode will help you focus on the metrics that actually matter.
Want to improve your golf swing, mobility, and consistency on the course?In this episode of Healthy Living Scottsdale, Coaches Adam and Damon break down how functional strength training helps golfers increase swing speed, improve rotational power, enhance mobility, and create more consistent ball striking.
GLP-1 medications can help with weight loss, but are they costing you muscle, energy, and long-term health?
In this episode of the Healthy Living Scottsdale Podcast, Coach Adam, Director Jolie, and Coach Tara explain how GLP-1 medications impact fat loss, muscle mass, metabolism, strength, and recovery
Want to lift more weight, improve workout performance, and recover faster?In this episode of the Healthy Living Scottsdale Podcast, Coaches Adam, Tara, and Damon explain why proper breathing is one of the most overlooked fitness skills. Learn how breathing impacts strength training, endurance, core stability, recovery, and overall exercise performance.
What’s the difference between eccentric, concentric, and isometric muscle contractions — and why do they matter for strength, muscle growth, and injury prevention?In this episode of the Healthy Living Scottsdale Podcast, Coaches Adam, Tara, and Damon break down the 3 major types of muscle contractions using real exercise examples like squats, RDLs, bicep curls, planks, carries, and Pallof presses.You’ll learn:How eccentric training builds strength and controlWhy slowing down reps improves muscle growthHow isometric exercises improve stability and reduce painCommon lifting mistakes that limit resultsWhy “control” matters more than throwing weight aroundIf you want better workouts, improved movement, and smarter strength training, this episode explains the fundamentals every gym member should understand.
Whether you are traveling for vacation, heading out of town for the summer, or juggling a busy work schedule, staying consistent with your health and fitness routine does not have to disappear the moment you leave your normal environment. In this episode of the Healthy Living Scottsdale podcast, Coach Adam, Coach Damon, and Director Jolie break down practical ways to keep moving, maintain momentum, and stay connected to your fitness goals while on the road. From Zoom workouts and hotel gym strategies to simple nutrition habits and mindset shifts, the team discusses how consistency beats perfection every time. If you have ever struggled to get back into a routine after vacation or felt like travel completely throws you off course, this episode will give you realistic strategies to help you stay active, feel better, and maintain the habits you have worked hard to build.
Nutrition doesn’t have to be complicated!In this episode, Coach Jolie, Coach Terra, and Coach Damon break down how to keep your nutrition simple, sustainable, and effective without getting overwhelmed by trends, supplements, or social media noise. From meal prepping vs. meal planning to building balanced meals with protein, carbs, and fats, the team shares practical strategies that actually work in real life.They also dive into easy go-to options like crockpot meals, grocery planning, and simple snack ideas to keep you prepared whether you’re at home or on the go. Plus, they introduce a simple rule to help you avoid overeating and better understand your hunger cues.If you’ve ever felt overwhelmed trying to “eat healthy,” this episode will show you how to take back control and focus on what really matters.
In this episode of the Healthy Living Scottsdale Podcast, Coach Jolie and Coach Brande dive into one of the biggest missing pieces in most people’s fitness journeys: nutrition and habit systems that actually stick. They introduce SHIFT, Legacy’s new 12-week group coaching program designed to help you create real, lasting change, not just short-term results. Instead of chasing motivation or jumping from diet to diet, this program focuses on building simple, sustainable systems around your daily habits so you can finally break the cycle of starting over every Monday. You’ll learn why most nutrition plans fail, how systems beat motivation every time, and how small, consistent habits can completely transform your health, energy, and results over time. If you’ve been working out but still feel stuck, overwhelmed by nutrition, or unsure how to make it all fit into your life… this episode is for you.
Most people think the best way to start at the gym is to jump straight into a workout—but that’s not how we do things at Legacy.In this episode, Coach Adam, Coach Damon, and Coach Terra break down our Body Mapping Phase: the first two weeks of training that set the foundation for everything that follows. They explain why we focus on movement patterns like squats, hinges, pushes, and pulls, how we assess things like symmetry, range of motion, and control, and why slowing things down at the start actually leads to faster, safer progress long term.You’ll also learn how this phase helps prevent injury, build consistency, and create a personalized training plan based on how your body moves...not just what you’ve done before.
Are you relying too much on protein shakes and not enough on real food?In this episode, Coach Jolie and Coach Brande break down the food first mentality: why getting your protein from whole, nutrient-dense foods should be your priority, and where supplements actually fit in.We dive into the hidden downsides of relying on shakes, bars, and “high-protein” processed foods, and how they may be impacting your energy, digestion, and overall results. You’ll also learn how to build balanced meals, why food pairing matters, and simple ways to increase your protein intake without overcomplicating things.If you’ve been hitting your protein goals but still not feeling your best, this episode will help you understand why—and what to do instead.
Feeling sore after a workout and not sure if it’s normal or something to worry about?In this episode, Coach Adam, Coach Jolie, and Coach Terra break down delayed onset muscle soreness (DOMS): what it is, why it happens, and how to tell the difference between soreness and injury. You’ll learn how long DOMS should last, whether you should train through it, and how to recover so you can stay consistent without beating your body up.We also cover one of the biggest mistakes people make: chasing soreness instead of progress—and what to focus on instead if you actually want results.
As the Arizona heat picks up, hydration becomes a game changer for how you feel and perform.In this episode, Coaches Adam, Damon, and Terra break down why hydration is so important for your workouts, energy, and recovery. They cover what happens when you’re dehydrated, the common signs to look out for, and why waiting until you feel thirsty is already too late.You’ll also learn simple guidelines for how much water to drink before, during, and after workouts, plus when electrolytes can actually help.If your workouts have ever felt harder than they should, or your energy has been off, this episode will help you fix it with one simple habit.
In this episode of the Healthy Living Scottsdale Podcast, Coach Jolie and Coach Brande discuss the powerful role community plays in long-term health and fitness. They talk about how being surrounded by like-minded people who prioritize their health can improve consistency, motivation, and overall well-being. The conversation also explores research showing that strong social connections are linked to lower stress, better immune function, and even longer lifespans. Plus, they share how Legacy is creating more opportunities for members to connect through hikes, workshops, and other community events. If you want to understand why the people around you can have such a big impact on your health habits, this episode is a great listen.
In this episode of the Healthy Living Scottsdale Podcast, the team discusses a common mistake people make in the gym: confusing fatigue with progress. Just because you leave a workout exhausted or sore doesn’t necessarily mean you’re getting stronger. The team breaks down the key drivers of real strength gains like progressive overload, proper technique, and recovery, while also discussing common pitfalls: ego lifting, junk volume, and constantly chasing the pump.They also share warning signs that fatigue may be masking your fitness and simple strategies to help you train smarter, recover better, and see real progress in the gym.
In this episode, we break VO2 max down in simple terms. We talk about: ✅ What VO2 max actually measures ✅ How it affects your heart rate and recovery between sets ✅ Why it matters for strength training ✅ The right way to improve conditioning without hurting your gains If you’ve ever wondered whether you should be doing more cardio or how conditioning fits into strength training, this episode will clear it up in a practical, easy to understand way.
In this episode of the Healthy Living Scottsdale podcast, Coach Adam sits down with Coach Jolie and Coach Brande to break down the pros and cons of free weights vs strength training machines. The team explains why Legacy prioritizes dumbbells, kettlebells, and barbells over traditional gym machines, highlighting the benefits of improved stability, core engagement, coordination, and real-world functional strength. They discuss how free weight training better supports longevity, balance, and confidence both inside and outside the gym, especially as we age. While machines can have a place in early rehabilitation or for absolute beginners, the conversation makes it clear why functional strength training builds a stronger, more capable body for everyday life.
In this episode of the Healthy Living Scottsdale Podcast, Coach Adam is joined by Coach Jolie for a deep dive into stretch therapy versus massage and how each fits into a smart recovery and performance plan. They break down the key differences between the two and how stretch therapy goes beyond short term relief to improve mobility, joint control, range of motion, and training performance. While massage can be helpful for relaxation and acute soreness, stretch therapy addresses the root causes of restriction by teaching the body how to access and control new ranges of motion.The episode wraps with practical guidance for anyone feeling tight, restricted, or stalled in their training, and explains why stretch therapy may be the missing link in long term performance and longevity.
In this Q&A episode of the Healthy Living Scottsdale Podcast, Coach Adam is joined by Coach Terra and Coach Damon to answer the three most common nutrition questions they hear on the gym floor every day.The team breaks down protein timing, carb intake for performance, why carbs are not the enemy, how fats support hormones and recovery, and how to structure your day like a nutrition timeline so you are not playing catch-up at night.
In this episode of the Healthy Living Scottsdale Podcast, Coach Adam and Coach Terra break down the three main types of muscle contractions: concentric, eccentric, and isometric.They explain how each contraction works, why all three are essential for building strength, and how proper control and tempo can improve performance while reducing injury risk. Using practical, real world examples, the conversation highlights why muscles are responsible for more than just lifting weights. They also stabilize, control, and absorb force in everyday movement.Tune in to understand the purpose behind your training programs and why intention and control matter in every rep.
January is not just about new fitness resolutions. It's about restarting, recommitting, and navigating the mental roadblocks that cause people to fall off and struggle to come back. In this episode, Coach Zach and Coach Jolie unpack the psychology behind fitness inconsistency, why there is no finish line when it comes to health, and why missing workouts does not mean failure. They discuss the hidden pattern they see every January, the fear of re engaging after falling off, and why recommitting to your current routine is often more powerful than starting over somewhere new. This episode is a must listen for anyone who has ever lost momentum and wondered how to get back on track.
In this episode of the Healthy Living Scottsdale Podcast, the coaches dive deep into shoulder joint health and why the shoulder can be one of the most challenging joints to keep healthy and pain-free. They break down why the shoulder is the most mobile joint in the body, how that mobility also makes it more vulnerable, and why many shoulder issues are not true “injuries” but movement and stability problems that can be improved with the right approach. The conversation covers how the shoulder actually functions as multiple joints working together, the critical role of the scapula, and why proper coordination between mobility and stability matters.
With the New Year approaching and resolutions around the corner, the team dives into why short-term fitness goals often fail and how shifting your perspective toward lifelong consistency can completely change your results. They unpack the idea that there is no finish line when it comes to exercise and explain why strength training, movement, and consistency must be treated as non-negotiable habits rather than temporary fixes.The conversation explores why muscle loss happens faster than most people realize, why chasing sweat or aesthetics alone is a flawed strategy, and how focusing solely on body composition often distracts people from the real benefits of exercise. Improved mobility, independence, resilience, and quality of life are the outcomes that truly matter, especially as we age.
In this episode of the Healthy Living Scottsdale Podcast, Coach Adam, Terra, and Jolie dive into the importance of proper breathing during workouts. They explain how breathing impacts your performance, recovery, and overall safety in the gym. Breathing might seem simple, but doing it right can make a big difference in how you move, feel, and perform in the gym.
In this episode of the Healthy Living Scottsdale Podcast, Coach Adam, Coach Terra, and Director Jolie break down one of the most common topics in the gym: soreness. They explain what DOMS actually is, why it happens, and how your muscles recover after a challenging workout. The team also discusses how Legacy designs programming to help you stay consistent even when you’re feeling that post workout stiffness, including how alternating movement patterns, proper warm ups, and thoughtful exercise selection keep you training safely and effectively.They also dive into why soreness doesn’t mean you should skip your session, how gentle movement can bring relief, and why consistency is the key driver of progress. This episode gives you a look at how your body responds to strength training and how to keep showing up even when you’re a little uncomfortable.If you’ve ever wondered whether you should train through soreness or how to manage it better, this episode gives you the clarity and confidence to keep moving forward.
In this episode, Adam and Damon break down Legacy’s new Knee RX Program—a built-in system designed to help members prevent knee pain, improve movement, and stay consistent without skipping workouts.They cover common knee issues like weak quads, knee valgus, and mobility limitations, then explain how the Knee RX progressions fit seamlessly into regular sessions. Members get customized versions of certain exercises, targeted warm ups, mobility work, and slow, controlled variations that rebuild strength and improve mechanics.The goal is simple: keep people training safely, address pain proactively, and help members stay active instead of being told to “just rest.”
In this episode of the Healthy Living Scottsdale Podcast, Coaches Adam and Terra join Director Jolie to talk about one of the biggest challenges of the year—staying consistent through the holiday season. Whether it’s travel, family gatherings, or endless temptations at the dinner table, this conversation breaks down how to maintain progress without falling into the “all or nothing” trap. The team shares Legacy’s holy trinity for staying on track: frequency, intensity, and nutrition. They explain how to adjust your workout schedule without losing momentum, how to make the most of fewer gym days by upping your focus and effort, and how to approach holiday eating with balance instead of restriction.
In this episode of the Healthy Living Scottsdale Podcast, Coaches Adam, Damon, and Director Jolie dig into one of the most overlooked aspects of training—your shoes. They break down how the type of footwear you wear can dramatically impact your strength, stability, alignment, and even your risk of injury, and they even share some brand recommendations.The team explains why a flat, firm shoe is ideal for strength training and resistance workouts, while overly cushioned running shoes can actually work against you by reducing stability and force transfer. They discuss how shoes affect everything from ankle and knee health to back pain, and how proper footwear promotes better posture and movement from the ground up.
In this episode of the Healthy Living Scottsdale Podcast, Coaches Adam, Zach, and Jolie dive into one of the most misunderstood concepts in fitness—repetition versus variation. They unpack why repeating workouts isn’t lazy programming, but rather the foundation of real progress and mastery. The team explains how consistent repetition allows you to develop skill, strength, and confidence in movement patterns, and why constantly changing exercises can actually stall results. You’ll learn how Legacy’s programming cycles—like hypertrophy, strength, and endurance phases—are strategically designed to build on each other for measurable, long-term success. From understanding the science of progression and movement quality to learning the role of integration weeks and mental engagement, this episode reveals how Legacy’s system takes the guesswork out of your training and ensures every rep is moving you closer to your goals. If you’ve ever wondered, “Didn’t I just do this workout?”—this episode is your answer.
In this episode of the Healthy Living Scottsdale Podcast, Coach Adam and Coach Jolie dive into how to interpret your InBody scan results and make real-time adjustments to your training and lifestyle. Learn why your weight isn’t the full story, how hydration, stress, and timing impact your scan, and how to focus on trends—not snapshots—for long-term success. As Legacy clients kick off a new Hypertrophy Phase, the coaches break down why now is the perfect time to focus on building muscle and how to maximize your training with the “holy trinity” of frequency, intensity, and nutrition. From how to get the most out of your workouts, to what post-workout nutrition really looks like, to reframing your mindset around “bad” results—this episode is packed with actionable tips for anyone serious about making progress.
In this episode of the Healthy Living Scottsdale Podcast, Coach Adam sits down with Coach Jolie and Coach Terra from Legacy Personal Training to talk about one of the most common fitness questions — how to get the most out of your hour in the gym. They break down the difference between simply “working hard” and “training with intention,” explaining why sweating more doesn’t always mean better results. The team discusses the importance of structured programming, progressive overload, and recovery — and how these factors combine to create sustainable, long-term progress. The coaches also share insights from client success stories, including how consistency and communication with your coach can take your results to the next level. Whether you’re new to fitness or a Legacy veteran, this episode will help you train smarter, not just harder.
In this episode of the Healthy Living Scottsdale Podcast, Coaches Adam, Terra, and Damon break down the essentials of pre- and post-workout supplementation — what you actually need, when to take it, and why timing matters. From early-morning fuel tips to optimizing recovery, they cover the basics of protein, creatine, and electrolytes and explain how these supplements support energy, strength, and hydration. You’ll also learn how proper nutrition, sleep, and consistency still play the biggest role in achieving your fitness goals.
In this episode of the Healthy Living Scottsdale Podcast, the team breaks down the role of metabolic conditioning (MET) workouts, how they complement strength training, and why they’re great for recovery, cardiovascular health, and calorie burn through EPOC. The coaches share how METs fit into Legacy’s training phases, clear up common fat loss misconceptions, and give creative examples that keep clients engaged and progressing.
In this episode of the Healthy Living Scottsdale Podcast, Coaches Adam, Jolie, and Damon explore the importance of range of motion and how it impacts both performance in the gym and movement in everyday life. Building on the last conversation about joint health, the team breaks down the joint-by-joint approach, explaining which areas of the body require more mobility and which thrive on stability. Damon shares his personal experience with knee pain and highlights how limited hip and ankle mobility can affect squatting, posture, and long-term joint health. The coaches also discuss practical strategies for improving range of motion, from simple modifications like elevating the heels, to at-home recovery methods such as heat therapy, stretching, and band-assisted mobility drills. Finally, they emphasize why communication with your coach and proper recovery, including good nutrition, are essential for maintaining healthy movement patterns.If you’ve ever struggled with stiffness, nagging joint discomfort, or want to maximize your training results by moving better, this episode will give you the tools and mindset you need to improve your range of motion and feel stronger in daily life.
In this episode of the Healthy Living Scottsdale Podcast, Coaches Adam, Jolie, and Damon dive into one of the most overlooked areas of fitness: joint health. They break down the “joint-by-joint approach,” explain why mobility and stability must work together, and share practical tips for protecting your knees, hips, shoulders, and spine. Whether you’re dealing with nagging aches, recovering from an injury, or simply want to stay strong and pain-free as you age, this conversation will give you clear strategies to improve resilience, reduce injury risk, and move better in everyday life. The coaches also highlight the importance of recovery, heat therapy, stretching, and nutrition for long-term joint health.
In this episode, Coaches Jolie, Terra, and Adam explain the five heart rate zones and how they apply to both cardio and strength training. They break down what each zone means, the primary fuel sources used (fat, carbs, protein), and how to know which zone you’re in. The team discusses how Legacy’s training phases—strength, endurance, hypertrophy, and integration—intentionally move clients through different zones to build strength, cardiovascular health, and longevity. The big takeaway: all heart rate zones matter, and the key to lasting results is training across them strategically, not just chasing the “fat-burning zone."
In this episode of the Healthy Living Scottsdale Podcast, Coach Zach and Coach Jolie dive deep into hormone replacement therapy (HRT) for men, with a primary focus on testosterone. The conversation covers how testosterone functions in the male body, the critical role of free testosterone versus total testosterone, and why both numbers — along with sex hormone-binding globulin (SHBG) — matter when evaluating hormone health.The hosts discuss the growing problem of younger men in their 30s experiencing low testosterone, often linked to lifestyle factors and exposure to endocrine disruptors like plastics, fragrances, cleaning chemicals, and processed foods. They outline common symptoms of low testosterone — including low energy, poor workout recovery, decreased libido, mood changes, and increased belly fat — and stress the importance of confirming low levels with multiple blood tests before starting TRT.
In this episode of the Healthy Living Scottsdale Podcast, Coach Zach and Coach Jolie take a deep dive into hormone replacement therapy (HRT) for women, breaking down what it is, who it can help, and the safest, most effective way to approach it.They discuss why so many women in midlife struggle with symptoms like hot flashes, brain fog, poor sleep, weight gain, mood swings, bone loss, and low libido — and how properly prescribed, bioidentical hormone therapy can make a dramatic difference.
In this episode of the Healthy Living Scottsdale podcast, Coach Jolie is joined by Coach Terra and Coach Adam to unpack the pros and cons of caffeine—especially how it impacts your workouts, energy, sleep, and long-term health. Coach Terra shares her unique perspective as someone who doesn’t rely on caffeine at all, while Adam and Jolie offer practical advice on how to time caffeine around your workouts, avoid afternoon crashes, and use it in a way that supports—not sabotages—your goals.Whether you’re a daily coffee drinker, a pre-workout fan, or just wondering if that second cup is helping or hurting, this episode will help you better understand how to use caffeine intentionally as part of a healthy, sustainable fitness lifestyle.
Integration Week: The Reset Your Body NeedsIn this episode, Coach Jolie, Coach Adam, and Coach Terra break down one of the most overlooked—but most important—parts of the Lift Life Cycle at Legacy: Integration Week.They explain why this “deload” week is more than just rest, how it helps your body reset, and why it’s the glue that ties strength, hypertrophy, and endurance phases together. You’ll learn how integration prevents burnout, reduces injury risk, and helps you discover gaps in your fitness so you can come back stronger in the next phase.The coaches also dive into how exercise selection changes during this week (think offset squats and unique variations you won’t see in other phases), why it’s a key mental reset as well as a physical one, and how to make the most of your check‑ins and in‑body scans before heading into strength.Shoutout this week goes to Ping Hung—crushing her workouts, dominating our Friday finishers, and balancing a jam‑packed academic life while making fitness a priority. Way to go, Ping!
Stretching, Flexibility & Mobility: Why They Matter More Than You ThinkIn this episode, Coach Zach, Coach Jolie, and Coach Adam dive deep into one of the most underrated pillars of fitness: flexibility and mobility. Whether you're trying to prevent injury, improve posture, or simply move better and feel good, your stretch game matters.
Is Alcohol Holding Back Your Progress? Here’s What You Need to KnowIn this eye-opening episode, Coach Zach, Coach Jolie, and Coach Adam dig into the truth about alcohol—and it's not all happy hour vibes. From its effects on your brain, sleep, metabolism, and hormone levels, to how it derails fat loss and muscle building, the team breaks down exactly why alcohol might be sabotaging your results. You'll learn what actually happens in your body when you drink, why even "moderate" drinking can stall your progress, and how to make smarter choices if you are going to indulge.
Grounding 101: Can Barefoot Time Reduce Pain, Inflammation & Stress?In this episode, Coach Zach, Coach Jolie, and Coach Terra dive into the surprisingly powerful health benefits of grounding—a simple practice of connecting your body directly to the earth. Whether it’s walking barefoot on the grass or sleeping on a grounding sheet, grounding may help with inflammation, sleep, pain relief, stress reduction, and overall recovery.Coach Zach shares his personal story of how a grounding sheet significantly reduced his chronic back pain—and why you might want to try it too. They unpack the science behind grounding, talk about natural ways to incorporate it into your daily routine, and offer practical tips for getting started (without going full barefoot hiker).Also, a shoutout to Bruce Burr, who's been crushing his workouts and getting awesome results at Legacy!
Will Lifting Weights Make You Bulky? (Spoiler: No.)In this episode, The Team at Legacy tackles one of the most common fitness myths among women: “Will lifting weights make me bulky?” The answer might surprise you. The team breaks down what really happens when you strength train, including how it boosts metabolism, enhances bone density, and improves confidence—without adding unwanted size. Plus, a big shoutout to Client Pam Ball for her inspiring consistency and progress in the gym. Whether you're new to lifting or need reassurance, this episode will empower you to embrace strength training the right way.
Carbs: Fuel or Foe? The Truth About CarbohydratesCarbs get a bad rap—but in this episode, The Team at Legacy breaks down why carbohydrates are not the enemy. Learn how carbs actually fuel your body, improve your workouts, and help preserve muscle. The team dives into simple vs. complex carbs, when to eat them for best performance and recovery, and what happens when you don’t eat enough. Plus, a big shoutout to Angie Gunther for her commitment, consistency, and recent nutrition breakthroughs. If you’ve ever questioned how carbs fit into your goals, this is your episode.
In this episode, Coach Jolie is joined by Coach Terra and Coach Adam to break down one of the most overlooked—but crucial—parts of any workout: the warm-up. Learn why skipping or rushing through your warm-up could be sabotaging your results (and increasing injury risk), what makes an effective warm-up, and how Legacy’s “Move Better” block sets the tone for safe, high-performance training. Plus, a shoutout to new member Kathy Cooper for diving in headfirst and setting the standard on how to start strong at Legacy Personal Training!
In this episode, Coach Zach, Coach Brande, and Coach Jolie tackle one of the most common nutrition pitfalls: overthinking your meals. They break down exactly what a balanced plate should look like and how to stop second-guessing every bite. You’ll walk away with practical tips to simplify your nutrition, reduce decision fatigue, and build consistent, enjoyable eating habits that support your goals.
Travel Health Hacks to Keep You on Track This SummerHeaded out of town? In this episode, Coach Zach, Coach Brande, and Coach Jolie share their top travel health hacks to help you stay on track while still enjoying your vacation. From building movement into your morning routine to packing protein-rich snacks and planning your first workout when you return, this episode is packed with practical tips to maintain your momentum without feeling restricted. Whether you’re hiking in the mountains, lounging on the beach, or navigating airport terminals, the Legacy Team has you covered with realistic, effective strategies to feel your best—even when you're away from the gym.
Should You Work Out Today—Or Take a Day Off?In this episode, Coach Zach, Coach Adam, and Coach Terra dive into one of the most common questions we hear: “Should I work out today if I’m sore, tired, or didn’t sleep well?” The team breaks down how to know the difference between needing rest and needing movement, why skipping a workout might be the wrong call, and how smart adjustments to intensity and programming can actually accelerate your recovery. They also explore the concept of “greasing the groove,” how movement boosts your recovery, and why showing up—especially on the tough days—can lead to long-term results.
Should You Be Doing Cardio Outside the Gym?In this episode, Coach Zach, Coach Adam, and first-time guest Coach Tara dive into the topic of supplemental cardio—what it is, who needs it, and how to do it the right way. They break down the two main types of cardio you can add to your training: low-intensity steady-state (LISS) for recovery and high-intensity interval training (HIIT) for metabolic boosts. Learn how to structure your cardio to support your goals—whether that’s fat loss, muscle gain, or overall health—without interfering with your strength training. Plus, find out the one type of cardio that might be doing more harm than good.
Why Kettlebell Training Might Be the Game-Changer You’re MissingIn this episode, Coach Brandy, Coach Jolie, and Coach Adam break down the benefits of kettlebell training and why it’s a staple at Legacy Personal Training. From grip strength and core stability to joint health and functional strength, kettlebells offer a level of versatility that other tools can’t match. The team explains how kettlebells improve movement patterns, build resilience, and help clients progress in a safe, effective way—no matter their fitness level. Whether you’ve been intimidated by kettlebells or you’re curious about how they fit into your program, this episode will shift your perspective and show you why kettlebells belong in every smart training plan.
Should You Train Like a Bodybuilder? In this episode, Coach Zach, Coach Adam, and Coach Jolie dive into the world of traditional bodybuilding and break down whether or not it's a smart way to train for the average person. They compare old-school split routines to functional training, explain why frequency and movement patterns matter more than muscle group isolation, and unpack the hidden downsides of the bodybuilding lifestyle—including poor recovery, suppressed immune function, and unrealistic expectations driven by steroids and overtraining. If you're trying to look great, feel great, and stay injury-free for life, this conversation will challenge everything you thought you knew about training.
Think you're doing HIIT right? Think again. In this episode, the Team at Legacy Personal Training exposes the most common misconceptions about HIIT, how it differs from circuit training, and why the way you're training might be sabotaging your results instead of accelerating them.
In this no-holds-barred episode of the Healthy Living Scottsdale Podcast, Coach Zach, Coach Brandy, and Coach Jolie pull back the curtain on the fitness industry's biggest gimmicks and misconceptions. From Orange Theory to Pilates, crash diets to big-box gyms, they call out the false promises and dangerous fads keeping people stuck, injured, or spinning their wheels. If you've ever wondered what's real and what’s just marketing fluff, this episode is for you. Get ready for a few rants, a lot of truth, and a whole new perspective on what effective, sustainable fitness really looks like.
Is getting a workout in a non-negotiable for you? In this episode, the Team at Legacy Personal Training discusses why showing up for a workout truly is half the battle and how to make your workout routine a top priority
What's the benefit of training higher reps? In this episode, the Team at Legacy Personal Training discusses muscular endurance training and how performing higher reps with lower weights benefits your performance, prevents injury, and increases mental toughness.
Is it really impossible to eat that much protein? In the episode, the Team at Legacy Personal Training discuss the impact adequate protein intake has on body composition, performance, and cognitive function
Plateauing? In this episode, the Team at Legacy Personal Training discuss the benefits of being strong and how to structure your training program to prevent plateaus and see continued progress.
Wondering what those numbers actually mean? In this episode, The Team at Legacy Personal Training discuss the Inbody scan, how it works, why we use it, and what all those numbers actually mean.
In this episode, the Team at Legacy Personal Training break down the 5 things you must be doing if you want to feel and look amazing.
Want flat, toned abs? In this episode, the Team at Legacy Personal Training discuss what core training actually looks like and what you need to do to get a tight, toned midsection.
Are you pushing hard enough in the gym to create changes? In this episode, the Team at Legacy Personal Training discuss what it means to push in the gym and why you may not be working out as hard as you think you are.
L.I.F.T stands for Lifestyle Integrated Fitness Training. In this episode, The Team at Legacy Personal Training discuss the importance of your training cycles and the science-backed, strategic approach we take at Legacy.
Nothing can sideline you faster than a back injury. In this episode, the Team at Legacy Personal Training discuss why back injuries happen, how to avoid them, and what to do if you sustain one.
Dealing with nagging pain or an injury? In this episode, the Team at Legacy Personal Training discuss when you should push through or work around and injury and when it's time to let it rest.
Are you ready to completely transform your health and life this year! You may want to pump the brakes! In this episode, the Team at Legacy Personal Training discuss the importance of starting slow and incrementally making health lifestyle changes.
Do you have a plan when you walk into the gym? In this episode, The Team at Legacy Personal Training discusses the importance of having a well thought out plan before you step into the gym and why you should prioritize larger muscles and compound exercises to make the most of your workouts.
Planning on getting started with a new fitness routine? In this episode, The Team at Legacy Personal Training explains that starting slow doesn't mean infrequent. If you're wondering how to ease back in to fitness, then listen to this episode to learn how working out more often at a low intensity level is the key to setting yourself up for success.
Don't gain weight over the holidays! In this episode, The Team at Legacy Personal Training share helpful tips to avoid holiday weight gain and stay on track with your fitness routine through the holiday season
What's it like to train for and run a marathon? In this episode, The Team at Legacy discuss Coach Natalie's recent experience training for and running her first marathon.
96% of people who start a workout routine give up before achieving their goal! In this episode, the Team at Legacy Personal Training discuss how you should approach your workout program to prevent getting sidetracked and becoming another statistic.
Is this little muscle the key to relieving shoulder pain? In this episode, the Team at Legacy Personal Training discuss the importance of self myofacia release techniques and how a well place lacrosse ball or foam roller can alleviate pain and increase mobility.
Struggling with menopause? In this 2 part series, The Team at Legacy Personal Training discuss the impacts of menopause and how you should approach your diet and training pre, post, and during menopause to minimize symptoms and maximize results.
Struggling with menopause? In this 2 part series, The Team at Legacy Personal Training discuss the impacts of menopause and how you should approach your diet and training pre, post, and during menopause to minimize symptoms and maximize results.
Love it or hate it, you should never skip it! In this episode, the Team at Legacy Personal Training discuss why working your legs is so important to your overall health, strength, and body composition.
Should you workout in a fasted state? In this episode, the Team at Legacy Personal Training discuss how eating or fasting before workouts impacts the effectiveness of your workouts.
Is your fitness program founded in scientific methodology or hype? In this episode, the Team at Legacy Personal Training discuss exercise science and why having a program rooted in sound principles is so important to fitness sustainability and effectiveness.
Is the food you're eating worse for your health than smoking a pack a day? In this episode, the Team at Legacy Personal Training discuss the history of Cigarette Companies buying food companies and having their R&D Departments find ways to make food more addictive.
Watching what you eat, but still can't seem to lose weight? In this episode, the Team at Legacy Personal Training explain why your Microbiome is so important and how it impacts your ability to lose weight.
What is Stretch Therapy? In this episode, the Team at Legacy Personal Training explain what Stretch Therapy is and why they decided to add it to the program at Legacy. They also share their experiencing in learning stretch techniques
Not seeing results from your workouts? In this episode, the Team at Legacy Personal Training discuss why a lack of intensity may be the reason you've plateaued. The Team then discuss why it's critical to have a strategic plan regarding your training intensity and how to up the intensity in the most safe and effective way.
Do you have high Cholesterol? In this episode, the Team at Legacy Personal Training breakdown what Cholesterol is, why it's important, and what you should actually be concerned about. Teaser It's not your LDL numbers.
Everyone has an idea of what they should weigh, but what does the number on the scale actually mean for you? In this episode, the Team at Legacy Personal Training discuss the number on the scale and what you need to be aware of.
Never heard of it? In this episode, the Team at Legacy Personal Training discuss Alzheimer's and Dementia and why the medical community is now starting to refer to those diseases as Type 3 Diabetes.
In this episode, the Team at Legacy Personal Training discusses what actions each of them would take if they found themselves overweight and out of shape.
Can AI help you with your diet? In this episode, the Team at Legacy Personal Training discuss how you can use AI technology to hack your nutrition.
Looking for the magic bullet of dieting? In this episode, the Team at Legacy Personal Training discuss the single most proven and effective dieting strategy, why it works, and how you can start implementing it immediately.
Do you have a slow metabolism? In this episode, the Team at Legacy Personal Training discuss thyroid disfunction, how it impacts your ability to achieve and maintain a healthy weight and what do do if your thyroid is under performing.
Fast Food prices are getting out of control! Has there ever been a better time to skip the drive-thru? In this episode, the team at Legacy Personal Training discuss the mind boggling price increases of fast food and how much money you can save by buying healthy groceries.
Taking or considering taking GLP-1? In this episode, the Team at Legacy Personal Training discuss the science behind semaglutide drugs and the pros and cons of taking them for weight loss.
Are you quietly quitting? In this episode, the Team at Legacy Personal Training discuss the psychology of fitness and the warning signs that someone is gradually giving up on their fitness program without recognizing it.
Need to work on your balance? In this episode, the Team at Legacy Personal Training explain how to safely and effectively train to increase your balance and stability.
Is caffeine good or bad for your health? In this episode, the Team at Legacy Personal Training discuss the many benefits and drawbacks of caffeine and provide helpful guidance on caffeine consumption.
Don't have time to meal prep? In this episode, the Team at Legacy Personal Training explain how to use meal prepping to give you back time, while helping you see better progress.
Looking for more variety in your workout routine? In this episode, the Team at Legacy Personal Training discuss the concept of Progressive Overload and why it's the key to avoiding plateau and seeing constant improvements in strength and hypertrophy and endurance.
Creatine - Myth or Magic? In this episode, the Team at Legacy Personal Training tell you everything you need to know about the most studied supplement of all time and whether you should be taking it or not.
Will drinking alkaline water transform your health? In this episode, the Team at Legacy Personal Training discusses alkaline water and why it might not have the health benefits you think it does. Plus they tell you all about the type of water you should be drinking.
Wondering if you have low T? Considering TRT? In this episode, the Team at Legacy Personal Training breaks down testosterone, how to boost it naturally, and when you should consider TRT.
No, not the kind you eat. In this episode, the Team at Legacy Personal Training discusses the power of extremely short bouts of exercise that can lead to big results.
Are you a rude gym patron? In this episode, the Team at Legacy Personal Training discusses proper gym etiquette and reveals things you've probably never even thought of while working out.
Ever wonder what separates the fit from the unfit? In this episode, the Team at Legacy Personal Training discusses the importance of having fitness non-negotiables, how to set them, and how to make them so easy you couldn't imagine not doing them.
Is snacking good or bad? In this episode, the Team at Legacy Personal Training gives you a rundown on snacking and helpful tips to completely eliminate the temptation of night time binges.
Tired? Low energy? Feeling fatigued all the time? In this episode, the Team at Legacy Personal Training explains why your diet is likely the cause.
In this episode, the Team at Legacy Personal Training discusses the power of having a fitness community and how working out with like-minded people can help you stay on track and get better results.
Ask us anything! In this episode, the Team at Legacy Personal Training answers questions from our listeners.
Worried a vacation might through a wrench in your routine? In this episode, the team at Legacy Personal Training discusses ways to stay on track with your diet and fitness while you're traveling
Are you concerned staring at your phone or computer screen is hurting your posture? In this episode, the Team at Legacy Personal Training discusses tech neck and what you can do to avoid it.
If you struggle to fall or stay asleep, this is for you! In this episode, the Team at Legacy Personal Training provide you with practical, easy to implement tools to help you get a restful night sleep.
If intermittent fasting hasn't worked for you, here's why! In this episode, the Team at Legacy Personal Training discusses why intermittent fasting is not advised for certain demographics and how this common nutritional approach can actually lead to a decrease in muscle mass and an increase in body fat.
Ever wonder why diets don't work for you? In this episode, The Team at Legacy Personal Training explain why they're seeing incredible results from their nutrition coaching program and how it differs from traditional diets that either don't work or don't last
Did you know that 50% of the population is Vitamin D deficient? In this episode, The Team at Legacy Personal Training discusses why Vitamin D is so important and what you can do to make sure you're getting enough.
Motivation doesn't lead to action, action leads to motivation. In this episode, the Team at Legacy Personal Training discusses why motivation may be enough to get you started in the new year, but discipline is the only thing that will keep you going.
It's that time of year again. In this episode, The Team at Legacy Personal Training discusses New Year resolutions, why they fail, and what you can do to ensure fitness success in the coming year
You may not be able to prevent aging, but you can definitely slow it down. In this episode, the Team at Legacy Personal Training explains why strength, muscle mass, and cardiovascular fitness have an inverse relationship with aging and morbidity. The statistics will shock you
Is there a secret elixir of life? Yes! In this episode, the team at Legacy Personal Training discusses what the secret elixir of life is and why you should be drinking plenty of it.
Can Exercise Induce Migraines? In this episode, the Team at Legacy Personal Training breakdown migraines and exercise induced migraines. If you've ever struggled with migraines, this episode is for you.
True or False? In this episode, the Team at Legacy Personal Training discusses commonly believed fitness and nutrition myths.
Are they good, bad, or necessary? In this episode, the Team at Legacy Personal Training takes a deep dive into carbohydrates, explaining what carbs are, why we need them, and how to eat them without gaining weight.
Coaches can leave a lasting impact. In this episode, The Team at Legacy Personal Training shares their inspiration for becoming coaches.
Research shows more than half of all daily calories consumed by the average American come from processed foods. Is that a problem? In this episode, the Team at Legacy Personal Training take a deep dive on processed foods and the many health risks.
Ever wondered if your workouts are causing more harm than good? In this episode, the Team at Legacy Personal Training breakdown training for those with chronic diseases. The team at Legacy also says goodbye to one of its hosts.
Is your coach set in their ways! In this episode, the team at Legacy Personal Training explain why one of our core values is to continue to learn and evolve. They also share examples of common fitness beliefs that new research has debunked.
Should you get the majority of your carbs early in the day and then taper off into the evening? In this episode, the Team at Legacy Personal Training discusses the common belief of front loading carbohydrates. Should you or shouldn't you and the best strategy for sustained energy and maintaining a healthy weight.
Ever wondered if your workout routine is the best for your age? In this episode, the Team at Legacy Personal Training discuss how your approach to training should change as you age.
Is just getting to the gym "half the battle for you?" In this episode the Team at Legacy Personal Training bring a different perspective to working out that may help you shift your thinking from I have to, to I get to.
Ever wondered what it takes to have toned arms and chiseled abs? In this episode the Legacy Personal Training Team breaks down the Hypertrophy Training Phase, how it's structured, and why it promotes Lean Muscle Mass.
Working out hard, but losing muscle mass? How is that even possible? In this episode, the Team at Legacy Personal Training explains the physiological response of muscles during a workout and why your workouts could be causing you to lose muscle instead of gain it.
Feeling a little tight? Can't touch your toes? In this episode, The Team at Legacy Personal Training explains why stretching may not be the best strategy for increasing your flexibility.
Let's say you start working out and eating right. How long is it going to take you to see results? In this episode, the Team at Legacy Personal Training helps you understand the variables around losing weight and how to set realistic expectations.
Ever tracked your food to see how much you actually eat in a day? In this episode, the Team at Legacy Personal Training share common mistakes they find when their clients log their food.
Is the weekend ruining your diet? In this episode, the Team at Legacy Personal Training discuss helpful tips for staying on track with your nutrition over the weekend.
Do you find yourself mindlessly snacking after dinner or having uncontrollable cravings for something sweet or salty? In this episode, The Team at Legacy Personal Training discuss why you may be struggling with your evening diet and what to do about it.
Saw an exercise on the internet and want to try it? In this episode, the Team at Legacy Personal Training explain why certain exercises are appropriate for some, but not others and how to ensure the exercises you are doing align with your goals and capabilities.
26 Bones, 33 Joints, & Over 100 Muscles, Tendons, and Ligaments. In this episode, The Legacy Training Team discuss the complexities of the human foot and why your shoes matter. Hint: If you're dealing with knee pain, hip pain, or back pain definitely listen in.
If you're still struggling with your weight, then every diet you've ever done has failed you. In this episode, Legacy's Zach & Brande explain why every diet you've ever done has failed, even if you lost weight while you were doing it. Listen in to find out how you can solve your weight struggle once and for all.
Watch what you eat? Wondering why you still can't lose weight? This episode is for you! Legacy Personal Training's Zach and Brande share signs that you're not eating enough and what to do about it.
Let's get real! We know there are things about your lifestyle that you either can't change or are unwilling to change, and that's okay. In this episode, The Team at Legacy discuss how you can stay healthy, even when your lifestyle isn't.
Summer Shred, Fall Back To Fitness, Spring Slimdown! In this episode, the Team at Legacy Personal Training discuss if those 21 day, or 6 week challenges actually work or if they're just gimmicks.
Should you do high reps to get toned? In this episode, the Legacy team breaks down what high rep training does and why it's important.
Do you have a positive or negative relationship with food? In this episode, the Team at Legacy discuss healthy and unhealthy ways of looking at food and what perspective you should have when it comes to your diet and nutrition.
From Massage Guns to Hyperbaric Chambers. In this episode, the Legacy Personal Training Team discuss the various methods and tools people use to recover from their training. They break down which strategies are most effective, which ones are anecdotal, and what are absolute musts in your recovery routine.
Why do you do cardio? Is it to lose weight? Is it to burn fat? Is it to speed up your metabolism. In this episode, the team at Legacy explain what actually happens to your body when you do cardio and why you should and should not do cardio.
Doing HIIT, but not seeing any results? In this episode, the team at Legacy discuss the pros and cons of high intensity interval training, why it often leads to plateaus, and what place it should have in your fitness routine.
If you don't show up for yourself, how can you show up for anyone else? In this episode, the team at Legacy Personal Training discuss why it's important to care for yourself the same way you do for someone you're responsible for.
How intense should your workouts be? In this episode, the team at Legacy Personal Training discuss how intensely you should workout, secrets for pushing yourself and when it's appropriate to backoff.
Lose 20lbs in 20 Minutes! In this episode, the Legacy Personal Training Team discuss what results you should really expect when starting a fitness program and why your expectations may be what determines your long-term success or failure.
Lifespan and Playspan are two very different things. In this episode, the Team at Legacy Personal Training discuss the impact of fitness on your ability to continue to play as you age.
You either love them or you're afraid of them. In this episode, the Team at Legacy Personal Training discusses the controversial deadlift exercise and whether it should have a place in your training program or not.
The more active you are, the more likely you are to suffer an injury at some point. While your training should make you more resilient to injury, it's important to know what to do if you get hurt. In this episode, the Legacy Team explains what's actually happening with your body when you experience and injury and what approach you should take to speed recovery.
In this episode, the Team at Legacy Personal Training explains what great coaching looks like and why less is actually more when it comes to instructing clients. Give this week's episode a listen, what you learn will definitely surprise you!
Should you eat breakfast? Should you skip breakfast? What should you eat or not eat for breakfast? In this episode, the team at Legacy Personal Training breakdown the great breakfast debate.
Enough with the endless dieting! In this week's episode, Zach and Brande breakdown the proprietary nutrition coaching program at Legacy and why its been a game changer for their client's success.
Is walking your dog around the block an adequate substitute for a workout? In this episode, the Team at Legacy Personal Training discuss the benefits of physical activity and explain how it differs from exercise.
Do you think of your diet in terms of calories or nutrients? In this episode, the Team at Legacy discuss the food quality crisis in American and why you may be nutrient deficient especially if you're reducing your calories.
Are you an always on the go mom who struggles with nutrition? In this Episode, The Legacy Team discuss the challenges with eating healthy as a Mom and making sure your family is getting a healthy diet. Zach and Brande discuss why it's so important for mom's to prioritize their own diets and their kids diets.
Do you have any idea if you're doing that exercise correctly? In this episode, the Team at Legacy share horror stories about the mistakes they see people making in the gym and the potential long-term consequences of incorrect form. They give some helpful tips on where to start if you have no knowledge of proper exercise technique.
Do you have mom guilt? In this episode, the team at Legacy Personal Training dive into the challenge of staying fit and healthy as a mom. Mom's sacrifice so much, but one area they should definitely not be willing to compromise on is their health and fitness. Listen in to find out why.
Is Protein the secret to fat loss? In this episode, the team at Legacy Personal Training discuss why the majority of people consume too little protein and how it prevents them from being able to lose fat.
How important is testosterone for weight loss? In this episode, the Legacy Personal Training Team explain testosterone's role in getting and staying in shape. Plus a whole lot of other important functions.
In this episode, the team at Legacy Personal Training discuss the negative impact of worrying about things that may not even happen, and why making excuses around hypotheticals will prevent you from ever accomplishing your goals.
What's your health and fitness thermostat set at? In this episode, the team at Legacy Personal Training discuss why outside influence can get you started, but won't keep you going. We all have a default setting and without strategically changing our internal thermostat, we'll always eventually fall back in to old habits. Listen in to find out how you can start to transform from the inside out.
Are you falling victim to any of these common nutrition dont's? In this episode, the team at Legacy Personal Training reviews nutrition don'ts that could be hurting your results.
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Are you doing any of these nutrition don'ts? In this episode, the team at Legacy Personal Training discusses some common nutrition mistakes that can kill results.
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What Legacy do you want to leave? In this episode, the Team, now officially at Legacy Personal Training discusses why they decided to rebrand to Legacy and what it means to them to #leavealegacyng.
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Can eating too little make you fat? The answer may surprise you. In this episode, the Pulse Team discusses what happens to your body when you regularly consume too few calories.
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I got 99 problems and I focus on all of them. In this episode, the Pulse Team discusses why people are problem-oriented instead of solution-oriented and how it impacts their ability to get results.
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Do you believe any of these? In this episode, the Pulse Team discuss common fitness myths and why people believe them, even though they're usually the complete opposite of what you should be doing.
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How many times a week do you need to work out to see results? Did you know that 5, 1-hour workouts equate to less than 3% of the week? Is 3% really enough to get results? In this episode, the Pulse Team discusses the 3% approach and why it might not get you the results you're looking for.
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What's the secret to having the body of a Greek god or goddess? In this episode, the team at Pulse Fitness discusses why people are attracted to the Adonis or Venus body type and how you can improve your physique.
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You know the saying well, but are abs really made in the kitchen? In this episode, the Pulse Team discusses why the belief that abs are a result of diet isn't entirely accurate. They'll share their thoughts and give you some tips to help you get the abs you've always desiredg
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What comes to mind when you hear the term, "Functional Training?" In this episode, the Pulse Team gives you a unique perspective on what it means to have a functional training program and why what's functional to you may not be functional to someone else.
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All trainers are not created equal. So, what separates a good coach from a bad coach? In this episode, the Pulse Team discusses the good and bad qualities of personal trainers and what you should look for when choosing who to trust with your health and fitness.
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How soon should you resume training after surgery? The research may surprise you. In this episode, Pulse discusses training protocol for post-surgery and how you can speed your recovery without losing any strength or progress.
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Should you ice an injury? What the research says, might surprise you! In this episode, the Pulse Team discusses the RICE (Rest, Ice, Compress, Elevate) method, specifically around icing, and why there's a new acronym that will help you recover from an injury much faster.
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Intuitive eating has been shown to be the most effective long-term dieting strategy, but is it for everyone? In this episode, the Pulse Team discusses what it means to eat intuitively and who this is a good approach for.
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Do you believe your coach? Do you follow their advice? In this episode, the Pulse Team discusses why clients often refuse to follow their coach's advice and why wanting to be held accountable is so different than having accountability.
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Food is fuel. What you put in should align with your upcoming energy requirements, but few take time to think about their future activities and prepare their meals accordingly. In this episode, The Pulse Team discusses the power of looking at food as fuel and shares helpful tips for providing your body with the nutrients and energy it needs.
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The rules to weight? Weight rules. There is no method more effective for creating adaptation than lifting weights that are heavy for you. In this episode, the Pulse Team discusses why you need to be lifting relatively heavy weights all the time and the few exceptions to when it's appropriate to lighten up.
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Doing a home remodel is expensive these days. Materials are through the roof. Labor; even higher! Yet, most people are still going with a company vs a DIY project. Why? In this episode, the Pulse Team discusses why materials provide less value than paying for a complete done for you project, and how that same mindset can impact your fitness.
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Do you struggle with working out or nutrition or hormone imbalances or unhealthy behaviors and habits or is it a combination of all these? Most fitness programs fail or are unsustainable because they aren't all-inclusive. In this episode, the Pulse Team discusses why optimal fitness requires an all-inclusive, systematic approach that goes beyond spending an hour in the gym.
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In this episode, the Pulse Team discusses the pros and cons of Pilates and if it's an efficient form of exercise for fat loss. If you're considering Pilates to lose weight and tone up, then you'll definitely want to listen in.
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Dads are supposed to be superheroes but few feel and look that way. Too often fathers sacrifice their health and fitness to advance their careers or make more time for their families. In this episode, the Team discusses what it means to be fit as a father, the benefits of setting a good example, and what happens when dads stop prioritizing their health..
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In this episode, the team dives deeper into why you might feel bulky from lifting weights and explains the physiologic response to resistance training. If you're trying to get your muscles to look long and lean without adding bulk, then listen in.
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What's the difference between a wish, a goal, a mission, or an obsession? In this week's episode, The Pulse Team helps you identify which level you're at and what it really takes to achieve fitness success. Plus, they identify the one thing they all have in common that helps guide their ability to stay healthy and fit.
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Maintaining the perfect balance of too hard and too easy is just right. In this episode, the team discusses why once exciting activities can go from "I get to do that!" to "I have to do that." and how you can shift your mindset to consistently stay focused and excited about your day-to-day activities.
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Fitness isn't what you do, it's who you are. In this episode, the Pulse Team discuss the habits healthy people have that keep them on track and how those habits become their identity. They explain why when it comes to health and fitness, fit people always search for a solution, while unfit people always focus on the problem.
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In this Episode, The Pulse Team discusses why it's important to continue training if you've suffered a back injury and how to safely work yourself out of pain. Plus, they discuss why it's important to train to prevent a back injury in the first place.
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Does being sweaty and out of breath equate to fat loss? Most people think it does. In this episode, the Pulse team discusses the different energy systems used during different styles of workouts and why the client's perceived effort does not always match up with what they think they're accomplishing.
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In this episode, the Pulse Team discusses societal beliefs in how men should train vs how women should train and how those beliefs are ingrained in children from an early age. They cover the misconceptions that many women have about weight training and cardio and why both men and women should be following the exact same training protocol to accomplish their desired results.
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In this episode, the Pulse Team discusses the psychological benefits of tracking your food and sharing your challenges with a coach. They also touch on how often clients lie intentionally or unintentionally by omission and how that ultimately hurts the client's progress.
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In this episode, The Pulse Team discusses that dreaded afternoon crash, why it happens, and how you can prevent it from slowing you down.
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Learn more about how Pulse Fitness can help you here.
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Learn more about how Pulse Fitness can help you here.
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Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
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Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
Learn more about how Pulse Fitness can help you here.
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Learn more about how Pulse Fitness can help you here.
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Learn more about how Pulse Fitness can help you here.
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--
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Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
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Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
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Learn more about how Pulse Fitness can help you here.
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Learn more about how Pulse Fitness can help you here.
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Key Takeaways
- New CJ 2.0 (0:38)
- Silent fitness killer (6:15)
- Regular soda vs Diet Soda (8:41)
- Gut Biomes (10:15)
- Side effects (17:30)
- Getting away from soda (23:22)
- Other options (25:36)
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--
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--
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--
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Excerpts:
- The gym needs to be just as important as any other appointments in your life.
- Process-driven goals vs result-driven goals
- Some of our most successful clients aren’t focused on a specific goal, rather they are looking to just be healthier
- Having a healthy relationship with the gym and making it part of your lifestyle leads to goals being achieved.
- Make working out easy on yourself. This includes throwing your workout clothes in the passenger seat, listening to music after work that gets you excited for your workout, or even some type of snack or caffeine in your car that’s going to give you the extra boost.
- A fitness journey should be approached and viewed as a lifelong journey. Health and fitness is a lifestyle and you aren’t going to get instant gratification pursuing them. But over time and gradually the results will creep up and the transformation will be apparent.
- The number one determining factor in success in the gym is as simple as just showing up.
- You don’t have to wait until Monday to start over!
Key Takeaways
- Client shoutout of the week (1:40)
- Mastering your workout routine (3:38)
- Make it a routine (5:17)
- Process-driven (7:13)
- A healthy relationship with the gym (9:01)
- Make it easy for yourself (14:28)
- Fitness is a journey (17:46)
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Excerpts:
- If you look at the outlining goals of both professional athletes next to the general population, you will see they are very similar, if not exactly the same. There’s a function component for balance, power and health.
- We have clients that, just like professional athletes, come in with injuries. After assessing them, we come up with a plan on what areas we can work on to keep them progressing and staying in shape.
- Good training is good training!
- With professional athletes and in their training, it’s about longevity. They are accepting of this, so hitting “small” goals are still exciting. It’s about the big picture. That is the biggest difference with professional athletes and the general population, they want immediate results. A Professional athlete understands that all the small accomplishments add up.
- To train and look like an athlete, it’s about discipline and consistency. Showing up on days where you are sore and finding exercises you can do and showing up the same amount of days every week.
Key Takeaways
- Client of the week (1:34)
- Should gen pop train differently? (4:17)
- Balance, power and health (7:24)
- Number one rule (11:51)
- Good training is good training (13:04)
- Motivation vs discipline (15:56)
- Train the athlete in you (17:54)
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Last week, we talked about your life in a jar and said that we should always put the big rocks first so that we can then set the small rocks and then sand. We then tried to explore what the big rocks might be in our lives and how to prioritize them.
Today, we talk about the small rocks, which are the things that support the big rocks in the jar. For instance, health is a big rock for most people, small rocks supporting this big rock would be things like fitness and diet.
Your life in a jar is also about identifying which small rocks that are in there that need to get out. There's just so much space in the jar, and some small rocks may be preventing you from reaching your goals.
Tune in to this episode to learn more about which small rocks need to go inside your life jar and how they support our big rocks.
Key Takeaways
- Pulse Fitness listener of the week (02:22)
- What are the small rocks in your life (04:49)
- How fitness is a small rock supporting the bigger health rock (06:13)
- Why small rocks shouldn't disrupt the bigger rocks (09:32)
- How to get rid of some small rocks that are taking us space in your jar (10:45)
- What are the things that you are prioritizing through your actions (13:34)
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In this episode, we discuss the Jar concept where large rocks are placed in a jar, followed by small rocks, and then sand. We use this as a metaphor for what people prioritize in their own lives and focus mainly on large rocks. This is the first of a four-part series.
Your life in a jar or the jar concept is basically about finding balance with everything in your life by ensuring you have all your priorities in line and in the way you need them to be.
The big rocks should go first in the jar, followed by the small rocks and then the sand. If you put sand first, then the big rocks won’t fit. The big rocks are the main things in your life, such as family, friends, health, school, career, etc. Without prioritizing the big rocks, everything else will fall out of place.
In today’s episode, we focus mainly on identifying what the big rocks are in your life and how to prioritize them. We’ll then talk about small rocks and sand in subsequent episodes and how they all fit like a beautiful puzzle in your life.
Tune in to this first episode of a four-part series and learn of this cool concept and how to use it in your life to balance and prioritize the important things so that the rest can fall in place.
Key Takeaways
- Meet our newest member of our coaching team, Mr. Anderson (02:35)
- The jar concept and how it relates to your life (04:46)
- What are the big rocks in your life (06:42)
- How the different things blend together in the life’s jar (10:51)
- Why you should make health and fitness a rock in your jar (15:16)
- Self-reflecting on what you are prioritizing in your life (19:29)
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Last week, we talked about how you can set yourself up for success by setting SMART goals. Today, we take it a notch higher and discuss how to develop a plan to accomplish your SMART goals.
To achieve your goals, we recommend breaking them down into smaller actionable steps that you can focus on daily or weekly on your way to achieving the bigger goal. This will help you know exactly what you need to do.
In addition, you need to have checkpoints along the way to determine if you are on the right track towards your goal. If need be, you can always change your action plan to get back on track.
Tune in to this episode to hear the Pulse Fitness coaching team discuss how to establish a plan to achieve your goals.
Key Takeaways
- How to develop a plan to accomplish your SMART goals (02:20)
- Setting smaller goals to reach your big goal (07:18)
- Why it's important to have checkpoints as you progress towards your goals (10:07)
- How to visualize your goals through a vision board (13:27)
- Believing in yourself that you are going to accomplish your goals (18:10)
- How to map out your action plan to achieve your goals (21:29)
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The new year is here with us, and it’s an excellent opportunity to get started with our fitness goals. The key to achieving our fitness and health goals in the new year is by setting SMART goals.
As you’ll be hearing from the team at Pulse Fitness, you can either set yourself up for success or failure through your goals. SMART goal setting ensures that we not only achieve our goals but also build sustainable habits into our lifestyle.
The first letter in the SMART acronym stands for specific, which is very important in fitness. We often hear people say that their goal is to lose weight or become healthier. These are not SMART goals because they are not specific.
Tune in to meet our new coach and co-host, as well as learn more about SMART goal setting to get you started in the new year.
Key Takeaways
- Meet our new coach Jordi Peri (00:47)
- How to set SMART fitness goals (04:29)
- Why you have to be specific with your goals (07:48)
- How to measure progress in your fitness goals (10:59)
- Developing an action plan to achieve your SMART goals (12:54)
- Creating little sub-goals with your actions (16:04)
- Taking realistic, actionable steps that’ll lead you to your goals (17:13)
- Why it is super important to write down your goals (19:09)
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This is the second part of our two-part series on vitamins and supplements. In this episode, we talk about the vitamins people are commonly deficient in and how to choose the supplements for them.
As Hippocrates, the Ancient Greek physician once said, all diseases begin in the gut. With this in mind, the number one supplement that people should be taking is a probiotic. If you want everything in your body to function as it should, then you should take care of your gut. All critical bodily functions, including sleep, liver, kidneys, detox systems, and neurotransmitters, rely heavily on a healthy gut.
In addition to probiotics, most people are deficient in Vitamin D. This is one supplement that you should consider taking as it helps with your immune system, your bones, and the joints. Calcium is another important supplement that helps in the absorption of Vitamin D and also helps with the immune systems and the bones. As you get older, these two supplements become even more important.
As we had talked about in the previous episode, supplements will not work for you if your diet is not great. Bioavailability in food is way higher than in supplements. This means your focus should be more on your diet and only supplement what you are deficient in. And while on this point, go for organically farmed food because it has more vitamin-mineral content than conventionally farmed food.
Tune in to this episode and learn more about other important supplements you should be looking into.
Key Takeaways
- The supplements Jordan and Tatiana, and Zach are taking (01:54)
- Why probiotics are the number one supplement, you should be taking (05:28)
- Why having a good diet is more important than taking supplements (10:14)
- Organic produce has more minerals than conventional produce (10:47)
- Why you may consider taking a vitamin D and calcium supplements (12:08)
- Synthetic vs. plant-based supplements (18:39)
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Vitamins and supplements have become so common, it seems like everybody is taking them. But have you ever wondered why people take them? In most cases, it’s not because of the health benefits but because they may have heard that someone else is doing so or they read some junk science somewhere. In addition, the vitamins and supplements industry does a lot of marketing.
We see a lot of people taking supplements they shouldn’t be taking; in short, they are wasting their money. Their bodies don’t need whatever they are taking, and probably the body can’t even absorb the particular vitamin without having to take another vitamin.
There is a lot of misinformation around supplements, especially because they are not regulated by the FDA. Our coaching team here at Pulse Fitness believes that focusing on a well-balanced diet should be your priority. If you have a poor diet, supplements and vitamins are not going to help you.
Tune in to this episode to learn more about this complex topic of vitamins and supplements and whether you need them or not.
Key Takeaways
- Why people take vitamins and supplements (05:25)
- Knowing which supplements go together to increase their benefits in the body (08:02)
- Misconception and misinformation in the supplements industry (08:38)
- Toxins and heavy metals in supplements (09:38)
- Why you should focus on a balanced diet first (12:18)2
- Why you should research the manufacturer of a supplement and their processes (13:12)
- Avoid proprietary blend supplements (14:47)
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In this episode, we discuss a few different approaches for when someone wants to start making dietary changes.
For most people, making healthier nutritional choices is something they struggle with a lot. This is not helped by the fact that there is lots of inaccurate information online regarding diet. As coaches, one of the things we notice that people have a challenge with is the ALL or NOTHING Mindset. This is where they go all in with drastic changes then crash back to where they were pretty quickly.
Jordan recommends that the best place to start is by first understanding what your baseline nutrition looks like. Once you identify what that looks like, then you can start by eliminating the most detrimental items from the diet. He suggests taking a baby step approach to avoid drastic changes so that you can remain consistent.
Tatiana advises people to start where they are by first logging their food for about a week. Then, rather than worry about eliminating some foods, you should focus on adding healthier options to your diet. She observes that most people have a hard time being told they can’t eat anything.
Zach adds that the key to making better choices with your nutrition is being honest and realistic with where you are, then making small changes at a time by replacing unhealthy foods and remaining consistent.
Tune in to this episode to hear more about the different approaches to making dietary changes and where to start.
Key Takeaways
- Why the all or nothing mindset doesn’t work (05:25)
- Eliminating detrimental foods from your diet (07:37)
- Taking a baby step approach to remain consistent (09:01)
- Why it is important to log your food (11:26)
- Making small sustainable changes to your diet (15:51)
- Being upfront and realistic with yourself (21:59)
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We start this episode off by introducing our new coach Jordan Hoppel and asking him some questions about himself and his experience. Tatiana asks Jordan about his biggest pet peeve when it comes to coaching, which leads us to talk about how doctors commonly advise people not to workout.
Jordan explains that when some clients don't want to do a particular exercise, they throw the trump card that their doctor told them not to do it. This can be very frustrating for a coach since they want to help you and wouldn't let you do an exercise that can injure you or aggravate your injury.
As fitness coaches, we don't advocate for an all or nothing mindset when it comes to exercises. Some doctors and clients will say no workouts if there is a problem with a particular part of the body, but we can work around it to keep you in good shape to recover quicker.
The key thing is working with your coach to come up with modifications to your exercises that help you work around your injury. Immobilizing an injury is never a good idea. Proper movements that encourage blood flow to the area and strengthen the muscles around the injury is the best way to recover.
Listen in to this episode to hear more about training while recovering from an injury and working with your coach to keep moving.
Key Takeaways
- Introducing our new coach and podcast co-host Jordan Hopple (01:39)
- Biggest pet peeve for Jordan when coaching clients (06:51)
- The pros of losing weight fast far outweigh the cons (10:10)
- Why the all or nothing mindset doesn't help when recovering from an injury (14:52)
- Working with your coach to come up with exercises that work around your injury (15:11)
- Why you need to get moving when recovering from an injury (17:39)
- Immobilizing an injury is the wrong approach to recovery (19:27)
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As we mentioned in the last episode, Magic Mike, who’s has been a coach here at Pulse Fitness for two and a half years, will be leaving. He is fulling a lifelong dream to be a firefighter. We are sad that he is leaving as he has been an excellent coach and a valuable team member but excited for him that he gets a chance to fulfill his dream.
In this episode, he shares his experiences here at Pulse Fitness, his relationship with clients, his gym pet peeves, what he’ll miss the most about being a fitness coach, and other valuable insights into the fitness industry.
Zach, the fitness director, shares his final thoughts on Mike’s professionalism and his invaluable contribution to the team. He says Mike has been the perfect employee, always ready to help and showing up consistently for our clients. He opines that his dedication, honesty, and positive demeanor will hold him in good stead for whatever career he chooses to pursue in the future.
Key Takeaways
- How Mike’s internship at EXOS before he joined Pulse made him a good coach (05:04)
- The biggest thing that Mike learned about himself while working at Pulse Fitness (09:29)
- Biggest pet peeve when training and working with clients (11:02)
- Meeting clients where they are at (13:32)
- The mental side of fitness and why some clients need to toughen up (14:40)
- What Mike will miss the most about Pulse fitness (18:58)
- What the future holds for Mike and what he is most excited about his firefighting position (23:41)
- Final words from the Director of Fitness, Zach to Mike (25:38)
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When we over-train, our bodies are constantly fatigued, and you can’t stop being sore. You are hurting and feel you don’t want to work out due to fatigue. You may even lose motivation for other things you usually enjoy in life. These are signs of legitimate overtraining.
However, in most cases, it is not a case of overtraining but rather under recovering. What we see with our members is that they are under recovering. Inadequate sleep is one of the reasons for under-recovery. Our bodies heal and recover during sleep. Diet also plays a vital role in recovery.
Our programming here at Pulse Fitness is designed so that we hit different muscle groups on different days. This balanced program approach ensures that our members are not at risk of overtraining. On the under-recovery part, we identify what is causing it and prioritize it. It can be sleep, diet, myofascial release, or mobility exercise.
Key Takeaways
- Coach Magic Mike is leaving Pulse to join the fire department (00:59)
- Signs of over training (07:41)
- Difference between over training and under recovering (09:32)
- Why sleep is very important for recovery (10:22)
- Alcohol inhibits our recovery from workouts (17:39)
- How we ensure our members do not over train and recover adequately (19:40)
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Meal prep is crucial to getting results. However, despite being a necessity to achieve results, almost everyone struggles with it. Our coaching team here at Pulse takes us through how they do their meal prep.
Doing your meal prep in bulk to cover several days is the best option for people who are busy. Looking at your schedule and anticipating where you are going to struggle with meal prep will help you plan in advance. For instance, someone who goes to work very early in the morning should meal prep for their breakfast in advance.
Meal prep doesn’t mean spending a lot of time doing it. It just means planning your meals for the next day or the next week ahead. You could also order meal prep which is way cheaper than eating out.
Key Takeaways
- How the team at pulse fitness meal prep (04:19)
- Making quality choices even when you haven’t done your meal prep (05:33)
- Planning your meal prep around your schedule (09:18)
- Teaching your family to eat healthy along with you (10:04)
- Starting with one meal and getting consistent with it (11:02)
- Using meal prep services which are cheaper than eating out (13:42)
- How to make smart meal choices for the next day before going to bed (17:34)
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With the recent shutdown and gyms being closed, more people are training outdoors. They are many ways we can still remain active even without going to the gym. Hiking on the mountain trails, cycling, lifting weights in the garage, playing golf are some of the ways our clients here in Arizona do to keep on track
However, there are pros and cons of training outside. On the pros side, you get to remain physically active which is a good thing. However, the temperatures especially here in Arizona can get really high during this time.
In addition, training outdoors is not a workout. A workout has defined goals you are working to achieve through a plan. Training outdoors helps you keep on track if you can’t get to the gym, but a workout in the gym with a trainer is still crucial to help you achieve your fitness and weight loss goals.
Key Takeaways
- How to train outdoors to remain physically active (02:42)
- Challenges of training outside here in Arizona (04:08)
- Difference between a workout and being physically active outdoors (05:07)
- Aligning your goals with your workout and physical activity (07:45)
- Whatever it takes to remain active and move in the right direction (14:12)
- How to increase your physical activity when the weather is not favorable (14:46)
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Show Less
The fitness industry today is full of buzz words. Every gym and fitness franchise throws around some nice fancy words to describe their approach and concepts to fitness. People tend to get attracted to these flashy words and the X factor that the gym portrays as their differentiator.
For us here at Pulse fitness, our X-factor or what differentiates us from other gyms is the sense of community. Our members have that strong sense of community provides a support system and fosters accountability. They push each other and help each other progress. This helps them achieve their fitness goals.
In addition, our programming allows all coaches to offer standardized coaching. All our members can train with any coach. This is not something you find in many gyms.
Tune in to hear what differentiates Pulse Fitness from other fitness facilities.
Key Takeaways
- Why our community being our X-Factor here at Pulse fitness (04:11)
- Our community supports one another and helps each other progress (05:00)
- How our universal programming helps with standardized coaching (05:45)
- Our hybrid training helps our clients lose weight, tone up and move better (07:02)
- Training in a gym gives you the chance to be among like-minded people (08:32)
- Semi-private training creates a group fitness atmosphere and a support system (09:14)
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The whole COVID situation has meant that people are more careful about cleanliness. Gyms, in particular, have borne the brunt with some people not being comfortable being there. However, you still go to the gym to reach your fitness goals and remain safe. We look at some of the things to look out for to determine whether it’s safe or not.
The gym must adhere to social distancing guidelines and have cleaning protocols in place. Equipment must be cleaned before and after use for every client. Perception is everything when it comes to cleanliness.
Pulse fitness has been an exception when it comes to cleanliness. Even before COVID, our clients told us that the gym was so clean, unlike other gyms. With COVID, we have gone above and beyond to make sure that our gym remains safe. We ensure that all equipment is cleaned before and after use for every client. We got an air purifier and special disinfectant to kill germs and viruses on surfaces, among many other protocols we have to make the gym as safe as possible.
Key Takeaways
- How to ensure you are safe in a training facility (02:29)
- Social distancing guidelines and cleanliness protocols in the gym (04:26)
- Wearing a mask in the gym as a sign of respect to other people (06:01)
- Creating the perception of additional cleanliness (06:49)
- Measures we have taken at Pulse Fitness to ensure the gym is safe (08:31)
- Training in a big box gym vs. a small boutique gym in the COVID situation (10:11)
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Your body creates fat when you consume more calories than those you expend. Storing fat is a survival mechanism that we evolved this to ensure that you could eat more food when it was available for those times when there was no food.
However, fat is more than just stored energy. Fat is like a sponge. It absorbs many different things, good and bad. It absorbs toxins and pollutants and holds onto them. The more fat you have the more of these bad things you have. However, it also hoards the good things from the body. These are minerals, vitamins, and certain hormones. It, therefore, denies the body these vital nutrients.
With this in mind, losing weight fast can be a problem for the body. All the toxins that are absorbed by the fat will be released into the blood quicker than the body can get rid of them. this overwhelms the system and creates problems that you have to deal with. Some people get discouraged by these problems and may even stop trying to lose weight.
Tune in to this episode to learn of how to lose weight safely and dealing with the problems that may affect you in the journey.
Key Takeaways
- What is fat and why does our body keep it (03:46)
- How fat acts as a sponge and absorbs and keeps toxins (05:01)
- Fat steals and hoards vital minerals, vitamin, and hormones from the body (05:35)
- Why losing weight fast may create problems (07:22)
- The right amount of weight to lose to avoid creating many problems (11:10)
- The right strategy for a heavy person starting a weight loss plan (13:23)
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There is a lot of misinformation about body sculpting. People always want to get rid of fats in some areas and get other parts of their body bigger. The reality of body sculpting is that you can accomplish it. However, you need to have a strong foundation first. You do this by dropping your body fat percentage, then build your muscles. This will then help you target a specific muscle group.
You have to chisel away the big block first to reveal the masterpiece underneath. The big problem here is that you cannot control where the fat will decide to come off first. The areas where you really want the fat to come off first may be the last. However, you need to keep doing the right things with exercise and diet.
Once you have a really good foundation and your body fat has gone way done, you can then start targeting certain body parts and hitting them hard. When targeting specific body parts like the arms, you have to train the surrounding areas as well.
So in a nutshell, for body sculpting to work, you have to drop your body fat percentage, build your muscles, and get a strong foundation. Once you have this base, you can then isolate specific muscle groups and train them hard.
Key Takeaways
- You can’t get bigger or perkier boobs from working out (03:27)
- Creating a strong foundation by dropping your body fat and building muscles (04:51)
- Lowering body fat through weight training (06:33)
- You can’t lose fats in just the specific areas you want (07:33)
- Body sculpting is real and you can accomplish it by doing the right things (12:12)
- Isolating muscle groups and hitting them hard to grow them once you have a strong base (13:17)
- Functional training for overall health and happiness (17:06)
- Creating a mind-muscle connection and learning what your body responds well to (20:29)
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Why is there a difference between how women are expected to train and how men train? This is the question we address today. In most gyms, there are women fitness sections where there are some machines only that women should train with. You’ll rarely find a lot of weights in this section. This is totally wrong as weight training is not for men only. Women too should be strength training.
The major reason women avoid strength training is because they wrongly believe it will make them bulky or look like a man. This is simply not true. Tatiana is an example of this. She lifts hardcore weights, yet she is not bulky nor does she look like a man. Women don’t have the testosterone needed to bulk up.
To achieve a lean and toned look, you have to lift weights. This helps you lose fats and build muscle. You have to do strength training. You have to overload your muscles. Initially, you may not see results on the scale but this should not worry you. Muscles way far more than fats. You may have weighed the same or more but have shrunk in size.
Strength training has many physiological benefits for women besides fat loss and achieving a lean look. It helps with improving bone density and hormonal health as well. Women who have been doing cardio their whole life should research and learn more about these benefits.
Key Takeaways
- Why is there a difference between how men and women are expected to rain in the gym? (05:50)
- Why women wrongly avoid strength training (07:02)
- Strength training helps you drop fats and build muscle (08:29)
- Muscle weighs more than fat, so quit getting obsessed with the scale (10:32)
- Where women who have done cardio all their life should start with strength training (19:47)
- Physiological benefits of resistance training for women (21:33)
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Are your healthy eating decisions affected by someone you live with? This is a common problem we see with our members here at the gym. Some of them would like to eat healthier food at home but since other members of the household are not making the same choices, they end up eating unhealthy food.
However, you should never use this as an excuse. Rather, you should encourage those around you to make healthy choices as well. The best way to do this is by introducing small changes to the diet. This will work well for kids. Do not adopt the all or nothing mindset we talked about in a previous episode.
Leading by example is a powerful way to influence people to adopt smart choices. Start by making these small changes that will slowly influence other people. Communicating with your spouse and children on why it is important to make healthier choices will also hopefully help influence them. Lastly, you should stand your ground and do what’s best for your family.
Key Takeaways
- How to encourage those around you to make healthy eating decisions (05:18)
- You don’t have to get it right all the time but can make small changes (06:38)
- Avoid stocking in your pantry foods that you don’t want to eat (09:59)
- Communicate on why it is important to make healthier options (13:00)
- Being conscious of what you feed your kids (14:18)
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In small group fitness training or boot camp classes, people can inspire each other to increase the pace of the workouts and push themselves. However, this is not always good for them. Form, tempo, and weight are all important. When going at a really fast pace, you may not have the right form or be at the right weight.
There is the misconception that fast-paced workouts mean you are working hard and you’ll achieve better results sooner. Your coach will determine the tempo of your workouts depending on the goals you want to achieve. The best thing here is to take the advice of your coach and ask questions when something is not clear.
Moving at the right pace helps build the mind-muscle connection. The right paces allow you to listen to your body and feel the muscles you are working on. Resist the temptation to go on a super-fast pace and take the cue of your coach. Even if you are in a group training setting, go at your own pace.
Tune in to this episode and learn why focusing on form is more important than tempo.
Key Takeaways
- The importance of form, tempo, and weight in a workout (02:48)
- Going at the right pace within a set and also the rest period between sets (04:13)
- How different tempos achieve different results (09:06)
- Taking your time to master the proper form even it means moving slower (12:51)
- Building the mind-muscle connection by slowing down your movements (16:16)
- Mastering movement for skeletal muscle development by focusing on form rather than tempo (18:37)
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Every single person has some negative self-thoughts they have in their head once in a while. It is normal for these thoughts to come up but constantly having them is a problem. It ends up limiting us and what we can achieve. Our negative self-talk is a learned behavior that we picked up from past experiences and we can overcome it
Acknowledging and becoming aware of it is key to overcoming it. Then we need to identify what triggers the negative thoughts and then find an outlet. Your outlet could be journaling, affirmations, talking with a friend, talking with your coach, and many other ways you can channel those negative thoughts out of your head. These outlets help us replace negative thoughts with positive ones. They also help reframe our thinking in small but progressive ways.
Exercise and fitness is a major outlet for our negative thinking and self-talk. The fitness journey is almost like a religious experience. It is a new way of life that changes our life. The small wins we experience in the gym are very powerful. They help us overcome negativity because we learn to push ourselves to accomplish these small wins. It gives us physical, mental, and spiritual strength to overcome the challenges we face.
Listen to this episode and learn more about real applicable practices that help us overcome negative thoughts in our heads and reframe our thinking to a more positive mindset
Key Takeaways
- Where do negative thoughts come from? (02:59)
- Some of the things that trigger negative thoughts in women (08:03)
- What triggers negative thoughts in men (09:54)
- How to find an outlet for your negative thoughts (13:38)
- Acknowledging and being aware of your negative thought and working on reframing your thinking (14:46)
- Why exercise and fitness is a powerful way of overcoming negative thinking (16:39)
- Talking to your coach about your struggles in and out of the gym (18:34)
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We’re back in the gym and our clients are back as well. The first thing we did with our clients was a body scan to determine what happened to them during the quarantine in terms of their muscle mass and body fat. What we realized is that some clients did pretty well and retained their fitness. Most clients gained 1-2% body fat while others did pretty badly gaining up to 6% body fat.
This brings us to the All or nothing mindset we talked about in a previous episode. Some clients were all in even with the quarantine and continued their training virtually on Zoom. This group continued making progress on their fitness journey. Others discontinued their training and have taken a giant leap backward. They are starting all over again after losing all the progress they had made before the shutdown.
It is unfortunate that some clients lost all their progress, but sometimes it takes a negative to remind us why we are on this fitness journey. Acknowledging the small wins, taking a balanced approach and remaining consistent is the mindset we should aim for not all or nothing
Key Takeaways
- How our clients did during the quarantine period with their muscle mass and body fat (02:21)
- The All or Nothing Mindset (02:54)
- How our long term clients reacted differently from newer clients (04:28)?
- Finding the perfect balance in your fitness and diet (08:00)
- Fitness is not a destination but a journey (14:47)
- Acknowledging small wins in your journey (16:32)
- Little progress and remaining consistent with a balanced approach is the right mindset (19:36)
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The coronavirus pandemic has made us appreciate that prioritizing your health is the most important thing you can do. People with underlying health conditions have been worst affected by the virus and are susceptible to many other illnesses. Taking medication to mask the symptoms and get by the day is not sustainable in the long run.
Medication can be important to deal with the negative symptoms but ultimately, you have to work on the underlying cause. Medication will only help you go through the day but will not solve the underlying cause. Many of the underlying health conditions we suffer can be adequately addressed through behavioral change such as eating right, working out, and sleeping well.
Working out is not about looking good, its foremost about your health and your longevity. Even though it takes a lot of effort and a lot of time to be healthy in today’s society, it is worth it in the end. Exercising helps you deal with any underlying cause of illness. Some people come to the gym and drop the medication they were taking after their health improved.
Tune in to learn more about how to prioritize your health and some things you can change in your normal routine to lead you in the right direction
Key Takeaways
- Prioritizing your health (02:51)
- Working on the underlying cause of your health problems through behavioral change (4:43)
- Health and fitness are not a luxury or about looks (5:40)
- Why it is worth it to prioritize your health over everything else (6:12)
- Why the pandemic is a wakeup call for people to lead a healthier lifestyle (10:54)
- Changing one thing a week to help you move in the right direction of prioritizing health (14:24)
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In this episode, we are talking about having the right mindset when it comes to fitness and health. Due to the COVID-19 crisis, we have noticed two kinds of people who come to the gym. One group froze their membership and stopped where they were, while the second group didn’t want to lose the progress they had gained. They wanted to continue with their fitness journey and get through the crisis.
Those people who have an all or nothing mindset did not want to explore other ways to continue with their fitness journey. The other group explored other ways to continue with their fitness such as online classes with a coach. Completely stopping means losing all the progress you have made, and makes it harder to get started again.
Working with a coach is very important for accountability. Coaches are essential in guiding people through and this couldn’t be clearer than right now in times of a crisis. The likelihood of succeeding in your fitness journey without a coach is minimal. So even when working out at home, a coach remains essential.
Listen in and learn more about having the right fitness mindset
Key Takeaways
- The two approaches that people took after the COVID-19 crisis (05:01)
- The dangers of adopting an all or nothing mindset (06:27)
- Why working with a coach is important for accountability (07:11)
- Stopping working out makes it harder when you want to get started again (07:56)
- The camaraderie and community support of working out together (10:22)
- Prioritizing your fitness and health during this time (14:08)
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In this episode, we're talking about the Covid 19 crisis and how we're taking care of our gym members. We're grinding away and making sure that we're keeping our members going with their routines and workouts. We started an online coaching and training program to respond to them and continue their exercises at home.
So, we are sharing with you as well some helpful tips for staying healthy and how you can work out from home just like them. Stay strong!
Key Topics Discussed:
- Online coaching and training program (01:43)
- The shift of perspective due to COVID19 (03:09)
- Lessons from this crisis (06:22)
- Tips on working out from home (12:00)
- Routines in this time of uncertainty (16:10)
- The power of gratitude (19:36)
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In this episode, we're talking about how to get started working out with your fitness program. Getting started is half the battle, and it's challenging. So we discuss ways on how you can fight this battle and get started in no time.
Whether you've never been on a workout or you did well at one time and then fell off, this episode is for you! Listen in as we give you some tips that may help you get started with your fitness journey.
Key Topics Discussed:
- The biggest challenge that a lot of people face (02:39)
- Know your why (04:54)
- Do your research and don't be influenced by advertisements and marketing (06:18)
- Be real with yourself and change your mindset (09:43)
- Support system and accountability (13:00)
- Ways to get started without worrying about finances (17:20)
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In this episode, we're talking about morning routines and how to set your mornings up for success. It's like prepping for the day and starting it right. We also talked about sleep and how we end our day before going to bed, as well as mindset, affirmations, and gratitude to get started and music to boost up the energy.
Stay tuned as we share how we start and end our day. We hope you find it valuable and kind of unlock a different gear for yourself.
Key Topics Discussed:
- What we do to start the day (03:07)
- Coffee and mornings (07:14)
- Evening routine is incredibly important (10:36)
- Rabbit holes before going to sleep (14:33)
- Mindset to get started (15:04)
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In this episode, we’re going to talk about workout supplements. We will be discussing protein supplementation, BCAA’s, and pre-workout products. What must you know about these supplements, and should you be taking them?
We will also go dive deep into its research and find out if it’s just a hype. Learn brands you should trust, what to look for in a workout product, and where you can get these supplements in your daily diet.
We answer all these questions and so much more in this episode. Check this out and see for yourself if you should be taking supplements on your next workout.
Key Topics Discussed:
- 3 main supplements in the industry (04:42)
- Let’s talk about protein (09:46)
- Do you need to take a protein supplement? (13:18)
- All about BCAA (17:00)
- Why some people drink BCAA supplements (20:12)
- The pre-workout supplements (23:32)
- What you must know (25:34)
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In this episode, we’re going to talk about what the best type of training style is for you and the benefits of each training. We’ll cover the functional training, bodybuilding workout and the Pulse Fitness program - general preparedness space. We will also talk about HIIT to Hypertrophy, and Strength to Endurance.
The different styles of training should correlate with your specific goals. And it must go hand in hand together. But we must understand that there are phases of training one must go through in order to achieve it so that our body will adapt to its changes.
Stay tuned as we talk all about the different training styles and what the Pulse team’s program that we do for ourselves to stay fit and healthy. And find out the best training in our opinion out there and why.
Key Topics Discussed:
- The beginning of the magic Mike saga (02:51)
- Functional training (04:36)
- Different styles of training (05:54)
- The bodybuilding workout (07:00)
- Goals and the type of training that you do (08:37)
- Pulse Fitness’ GPP (09:33)
- The stronger you are, the better you look and the better you feel (14:11)
- All about endurance (14:52)
- The expert’s training (16:48)
- Best style of training (22:55)
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In this episode, we’re going to talk about how to start making healthier diet choices. Last week, we talked about different diet plans that are out there in the market. But we still want to remind everyone that the best diet for somebody is the one that they can stick with. It's an overall lifestyle after all.
Furthermore, diet plans are trial and error. What works for one doesn’t make wonders for all. It’s because of our different body types. It is a way of how we eat based on our body structures and needs. We must understand that diet is a way of eating for our body types and so it's important to know when our body changes.
Overall, whatever diet plans you choose… Consistency is the key. So listen in as we end this three part series of tips and advice that’ll help you achieve the perfect weight and body yet staying healthy.
Key Topics Discussed:
- The ideal perfect diet (03:47)
- Recommended diet to different body types (06:37)
- The trial and error (09:52)
- Get to know the expert’s diet plan (12:42)
- What happens in your body when you don't take in enough calories (17:03)
- Understand leptin resistance (19:44)
- Advice from the experts (23:38)
- Exercise matters but nutrition is important (28:04)
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In this episode, we're diving into a little bit more detail about macronutrients. These are your proteins, carbs, and fats. We’ll talk about what they do in your body. And discuss some of the misconceptions of carbs and fats that we normally hear people say.
Then we’ll talk about some of the popular diets out there. We will go over the Keto Diet, Paleo, Mediterranean Diet and Intermittent Fasting. Will discuss why and why not these popular diets may be good for you or not.
Remember that what works wonder for one doesn’t work for all. So stay tuned as this episode might help you achieve a healthy fitness and lifestyle.
Key Topics Discussed:
- All about fats (04:20)
- Protein - the building blocks of everything (09:16)
- The good and bad carbs (10:52)
- Popular diets out there (14:38)
- The no-carb diet plan (14:47)
- Paleo the low-carb diet (19:51)
- The BEST diet (21:41)
- Lazy person’s diet (23:29)
- Nugget of advice from the experts (27:24)
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In this episode, we're starting our first of a three part series on nutrition. We're going to start with the basic information. But we’re laying the foundation and the framework for the next episodes two and three in the series.
Working out is just one small piece of living a healthier lifestyle. And nutrition plays a big role in achieving a healthier body. Thus, understanding and being aware of the nutrition we get from the food we eat creates change and success to a healthier you.
This is the start of your journey to health and fitness. So listen in, as this episode will give you direction and pointers to your own diet and nutrition. Because what works for one person isn't going to be a solution for somebody else.
Key Topics Discussed:
- Foundation of nutrition (01:00)
- What are macronutrients and micronutrients? (02:34)
- Let’s talk about calories (04:42)
- Where does calories come from? (08:42)
- Why is calories prevalent in our society? (11:30)
- Directions and pointers that nutrition is not a one size fits all thing (18:55)
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In this episode, we’re going to talk about success. How to measure success? How do you measure success? Is it all about the numbers?
Success isn't necessarily tangible. It's not always an actual thing. Because success is measured differently. It's important to realize that the journey, character, mindset, changes in your body and all those things that go with working towards something is progress. And that's success. But it's hard to measure it.
Tune in as we discuss how you can measure success without relying on scales and numbers. We'll help you stay motivated and keep things in perspective along your health & wellness journey.
Key Topics Discussed:
- How do you measure success? (03:04)
- Success and mindset (04:15)
- Scale doesn’t matter (08:47)
- Other tools you can use (11:21)
- Can you measure success with numbers? (14:12)
- Focus to success (16:58)
- Set realistic goals (18:53)
- Easy way to measure success (21:17)
- Celebrate the little things (24:34)
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In this episode, we’re going to talk about client/coach or client/trainer relationship. It really is a very dynamic relationship and unique. So we will be talking about that complexity from our perspective as a trainer and from some insights of our clients.
We’ll also go over, what clients should look for in the personal trainer relationship. We know that it can be difficult and we understand what the client needs in order to get the most out of the training. So we have to maintain a professional and friendly relationship despite of the challenges that may arise.
Stay tuned as we give some tips on how you can maximize and enjoy working out while maintaining a good relationship with your coach/trainer or the client.
Key Topics Discussed:
- New year, fresh start (00:58)
- Complexities of client/coach relationship (02:49)
- Reason why client won’t reach their goals (04:22)
- Social hour vs. work hour (09:46)
- Role in a client/trainer relationship (10:59)
- Fitness coaching is about connecting (13:51)
- Open communication is the key (14:46)
- Difficult scenarios of a client/coach relationship (17:18)
- The beauty of working out (20:54)
- Tips for a successful client-coach relationship (22:39)
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In this episode, we’re going to talk about the importance of positive self-talk and positive affirmations. How self-talk and gratitude can change your world and you as a person. We’ll also go over about beating negativity or eliminating negativity from your life.
It seems like we live in a world today, where the expected response is like a negative response. People would always complain, feels easily bad and being negative over things. Some would tend to focus on the negativity rather than the positive side of it... But we can do something to change the negativity to positive mindset.
Listen in as we discuss why being and staying positive can benefit you and why you should be doing them. Then we'll go into more in depth practices that you can start implementing in your daily routine to beat the negativity in your life.
Key Topics Discussed:
- Importance of positive self-talk and affirmation (04:01)
- Focusing on the bad things (05:45)
- Perspective and outlook in life (07:38)
- The snowball effect (12:46)
- Train your brain (16:38)
- Effects of working out on mindset (18:59)
- “Different mix” of who you are (20:37)
- Content vs. complacent (23:58)
- Failure to fail (26:01)
- Advice to eliminate negativity in your life (28:48)
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In this episode, we're talking about how to fit fitness into your schedule. How to fit working out into your routine. What to do when you can't seem to find time to make it to the gym on a regular basis.
We know that a lot of us are struggling to fit working out into our schedules. We have different routines everyday and having a hard time to squeeze some “me” time for fitness. It may be work-related, family errands, hectic schedules to name a few. So we are giving pointers on how to make it happen. Stay tuned!
Key Topics Discussed:
- Fitting fitness into your schedule (01:23)
- Advice for those who struggles to make time working out (03:04)
- Block off time and put it into your schedule (05:40)
- The magic of short bursts (07:00)
- Setting boundaries (09:14)
- Certain mindset of a lot people (11:58)
- Flexibility in working out (13:16)
- The “me” time (19:23)
- Fitness increases productivity (22:09)
- Pointers to make it happen (23:45)
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Learn more about how Pulse Fitness can help you here.
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In this episode, we’re talking about "form". What are the proper forms to prevent injuries? How can form speed up results? And why form is important?
Bad workout form. It's actually kind of a common thing.
We do our best to get people to perform a movement perfectly as we can, but it's a struggle. Sometimes we have to give a little bit and help them develop the motor skills needed to perform the exercises properly.
Listen in as we share some tips and advice before you hit the gym this new year!
Key Topics Discussed:
- The “form” (01:09)
- Why form is important (03:45)
- Dynamics of the coaches and its clients (05:15)
- Kinesthetic learners (07:55)
- How movements need to develop (09:23)
- Men vs. women in taking it slow (12:59)
- Different coaching styles (16:09)
- Things to remember when you go to the gym (20:11)
- Advice from the experts (21:46)
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Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
In this episode, we're talking about health, fitness and sex. What does sex have to do with fitness? Is there a correlation between the lack of libido from hormonal imbalance and inability to loss weight with sex?
This topic is not usually talked about and people are hesitant to ask about sex. But it is very important. It's becoming more and more recognized how fitness is directly related to these types of things.
Let's be honest, sex is a very natural thing for people to have that drive. And if you're not having that, it is a red flag right away. So stay tuned as we break down the issues of health and fitness with sex in this episode.
Key Topics Discussed:
- What sex have to do with fitness (02:32)
- Understanding hormonal imbalance (04:48)
- Know the symptoms (06:20)
- Health is attractive (07:40)
- Self-esteem and sex life (08:31)
- The snowball effect (11:08)
- What affects good orgasm (12:40)
- It's a vicious cycle and it can happen to anyone (16:22)
- Exercise is like a medicine (17:27)
- Start making small changes (19:48)
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Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
In this episode, we're talking about setting goals. How to set goals and the process for it. Does it work?
As we approach the end of the year, most of the people are not thinking of getting fit or losing weight. And that is one of their New Year’s resolutions. But what are the odds of being successful with that? Because based on research there’s a high percentage that those people fail.
Setting goals is one of the ways to achieve your fitness bucket lists. However, you must be realistic and set specific smaller goals for it to become a success. Stay tuned as we discuss how you can set goals to achieve your healthy and fit body.
Key Topics Discussed:
- Losing weight and New Year’s resolution (02:45)
- Steps to achieve your fitness goals (05:25)
- Baseball analogy (06:29)
- Start now (10:05)
- What small achievements can do for you (12:49)
- Write it out (16:25)
- Accountability matters (18:17)
- The slow process (24:34)
- How to set goals (26:21)
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Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
In this episode, we discuss the difference between a coach and a trainer. Do you need a coach or do you need a trainer? What's the difference? And how to choose which one is right for you.
In the fitness industry, we often call the persons who help us in our fitness journey trainers. They are those persons who are certified personal trainers in the gym and studios, helping you with your workout and weight loss.
But nowadays, the evolution of coaches in the fitness industry has become prominent. These coaches help us in our fitness journey, healthy lifestyle, and mindset. Even a friend who checks on us, on and off the gym.
Listen in as we differentiate what a coach and a trainer can do for you. And what qualities to look for in a coach to help you with your fitness goals be a reality.
Key Topics Discussed:
- Difference between a coach and a trainer (01:48)
- Important qualities of a coach (05:07)
- What coaches can do for you (07:10)
- High turnover rate of trainers (08:48)
- Passionate about helping people (11:13)
- What to look at in finding a coach (15:03)
- Pay for what you get (19:33)
- Advice from the expert (20:49)
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Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
In this episode, we're talking about fitness training with an injury. Can you train with an injury? How do you train with an injury? What steps to follow if you suffer an injury?
People get injured while working out. But people can also get injured in mountain biking, hiking, or doing X, Y and Z. They can twist an ankle sprain and knee strain or back, whatever it is. Typically, they end up getting “I can't work out for awhile. I went to my doctor, I got checked out and the doctor said, don't do anything, don't work out.”
As fitness professionals, we understand the science of exercise. We are here to educate people with their fitness journey. There are so many exercises that one can partake even if you have minor injuries or aching body parts. You have so many body parts and most likely there's some sort of exercise that you can do.
Stay tune, as we shed light to misconception of not working out and exercising when you’re injured!
Key Topics Discussed:
- Can you train with an injury? (01:07)
- Excuses to take a break from training (03:19)
- The biggest barriers for people hiring a fitness coach (04:33)
- Educating the clients (08:23)
- Train with someone you trust (13:05)
- Fitness challenge (15:55)
- Rule in training a person with injury (17:41)
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Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
In this episode, we're talking about motivation. How to get and stay motivated, what can we do to stay focus in our fitness goals, and is being motivated necessary to staying on track?
As fitness coaches, people thinks we’re always motivated when it comes to working out but the truth is, we struggle with it just like anyone else. We also lose our motivation because we've been motivating and inspiring all day. So, we understand what it means to lose motivation and the mental tricks needed to regain that desire to get into the gym.
Being motivated is one aspect of reaching your fitness goals so you need to understand what it is, what it isn't, and how to leverage it.
Listen in as we discuss tips on how you can be motivated in prioritizing your health and staying fit.
Key Topics Discussed:
- Fitness coaches struggle with lack of motivation too (01:02)
- Does motivation matter? (05:22)
- Health is the getaway of all other things in life (12:02)
- Identify things that will prevent focus on your why (14:31)
- Intrinsic and extrinsic motivation (17:11)
- Inspiration vs. Motivation (20:43)
- Understand the full circle of motivation (22:58)
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Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
In this episode, we discuss how drinking impacts weight loss and provide guidelines to follow in order to stay on track while still enjoying a few cocktails.
Setting health and fitness goals means you are sacrificing things, and typically one of them is the consumption of alcohol.
For some, they have been accustomed to drink every night after dinner or before they go to sleep. But is it possible to still do this and prioritize their health and fitness goals?
Yes and no.
We can set goals that allow us to still live life and enjoy, but you'll need to change some things if you want to get there is an efficient and healthy manner.
If you've ever wondered if you can still hit your fitness goals and drink alcohol, then you'll want to listen in as the coaching team of Pulse Fitness gives their unfiltered tips and advice on the topic.
Key Topics Discussed:
- Health and fitness goals while drinking alcohol (00:51)
- Things that happen to your body when you drink alcohol (04:20)
- Moderation is the key (05:59)
- Problems that arise when you drink alcohol every night (07:52)
- Practices you can do to maintain your social life while maintaining your fitness goal (09:39)
- How fast can you accomplish your health and fitness goals (12:59)
- Advice from the experts (16:45)
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Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
In this episode, we talked about weight loss myths regarding cardio. It is probably one of the biggest myths in the fitness industry -- cardio will help you lose weight.
Cardio is a good way to de-stress and to lose weight because it burns a lot of calories. But people are doing too much of it, and that's what causes the issues.
In fact you can be way more efficient at your weight loss with other styles of training that are more fun and actually less stressful afterwards.
Want to know how you can lose weight without feeling tired and restless after each training? Stay tuned, as the coaching team of Pulse Fitness talks about cardio myths that we knew, we grew up with, and how we can do our fitness training in more fun and enjoyable ways while still achieving our fitness goals.
Key Topics Discussed:
- One of the biggest myths in the fitness industry (01:27)
- Fitness training is one small aspect of overall health (05:12)
- Gym and training program is not a one size fits all (07:56)
- Social media as a tool for weight loss (10:54)
- The right routine for your fitness goals(12:23)
- Finding what’s best for you (14:24)
- Learn what the experts do to achieve their fitness goals (18:425)
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Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!
In this episode, Zach Columbia, the Fitness Director of Pulse Fitness, together with Mike Aguirre, and Tatiana Britton talk about the value of health and how fragile it is.
Nowadays, people don't prioritize health more than they prioritize money.
They will spend $5 on a cup of coffee, but won't spend an extra dollar on organic food. People will spend their day watching Netflix but cannot find time for a work out.
There are tons of resources to get started living a healthy lifestyle, but people still find excuses not to take the step in prioritizing their health.
Listen in, as the coaching team of Pulse Fitness discusses how people can (and need to) value their health above all things and create a healthy lifestyle balance.
Key Topics Discussed:
- Get to know the coaching team (00:27)
- The value of health (02:03)
- Money vs. Health (04:50)
- Accountability issue (06:21)
- Priorities in life (08:56)
- How to get started living a healthy lifestyle (10:58)
- Finding your why (13:12)
- Realistic goals and small wins (17:38)
- Advice from the expert (19:59)
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Learn more about how Pulse Fitness can help you here.
Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.
If you haven't already, please rate and review the podcast on Apple Podcasts!