Comfort Zone Fitness Podcast: Recent Episodes
Ezio Fortino
Are you comfortable with being uncomfortable? The Comfort Zone Fitness Podcast, provides listeners with a balanced approach to fitness and wellness by filtering through intimidating, and non-realistic expectations that some online fitness content presents. Your host, Ezio Fortino will unpack a healthy approach to developing an aesthetic and functional body. To achieve your best results, you need to get out of your “Comfort Zone”. Ezio is a teacher, soccer development coach, trainer, and dad, who recognizes, that creating healthy habits is only a small change away.
In this episode of the Comfort Zone, I have special guest Vlad "4Fs" Vukovic. Vlad has been into health and wellness for the past two decades. Vlad is an all around athlete and has competed in all sorts of sports related competitions. He is a multiple time champion in regional soccer tournaments, owns several obstacle course medals, and his strength lands him in the top 5% of humanity. He's a nerdy engineer who has broken down weight loss to its fundamentals, allowing ANYONE to lose weight regardless of how busy their lifestyle is. His biggest passion is being a father to his two beautiful children. He also loves sports, weight lifting, biking and yoga. His program has helped empower, educate and inspire real people all over the world to lose the weight they wanted without diet or exercise. Tune into the Zone, in order to pick up some life changing fat loss tips and habits, that you could start incorporating today, as you hit the reset button once and for all. See you in the Zone.
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In this episode of the Comfort Zone, I will explain how sometimes our excitement gets the best of us when we start a new workout program and overdue it in the process by overtraining. By trail and error, we can discover the right dosage of volume per individual, which will help you recover faster, so you can get after your next workout. I will also teach you how to work smarter and not harder when it comes to how you approach every workout session and not swing for the fences at every bat sort of speak. There is a difference between being sore and being in pain. While DOMS (Delayed Onset Muscle Soreness) is normal, it should start to subside after each workout. Tune in for this and more information about muscle soreness. See you in the Zone.
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..."One of these days, these boots are gonna walk all over you". Well, more like if you wear the wrong type of football, say goodbye to your ankles. Basketball shoes, tennis shoes, squat shoes, running shoes, and court shoes. Should we buy into the hype of advertising and dish out cash to have all these specialized shoes? Or can we just have one pair for all of our activities? I wish it was that simple. Unfortunately, there is some truth to the advantage of wearing specialized shoes to perform better, but more importantly, to prevent injuries. In this episode of the Comfort Zone, I explain the science behind shoe technology, what to buy and what not to buy depending on your activity. I also provide some great hacks that you can use today, to save you tons of cash, perform better in the gym, and save your ankles all in the process. See you in the Zone.
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In this episode of the Comfort Zone, I will explain how the term, Progressive Overload is taken out of context. There are other ways in which we can add resistance, in order to make our exercises more difficult other than loading the bar and adding weight week after week. Adding too much load, without the owning the weight and controlling it, will only lead to inflammation of your joints and ultimately, an unwanted injury. As stated in the title, your body doesn't understand weight, it only understands resistance. Tune into the Zone, so I can show how to effectively create tension, so that you can connect to the muscle that you're working. Keep this is mind, we don't really have any weak body parts, just bad lifting technique. See you in the Zone.
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One of the first questions that I get from my female clients, sounds something like this: "How do I get toned without bulking?" "If I lift heavy weights, aren't my muscles going to get big?". A very common misconception that both females and males have for that matter when it comes to achieving the body that they want, is that heavy weights with low reps builds big and bulky muscles, while lighter weights and higher reps, build toned and ripped muscles. This couldn't be any further from the truth. In this episode of the Comfort Zone, I will prove this myth wrong, by proving evidence and common sense, when it comes to building a toned, slim, athletic, and aesthetic looking body. I will teach you about the two variations of hypertrophy, and how to send the proper muscle building signal according to your own personal goals. Most likely, you're probably training the exact opposite of how you should be. Tune in, and I'll show you how. See you in the Zone.
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What's the ideal rep range in order to send the best muscle building signal? I can tell you now that it's not the one that you've been stuck doing for six months. The truth, is that we get stuck because of our stubbornness! Whether it's low reps and longer rest periods or high reps with short rest periods, once we see promising results, we want to stick to our way of training forever. In this episode of the Comfort Zone, I will explain the three different mechanisms of building muscle and how we have to use each one of them in our training to prevent a plateau and keep making gains. See you in the Zone.
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In this episode of the Comfort Zone, I interview an amazing guest who will help me analyze the demand of sport for the individual and how we can best fit these needs and apply them through strategic programming. Joey Cicchillo is an instructor at the University of Guelph/Humber. Joey is a registered Kinesiologist and Strength and Conditioning Coach. He achieved his undergrad and Masters in Kinesiology at York University in Toronto, Ontario. Joey is also a former player of the York Lions men’s soccer team, where he achieved 5 divisional, 4 provincial, and 2 National Championships.
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The best workout for you, is the one that you're not doing. Are you currently training and working out the way that your body always likes? This is why you're not adapting and changing. The problem is that you're always giving your body what it wants. Your body doesn't like change, and neither do you. Whether you're stuck circuit training, strength training, or just doing tons of cardio, you need to stop, pivot, and change things up in your routine. Spend some time in unfamiliar and and unchartered territory. It may just be the solution that you're looking for. Get comfy, as I show you what types of exercises you should be doing, according to your fitness goals. See you in the zone.
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Are you drinking away your hard earned cash on fancy powders because you think they are giving you an extra rep in the gym? In today’s episode of the comfort zone, I want to put some money back into your pocket as I breakdown the necessity of pre-workouts and supplements that you may want to think twice about taking. I also discuss the most abused drug in the world, and how supplement companies use this cheap drug in the majority of all its pre-workouts as the main ingredient, only to fool you into thinking that it's giving you natural energy. Tune into the zone to find out this and more.
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Want to hear first hand experiences and results based upon the majority of fad diets? Look no further, as I introduce my first ever guest on the Comfort Zone. Michelle, one of my clients, goes deep into her past experiences with the ketogenic diet, the vegan diet, and various cleanses that she bravely undertook on her fitness journey. Tune in to hear what she has to say as we discuss the success and longevity rate of fad diets, and more importantly her struggles and results. Michelle, also provides great insight for young men and especially young women, who are struggling with weight loss and identity crisis. See you in the zone.
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Should you track your calories every waking moment in order to get great results? This this episode, I discuss if, why, and how you should track your calories in order to reach your fitness goal quicker. Remember the saying that "abs are made in the kitchen and not in gym?" Well, there is some truth to that after all. I will show how to effectively track your calories, in order to get you a head start to success by using a free app called My Fitness Pal to do so. It's easy and free. So get comfy, as I show you how you can have your cake and eat it too.
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If your intention is to figure out a simple way to calculate how to properly go on a fat loss journey by cutting, you've come to the right place. I will show you how and why you need to approach fat loss in order to keep the weight off. What is a calorie deficit and how many calories do I need to cut in order to see a difference in my physique? Whether you need to shed that last 10 pounds, or you need to start losing the first 20, I will break down exactly how to do it, all with enjoying the process and not starving yourself. You won't want to miss this one.
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So what's the deal? Do Fad Diets really work? If you think drinking a smoothie for a week straight is going to work, you have another thing coming. Save the spring cleaning for your house, not your body. All Fad Diets have one thing in common, they promise quick and rapid weight less. And guess what? THEY WORK! What they fail to mention is that they don't last. Tune in, as I break down a couple of fad diets that I have experimented with, as I also discuss macronutrients and the important role that they play in developing a healthy body. Time to get comfy.
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In this episode of the Comfort Zone, Ezio discusses where to start in your fitness journey. Should you start burning fat first or should you focus on gaining some solid strength and foundation? From beginners to advanced fitness enthusiasts, Ezio will unpack how and where to start to ensure that your body doesn't hit a plateau, so you can concentrate on making long-lasting gains, without the fad diets. This podcast will also identify the all important "5 Stages of Change" and how to effectively apply goal setting in order to make your aspirations concrete. You won't want to miss this one. See you in the inside.
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If genes are predisposed from birth, should we just "blame it on the rain"? Good or bad, our genes will determine important factors such as metabolism, fat storage, and muscle mass. In this episode, the Comfort Zone will explain the science behind your genes and explain the good news and the bad when it comes down to achieving the body you want. Never throw in the towel, because hard work always pays off in the end. It's not how you start the race, it's how you finish. Let me show you how. See you in the zone.
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Not wasting anytime! In this very first episode of the Comfort Zone Fitness Podcast, I dig deep into the confusing world of animal vs plant protein and the myth surrounding the pre/post workout anabolic window. Will you muscles really shrink if you don't get in that shake soon after your workout? Are you wasting your cash on powders that are making you feel bloated all the time? Tune in, to find out the REAL TRUTH and more. See you on the inside.
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