Fit Identity: Recent Episodes
Mike Karpenko
Mike Karpenko shares health, personal, and professional development. Here is your free master class of straight talk and simple strategies with tips, education and real life experiences. All to help you achieve and maintain a healthy and fulfilling life. Submit your questions to info@fitidentity.com. For more info, support help, blogs and videos, and to stream the show visit www.mikekarpenko.com
In today’s fast-paced world of social media health trends, it’s easy to get lost in the noise of quick fixes and fad diets. In this episode, I expose what I believe as the truth about why focusing on foundational health habits—like balanced nutrition, consistent movement, and proper recovery—outperforms the latest micro hacks that promise instant results.
Discover how mastering the fundamentals will drive real, lasting success in your health journey, while avoiding the traps of trendy, but ineffective, advice.
oin me as I open up about my past, family, and journey to self-sufficiency in honor of Men's Mental Health Month.
Discover deeply personal stories that shed light on the silent struggles many men, including myself, face while appearing strong and self-reliant. Learn how to better understand and support the men in your life who quietly carry heavy burdens. This episode is a powerful exploration of resilience, vulnerability, and the hidden challenges of men's mental health.
Don't miss this opportunity to gain invaluable insights, foster greater compassion and have a new understanding of those who struggle quietly.
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Free 3 Day 6-week Functional Bodyweight program: https://bit.ly/3IKypPz
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**Disclaimers: all opinions are my own, The views and opinions expressed by the guests of Fit Identity are their own and not necessarily reflect the view or position of the host, Fitnique Inc, its staff or management. Any content provided by our guests are of their own opinion, education and experience are not intended to disparage any religion, ethnicity organization, company or individual. The information contained on this podcast and the resources available for download/viewing through this podcast are for educational and informational purposes only.
Unlock the secrets to lasting health and fitness in our latest episode of Fit Identity! Join me as I dive deep into the power of foundations over fleeting trends, revealing how true, sustainable results are achieved. Don't miss this insightful conversation that will transform your approach to wellness and help you build a solid foundation for lifelong success. Can the two possibly coexist?
Subscribe & Listen on Apple: https://apple.co/3N6qLCb
Subscribe & Listen on Spotify: https://spoti.fi/41yo2FZ
Free 3 Day 6-week Functional Bodyweight program: https://bit.ly/3IKypPz
△ Download my FREE Ebook to Supercharge Your Day: https://bit.ly/2wtfGpX
LETS CONNECT
△ MESSAGE IMMEDIATELY https://bit.ly/2Jg3sU6
△ CONTACT ME: https://bit.ly/2Uyo3sc
△ IG: https://www.instagram.com/mikekarpenko
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△ FB PAGE: https://www.facebook.com/officialmikekarpenko
△ FB PAGE: https://www.facebook.com/mikekcoach
All Business Inquiries: https://bit.ly/2Uyo3sc
**Disclaimers: all opinions are my own, The views and opinions expressed by the guests of Fit Identity are their own and not necessarily reflect the view or position of the host, Fitnique Inc, its staff or management. Any content provided by our guests are of their own opinion, education and experience are not intended to disparage any religion, ethnicity organization, company or individual. The information contained on this podcast and the resources available for download/viewing through this podcast are for educational and informational purposes only.
Explore the shift towards longevity and vitality in our latest episode, where I unveil how the post-COVID era has inspired a renewed focus on health, moving beyond body positivity to embrace life-saving actions against the backdrop of personal and observed losses. This movement is not just changing habits but is a call to action for all ages to prioritize wellness and challenge the indulgence of the past. Tune in to be part of a community committed to a healthier, more fulfilling future
Subscribe & Listen on Apple: https://apple.co/3N6qLCb
Subscribe & Listen on Spotify: https://spoti.fi/41yo2FZ
Free 3 Day 6-week Functional Bodyweight program: https://bit.ly/3IKypPz
△ Download my FREE Ebook to Supercharge Your Day: https://bit.ly/2wtfGpX
LETS CONNECT
△ MESSAGE IMMEDIATELY https://bit.ly/2Jg3sU6
△ CONTACT ME: https://bit.ly/2Uyo3sc
△ IG: https://www.instagram.com/mikekarpenko
△ TWITTER: https://twitter.com/mikekarpenko
△ FB PAGE: https://www.facebook.com/officialmike...
△ FB PAGE: https://www.facebook.com/mikekcoach
All Business Inquiries: https://bit.ly/2Uyo3sc
**Disclaimers: all opinions are my own, The views and opinions expressed by the guests of Fit Identity are their own and not necessarily reflect the view or position of the host, Fitnique Inc, its staff or management. Any content provided by our guests are of their own opinion, education and experience are not intended to disparage any religion, ethnicity organization, company or individual. The information contained on this podcast and the resources available for download/viewing through this podcast are for educational and informational purposes only.
Dive into the dark side of our digital age with my latest episode, I go raw, , exploring how technology consumption can take a toll on your mental and physical well-being. Join me as I unravel the hidden impacts of screen time and delve into practical strategies for reclaiming balance in an increasingly digital world. Tune in now to safeguard your health and gain insights into navigating the digital landscape mindfully
Simply put I go RAW and unscripted.
No notes, no script, outline or edits
Subscribe & Listen on Apple: https://apple.co/3N6qLCb
Subscribe & Listen on Spotify: https://spoti.fi/41yo2FZ
Free 3 Day 6-week Functional Bodyweight program: https://bit.ly/3IKypPz
△ Download my FREE Ebook to Supercharge Your Day: https://bit.ly/2wtfGpX
LETS CONNECT
△ MESSAGE IMMEDIATELY https://bit.ly/2Jg3sU6
△ CONTACT ME: https://bit.ly/2Uyo3sc
△ IG: https://www.instagram.com/mikekarpenko
△ TWITTER: https://twitter.com/mikekarpenko
△ FB PAGE: https://www.facebook.com/officialmike...
△ FB PAGE: https://www.facebook.com/mikekcoach
All Business Inquiries: https://bit.ly/2Uyo3sc
**Disclaimers: all opinions are my own, The views and opinions expressed by the guests of Fit Identity are their own and not necessarily reflect the view or position of the host, Fitnique Inc, its staff or management. Any content provided by our guests are of their own opinion, education and experience are not intended to disparage any religion, ethnicity organization, company or individual. The information contained on this podcast and the resources available for download/viewing through this podcast are for educational and informational purposes only.
Selecting the Right Fitness and Nutrition Plan That Aligns With YOU.You can pick a program on any thing you want or need there is no wrong answer. as long as it fits into the goal that you’re trying to achieve for that phase. If your goal is to show up and have consistency and friendship and community, pick the program, that will help you do that if the program is meant for you to build muscle or to burn fat, or to increase your endurance, or prep for a marathon, then pick that program. It’s a phase not a I’ll be all destination. Just know you’re gonna have an opportunity to change direction at some point.
The program that aligns with your goals
- What are your Goal
- Time
- Budget
- Understand where you are at [Assess]
- What needs to be done [Plan]
- What are you willing to do [Action]
- Do what is required. Not your best
- Pick the plan where you at - not where you think are or what is THE plan - start where you are at
- Consistency to Momentum to Success
Plans:
Fitness
picking one
Marketing
What your friends are doing
What someone that looks like you did
Overcome what you think you can do, what can do
Expectations
Ability, your intensity, the equipment you have, consistency, and your PLAN
Nutrition
Marketing
Trends
Supplements and what you can ingest
It’s like picking a cult lol calorie counting, macros, vegan carnivore, keto, Whole Foods, then you have blends and crossovers.
How much is enough protein what is too much
When to eat when not to eat
What to eat
-
Don’t buy or select based on marketing. Marketers first and foremost goal is to get you to buy something, not help you.
-
You can pick a program based on anything you need,
Final Thoughts
Subscribe & Listen on Apple: https://apple.co/3N6qLCb
Subscribe & Listen on Spotify: https://spoti.fi/41yo2FZ
Free 3 Day 6-week Functional Bodyweight program: https://bit.ly/3IKypPz
△ Download my FREE Ebook to Supercharge Your Day: https://bit.ly/2wtfGpX
LETS CONNECT
△ MESSAGE IMMEDIATELY https://bit.ly/2Jg3sU6
△ CONTACT ME: https://bit.ly/2Uyo3sc
△ IG: https://www.instagram.com/mikekarpenko
△ TWITTER: https://twitter.com/mikekarpenko
△ FB PAGE: https://www.facebook.com/officialmike...
△ FB PAGE: https://www.facebook.com/mikekcoach
All Business Inquiries: https://bit.ly/2Uyo3sc
**Disclaimers: all opinions are my own, The views and opinions expressed by the guests of Fit Identity are their own and not necessarily reflect the view or position of the host, Fitnique Inc, its staff or management. Any content provided by our guests are of their own opinion, education and experience are not intended to disparage any religion, ethnicity organization, company or individual. The information contained on this podcast and the resources available for download/viewing through this podcast are for educational and informational purposes only.
New Years Resolutions,All of them are met with stress, healthy and not so healthy stress. Our history, our habits, and even our unconscious thoughts can impact our success especially with the new year, its opportunities and the plans/systems you get into to help you grow. The more aware you are of some of the triggers that can pop up, the better equipped you’ll be to prevent them from derailing your healthy patterns. Think of triggers as events that cause a reaction in you, an automatic response in your behavior. We all face them and need to be on high alert to catch ourselves before we make unhealthy choices as a result.Some triggers that may stand between you and success are 1. Physical Triggers 2. Social Triggers3. Emotional Triggers4. Environmental Triggers5. Historical Triggers
- hysical Triggers:
- Physical Fatigue: Intense workouts can lead to physical exhaustion, which may trigger stress if not managed properly. Overtraining or pushing yourself too hard can cause stress-related injuries or burnout.
- Pain or Discomfort: Physical pain or discomfort during workouts can be a trigger, causing stress and potentially leading to a negative association with exercise.
- Social Triggers:
- Peer Pressure: Social situations where friends or colleagues encourage unhealthy behaviors, such as going out for unhealthy meals or skipping workouts, can be social triggers.
- Comparison: Constantly comparing your progress to others in your fitness community or on social media can create social triggers, leading to feelings of inadequacy or stress.
- Emotional Triggers:
- Body Image Issues: Negative self-perception and body image issues can be significant emotional triggers, causing stress and anxiety related to one's physical appearance.
- Stressors Outside of Fitness: External life stressors like work, family issues, or financial problems can spill over into your fitness journey, making it emotionally challenging to stay on track.
- Environmental Triggers:
- Gym Crowds: Overcrowded gyms can be environmental triggers for stress, making it difficult to access equipment or have a peaceful workout.
- Availability of Unhealthy Food: An environment with easy access to unhealthy food options, like fast food or vending machines, can trigger unhealthy eating habits.
- Historical Triggers:
- Past Failures: Previous failed attempts at achieving fitness goals can create historical triggers, leading to self-doubt and stress in your current efforts.
- Traumatic Experiences: Past traumatic events related to fitness or health can trigger emotional stress and hinder progress.
To mitigate these triggers and manage stress while pursuing health and fitness goals, consider the following strategies:
- Mindfulness and Self-awareness: Developing self-awareness about your triggers and emotional responses can help you identify and address them when they arise.
- Set Realistic Goals: Avoid setting overly ambitious goals that may lead to stress. Instead, set achievable and incremental milestones.
- Build a Support System: Seek support from friends, family, or a fitness community to help you navigate social triggers and stay motivated.
- Stress Management Techniques: Incorporate stress management techniques such as meditation, deep breathing, or yoga into your routine to handle emotional triggers.
- Adapt and Modify: If a specific workout program or plan is causing excessive stress, be flexible and willing to adapt or modify it to better suit your needs and mental well-being.
- Professional Guidance: Consider working with a fitness coach, nutritionist, or therapist to receive expert guidance and support in managing stress and achieving your goals.
By recognizing and addressing these triggers, you can create a more sustainable and less stressful path toward achieving your health and fitness resolutions.
Dealing with all triggers
1. Acknowledge and be aware of them
2. Validate them as they come up
3. Speak to them let them know you are not negotiating with them
4. Form solutions and but them them to bed
Any questions please reach out!
PLEASE ALWAYS consult your physician and certified experts when it comes to your health.
Connect with me further!
Subscribe & Listen on Apple: https://apple.co/3N6qLCb
Subscribe & Listen on Spotify: https://spoti.fi/41yo2FZ
Free 3 Day 6-week Functional Bodyweight program: https://bit.ly/3IKypPz
△ Download my FREE Ebook to Supercharge Your Day: https://bit.ly/2wtfGpX
LETS CONNECT
△ MESSAGE IMMEDIATELY https://bit.ly/2Jg3sU6
△ CONTACT ME: https://bit.ly/2Uyo3sc
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All Business Inquiries: https://bit.ly/2Uyo3sc
**Disclaimers: all opinions are my own, The views and opinions expressed by the guests of Fit Identity are their own and not necessarily reflect the view or position of the host, Fitnique Inc, its staff or management. Any content provided by our guests are of their own opinion, education and experience are not intended to disparage any religion, ethnicity organization, company or individual. The information contained on this podcast and the resources available for download/viewing through this podcast are for educational and informational purposes only.
Customer experience plays a pivotal role in customer behavior by driving sales and customer retention, especially when it involves providing health and wellness solutions (product, service, or service plan) that feel customized for the individual.
- Personalization: When customers perceive that a solution is tailored to their specific needs or preferences, they are more likely to feel valued and understood. This personal touch can significantly enhance the customer experience, leading to greater satisfaction.
- Increased Perceived Value: Customized solutions often carry a higher perceived value. Customers are more likely to appreciate a product or service that seems designed for their unique situation, which can justify the cost and encourage them to make a purchase.
- Emotional Connection: Tailoring solutions to individual customers can create a stronger emotional bond between the customer and the brand. Emotional connections are powerful motivators for customer loyalty and advocacy.
- Differentiation from Competitors: In a market where many products and services are commoditized, offering personalized solutions can be a key differentiator. This uniqueness can be a compelling reason for customers to choose one brand over another.
- Positive Word-of-Mouth: Satisfied customers who feel they have received a personalized experience are more likely to share their positive experiences with others, leading to word-of-mouth referrals which can be more effective and less costly than traditional marketing.
- Repeat Business: Customers who have had a positive, customized experience are more likely to return for future needs. This repeat business is often more profitable than constantly acquiring new customers.
- Data-Driven Insights: The process of customizing solutions allows businesses to gather valuable data about customer preferences and behaviors. This data can be used to improve products and services, further enhancing the customer experience.
- Problem-Solving Approach: A focus on providing customized solutions shows that a company is committed to solving the customer’s specific problems, which can build trust and credibility.
- Increased Engagement: Customization can lead to increased engagement with the brand, as customers feel more involved and their feedback valued.
- Long-Term Relationships: By consistently meeting individual needs, businesses can develop long-term relationships with customers, which are essential for sustained success and growth.
A customer experience that offers personalized solutions not only satisfies immediate needs but also builds a foundation for long-term loyalty and advocacy, which are crucial for driving sales and retaining customers.
Any questions please reach out!
PLEASE ALWAYS consult your physician and certified experts when it comes to your health.
Connect with me further!
Subscribe & Listen on Apple: https://apple.co/3N6qLCb
Subscribe & Listen on Spotify: https://spoti.fi/41yo2FZ
Free 3 Day 6-week Functional Bodyweight program: https://bit.ly/3IKypPz
△ Download my FREE Ebook to Supercharge Your Day: https://bit.ly/2wtfGpX
LETS CONNECT
△ MESSAGE IMMEDIATELY https://bit.ly/2Jg3sU6
△ CONTACT ME: https://bit.ly/2Uyo3sc
△ IG: https://www.instagram.com/mikekarpenko
△ TWITTER: https://twitter.com/mikekarpenko
△ FB PAGE: https://www.facebook.com/officialmike...
△ FB PAGE: https://www.facebook.com/mikekcoach
All Business Inquiries: https://bit.ly/2Uyo3sc
**Disclaimers: all opinions are my own, The views and opinions expressed by the guests of Fit Identity are their own and not necessarily reflect the view or position of the host, Fitnique Inc, its staff or management. Any content provided by our guests are of their own opinion, education and experience are not intended to disparage any religion, ethnicity organization, company or individual. The information contained on this podcast and the resources available for download/viewing through this podcast are for educational and informational purposes only.
My breakdown of Dig Deeper Training Program from Beachbody aka BODI ShaunT creator of Insanity, T20, and host of Trust and Believe Podcast.
The Dig Deeper program offers a comprehensive approach to fitness, emphasizing volume, effort, and intensity. It's designed for a variety of fitness enthusiasts, from those seeking general health improvements to those aiming for specific physique changes. With its structured phases and diverse workout routines, it promises to be a transformative experience for committed individuals.
Included is information and my opinions intended for educational purposes to help you with you health and fitness goals.
Full blog write up on Dig Deeper: https://bit.ly/482VtUe
What to Expect
- Workout Types:
- SETs and Reps:
- Intensity and Effort:
Phase Breakdowns
1. Phase 1: Endurance and Hypertrophy (GIANT SETS)
2. Phase 2: Sculpt and Define (Super and Triple Sets)
3. Phase 3: Build Muscle Strength and Power? (Variety of Set Sizes)
Ideal Candidates
**My Pros & Cons
Additional Tips and Recommendations**
Subscribe & Listen on Apple: https://apple.co/3N6qLCb
Subscribe & Listen on Spotify: https://spoti.fi/41yo2FZ
Free 3 Day 6-week Functional Bodyweight program: https://bit.ly/3IKypPz
△ Download my FREE Ebook to Supercharge Your Day: https://bit.ly/2wtfGpX
Connect with me further!
△ Download my FREE Ebook to Supercharge Your Day: https://bit.ly/2wtfGpX
LETS CONNECT
△ MESSAGE IMMEDIATELY https://bit.ly/2Jg3sU6
△ CONTACT ME: https://bit.ly/2Uyo3sc
△ IG: https://www.instagram.com/mikekarpenko
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△ FB PAGE: https://www.facebook.com/officialmike...
△ FB PAGE: https://www.facebook.com/mikekcoach
All Business Inquiries: https://bit.ly/2Uyo3sc
**Disclaimers: all opinions are my own, The views and opinions expressed by the guests of Fit Identity are their own and not necessarily reflect the view or position of the host, Fitnique Inc, its staff or management. Any content provided by our guests are of their own opinion, education and experience are not intended to disparage any religion, ethnicity organization, company or individual. The information contained on this podcast and the resources available for download/viewing through this podcast are for educational and informational purposes onl
The health, wellness, and fitness trends for 2023 are diverse and focus on various aspects of well-being, from exercise to mental health. Along with my 2024 trend predictions. These trends reflect a broader shift towards a more holistic and personalized approach to health and wellness, emphasizing mental well-being, and the integration of technology into wellness practices
Top Fitness Trends of 2023:1. Hormone Therapy for Men and Women: Focused on balancing hormones for better overall health. 2. Semaglutide (Wegovy): A medication gaining popularity for weight management. 3. Gaining Weight: Emphasis on healthy weight gain, particularly muscle mass. 4. Mental Health: Increased focus on the mental aspects of fitness and wellness. 5. Body Positivity: Embracing and celebrating all body types. 6. Health Esteem: A term that might refer to self-esteem related to one’s health. 7. Wearable Trackers and Data: Using technology like sports vests and biometric scales for fitness tracking. 8. High Protein Diets (Favoring Animal Protein): Prioritizing animal sources of protein over plant sources. 9. Monitoring Blood Sugar: For better management of diet and overall health. 10. Longevity: Focus on practices that promote a longer, healthier life. 11. Walking and LISS (Low-Intensity Steady State): Emphasis on walking and other low-intensity exercises for fat burning. 12. Introduction of AI: Using artificial intelligence in fitness and health regimes. 13. Nootropics and Microdosing (e.g., Ayahuasca, Ketamine): Using certain substances for cognitive enhancement. 14. Everything in Moderation: A balanced approach to diet and lifestyle. 15. Shift from Personalities/Influencers to Experts: Valuing professional expertise over celebrity endorsements. 16. Beginning of Specificity in Solutions: Tailored fitness and health solutions. 17. Cold Plunge: Using cold water immersion for recovery and health benefits. 18. Sleep Data: Monitoring and analyzing sleep patterns for better health. 19. Concerns in Gyms (Filming, Privacy): Issues related to privacy and respect in gym environments. 20. Saunas: Continued popularity for relaxation and health benefits.
Left Out Off List But Should Be On1. Gut Health 2. Low/No Alcohol 3. Sleep Supplement 4. Focus on Cortisol Hormone
2024 Health Trend Predictions:1. High-Impact and Strength Training: Focusing more on intense and muscle-building workouts. 2. Specificity in Training: Personalized and targeted fitness programs. 3. Shift Away from Group Exercise: More individualized training approaches. 4. Increased Acceptance and Use of AI: Further integration of AI in health and fitness. 5. Weight Loss: Continues to be a primary goal for many. 6. Increasing Focus on Health and Appearance: A dual focus on looking good and being healthy. 7. Dominance of Experts over Influencers: Preference for professional advice over celebrity endorsements. 8. Data Collection in Fitness: Enhanced use of data to inform health decisions. 9. Ketogenic Diet: Continued popularity of low-carb, high-fat diets for weight loss and health. 10. Balancing Hormones: Focus on hormonal health for overall well-being. 11. From Saunas to Red Light Therapy: Expanding the range of wellness therapies. 12. Female Hormone Wellness Programs: An increasing focus on programs specifically tailored to women's hormonal health, including specialized workouts and supplements. 13. Use of Peptides and Homeopathic Remedies: The integration of peptides, which are short chains of amino acids, and homeopathic remedies into wellness routines. 14. Platforms Dedicated to Female Hormonal Health: The emergence or growth of digital platforms and services dedicated to women's hormonal wellness, offering resources, tracking tools, and community support. 15. Enhanced Focus on Blood Work: A greater emphasis on regular blood work as a means to personalize health and fitness plans, monitor wellness, and make informed decisions about supplements and dietary choices. 16. Male Hormone Wellness Programs: Increased focus on programs that cater specifically to men's hormonal health. This would include managing and optimizing testosterone levels, which play a crucial role in various aspects of male health and fitness. 17. Use of Peptides in Male Wellness: Incorporation of peptides in male wellness routines, aimed at supporting muscle growth, fat loss, and overall hormonal balance. 18. Human Growth Hormone (HGH) and IGF-1 Stimulators: The use of HGH and Insulin-like Growth Factor 1 (IGF-1) stimulators in male wellness programs. These elements are crucial in muscle development, recovery, and overall physical performance.
This list reflects a diverse and comprehensive approach to health and wellness, integrating both physical and mental aspects, and increasingly using technology and data for personalized health solutions.Any questions please reach out!
PLEASE ALWAYS consult your physician and certified experts when it comes to your health.
Connect with me further!
△ Download my FREE Ebook to Supercharge Your Day: https://bit.ly/2wtfGpX
LETS CONNECT
△ MESSAGE IMMEDIATELY https://bit.ly/2Jg3sU6
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All Business Inquiries: https://bit.ly/2Uyo3sc
**Disclaimers: all opinions are my own, The views and opinions expressed by the guests of Fit Identity are their own and not necessarily reflect the view or position of the host, Fitnique Inc, its staff or management. Any content provided by our guests are of their own opinion, education and experience are not intended to disparage any religion, ethnicity organization, company or individual. The information contained on this podcast and the resources available for download/viewing through this podcast are for educational and informational purposes only.
Manage the end of the year with ease and simplicity. Learn how to cut out the stress and not be overwhelmed while being consistent to gain momentum for the new year
Creating a health and fitness plan tailored to the holiday season's unique challenges involves balancing effectiveness with flexibility. Here's how to manage holiday chaos with a plan that is neither too strict nor too advanced:
- Set Realistic Goals: Understand that the holidays are a busy time, so set achievable fitness and health goals. This might mean shorter workouts or maintaining your current weight instead of losing weight.
- Flexible Workout Routines: Opt for workouts that can be adjusted in length and intensity. For example, if you usually do an hour at the gym, have a 20-30 minute home workout plan as a backup for busier days.
- Incorporate Physical Activity into Holiday Activities: Turn holiday shopping into a walking workout, dance to festive music, or play active games with family. This approach integrates fitness into your daily routine without feeling like a chore.
- Mindful Eating, Not Restrictive Dieting: Instead of trying to avoid holiday treats completely, focus on moderation and mindful eating. Enjoy your favorite foods in smaller portions and balance them with healthy meals.
- Stay Hydrated and Well-Rested: With the hustle and bustle, it's easy to neglect basic needs. Ensure you're drinking enough water and getting sufficient sleep, as both are crucial for overall health and stress management.
- Stress Management Techniques: Incorporate relaxation practices such as yoga, meditation, or deep breathing exercises into your routine. These can be particularly helpful in managing holiday stress.
- Plan Ahead: Look at your calendar and plan your workouts and meals around your holiday schedule. Knowing in advance when you might be busy helps in maintaining consistency.
- Accountability and Support: Have a workout buddy or join a community group. Sharing your goals with others can provide motivation and accountability, especially during challenging times.
- Keep It Fun and Enjoyable: Choose activities that you enjoy. If you love dancing, include dance workouts. If you prefer quiet time, try walking or yoga. Enjoying your fitness routine is key to consistency.
- Self-Compassion and Flexibility: Understand that it's okay to miss a workout or indulge a bit more on certain days. The holiday season is for enjoyment, so be kind to yourself and adjust your plan as needed.
By focusing on balance and flexibility, you can successfully navigate the holiday season, keeping your health and fitness in check without overwhelming yourself.Any questions please reach out!
PLEASE ALWAYS consult your physician and certified experts when it comes to your health.
Connect with me further!
△ Download my FREE Ebook to Supercharge Your Day: https://bit.ly/2wtfGpX
LETS CONNECT
△ MESSAGE IMMEDIATELY https://bit.ly/2Jg3sU6
△ CONTACT ME: https://bit.ly/2Uyo3sc
△ IG: https://www.instagram.com/mikekarpenko
△ TWITTER: https://twitter.com/mikekarpenko
△ FB PAGE: https://www.facebook.com/officialmike...
△ FB PAGE: https://www.facebook.com/mikekcoach
All Business Inquiries: https://bit.ly/2Uyo3sc
**Disclaimers: all opinions are my own, The views and opinions expressed by the guests of Fit Identity are their own and not necessarily reflect the view or position of the host, Fitnique Inc, its staff or management. Any content provided by our guests are of their own opinion, education and experience are not intended to disparage any religion, ethnicity organization, company or individual. The information contained on this podcast and the resources available for download/viewing through this podcast are for educational and informational purposes only.
I do a deeper dive into the programming details, phases, emotions that make total body workouts on the best options for most fitness enthusiasts. This might be the episode that changes your understanding and outlook on total body and traditional muscle splits.
I take you inside my clients and my personal exerpeience and success with total body "programmed" workouts.
The value of varied sets, reps, weight choice and rest to build strength power and endurance to put stress on muscles and CNS; Central Nervous System all in the same week, week after week to increase your total fitness and wellness.
Total Body Workouts:
1. Time-Efficient: Total body workouts can be time-efficient because they target multiple muscle groups in a single session. This is especially beneficial if you have a busy schedule.
2. Frequency: You can perform total body workouts more frequently (3-4 times a week) since each muscle group gets some stimulation in each session.
3. Functional Strength: Total body workouts often focus on compound exercises that mimic real-life movements, enhancing overall functional strength and athleticism.
4. Caloric Burn: They can promote higher calorie expenditure per session due to the involvement of larger muscle groups.
5. Stress: lower stress levels on muscle groups and CNS daily, Ability to be in a plan that is not too advanced for you.
6. Recovery: quicker recovery of the body and muscle to maximize your ability to perform at your highest level daily.
7. Consistency: higher ability to be consistent to build patterns and habits to fall back on in times of stress
8. Flexibility: ability to easily flex your plan with a busy schedule
Splits (Muscle-Specific Workouts):
1. Targeted Development: Splits allow you to focus on specific muscle groups during each session, which can be more effective for hypertrophy (muscle growth) in those areas.
2. Recovery: Muscles need adequate rest for recovery and growth. Splits provide more recovery time for each muscle group.
3. Variety: You can include a wider range of exercises targeting specific muscles, helping you address weaknesses or imbalances.
4. Customization: Splits can be tailored to your goals. For example, you can prioritize upper body, lower body, or core development as needed.
In summary, total body workouts are great for overall fitness, functional strength, and time efficiency, while splits are more specialized for targeting specific muscle groups and achieving hypertrophy. Your choice should depend on your goals and how your body responds to each approach. Some individuals even use a combination of both, incorporating total body workouts for general fitness and splits for muscle-specific goals. The key is to maintain consistency and progressive overload in your workouts, regardless of the approach you choose.
Any questions please reach out!
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I discuss my last 2 years of using total body workouts rather then muscle specific workouts to develop into a more well rounded performance based wellness human and how they can help you do the same.
Total body workouts are great for overall fitness, functional strength, and time efficiency, while splits are more specialized for targeting specific muscle groups and achieving hypertrophy. Your choice should depend on your goals and how your body responds to each approach.
Some individuals even use a combination of both, incorporating total body workouts for general fitness and splits for muscle-specific goals. The key is to maintain consistency and progressive overload in your workouts, regardless of the approach you choose.
PLEASE ALWAYS consult your physician and certified experts when it comes to your health.
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**Discussion Points:
Stay ConnectedStay connected to doing, practicing, the journey, not on the goal, but doing small actions and their process over and over. Having focus on the goal is going to be achieved, doesn't need your focus. Achievement is going to happen. The success of showing up to the process and its actions will give you affirmation that what you are doing is working(successful) with make it easier for you to continue.
Start SmallStarting with overly ambitious goals can quickly become overwhelming, which can deter you from sticking to your plan. Begin with small, manageable changes and progressively build upon them. Make it a RoutineThe more integrated your fitness regimen is in your daily routine, the more likely you are to stick with it. Choose a regular time each day for your workouts, meal prepping, or other health-related activities.
Get my Free Accountability Tracking Calendar here: https://bit.ly/3RaPjvK Set Achievable GoalsYour long-term vision might be to lose a lot of weight, run a marathon, or achieve a high level of fitness, but it's important to set smaller, achievable milestones along the way. Celebrating these small wins can motivate you to stay consistent. Plan AheadPlan your meals and workouts a week in advance whenever possible. Having a plan in place removes decision fatigue and makes it easier to stay on track. Track Progress**Keep a record of your activities, meals, and even emotions. This data can provide insights into your habits, help you understand what's working and what isn't, and serve as motivation to keep going.
Get SupportWhether it’s a workout buddy, a supportive friend, or an online community, having someone to share your challenges and victories with can make a huge difference. Listen to Your BodyWhile consistency is important, it's also crucial to listen to your body. If you're feeling sick, overly fatigued, or have a minor injury, give yourself permission to take it easy and recover. Adapt and ModifyLife happens, and there will be times when you can't stick to your routine. Instead of seeing it as a failure, adjust your plans and continue from where you left off. Use TechnologyFitness trackers, apps, and other tech tools can help you monitor your activity levels, track your diet, and even remind you to move. Make it FunIf you’re not enjoying your activities, you're unlikely to stick with them for long. Try different types of exercises, cooking methods, or even varying your workout locations to keep things interesting. Be Kind to YourselfWe all have setbacks. Rather than beating yourself up over a missed workout or an unhealthy meal, acknowledge it, learn from it, and move on.
Educate YourselfThe more you know about health, fitness, and nutrition, the more empowered you'll be to make informed choices that are aligned with your goals.
Remember, consistency doesn’t mean perfection. It's about making health and fitness an integral part of your lifestyle, rather than something you do occasionally.PLEASE ALWAYS consult your physician and certified experts when it comes to your health.
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Key take aways
- True acknowledgement of where you at
- Take inventory of all of your current pattens and habits
- Acceptance what you are currently doing is the obstacle to where you want to be
- There is a gradual process to developing patterns
- There are stages to health
- Program, plan and system selection based on where you at is important to success
- People are failing due to choosing a program too detailed and trying to jump stages to success
- Practice is where actions become skills
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How is Ai going to work with the Health and Fitness industy in the future. How can you use Ai to increase your results on your health journey.
AI is expected to have a profound impact on the fitness industry. Here are a few ways AI may influence this field:1. Personalized Fitness Programs: AI can analyze an individual's preferences, goals, and health data to offer tailor-made fitness programs. These programs can evolve and adapt over time, ensuring efficient and effective workouts.2. Virtual Coaching: AI-powered virtual coaches can provide personalized guidance and motivation to users. These coaches can analyze movement patterns, offer real-time feedback, and adapt workouts based on performance, helping users maximize their results.3. Wearable Devices: With AI, wearable fitness devices can provide deeper insights into health metrics, such as heart rate, sleep patterns, and calorie expenditure. AI algorithms can interpret this data, offer personalized recommendations, and alert users to potential health risks.4. Exercise Analysis: AI algorithms can analyze exercise videos or monitor movements during workouts to provide instant feedback on form and technique. This can help prevent injuries and optimize performance.5. Data-driven Insights: AI can analyze large amounts of fitness data to identify trends, correlations, and patterns that can lead to better workout routines, nutritional recommendations, and injury prevention strategies.6. Virtual Reality (VR) Workouts: AI combined with VR technology can create immersive workout experiences, providing users with virtual environments, interactive challenges, and an engaging way to stay active.7. Accessible Fitness: AI could democratize access to fitness resources by providing affordable virtual personal trainers, workout plans, and fitness tracking tools to individuals worldwide.However, it's important to note that AI should complement human expertise, not replace it completely. While AI can enhance the fitness experience, human trainers and experts will continue to play a crucial role in providing personalized guidance, support, and motivation.
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I discuss the exact conversations and topics I coach, mentor and train people with. to achieve longterm fitness and health success
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Delusional vision is where clarity lives!
1 Page Dream Life Floor Plan [FREE]https://bit.ly/3Lm4gYDMY DREAM LIFE BLUEPRINT WORKBOOK [Buy Now]https://bit.ly/3UYQwpQWhat is MY DREAM LIFE BLUEPRINT WORKBOOK [Video]https://bit.ly/3LnWjSz
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Calories, The focus on recommended intake rather then on your caloric burn. The shift that increases your weight-loss success.
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It's tough to hear not right now, or no when providing a service. Especially one you personally value.
I was in the gym and the topic of free and cost in fitness industry was a conversation. I do jumped on the podcast as soon as I got home to bring conversation to the topicThanks for listening.
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That little voice in the back of your head nags you to improve your physical appearance, amp up your performance, or just feel better. You want to look and feel great.If you’re like most people, you don’t want to just get there. You want to stay there. It’s much easier to achieve lasting results than you think.
The key to success? You have to make several changes, all in sync with each other. Whether it’s the start of your fitness journey or you’re a fitness veteran, the foundation is the same. You need to understand your fit identity and then evolve it!Thanks for listening.
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The Daily Grind Planner: https://bit.ly/3YwSq1z
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What is Healthy & Fit? Is there standard to being healthy and fit, or is it individualized? The standard has certainly evolved since started working out, thinking about my own health and being in the business of wellness.
Would love to hear your thoughts on this subject.
Consider to Prep for Your 2023 Fitness Plan
- What is your goal - write it out
- Budget
- Program Choice
- Time Availability
- Nutrition plan
- Supplements
- Accountability
- Equipment
- Success Measurement
- Fun
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1:15 Where did it all start – The Beginning Identity3:15 The Teenage Years6:45 Separation identity 9:30 College Identity 11:53 California Identity – Working in Fitness13:30 Midnight Alarms & Calorie Intake15:!5 Foundation Bricks: Consistency & Focus 16:05 Arnold Schwarzenegger Encyclopedia: Do It & Be Large18:07: My Passion becomes Fitness: In-home Fitness19:04 Job: Product and Fitness Program Testing 20:22 The Cycle of Emotions in an In-Home Fitness Program – 30 Days Completed23:40: The Birth of the Mission of Fit Identity25:13: Life Changing Moment 2006-200725:42: Testimony “The Story Everyone Needs to Hear”28:30 Eye Opener: Fit Identity Skill Set & The Way I Live My Life
30:00 What does Fit Identity Mean: Think Eat Move32:00 Fit Identity DNA33:33 Fit Identity Logo 35:00 Closing △ Join the Health & Fitness Accountability Group Here: https://bit.ly/3fonWNT
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