Willpower Not Required: Recent Episodes
Lauren Whitfield
Each short episode of this podcast is packed with a quick, effective and real life wellness tip you can add into your busy life now! Lauren Whitfield, owner of Fired Up Fitness, uses her knowledge, experience and lessons she’s learned the hard way to help you make small but effective changes in your life to help you reach your goals regardless of your current circumstances-willpower not required.
What we eat doesn’t just affect our physical health, it can also affect our mental and emotional health.
Today's episode highlights 5 specific nutrients that can help our body manage stress and boost our mental and emotional health.
____________________________________
If you are currently having trouble coping or struggling with your mental or emotional health it’s important to seek the help of a trusted professional. Today’s episode is intended to help you identify the connection between nutrition and mental health and is not intended as a treatment or cure.
Services available in Canada - https://www.canada.ca/en/public-health/services/mental-health-services/mental-health-get-help.html
Services available in USA - https://www.nimh.nih.gov/health/find-help
Global supports - https://checkpointorg.com/global/
____________________________________
Other episodes referenced:
Tip #14 - Hype Up Your Hydration
Tip #91 - Fuel Up On Fats
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Today's episode is about fascia and myofascial release.
Learn how self myofascial release can help reduce pain and improve flexibility & range of motion.
Click here for a few examples of effective self myofascial release exercises.
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Focusing on optimal wellness is important if we want to live a long, happy and fulfilling life. That’s why in today’s episode I wanted to talk about ways we can integrate wellness into our everyday lives. It doesn’t need to be complicated or overwhelming. Each small action you take represents a shift in the way you interact with the world as you move through it. Small behaviors each day will contribute to the improvement in our overall health and vitality.
____________________________________
Other episodes referenced:
Use Your Breath To Manage Your Stress
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
I’m just too tired to workout. Have you ever said that to yourself?
I’m pretty sure each and every one of us would have to say yes (maybe in between a yawn and another sip of coffee).
Feeling tired or downright exhausted is one of the most common barriers to physical activity. If you can barely pull yourself out of bed, how are you supposed to drag yourself through a workout?
Listen to today's episode to find out!
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
While they may be infamous for their gassy impact on your digestive system, there are plenty of benefits of beans that make it worth including them as a regular part of your diet.
That’s why today’s episode is all about beans, what they are, how they benefit your health and easy ways to include them in your weekly meal plan. Oh and a few tips to reduce that gassy impact.
____________________________________
Other episodes referenced:
Tip #32 - Fill Up On Fiber
Tip #44 - Pump Up Your Protein
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Have you ever walked into a crowded unfamiliar room and felt like all eyes were on you? Or felt like that zit on your forehead or stain on your shirt is drawing everyone's attention?
It’s a feeling we have all had at some point in our lives. Why do we feel this way? Why do we sometimes overestimate how likely other people are to notice negative things about us?
Well we can thank a cognitive bias called the Spotlight Effect for this one!
This effect can strongly influence our thinking in so many situations, so it’s important to understand it, especially when it comes to making ourselves feel less self-conscious and more confident.
That’s why it’s the topic of today’s podcast. Why it happens, and how can we reduce the degree to which it influences us so we can get on with doing the things we want to do to improve our health and wellness.
____________________________________
If you are finding it difficult to manage your mental or emotional health, it’s so important to seek help. Follow the links below to access support. You are never alone and even if it doesn’t feel like it right now….things will get better...there is always a light at the end of the tunnel when you keep moving forward.
Click here for services available in Canada
Click here for services available in USA
Click here for global supports
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
How often do you move sideways in your daily life? Probably not very often. Most of our movement is forwards because we tend to lead with our eyes.
Today’s episode is all about lateral movements/exercises, their benefits and how to incorporate them into your regular routine.
____________________________________
Other episodes referenced:
Episode 102 - Remember Your Sixth Sense
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
If you are looking for a quick and healthy weekday meal (and who isn’t really) then you will want to master the one pan meal.
What is the one pan meal you ask? Listen to today's episode and find out.
Click here to check out the recipe for one of my fav one plan meals - Sheet Pan Greek Chicken
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
I’ve talked a lot on this podcast about consistency over perfection. Today I wanted to delve a little deeper into that concept; specifically the power of consistency when it comes to achieving your goals and maintaining that success long term. More importantly I want to give you a few tips on HOW to be consistent.
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
There are many key benefits to including isometric exercises into your fitness routine.
What are isometric exercises and what are those benefits? Listen to today's episode to find out so you can reap the rewards of holding still.
Click here for pictures and descriptions of the exercises discussed.
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Most dietary guidelines encourage us to eat plenty of “nutrient dense” foods to maintain a healthy weight, reduce our risk of disease and improve our overall physical and mental health. Great....but what exactly are nutrient dense foods?
Nutrient density is another buzz word that can be thrown around so often in the health and fitness space that it kind of loses its meaning. In today's episode I’m going to talk about what nutrient density actually means, what foods fall under this category and a few easy ways to get a little more dense.
Other episodes referenced:
Tip #35 - Meal Plan Ahead
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Do your muscles need to feel stiff and sore following a workout to know that it was effective?
Many people think that they need to feel sore after a workout to know that they’ve worked hard enough.
This is another common fitness myth that I'd like to bust in today’s episode. Listen in to find out more!
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Procrastination, we all do it…some of us more than others.
We put off doing things that we know are good for us like working out or going to the doctor for a check up. We avoid doing things that we have to or feel like we should do like taxes or a nagging home repair.
Why do we do it? It’s not like we receive any benefit from it. In fact we pay for it later. Procrastination often makes us feel bad about ourselves and creates stress and frustration in our lives. It delays or even outright prevents us from reaching the goals we set for ourselves.
Listen in on today's episode to learn about why we procrastinate and how we can overcome it.
____________________________________
Click here for more information about learning to identify your emotions using the feelings wheel.
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Is organic food better for you? Is non-organic food less nutritious or unhealthy?
In today's episode I talk about the differences between organic and non-organic foods and, of course, bust a few myths along the way.
EWG's Shopper Guide to Pesticides in Produce - https://www.ewg.org/foodnews/clean-fifteen.php
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
In episode 79 I talked about the benefits of multi-joint or compound exercises. In other words, exercises that work multiple muscle groups across more than one joint.
Today's episode is all about Isolation or single-joint exercises. These exercises work (or isolate) just one muscle group.
I personally love compound exercises - they provide the biggest bang for your buck and allow you to work many muscles in a short period of time. However isolation exercises serve a very important purpose and shouldn't be overlooked.
Listen to today's episode to learn the benefits of isolation exercises.
Pictures and full descriptions of exercises listed can be found on the blog at https://firedupfitness.ca/blog/benefits-of-isolation-exercises/
____________________________________
Other episodes referenced: Tip #79 - Get Multi-Jointed
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
I’m not talking about those insects that spoil a picnic - these ants are inside your head and spoil a good mood. They are a cognitive distortion otherwise known as Automatic Negative Thoughts.
I talk a lot on this podcast about cognitive distortions and biases. They can cause stress and anxiety in our lives and keep us stuck, unable to reach our goals. However, once we identify them we can use them to our advantage to eliminate unhealthy habits and improve our mental and emotional health. Identified and used correctly they can help propel us forward.
Listen to today's episode to learn about Automatic Negative Thoughts (ANTs) and how you can corral them :)
If you are finding it difficult to manage your mental or emotional health, it’s so important to seek help. Follow the links below to access support. You are never alone and even if it doesn’t feel like it right now….things will get better...there is always a light at the end of the tunnel when you keep moving forward.
Click here for services available in Canada
Click here for services available in USA
Click here for global supports
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
So-called "diet foods" can be very deceiving.
They’re covered with labels reading fat-free, low-fat or low calorie and seem like a no-brainer choice when you are trying to lose a little weight.
However there are issues with including these types of foods in your diet. Listen to today's episode to learn more.
____________________________________
Other episodes referenced:
Tip #2 - Make A Grab-and-Go Snack List
Tip #23 - Healthy Halo Effect
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Next to the shoulder, the hip joint has the largest range of motion in the body. Unfortunately prolonged sitting can cause the muscles around the joint to become tight which can lead to reduced mobility and potentially pain.
Listen to today's episode to learn about the potential issues that result from tight hips & hamstrings and ways to improve mobility and reduce your risk of pain & injury.
Click here for pictures & full descriptions of the exercises referenced in this episode.
____________________________________
Other episodes referenced:
Tip #88 - Save Your Shoulders
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
If you normally wear a fitness tracker or smart watch you’ve no doubt noticed that one of the health indicators tracked is Heart Rate Variability.
What is heart rate variability and why should we pay attention to it?
Listen to today's episode to find out.
____________________________________
Other episodes referenced:
Quick Tip Bonus Episode - Use Your Breath To Manage Stress
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Calcium is the most abundant mineral in the body and is required for many basic functions. It is classified as an essential nutrient because the body doesn’t produce it so it’s crucial that we make sure to get adequate amounts in our diet.
Listen to today's episode and find out how much you need for optimal health and the best sources.
Click here for the International Osteoporosis Foundation online calcium calculator
Click here for a quick and healthy calcium rich recipe
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Today's episode is about a common cognitive bias called the Frequency Illusion. The basic idea behid it is that once you become consciously aware of something, you start to notice it everywhere.
Learn how to use the Frequency Illusion to your advantage to create new healthy habits or eliminate old habits that aren’t serving you.
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Strength training has had such an impact in my life, not only with my physical health and fitness but also my confidence and mental health. Strength training should be a part of everyone’s routine and in my opinion, especially women.
Now despite the proven benefits, unfortunately many women shy away from strength training as a result of some pretty big myths and misconceptions.
So let’s bust those myths so everyone can just get on with getting strong!
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Knee pain is one of the most common orthopedic conditions for which people seek medical treatment.
Today's episode contains tips on how to maintain or improve strength and stability in this impressive joint and keep you active and pain free!
Follow the link below for pictures and full descriptions of the exercises referenced.
https://firedupfitness.ca/blog/kick-away-knee-pain/
____________________________________
Other episodes referenced:
Tip #60 - Get Your Head In The Game - https://anchor.fm/willpowernotrequired/episodes/Tip-60---Get-Your-Head-In-The-Game-e18h0nr
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Today's episode is all about delightful discipline :)
Learn how to use delightful discipline to reach your goals and be happier along the way.
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
While we like to think that we are always in control of our choices, our brains however are lazy and are often making decisions on autopilot.
In fact, according to many experts on behaviour, we make the majority of our decisions quickly, under pressure, based largely on intuition, and unconsciously guided by biases. As a result, our environment and how choices are presented to us, has a huge impact on the choices we eventually make.
This is the basis of the ‘nudge theory’ also known as choice architecture.
Listen to today's episode to learn how to use choice architecture to set up your environment in such a way that healthy choices are a no-brainer.
____________________________________
Other episodes referenced:
Tip #5 - Set your environment up for success - https://anchor.fm/willpowernotrequired/episodes/Tip-5---Set-Your-Environment-Up-For-Success-e10aruu
Tip #47 - Make mealtime convenient - https://anchor.fm/willpowernotrequired/episodes/Tip-47---Make-Mealtime-Convenient-e178prl
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
As kids, we learned all about the 5 senses - touch, sight, taste, smell and hearing. But did you know that there is a 6th sense?
I’m not referring to intuition or the ability to predict the future (or the 1999 movie by M. Night Shyamalan).
I’m referring to the sense of where our body is in space. Our 6th sense- called proprioception.
Listen to today's episode to learn about your sixth sense and a few exercises that will keep it sharp!
________________________________________________________________________
Click here for pictures & descriptions of the exercises discussed.
________________________________________________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
The vagus nerve is the longest nerve in your body.
The word “vagus” means wandering in Latin. This is a very appropriate name, as the vagus nerve wanders from the brain to many important organs throughout the body including the heart, lungs and digestive organs.
Because of its influence on heart rate, breathing and digestion it forms a key part of the parasympathetic nervous system (otherwise known as rest and digest) and that’s why it is the topic of today’s episode!
The vagus nerve plays a big role in our stress response which has an impact on our mental and therefore overall health.
Listen to today's episode to find out how you can stimulate your vagus nerve and improve your body's response to stress.
____________________________________________________
Other episodes referenced:
Quick-Tip Bonus Episode
_____________________________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
I can’t believe this is my 100th episode! I am so excited to celebrate with you.
To honour this milestone, I wanted to have a little fun. Today I’m going to talk about a few crazy and weird health myths.
- If you swallow your gum, does it stay in your stomach for 7 years?
- Do carrots give you night vision?
- If you stop weight training, does your muscle turn to fat?
- Are there specific regions on your tongue for tasting sweet, salty, sour, and bitter known as the tongue map?
Thank you so much for joining me on this ride to 100 episodes! I am having a great time and am learning and growing right along with you.
I hope that by listening to this podcast, you have gained a little knowledge, some new skills and a bunch of motivation to go out and reach your healthy lifestyle goals - willpower not required!
_________________________________________________________________
Episodes referenced:
Tip #23 - Be Aware of The Healthy Halo
Tip #62 - The Fat Burning Zone Myth
Tip #90 - The myth that you have to sweat in order to get a good workout
Tip #92 - Avoid The Ostrich Effect
Tip #96 - The myth of negative calorie foods.
_________________________________________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
If we ask the right questions, we will find the right solutions.
The 5 whys is a system of using questions to come to the heart of the problem at hand. It can also be used to help us define our goals and find the best path to achieving them.
Listen to today's episode to find out how to use The 5 Whys in your own life.
_______________________________________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
In past episodes of this podcast, I have extolled the benefits of cooking more of your meals at home. But let's be honest, it’s not like you can (or even want) to eat every single meal at home.
Eating out is fun! It’s a social activity with family and friends. It’s convenient when you are on the run and it’s a part of learning the local culture when you are traveling.
Today's episode is full of tips for how to make healthy choices when you are not eating at home.
______________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
If you are listening to this episode on the date that it airs, it’s Valentine's Day.
While many people are rushing around getting last minute dinner reservations and boxes of chocolate, I wanted to focus on a different kind of love.
The love of fitness.
Now I’m not talking about just establishing a fitness routine or building a healthy habit. I’ve touched on that in previous episodes. I’m talking about how you can actually fall in LOVE with fitness!
Yes it’s true, fitness can be a part of your life that you not only enjoy, but look forward to! All it takes is finding the right activity. Listen in to learn how.
_________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
I’m not sure where the term negative-calorie food originated, however it pops up every now and then -especially in the new year when diets and weight loss are in the forefronts of many people’s minds.
So what exactly is a negative calorie food, and can it actually help us lose weight? Listen to today's episode to find out.
__________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Supersetting is a strength training method in which you perform two exercises, one after the other, with no rest in between.
Learn about the benefits of this type of workout and how to add it to your fitness routine.
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
I’m sure you’ve heard the quote by Theodore Rosevelt “Comparison is the thief of joy”.
It’s true that comparing ourselves to others can lead us to feel inadequate, however it can also motivate us to achieve our goals.
In today’s episode I wanted to talk about that comparison fairy - specifically about when her fairy dust sprinkles us with negative feelings and when it inspires us to go after our goals.
_________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Officially called exercise-related transient abdominal pain, the side stitch is a sharp pain that occurs in your upper abdomen just below your rib cage. It can occur on either side but it’s most commonly felt on the right.
Listen to today's episode to find out why we get side stitches when we workout, what to do when you get one and how to avoid them happening altogether.
____________________________________
Other episodes referenced:
Tip #65 - Stand Tall - https://anchor.fm/willpowernotrequired/episodes/Tip-65---Stand-Tall-e1968jj
Tip #21 - Concentrate On Your Core - https://anchor.fm/willpowernotrequired/episodes/Tip-21---Concentrate-On-Your-Core-e12k9mv
____________________________________
Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
The Ostrich Effect is a cognitive bias happens when we make the decision (consciously or unconsciously) to avoid information even in cases where that information could lead to a positive outcome overall.
It was originally coined to describe the tendency of stock market investors to check the stock market often when markets are performing well and actively avoid checking when they are not.
More related to our health and wellness, it can show up as:
- avoiding going to the doctor to avoid a potentially negative health diagnosis
- avoiding the scale after a vacation to avoid seeing a potential weight gain
- putting off keeping a food journal to avoid seeing any eating patterns that may make us feel bad about ourselves
Though it can be tempting to run away from potentially bad news, in the long run, we’re almost always better off knowing where we stand and how we can improve.
So how can we help ourselves and avoid the tendency to stick our heads in the sand?
And where can it actually be beneficial to practice the Ostrich Effect?
Listen to today's episode to find out.
_____________________________________
Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Fats, like the other macro-nutrients, have ridden a roller coaster through history. At times they are demonized as the cause of weight gain and health issues then other times lauded as a key to health and longevity and a necessary nutrient for weight loss.
The more you know about nutrition, the better able you are to make the decision that is right for you.
Listen in to learn about fats, the different types and the role they play in our body.
Head to the blog for more - https://firedupfitness.ca/blog/is-fat-healthy-or-not/
________________________________________________
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Do you need to sweat to actually get in a good workout? Does a workout that leaves you dripping burn more calories than one that doesn’t?
Listen to today's tip and find out.
________________________________
Other Episodes referenced:
Tip #43 - Get Intense https://anchor.fm/willpowernotrequired/episodes/Tip-43---Get-Intense-e16r6p4
________________________________
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Today's episode is a replay of another very popular tip from 2021 - 5 Ways to Find Your Fitness Mojo Again
__________________________________________________
It’s hard to start over.
Maybe you’ve had to put your fitness routine on hold for the last little while and are wanting to get back into it or you’ve been working out at home by yourself for months and are now interested in getting back into the gym.
Either way, it can feel intimidating to make that kind of change. You may not know where to start and may feel uncomfortable about getting started.
In today’s episode I’ll be talking about 5 ways to find your fitness mojo again so you can safely and happily make fitness a regular part of your life.
___________________________________________________
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Today's episode is a replay of a popular tip from 2021. Learn how to read nutrition labels so you know what you are putting into your body.
________________________________________________
Pre-packaged foods are convenient and can be a part of a healthy diet, you just need to know how to read the labels.
It is the job of food companies to encourage us to purchase their products so a lot of marketing goes into the design of packages. In addition to this marketing they are required to have a Nutrition Fact Table on the product. This table provides a lot of useful information and can help you make healthy choices. That is if you know how to read it and you read it properly.
See a visual of the Nutrition Facts Table here - https://firedupfitness.ca/blog/how-to-read-food-labels/
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
There is the misconception that motivation comes from an external force like an inspirational quote or motivational video.
In reality, motivation actually comes after action. Action, of any kind, creates momentum and it’s that momentum that produces motivation and inspiration.
Once you get started it’s easier to continue. It’s the starting that is the hard part.
Today's episode contains tips on how to get started when your motivation to get up and go, has got up and left!
____________________________
Other episodes referenced:
Tip #47 - Make Mealtime Convenient - https://anchor.fm/willpowernotrequired/episodes/Tip-47---Make-Mealtime-Convenient-e178prl
____________________________
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
The shoulder joint is the most mobile joint in the body capable of movement in 360 degrees. Unfortunately, it is also this impressive mobility that makes the shoulder prone to injury.
Repetitive movements, poor mechanics and posture are the most common causes of shoulder injuries.
Today's episode contains tips on how to maintain or improve mobility and stability in this impressive joint and keep you active and pain free!
Follow the link below for pictures and full descriptions of the exercises referenced.
https://firedupfitness.ca/blog/save-your-shoulders/
____________________________________________
Other episodes referenced:
Tip #60 - Get Your Head In the Game - https://anchor.fm/willpowernotrequired/episodes/Tip-60---Get-Your-Head-In-The-Game-e18h0nr
Tip #65 - Stand Tall - https://anchor.fm/willpowernotrequired/episodes/Tip-65---Stand-Tall-e1968jj
____________________________________________
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
In the world of dieting and anti-dieting, 'Intuitive Eating' is gaining steam.
Intuitive eating is really just a way of eating that we are designed for. It’s like our default settings. We started off in this world eating intuitively.
While I firmly believe that we all should be aiming to pull away from diets and run towards intuitive eating, we need to first rel-earn how to listen to our bodies and learn how to understand it’s cues.
We need a factory reset. This factory reset starts with practicing mindful eating.
Today's episode contains tips on how to eat more mindfully and re-learn how to listen to and trust our bodies cues for when and how to eat.
_______________________
Other episodes referenced:
Tip #13 - Learn When To Stop - https://anchor.fm/willpowernotrequired/episodes/Tip-13---Learn-When-To-Stop-e11peat
_______________________
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
There are a lot of cardio machines to choose from in the gym. This episode will help you decide which one is right for you (based on your goals, interest and any injuries or limitations) and give you some basic tips on how to use it to get the best bang for your workout buck.
This episode is a continuation from Tip #71. Today's episode covers the Stair Climber, the Rower and a few more fun cardio machines. Follow the link below to learn about the Treadmill, Elliptical and Stationary Bike.
If you are completely new to the gym or headed back after a long break, you might also want to go back and listen to episode 57. It covers the basics of gym lingo, etiquette and equipment.
Tip #71 - Master the Machines (the basics on the Treadmill, Elliptical and Stationary Bike)
Tip #57 - Learn the Lingo - (gym terminology, etiquette and basic gym equipment)
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
There is a lot of talk lately about setting big, ambitious, audacious goals. Moonshot goals as they are sometimes referred to. (That's thanks to President Kennedy’s race to land a man on the moon in the 60’s and, more recently, large companies like Google & Apple encouraging employees to think beyond what’s possible and achieve outstanding results.)
Why aim small when you can aim big?! Well this strategy may work in big tech companies. Unfortunately it can lead to defeat and disappointment when used in setting health and fitness goals. It can keep us riding that roller coaster; on and off diets or starting and stopping fitness plans.
Listen in and learn how to set realistic, achievable goals that will allow you to hit those moonshot goals - Willpower Not Required
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Today’s episode will give you a few basic tips and tricks to turn the most skittish chef into a confident cook capable of making quick, healthy and delicious dishes.
Even if you do know your way around the kitchen, you may still learn something new here, so don't miss it!
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Like other tips this week, this episode is about those famous New Year’s Resolutions.
I’ve talked about habit change in episode 81 and 82 and today I want to finish off with another tip to help boost your chances of achieving your resolutions in 2022.
That is to get the family involved. The people you live with are your secret weapon in achieving your goals.
Listen in for more
____________________________
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Today's episode is the second in a series on New Years Resolutions and is all about how we establish a habit.
The habit loop can be applied to every habit we have and once you are aware of this loop and start to recognize the pieces you are halfway to changing it.
______________________________
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Welcome to the New Year! Today's episode is the first in a series on New Years Resolutions and is about the Keystone Habit.
The concept of the keystone habit comes from the book The Power of Habit by Charles Duhigg.
Listen in to find out how establishing a Keystone Habit can help you achieve all your goals this year - willpower not required.
_____________________________________________
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Today’s episode on the Fresh Start Effect originally aired just before the long weekend in September however what better Fresh Start is there than January 1st? I hope listening to this episode again fills you up with new motivation for a new year.
I’ll be back next week with new fitness, nutrition and wellness tips to help you capitalize on this fresh start and make 2022 your best year yet.
Happy New Year!
____________________________________________
Capitalize on a special day or period of time to break yourself of old unhealthy habits and start new healthy ones.
This behavior change strategy called the “Fresh Start Effect” comes from Katy Milkman - Behavior scientist and Author of the Book “How to Change”. https://www.katymilkman.com/book
Combine the Fresh Start strategy with the "never miss twice mantra" from episode #40 to stay motivated and moving towards your goals -willpower not required!
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
New Year's Day is around the corner and along with it come those famous New Year's Resolutions. What better time to listen to this replay of tip 31 on how to set your goals to ensure success.
And don’t forget to follow the link in the show notes to download my goal setting worksheet that will help guide you through the process.
_______________________________________________
Goal setting to ensure success!
When you get clear on your goals, why you want to achieve them and the steps to take along the way, you can ensure your success Willpower Not Required
Click here to download a copy of my goals sheet questionnaire to help guide you through this process.
If you like this podcast make sure to subscribe and share it with a friend you know could benefit from these tips.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Today’s episode originally aired in May just before the long weekend. I thought it was fitting to replay it today as we are still in the festive season and heading towards the New Year.
Keep listening for more….
_____________________________________________
Long weekends, or often weekends in general can be a time when our healthy eating and fitness routine can get derailed. You may feel like you are finally making some progress at establishing a fitness routine, eating healthy, losing some weight….then a bbq or a weekend away happens and it all breaks down or even snowballs and you are left telling yourself that you will start over again on Monday.
Here are a few things to keep in mind this long weekend or in the weekends to come that may help you to enjoy yourself while also maintaining your healthy lifestyle, willpower not required.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
I find that there is so much amazing food that comes out during the holiday season that isn’t around much during the rest of the year. Different dishes, types of cookies, chocolates and amazing desserts.
Well you can indulge (without the regret) with this quick tip.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
If you are listening to this episode when it airs, it’s the twenty second of December and we are into the height of the holiday season.
This can mean fun and celebration but can also mean feelings of stress, sadness or loneliness. It can even mean all of the above.
This is a good time to remember that we have 24/7 access to a powerful tool that can actually change our emotions.
It’s convenient and it’s free.
___________________________
If you are finding it difficult to manage your mental or emotional health, it’s so important to seek help. Follow the links below to access support. You are never alone and even if it doesn’t feel like it right now….things will get better...there is always a light at the end of the tunnel when you keep moving forward.
Services available in Canada - https://www.canada.ca/en/public-health/services/mental-health-services/mental-health-get-help.html
Services available in USA - https://www.nimh.nih.gov/health/find-help
Global supports - https://checkpointorg.com/global/
___________________________
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Don’t be intimidated by the words meal prep any more! Learn how to adapt it to suit you and your lifestyle.
In the end you will save time, money, stress and eat healthier...willpower not required.
Click here for more on how I use meal prep to help my family eat more produce!
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Multi-joint or compound exercises are moves that work multiple muscle groups across more than one joint.
Today's episode is all about the benefits of including multi-joint exercises in your next workout.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Taking action towards our goals can feel like a threat to our brains. It equals change and change is scary.
It’s time to identify and challenge your fears.
So how do you face and move past that fear so you can actually reach that goal and enjoy success?
Listen to today's episode to find out.
Click here to download the worksheet to help you figure out your fears.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
We all know by now that vegetables are an important part of a healthy diet. They’re high in fiber and low in calories. They are full of vitamins and minerals and reduce our risk of chronic illness, heart disease and stroke.
However, knowing all of this doesn't necessarily make it easier to get the recommended 3 or 4 servings every day. Even if you enjoy vegetables it can be tough….and it’s almost impossible if you don’t!
That’s why today’s episode is all about ways to sneak extra veggies into your regular meals without the need to substitute cauliflower for everything! Plus for those picky eaters, I’ve got some tips on how to hide a few servings of veggies here and there without even noticing.
Click here for a quick and delicious Creamy Alfredo recipe that is packed with hidden veggies!
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Roadblocks are here to say and we will continue to run into them as long as we continue to learn and grow.
That’s why so many of my podcast episodes talk about roadblocks. We have to get past them on the way to success. Just like there is not one best diet for everyone, there is not one best way to manage your emotions and get through tough times.
Today’s tip is another in my series of ways to navigate the roadblocks in life.
It’s to remember the 3 r’s. If you are feeling stuck, one way to pull yourself out of your funk is to follow the 3 r’s.........
___________________________
If you are finding it difficult to manage your mental or emotional health, it’s so important to seek help. Follow the links below to access support. You are never alone and even if it doesn’t feel like it right now….things will get better...there is always a light at the end of the tunnel when you keep moving forward.
Services available in Canada - https://www.canada.ca/en/public-health/services/mental-health-services/mental-health-get-help.html
Services available in USA - https://www.nimh.nih.gov/health/find-help
Global supports - https://checkpointorg.com/global/
___________________________
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
This episode is about trusting your gut instincts when looking for a plan or program to help you with fitness and/or weight loss.
If a plan or program raises any red flags for you, it’s best to avoid it. So how do you know if a plan is safe or effective? How do you know that it will be safe or effective for you?
Listen in to find out how to spot a fad diet.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Plantar Fasciitis is one of the most common causes of heel pain.
In today’s episode I will be talking about plantar fasciitis, the common causes and some stretches to improve or prevent it.
This is for informational purposes only. It is important to first speak with your health care provider if you are experiencing any type of pain. Do not attempt to diagnose or treat yourself.
Click here for pictures and descriptions of the exercises discussed in this episode
(https://firedupfitness.ca/blog/protect-your-plantar-fascia/)
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
The need to eat before your workout is a controversial topic. There are experts touting the benefits of fasted workouts and just as many people purporting the need to fuel up before you exercise.
In addition, do you need to eat right after your workout to maximize the benefits?
Today's episode will help you clear the muddy waters of fueling & recovering.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Plans provide structure in an unstructured world and can calm the chaotic mind. They also help to create and maintain healthy habits that assist us in reaching our goals.
However while we can have all the good intentions in the world, things don’t always go as planned. It can be so tempting to drop those good intentions when an easier or more comfortable option is available right in front of us.
That’s where the plan for ruined plans comes in. Learn how to navigate times when life has other plans for you without getting sidelined and having to start over again.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Most cardio machines in the gym are pretty straightforward to use - just hop on and press start; however, a little knowledge can go a long way.
This episode will help you decide which cardio machine is right for you (based on your goals, interest and any injuries or limitations) and give you some basic tips on how to use it to get the best bang for your workout buck.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Iron is an essential mineral in the human body.
Listen to today's episode to learn the benefits of getting enough iron as well as the best dietary sources.
Follow this link for a quick and delicious iron rich dinner recipe - https://firedupfitness.ca/blog/pump-your-iron
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
With so much time spent indoors it seems more important than ever to ensure that our space is optimized for our physical and mental health.
That’s where houseplants come in. Adding greenery will improve the look of your space, and many studies have also shown that indoor plants can help keep you healthier and happier.
Today's episode is all about plants - a few of the psychological and physical health benefits as well as the types of houseplants that are best for the spaces in your home and office.
Don't worry if you don't have a 'green thumb'. If these plants can survive me - they can survive anyone!
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
We all have areas in which we excel and others in which we could use a little work. Working on your weaknesses means taking a look at what you are doing regularly and noticing activities that you are avoiding or haven’t really thought of. By working on your weaknesses and building a well rounded active lifestyle, you will improve your overall health and well being while reducing your risk of injuries and physical limitations.
Listen to today's episode for 4 steps to work on your weaknesses.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
It's the day after Halloween, have you been trying to resist the urge to binge on candy? It's everywhere right now!
Well you CAN eat Halloween candy while still maintaining a healthy lifestyle. Today's episode has 5 tips on how to do it.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Language is a powerful force and the words we use, especially towards ourselves, have a big impact. Words can make you or break you when it comes to your mindset & your motivation.
If you often find yourself 'shoulding' all over yourself and feel guilty for not doing the things you think you should do, this episode is for you!
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Full disclosure, the idea for this tip came to me as I was sitting hunched over my laptop at my kitchen table. My back was bugging me and there were a couple of huge knots around my shoulder blade that had gotten so bad they often kept me up at night.
As I started to investigate how to help myself to improve my posture, I realized that I was quite likely in good company so I figured I’d share my findings and the exercises that helped me, with all of you.
Check out the exercises described in today's episode here - https://firedupfitness.ca/blog/improve-your-posture/
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
You don’t need to invest a lot of money in order to be active and make fitness a part of your life. However there are a few basic items that will help make your workouts more comfortable, enjoyable and injury free.
That is why the type of gear you need, how often it should be replaced and tips to extend its lifespan are the topics of today’s episode.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Sleep; no other activity delivers so many benefits to our health with seemingly so little effort. All you have to do is lie there! But sometimes that good night's sleep can seem so hard to come by or we may push it off because we are too busy and it doesn’t feel like a priority.
Listen to today's episode for tips on what to avoid and what to add to log enough good quality snooze time.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
The myth of the Fat Burning Zone.
So you want to burn fat….and many of us do...you should workout in the fat burning heart rate zone right?
Listen to today's podcast to find out why the "Fat Burning Heart Rate Zone" is so misleading and what to do instead.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Pre-packaged foods are convenient and can be a part of a healthy diet, you just need to know how to read the labels.
It is the job of food companies to encourage us to purchase their products so a lot of marketing goes into the design of packages. In addition to this marketing they are required to have a Nutrition Fact Table on the product. This table provides a lot of useful information and can help you make healthy choices. That is if you know how to read it and you read it properly.
See a visual of the Nutrition Facts Table here - https://firedupfitness.ca/blog/how-to-read-food-labels/
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
You’ve actually found a few minutes in your schedule to get that workout in and you are raring to go. Is that workout going to be sandwiched in between a warm up and a cool down?
Well, many people skip over these two most important parts of a workout routine and opt instead to get in, get it done and get on with the day.
Here are some reasons why the warm up and cool down are worth the time and how to fit them in without a LOT of extra time.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
What are you supposed to look for when choosing the best fruits and vegetables?
Listen to today's episode for some tips to help you pick the perfect produce and make your next healthy meal taste great!
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Your Scale may be a Big Fat Liar
I mean I guess it’s likely not ACTUALLY lying to you, most scales are accurate enough at measuring your relationship to gravity. However that number beaming back at you only tells a tiny part of the story of your health. Seeing a number you don’t like can cause you so much frustration along with feelings of shame and anxiety.
Listen to today's episode for 5 reasons why the scale doesn’t reflect your true progress along with a few ways that do.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Whether you are a true beginner or starting back after a long break, the gym can feel like an intimidating place.
Now you don’t HAVE to workout in a gym but don’t let intimidation keep you from walking through the doors.
You can boost your confidence and ensure a safe and effective workout by learning the lingo (or gym terms) and knowing (and following) gym etiquette.
Listen to today's episode for more.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
What did you eat yesterday? Like exactly everything? Can you remember it all? Well you might be able to, but I’m guessing that there are at least a few items that you’ve forgotten about.
Not really a big deal but if you are trying to eat healthier or lose weight, not knowing what you are eating on a regular basis might be holding you back from reaching your goals.
Just the act of keeping a food journal for 1 week can uncover some small changes that can have a huge impact. And it’s not just about counting calories. Recording what you eat can help you make a few other helpful discoveries.
Listen to today's episode for more benefits of food journaling.
Click here to download my printable food journal template.
Follow this link for more on how to use your hand to measure portion sizes https://firedupfitness.ca/blog/use-your-hand-for-portion-control/
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
On the road to optimal health, we all experience bumpy patches. We miss a workout….or 10, we binge on chocolate after a stressful day or go weeks in a row without the scale moving an ounce.
It can be easy to see these as failures, feel frustrated and throw our hands in the air and say “what’s the point?!”. It can also be easy to feel like you ARE a failure and that you can’t and never will reach your goals.
In today's episode I will be talking about how you can use a 'List of Wins' to combat this potentially derailing negative mindset.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
No matter how much you love exercising, long cardio sessions can get boring. In addition, as we come into fall and winter here in the northern hemisphere, indoor cardio workouts can become a necessity which can lead to some mind-numbing treadmill or elliptical workouts.
Since boredom can kill the best of intentions, today's episode includes 5 tips to help you ditch the dull cardio.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Micro-nutrients are only needed in small amounts (thus the prefix ‘micro’) however they play a big role in our bodies by preventing illness and optimizing physical and mental bodily functions.
Today's episode is all about micro-nutrients and ways to maximize your micro-nutrient intake without overhauling your diet.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Urge surfing is a technique that can be used to avoid acting on any behavior that you want to reduce or stop like unhealthy snacking, grabbing a second helping of dinner when you aren’t hungry or even mindlessly scrolling social media.
Listen to today's episode to learn how to use urge surfing to help you reach your health and weight loss goals.
See the visual of the cravings wave here - https://firedupfitness.ca/blog/try-urge-surfing/
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Whether you are a personal training client or a participant in one of my group fitness classes, one thing you will always hear me shout as I cue an exercise is “and don’t forget to breathe!”.
It sounds so silly I’m sure. Can you actually forget to breathe? Well yes you definitely can.
Listen to today's episode full of breathing techniques for a safe and effective workout.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
This is another in a series of episodes that touch on tips to help you manage difficult emotions without resorting to emotional eating. Go back and listen to Episode 27 and 39 if you missed them.
Those who know me well, know that I can often get stuck inside my head. Thoughts, worries, schedules, things I need to do, old conversations and future conversations can swirl around in there like a swarm of bees. The more they swarm, the more overwhelmed I feel and the more my anxiety can take hold. When these thoughts get flying around inside there, I don’t know which one to grab and focus on and since I don’t know where to start, I don’t start (which tends to compound the problem).
Over the last few years I have discovered an extremely helpful technique for dealing with this swarm of bees and the resulting anxiety and overwhelm. Listen to today's episode to hear more.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Sugar can be a part of a well balanced diet, but as with everything, it’s all about moderation. Today’s episode is filled with tips to easily reduce the amount of added sugar in your diet.
Find more from Willpower Not Required and Fired Up Fitness:
https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Sometimes a goal or habit change can seem overwhelming or insurmountable. How do you go from no regular exercise routine to working out 4-5 times per week? How do you go from a processed food diet to clean eating?
Use the One Push Up Rule that's how!
What is the One Push Up Rule? Listen to today's episode and find out.
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Throwing together a quick, nutritious meal requires you to have nutritious foods in your kitchen. However, many healthy foods are perishable and don't last long making it easy to find yourself without the ingredients you need.
In today's episode I talk about some healthy, long-lasting staples you can keep in your pantry, freezer, and fridge so they will always be available to make nutrient-dense meals and snacks — even when you’re out of your typical go-to foods.
Follow the links below for a few of my favourite recipes using pantry & freezer staples
https://firedupfitness.ca/blog/15-min-minestrone/
https://firedupfitness.ca/blog/recipe-mongolian-turkey-rice/
https://firedupfitness.ca/blog/recipe-chicken-taco-soup/
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Improving your balance is important for overall fitness and boosts everyday activities simply because it increases overall movement function and builds body awareness. Better balance also increases coordination and strength, and improves your athletic performance.
Listen to today's episode to learn how to improve your balance - willpower not required!
Click here for images of a few balance exercises to add to your day.
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Do you find that you are better at giving advice than receiving it? Are you able to think more clearly and wisely about an issue that someone else in your life is facing than your own issues?
Well my answer to those questions is yes and I’m pretty sure the same goes for most of you!
Why is that and how can we harness our power to give sage advice to reach our own goals? Listen to today's episode and find out!
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
How much protein we need to eat and when we should be consuming it can be a source of contention in the health and wellness industry and can leave you feeling extremely confused.
Today's episode is all about protein and how to figure out how much you need for optimal health.
....and do you really need to pound the protein right after a workout??
Click here for a quick, easy and delicious protein packed dinner recipe.
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
We know that physical activity is important to our overall health.
The latest physical activity recommendations for optimal health are 300 mins of moderate exercise each week (which can look like 60 minute sessions, 5 times per week) or 150 minutes of vigorous activity (30 minutes, 5 times per week).
So what is best? More minutes of moderate exercise or less minutes of vigorous exercise?
Listen to today's episode to find out!
Also go back and listen to Tip #42 on the 'Fresh Start Effect' & Tip #6 on high intensity interval training (HIIT) workouts
[podcast music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Capitalize on a special day or period of time to break yourself of old unhealthy habits and start new healthy ones.
This behavior change strategy called the “Fresh Start Effect” comes from Katy Milkman - Behavior scientist and Author of the Book “How to Change”. https://www.katymilkman.com/book
Combine the Fresh Start strategy with the "never miss twice mantra" from episode #40 to stay motivated and moving towards your goals -willpower not required!
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Inflammation is your body’s process of fighting against things that harm it, like infections, injuries, and toxins, in an attempt to heal itself. It is a natural and healthy immune response. Chronic inflammation, however, is not a good situation in the body. Chronic inflammation is when this immune response lingers, leaving your body in a constant state of alert.
Today's episode is about how small changes in your diet can be a powerful tool against inflammation to improve your health and well being.
Click here for the list of foods that contribute to, and fight against, inflammation along with a quick and easy anti-inflammatory dinner recipe.
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Everyone, even the most successful people, slip up every now and then. The key to continued success is to put it behind you and get right back on track as quickly as possible. One mistake is an outlier, but more than one becomes a pattern.
Today's tip is one that will help you build healthy habits - willpower not required
[episode music courtesy of purple-planet.com]
Book Atomic Habits by James Clear - https://jamesclear.com/atomic-habits
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Nothing derails a healthy eating plan like strong emotions. After a long stressful day we can find ourselves in front of the pantry searching for peace at the bottom of the potato chip bag.
In today’s episode I’ll be talking about a few ways to manage intense emotions without sabotaging your health. The techniques I will talk about can be powerful tools and strategies to help you cope with distressing thoughts & emotions in the moment.
If you are finding it difficult to manage your mental or emotional health, it’s so important to seek help. Follow the links below to access support. You are never alone and even if it doesn’t feel like it right now….things will get better...there is always a light at the end of the tunnel when you keep moving forward.
Click here for services available in Canada
Click here for services available in USA
Click here for global supports
Send in a voice message: https://anchor.fm/willpowernotrequired/message
As you know regular exercise is important to a long, healthy life but it is also essential to vary your routine and mix things up.
Today’s episode is all about the benefits of mixing up your workout routine (no matter what your fitness level is) and of course some easy tips on how to do it without overhauling your schedule.
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Taste is important! We eat because food is delicious. Unfortunately we have been conditioned to equate delicious food with unhealthy food.
Does this sound familiar “This tastes so good, there is no way it’s healthy” or “This doesn’t taste great but it’s healthy so I’d better eat it”. It really feels that if food weren’t so appetizing, we wouldn’t eat so much of it....but that's not necessarily the case. The quality of our food plays a role in how much we will consume, how long it will keep us full and the impact it will have on our cravings for other foods.
Listen to today's episode and find out how to choose and prepare foods so they are satisfying and full of flavour and as a result you don’t need to eat as much.
Click here for my quick and delicious roast veggie recipe
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
There are two very common reasons we avoid quitting something we’ve started even if it isn’t going well.
1.Quitting is often equated with giving up or being a failure and we don’t really want to be a failure
And 2. We fall into the “sunk costs” fallacy. This is where we keep going because we’ve already invested a lot of time, effort or money and don’t want that to be a waste.
Well in today’s episode I will be encouraging you to be a quitter….a strategic quitter.
Let’s learn what to quit and when to quit. Remove things in your life that aren’t serving you or stop doing things that started off great but didn’t really turn out that way.
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Weekly meal planning may sound like a lot of work but it’s actually much easier and takes way less time than you think…... and there are so many reasons why you will want to start it this week. Listen to today's podcast to find out more.
Also click here for a handy quick reference list of some of the quick and healthy recipes I’ve tested out on my family then added to my blog.
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Squats, you know them but you may not love them….or maybe you think they don’t love you.
Squats are one of the most functional exercises there are so if you’re not doing them on a regular basis - let's fix that now.
And if squats are currently part of your fitness routine, then you will also want to keep listening because you’ll get some great tips on form and ways to improve your squat so you get the full benefits every time.
Click here to check out my blog article for pictures and descriptions.
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Whether you are just starting out, have been running distance races for years or fall somewhere in between, it’s likely you’ve given more thought to your distance, time and location and not much thought to HOW to run - that is - your running form.
Listen to today's podcast for a few great cues to improve your running form and reduce your chance of injury.
[podcast music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Fiber is what’s left of a food after digestion and doesn’t provide energy in the form of calories. Fiber benefits your health in so many ways!
The National Academy of Sciences recommends a total daily fiber intake of 25g for women and 38g for men between the ages of 18 and 59.
The avg American eats 10 – 15 g of fiber per day. So for many of us...we have a little work to do
So what are the benefits and how do we improve our daily fiber intake? Listen to today's episode to find out
Click here for an easy and delicious high fiber recipe - Tex Mex Pasta Salad
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Goal setting to ensure success!
When you get clear on your goals, why you want to achieve them and the steps to take along the way, you can ensure your success Willpower Not Required
Click here to download a copy of my goals sheet questionnaire to help guide you through this process.
If you like this podcast make sure to subscribe and share it with a friend you know could benefit from these tips.
[podcast music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Season 2 is coming your way in August. In the meantime, I want to hear from you! What are your questions, concerns or struggles? What do you find are the barriers you keep running into that are preventing you from reaching your health, fitness or weight loss goals? Comment below or in the rating and review section or you can send me an email at willpowernotrequired@firedupfitness.ca I look forward to hearing from you and will use your questions in upcoming episodes
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Today’s episode is about how to find confidence (and start to really live your life) at the BEGINNING of your fitness or weight loss journey.
It is possible to feel great in the skin you are in and still desire to be healthier and more fit.
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Boost your daily calorie burn by adding some NEAT (Non-Exercise Activity Thermogenesis).
Learn how.
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Today’s tip is to focus on including ALL foods in our diet (including chocolate if that’s your thing) using balance, variety and moderation.
Stop restricting and start living!
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
How to use small or large periods of downtime to help you reach your health or weight loss goals.
What do you do with small-or maybe large- periods of downtime?
Do you come home from a long day of work and just crash on the couch?
When you’re in line at the grocery store or waiting at the doctor’s office do you whip out your phone and scroll social media or play a game?
After you’ve finally gotten the kids to bed, and the house is quiet do you find yourself standing in front of the fridge or pantry looking for something sweet to eat?
If you are trying to eat healthier, be more productive or relax & chill from a long, stressful day (or week) what you do with downtime when it presents itself, can bring you closer to or further away from achieving these goals.
[Episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Processed food falls on a spectrum from minimally to heavily processed.
While some processed foods should be consumed less often, many actually have a place in a balanced diet and can actually encourage you to eat healthier.
Today’s podcast will help you to sort the nutritious from the not-so-nutritious & provide some ideas on how to use many processed foods to make healthy eating simple and convenient.
[Episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
5 Ways to Find Your Fitness Mojo Again
It’s hard to start over.
Maybe you’ve had to put your fitness routine on hold for the last little while and are wanting to get back into it or you’ve been working out at home by yourself for months and are now interested in getting back into the gym.
Either way, it can feel intimidating to make that kind of change. You may not know where to start and may feel uncomfortable about getting started.
In today’s episode I’ll be talking about 5 ways to find your fitness mojo again so you can safely and happily make fitness a regular part of your life.
[Episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
This tip comes from the writer James Clear, author of a great book called Atomic Habits. It is also related to the tip from Episode 16 on habit stacking (go back and listen if you haven’t already).
Learn another way to easily add new healthy habits to your life, willpower not required.
[podcast music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Learn about the "Healthy Halo" effect and how it can sabotage your healthy eating and weight loss goals.
[Episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
We know the benefits of activity on our body however we can vastly underestimate the benefits of activity on our brains.
Today's episode is all about the benefits of activity on our brain health & mental health as well as how to overcome some common obstacles to being active.
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Building strength, stability and power in the core should be the basis of every fitness program. It translates into efficient and pain free movements in the rest of your workouts as well as every other activity you perform in your day.
Today's episode focuses on the best way to train your core.
Follow the link below for pictures and descriptions of the exercises discussed.
https://firedupfitness.ca/blog/how-to-train-your-core/
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Peer pressure can influence us to act in negative ways that keep us stuck and repeating unhealthy behaviors. It can also be a positive influence in our lives and can help us make better choices for ourselves.
Listen to today's episode and find out how to use peer pressure in a positive way to help you reach your goals.
[Episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Today's episode focuses on the best way to eat in order to reach your health or weight-loss goals.
[Episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Have you heard the quote, “workout in the morning before your brain figures out what you’re doing”?
Well that is one benefit of getting your workout done before your day begins but there are also benefits to working out in the afternoon or evening.
Listen to today's episode to find out the best time of day to fit in fitness.
[Episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Giving your gut a break for 12 hours each day may not only have many potential health benefits like lower inflammation in the body, improve gut health and boost brain function, it may also improve your relationship with food giving you a chance to practice the tip from Episode 13 - learning to hear and understand your body’s hunger and fullness cues.
Listen to find out more
[Episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
You may be motivated to add in a healthy habit to your life to reach a fitness, health or weight loss goal, motivation is only the beginning and it is fleeting. Habits are what it takes to keep you going long after the initial motivation wears off.
Listen to today's episode for tips on how to easily add a new healthy habit into your day, willpower not required!
[Episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Low impact cardio is great for beginners, people just getting back into regular workouts and those rehabbing an injury.
However it is also a great add-in to your routine for those who regularly do moderate to high impact workouts.
So if you thought this episode wasn't going to apply to you, stick with me, it applies to everyone!
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Water is important to keep your body healthy and running smoothly but it can be hard to drink the recommended number of glasses each day.
Today's episode is full of easy tips to keep you happy and hydrated.
Click here for more on fruit & herb infused water - plus combo ideas!
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Learn how to hear your body when it’s telling you it’s full, and also when it’s hungry.
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
As a species we are hard wired to want instant gratification and favour immediate results over delayed outcomes. Our tendency to prefer instant results over delayed gratification can sabotage our best efforts at making positive changes in our life. Today's tip is to use instant gratification for good instead of for evil.
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Hands up if you are or have been a calorie counter? If you are trying to live a healthier lifestyle and maybe lose a few pounds, it is important to keep track of what and how much you eat. Today's tip is that there is a better and simpler way to do that than weighing, measuring and counting calories. And that way involves only your hand!
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
When you are setting aside valuable time in your day to workout and planning HOW you will workout, it’s also important to decide WHY you are working out. What is the purpose?
Today’s tip is to focus your workout around key MOVEMENT PATTERNS which means that you are working out in order to improve everyday activities.
Click on the link below for pictures and full descriptions of the exercises discussed in this episode
https://firedupfitness.ca/blog/train-the-movement/
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Long weekends, or often weekends in general can be a time when our healthy eating and fitness routine can get derailed. You may feel like you are finally making some progress at establishing a fitness routine, eating healthy, losing some weight….then a bbq or a weekend away happens and it all breaks down or even snowballs and you are left telling yourself that you will start over again on Monday.
Here are a few things to keep in mind this long weekend or in the weekends to come that may help you to enjoy yourself while also maintaining your healthy lifestyle, willpower not required.
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Nice buns aren’t just great for rap songs, they also serve a very important role in your body. Learn about the glute muscles, why weak or 'sleepy' glutes can be a problem and how to 'wake them up' for a strong, pain free body.
Click here to access descriptions of the glute exercises described in today's episode.
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
The produce drawer of the fridge - where good intentions go to die.
We know fruits and vegetables are part of a healthy diet but don't always get the suggested number of servings each day. Today's tip is to make healthy eating more convenient by buying more frozen produce.
Head over to the blog for a quick (15 min!!) weeknight meal using frozen veggies - www.firedupfitness.ca/blog/15-min-minestrone
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
When time is tight, focus on the quality & intensity of your workout over the quantity. A workout doesn't have to be long to be effective. Check out today's episode for a great workout idea that you can fit into your busy schedule, Willpower Not Required.
Find a sample workout on the blog at https://firedupfitness.ca/blog/tabata-workout/
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Like it or not, we are a product of our environment. Reach your goals quicker and easier by making positive changes to the environment around you.
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Carbohydrates are an important part of a healthy diet but sometimes they make up a bit too much of our diet. This tip focuses on reducing the total daily intake of carbs by changing one meal.
Head to the blog - https://firedupfitness.ca/blog/recipe-egg-muffins/ - to get the recipe for the egg muffins mentioned in this episode.
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
If you are listening to this episode on the day it’s released, we are coming into the mother’s day weekend where I am. Today’s tip feels pretty appropriate to this celebration in my opinion.
Whether you are a mom or not today’s tip will still apply so don't skip by!
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
Plan for the times when you are most likely to veer away from healthy eating.
Find my grab-and-go snack list on my blog at www.firedupfitness.ca/blog/snack-list
[episode music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message
At the risk of sounding like I’m telling you not to listen to my podcast, stick with me. This first episode contains a tip that will help you make the most of each episode of Willpower Not Required and can be used in many other areas of your life.
[Intro & Outro music courtesy of purple-planet.com]
Send in a voice message: https://anchor.fm/willpowernotrequired/message