The TD Fitness Podcast: Recent Episodes
Coach T. - Health Coach, Personal Trainer
Coach T, owner and creator of the TD Fitness Blog dives into the areas of healthy living. Topics include advice on positive behavior change for better health…from overcoming mental obstacles to providing techniques to create healthy lifestyle habits. He discusses nutrition fundamentals from a long-term health perspective based on science and USDA guidance. As a still-serving 23+ year military veteran and practicing fitness professional for over 13 years, Coach T. knows that every individual has different goals and needs when it comes to lifestyle, nutrition, and exercise habits. His show is based on the endless experience he’s developed over the years of working with numerous peers, clients and trainees. His exercise advice allows individuals to move better, live well, and reap the rewards of an overall healthy lifestyle. Passionate about helping and serving others, Coach T. is a strong believer, and puts is priorities of faith, family and health at the forefront of everything he does.
Self-care isn't selfish.
What I’ve come to learn while leading military formations consisting of thousands of people is that when I take time for my fitness, my work decisions are clearer, my demeanor is better, I'm more rested and less stressed, and I’m a better husband and father.
It's not working longer and harder that makes me a better leader. It's better balancing work and fitness that makes me a better leader.
In the last episode of the TD Fitness Podcast, we kicked off a three-part series on balancing work and fitness.
We started by discussing the mindset required to balance the two.
This week, we’re going to dive into practical approaches to actually strike that balance. What are the areas you want to achieve this in? It’s your life and you get to plan, prioritize, and practice the habits that will lead to a more balanced lifestyle.
Life is a constant exercise in competing priorities. There are so many important things that we can do, should do, or must do. And oftentimes, there's tension between what we consider urgent and what we consider important.
The balance between work and your health is no different.
In this episode, I’m sharing the things that I consider when approaching competing priorities in my own life.
What if I told you that the bad things that happen to you - the things that get you down, the things that get in the way of you achieving your goals and being the person you want to be - could disappear in an instant?
And that YOU could make them disappear?
Or that you could blink and all of a sudden be where you want to be with your goals...for fitness, health, life, love, even money.
You may be surprised to hear that all of this is absolutely possible. I'll tell you why and how in this episode.
I’m continuing my story of training for and completing the Ironman race in 2015.
As we talked about last week, the first step was tapping into a growth mindset to believe I could achieve something beyond what I thought was in my ability. This week I want to talk about the practical actions, disciplines, and habits that will get you to your goal.
This week, I’m taking us back to 2015, the year that I set out to complete a full Ironman race - a 2.4-mile swim, followed by a 112-mile bicycle ride and a 26.2-mile marathon.
It was a huge feat, but what this experience taught me is that before we get to the "doing" part, we have to start with the thinking part. Every goal, from the simplest to the most challenging, starts with your mindset.
I’m discussing the mindset that will allow you to reach your dream goal, no matter your fitness level.
It's important to approach growth by focusing on the starting point of where you are right now.
What strengths do you already have that you can build better habits upon?
Remember that YOU are the most important person and the one with the biggest impact on your growth journey. Not your doctor, not your spouse, not your trainer or coach…it’s you!
The most important thing in personal growth is practicing consistent habits. Habits define who we are and how we are. You’ll see, over time, just how much your habits will grow you.
Start small with your habits…small enough to create psychological wins but large enough to be a slight challenge. It’s not about being perfect all the time. It’s about being consistent over time.
If you’re avoiding change and growth, is it out of fear or procrastination?
Or are you being prudent and simply waiting for a better time?
Determining your level of readiness for change is critical before approaching a goal. Assessing the external stressors and circumstances in your life can help you discern the answer to these questions.
I want to remind you that you are exactly where you’re supposed to be.
Only YOU define who you are and how you view yourself. That means you have the power to change the reflection of who you see in the mirror right now, regardless of your past.
Don’t dwell on the past. Learn from it. Your mindset controls what you can do. Your past does not.
We’ve all felt fear at one point or another. It’s a normal part of life. Sometimes it’s crippling, but it doesn’t have to be. When you know how to face your fear, it can actually empower you.
You can start to develop this type of mindset by listening for and eliminating negative self-talk and limiting beliefs as soon as they pop into your head. The more you do this, the more comfortable you’ll become in “making the leap” and taking action instead of settling into a feeling of fear.
Defining the true reason you desire change, or your “why,” is important because it provides the motivation that drives you. You’ll want to assess the motivation that comes from within, which is called intrinsic motivation, and your external motivation, which is called extrinsic motivation.
Others are looking at you and trying to decide if they want to be like you. Does the example you set through what you do truly align with what you’re passionate about? If not, what can you do to change that?
Did you know that the single most important factor in living, not just a balanced life, but one in which you thrive in every key area, is believing that you can? It comes down to having confidence in your ability to succeed at the particular thing that you’re striving for.
Determine the type of person you want to be...WHO you want to be and then take action toward being that type of person.
Envision your “new normal.”
Is it a life of lower stress?
Is it being more productive in one of the areas of fitness, nutrition, or family?
Write down who you want to be and feel free to share it with me...I’d love to hear what you come up with!
Welcome back for the first podcast episode of 2023!
In this episode, we are talking about how you can live a life of lower stress, be healthier, be present at home, and be productive at work. And you can go beyond simply having balance with each of these things to actually thriving in each of them.
In order to achieve balance throughout your life of competing demands, there are three key focus areas that are important to consider. They are your mindset, a disciplined approach, and patience.
Consider the mental, physical, social and spiritual domains of your life as you go about the daily habit of seeking fulfillment in life.
Welcome back for episode 119 of the TD Fitness Podcast!
This is the seventh and final episode of my personal growth series, and the final episode of the year! In this episode, we wrap things up with some long-term thinking and approaches to becoming the person you want to be – whether that’s in fitness, nutrition, stress management, marriage, parenting, or even in your faith.
Let’s dive in!
Welcome back for episode 118 of the TD Fitness Podcast!
This happens to be episode number six of my seven-part personal growth series, and in this episode, we discuss what it is we measure as we seek to grow and some things to consider as we think about how we define success and succeeding. As with the other episodes in this series, I’ll step through each of the six growth areas that we’ve focused on this year: fitness, nutrition, stress management, marriage, parenting, and faith.
Let’s dive in!
Welcome back for episode 117 of the TD Fitness Podcast!
This is episode number five of my personal growth series, and in this episode, we talk about being accountable, taking control, and understanding and working through the things that are simply beyond our control. So, let’s jump right into it!
For more, please follow me on the TD Fitness Facebook, Twitter, Instagram, and YouTube accounts.
Welcome back for episode 116 of the TD Fitness Podcast!
This is episode number four of my personal growth series, and in this episode, we talk about ways to make your growth about you! It may sound strange, but many times when we are seeking to improve or better ourselves we take things that may have worked for others and try to apply those things to our situations. I’m here to tell you that it’s your personal growth that I’m interested in.
I think that there are four things to focus on as you truly make it about you. The first is to identify your why – your reason for wanting to grow in any particular area. The second is to start where you are, because your journey has to start with you. The third is to prioritize your actions. This gets to the personal things that you value and the areas that you feel you can make progress in, and finally, you have to plan your steps. So, let’s dive in!
Welcome back for episode 115 of the TD Fitness Podcast!
This is episode number three of my personal growth series, and I’m excited to bring you some more helpful information related to instilling habits (the building blocks of growth) and striving for “better, not perfect.”
As we walk through these topics, I will again provide insight and advice through the six lenses of fitness, nutrition, stress management, marriage, parenting and spiritual living. So, let’s dive right in!
Welcome back for episode 114 of the TD Fitness Podcast!
I’m happy to continue with the topic of personal growth, specifically with respect to putting the past into perspective and readying yourself to move forward with progress.
You may recall the six different lenses through which I’m addressing these topics in our personal growth journey: fitness, nutrition, stress management, marriage, parenting and spiritual living. I’ll stick to that same approach here as I pick out some important concepts related to our past experiences and our readiness for growth looking forward to the future.