Become a Beast: Recent Episodes
David Damron: Avid Runner, Gym Rat, & Health Enthusiast
Thanks for taking the Weekly Beast Challenge. It's a great way to get us out of the comfort zone.
In Week 8, we took on the one vegetable-based meal per day challenge. I succeeded by primarily getting a vegetable smoothie in every day, but also had a salad most days. Diet is the biggest factor in living a healthy life so taking on such challenge beyond the week can drastically improve your quality of life.
Looking ahead, Week 9, we are going to take on the 50 lunges per day challenge. You can Google 'lunge exercise' for a million of examples on how to perform.
I love the lunge exercise because it employs balance and quad work, both of which I neglect without the lunge exercise.
Good luck Beast Squad!
I failed miserably at the Week 7 Weekly Beast Challenge. I'm looking ahead to a successful week where we will tackle a vegetable-meal-a-day.
In Episode 87 of The Become a Beast Podcast, I discuss why I failed in Week 7, how we can all reduce, if not eliminate, failure, and we go over the Week 8 challenge.
We won't always succeed, but we can always learn and become better.
Good luck in Week 8 fellow Beast Squad.
Week 6 had us tackling the diet focus by eating 3 cups of spinach per day. I was successful after mowing through endless cups of spinach in my daily smoothies.
In Week 7, we are jumping back to fitness. However, this week is going to be relatively easier than others.
In Episode 86 of The Become a Beast Podcast, I share this week's challenge and the reasons why such a simple, overlooked task can be done by all and bring major positive changes to your everyday life.
The accountability factor is one of the primary reasons I succeeded in accomplishing my fitness goals. Yes, focus, effort, and determination were contributing factors, but if it weren't for others making me accountable and my feeling accountable to others, I doubt I would have been able to do the things I've done.
In Episode 85 of The Become a Beast Podcast, I share how my friends supported me and kept me on a successful path. Those times I wanted to skips workouts, being accountable was what got me to get my tail in the gym. If you want to succeed at a fitness goal, making yourself accountable to another person will probably be the leading factor to your success.
Yes, you can achieve as much as you set out to without accountability factors in place, but I'd bet a lot more on the person who is accountable to others than someone who isn't.
Enjoy today's episode!
(Click here to listen, rate, and subscribe on iTunes)
Week 5 saw us tackle the 1 minute wall-sit. This week, we move back to the diet focus.
Apologies for the two day delay. The wife and I had our first no-kid trip in 3 years. Needless to say, our trip was a higher priority.
I achieved the wall-sit's even with the travel. Since I've been working on lower body exercises since the new year, it wasn't too painful. Wall-sit's are a great easy, do-anywhere exercise.
In Week 6 of the Weekly Beast Challenge, we are going to eat 3 cups of spinach each day.
Took knock out the Week 6 challenge, stop by your local produce department, go to the packaged lettuce area, and grab the spinach tubs. I have 2-3 always in my house and I stuff as much spinach as possible into the blender for my smoothies.
Good luck this week.
We expect too much. I do my best to expect nothing. If I choose to do the actions required to achieve a goal, I will be further than I was before I started and that is the only expectation we should have.
It's been quite some time, maybe a decade, since I set expectations of most things. I'm not perfect so I do fall into that trap from time to time, but I primarily live expecting nothing thus appreciating everything that does occur.
Expect nothing and anything that does move us forward can be appreciated far more.
In Episode 83 of The Become a Beast Podcast, I discuss my approach to a non-expectation-filled life and why you should stop setting expectations aside from the goal.
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Don't fight life.
That's one of my motto's. Life can and will throw endless struggles and adversity in your path. Don't fight it though.
In Episode 82 of The Become a Beast Podcast, I dive into how I address adversity and how you can mitigate negative results by looking at it as an opportunity.
The inevitable is that every day won't be rainbows and roses. That's okay. We develop and become stronger people by embracing struggles and adversity. However, there are ways to successfully come out the other side faster and with fewer bumps and bruises.
Listen today for my tips that might help you overcome the challenges that come with fitness regiments, diet approaches, and more.
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Often, we take the wrong approach towards perfection.
In Episode 81 of The Become a Beast Podcast, I share my thoughts on perfection and a better way to view your goals.
Perfection should not be our sole and primary focus. It can be in our peripherals as motivation, but the journey, experiences, failures, and success' that come along the journey are more realistic and should be acknowledged. Focusing solely on perfection will see us fail, miss out on the journey, and never be satisfied with effort versus completion.
I hope you enjoy this episode.
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What if I told you that the year I accomplished the most in the fitness and diet realm was when I had the most boring day-to-day life? Actually, it wasn't boring for me, it was jam-packed, but everyone from the outside thought I had a boring life. This was the case in 2008 and the reason I was able to achieve so many of my goals was simply because I built what appeared to be a boring day-in, day-out schedule that led to incredible efforts via highly intense focused energy.
In Episode 80 of The Become a Beast Podcast, I share my tactics for achieving more. It will take sacrifice and a ton of focused effort.
The tips that I share in this episode can be implemented with any goal. Those that have success in investing, entrepreneurship, corporate ladder climbing use these skills to achieve more than 95% of people ever will.
Enjoy and start having a boring life today.
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We all lie to ourselves at times. It's how we negate this as often as possible through personal responsibility and forward thinking that truly matters.
I lie to myself that a food journal isn't needed. One of the top rules of following a proper diet is to keep a food journal to dramatically increase the odds of success.
In Episode 79 of The Become a Beast Podcast, we explore a few different lies we tell ourselves regarding diet and fitness and how to combat them.
There are ways we can prevent ourselves from self-sabotaging our success.
Listen in for my latest advice that will help you succeed starting today.
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Last week saw us take on the gallon of water challenge. Unfortunately, I failed miserably.
If we don't prepare ourselves for success, we will fail. That's what happened this past week with me. I didn't prepare each day to accomplish the challenge. The positive of this is that I am not taking my hydration a lot more seriously.
I hope you did better in Week 4 than I did.
In Episode 78 of The Become a Beast Podcast, I discuss how I failed last week, what I'm doing to correct that going forward, and share what week 5's challenge is.
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I'm a huge fan and supporter of finding and following idols and mentors. They can be catalysts to a life gone astray.
In Episode 77 of The Become a Beast Podcast, we look at how a mentor and/or idol can help motivate and inspire us to get out of our comfort zone and experience struggle and success.
Too often, I feel we are urged to not put others up on a pedestal. I believe putting people on a pedestal is a great way to improve our own lives as long as the person we are putting on the pedestal belongs there.
Today, I share how you can make sure you are looking up to the right people and how to leverage their influence in a positive way in your life.
(Click here to listen, rate, and subscribe on iTunes)
If you were to pass tomorrow, what would others remember you for?
Yes, this may sound like a morbid conversation, but it shouldn't be. It should be a motivating one that gets us to get off our butts and live the life we want others to remember us by.
In Episode 76 of The Become a Beast Podcast, I share why this came up for me the other day and how I try to live my life. I am absolutely guilty of falling into the comfort trap so don't feel like you're alone in this journey.
Listen in for my advice and more on The Become a Beast Podcast.
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I'm relatively small physically in comparison to the other muscle-bound men at my gym. Yes, I'm 6'1", but the other guys have 50 pounds of muscle on me. Yet, I carry a stature that makes me one of the biggest guys in the gym.
How we carry ourselves, goes a lot further than physical presents. Look around you the next time you are in a public setting and acknowledge those you recognize first. They, whether men or women, are usually smiling, tall proper posture, engaged, and eye's up. The smallest person in the room usually has drooping shoulders or poor posture, head down, make little if any eye contact.
I bring this up because of confidence. Not in regards to talking to the girl three tables over that you have been eyeing. I mean confidence wherever you go and whomever you are with. When you walk in the door, how you can command the attention of everyone there.
In Episode 75 of The Become a Beast Podcast, I provide some tips for becoming the biggest person in the gym or any room you enter and how that will breed success in a multitude of ways.
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In 2005, my outlook on life changed forever. After visiting the beautiful and carefree land of Australia, I came home with a new approach to everything in life and the results were incredible.
In Episode 74 of The Become a Beast Podcast, we dive into what small change you can make to your approach and response to everything you encounter in life. I've implemented this for a decade now and each person I have shared this with can attest to it's affect.
Listen in to today's episode for how you too can make improvements to your life through just two small words.
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The times that I have implemented a morning fitness routine, I have found sustained success in my fitness levels. That doesn't mean I always implement the morning routine. I just have the best chance of succeeding when I do.
In Episode 73 of The Become Beast Podcast, I talk about how I have implemented morning workouts in the past and current and why I am a big advocate for doing so.
If it is absolutely impossible for you to workout in the morning, it's not the end of the world. This is just my suggestion and explanation as to it's benefits.
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My 2 year old son has done more damage to my everyday diet than any weekend in Vegas could ever do.
Today, in Episode 72 of The Become a Beast Podcast, I talk about how having a kid has drastically effected our approach to eating clean and how we address such.
If you are a parent and struggling to eat clean with kids, this podcast episode is just right for you.
Listen in for tips on how to better your diet with youngsters running about. It can be done no matter how difficult it may seem right now.
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Last week, we tackled 100 squats a day and boy, did my legs not love me for that. To say I was sore the first few days is an understatement. However, lower body workouts are something I need to implement more of so this will keep me on the right track.
This week we head back to the diet focus. There's one simple act everyone could take each day to help energize their body, cleanse their system, and lose weight and I share what it is in Week 4.
Trust me, Week 4 is going to be an easy week but you will need to set reminders to act.
Listen in...
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Juicing has become a huge craze in the US in the last few years. There are plenty of health benefits to juicing, but, as with most things, there are downsides.
In Episode 70 of The Become a Beast Podcast, we discuss how juicing can help you get nutrients and vitamins you might be missing out on as well as why juicing shouldn't be the only way you get fruits and vegetables in your diet.
Don't get me wrong. Juicing is great, but there is more to consider as we might be missing out on a major component when juicing.
Listen to today's episode for more.
Approach. How do you approach anything? Positive outlook? Frustration? With a plan? There are endless ways to approach life and what comes with it. Whether we achieve our goals or not is a direct result of our approach to them.
Goals are great. But...how we approach them is far more important.
We all know what goals are, but, at times, we all fail at how we approach them. Focus on the approach far more than the actual goal and results will come and you’ll be less likely to give up throughout.
Our goals will get us going but the approach will lead to results.
Listen in to today's episode for the important of approach with goals.
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Snacking is my personal diet killer and I'm sure it is for a lot of others. Some folks are great at turning down snacks. I crave and devour them. So, I've had to create environments that allow for the correct choices.
In Episode 68 of The Become a Beast Podcast, I dive into ways you can improve the odd's of snacking properly. We want to stack the odd's in our favor best we can and addressing the environment of our snacks and the options is the go-to to succeed.
Listen to today's episode for my strategies and start applying today.
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The numbers are the holy grail. I get that. However, when logging workouts, which I strongly advised doing on a regular basis, adding notes regarding how your are feeling, energy levels, life events on your workout log pre and post workout are extremely helpful.
Why? Non-measurable aspects can help you understand and review why progress or regress may be working or occurred. There are days I don't feel like working out. There are days my son keeps me up all night. There are days I could workout for 4 hours straight. Noting these things can help me see patterns or outliers when reviewing results.
Listen in to today's episode for more on how I suggest you log your workouts.
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What if I asked you to write a movie script of the best life possible? Now, what if I told you to live that script every day from here forward?
Joe Rogan talks about that in Be the Hero of Your Own Movie on Youtube produced by Onnit.
I love this inspirational video and the severity Rogan presents in regards to how we handle our lives.
I'm not perfect and I should apply this more. We all should. In Episode 66 of The Become a Beast Podcast, we breakdown his thoughts and how we can apply this to our lives.
Even if you don't listen to the episode, check out the short video by clicking here.
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You don't need a masseuse. You don't need to be a professional basketball player with a personal sports massage therapist. To get a great beneficial massage that will get contracted muscles to release and knots to be no more , you just need to implement a daily self massage routine with just a few tools.
In Episode 65 of The Become a Beast Podcast, we discuss a few ways that drastically improved my recovery and performance via self massage.
Spending time working kinks out is the last thing many Beast athletes want to do. However, it is not just necessary, but crucial towards our success.
Listen to today's episode for more.
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Small wins. That's our goal week in and week out with The Weekly Beast Challenge. The more small wins you can knock out each day, the likelier you are to succeed versus the person trying to hit the jackpot one time.
Last week, we hit the smoothie-a-day challenge. Hopefully you dominated it. I love my smoothie a day cause I get a small win eating drinking my veggies via 3 handful's of spinach in my smoothie.
In Episode 64 of The Weekly Beast Challenge, we dive into a fitness challenge that definitely is going to see me struggle. Primarily because I hate lower body workouts.
Thanks for taking on the weekly challenges here. Listen in for your test this week.
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I hate the winter. Even more so since I live in Colorado. Sure, my in-law's from Minnesota laugh at me, but cold is cold and I miss California and Arizona.
Where that leaves me? My first two winters in Colorado led to weight gain (not significant) and few miles ran. I've learned how to dress properly and get some of the lost miles back in my routine, but I've grown to accept seasonal fitness.
What is seasonal fitness? First, it's a random term I just made up. Good times. Second, seasonal fitness is the adjustment of physical approach and exercise implementation based on the season. In other words, workout how you like during that season.
For example, I hate running in the cold, so, for the most part, I drastically kick back my running mileage in the Colorado winter season. I run from mid-spring until early-winter. During the winter, I focus on upper body exercises through weight-lifting. This is a basic overlook of my primary seasonal fitness approach, but there is much more that I do as well.
Listen to today's episode to hear more about seasonal fitness and how I learned to accept it.
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Supplements. So many folks think they are the only way to get desired results. So many people are wrong.
In Episode 62 of The Become a Beast Podcast, I answer a reader question regarding supplements. I have my own take on supplements, when they should be used, and how they should be used. There are varying opinions, but the arguments for supplement use are often unfounded.
If implementing supplements, make sure your diet is on point first. Then, test, test, and test some more once you start implementing supplements. Make sure your supplements are naturally derived. I dive into all this in more within the episode so do listen in for that.
Enjoy!
(Click here to listen, rate, and subscribe on iTunes)
If I told you that five minutes of action could create measurable results in every other aspect of your life, wouldn't you take that action?
In Episode 61 of The Become a Beast Podcast, we dive into my top 10 life changing actions that can be done in five minutes or less.
Often, we think we need to make drastic life changes to get over a hump of struggle. In all actuality, it's the complete opposite. We can implement a few small changes to drastically improve our life in a matter of days.
Dive into today's episode to see what you can do to improve your life immediately.
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Yes, I have discovered what the super secret hidden plan is to diet and fitness. However, if you thought I would tell you what it is without listening to this episode, you were wrong my friend.
In Episode 60 of The Become a Beast Podcast, I discuss what I have found regarding what the best fitness and diet plans are for anyone of any age, gender, background.
The clue that I will give you is that testing is the key to lock. If you test enough diet and fitness plans, you will find the answer. You could also just listen to today's episode and find out. ;)
As always, thanks for listening!!!
(Click here to listen, rate, and subscribe on iTunes)
You might be sabotaging all of your hard work and not even realize it. Simple changes to your diet can make you go from stagnant to achieving all of your diet and fitness goals.
In Episode 59 of The Become a Beast Podcast, I discuss how less than a handful of dietary actions might be destroying any and all progress.
Many of the smallest actions have the largest impact. Switching from soda to water has made significant health improvements in family and friends that I know. It's not always the once per week 2,000 calorie meal that is killing you. It's the snack here and there and the ranch dressing burying the vegetables.
Learn a few of the overlooked diet killers in today's episode.
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In Episode 58 of The Become a Beast Podcast, we discuss a serious topic. Depression enters all of our lives at different levels and different times. Fitness is one way to find some relief from depression.
It has been scientifically proven that fitness or general daily activity for even brief periods of time can reduce stress in significant ways.
Enjoy our discussion and keep this nugget of information in the back of your mind for future reference.
(Click here to listen, rate, and subscribe on iTunes)
How'd you do with week 1 of The Weekly Beast Challenge?
I knocked out my 100 push-up's each day despite being sick with the flu. I hope you killed it on the challenge also.
For those new to the Weekly Beast Challenge, the Beast Squad (you beautiful folks) and I take on a different diet, fitness, or lifestyle challenge each week to get us out of our comfort zone. Most challenges are 5-20 minutes in length each day for seven days.
Moving on to Week 2 of The Weekly Beast Challenge, we will take on the smoothie diet every day for a week. Make sure to apply the one ingredient approach which means you use foods in their natural source.
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At first, you might look at the title and think that this is a ridiculous topic. It's not. Here's why.
What's the best tool in anything that you do? The tool you use.
Though I'm a tech gadget freak, the tool that helps me track my diet and fitness the best is still the pen and pad. That doesn't mean app's are not useful. They just aren't the tool that I'm more likely to use.
In Episode 56 of The Become a Beast Podcast, I go over the benefits to each and why this decision is crucial to your success.
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Free weights scared me to death. Once I let down my guard, they welcomed me into their home.
If you've ever wanted to hear how I was intimidated by inanimate objects, this is the episode for you.
In Episode 55 of The Become a Beast Podcast, I discuss how I was timid to start using free weights, how my results changed once I started implementing them, and why you should (SLOWLY) implement them into your exercise routine.
Free weights are a much more natural approach than using machines. The pure natural approach is solely bodyweight exercises, but to put on significant muscle mass, I suggest using free weights over machines.
Hope you enjoy this episode...
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I'm sick. I hate being sick. I love my sign more than anything, but the little munchkin seems to pick up and pass along any and all virus' he can find.
In Episode 54 of The Become a Beast Podcast, you'll hear my slowjam DJ voice discuss recovery and how I've learned to accept it.
I rarely ever got sick in my 20's. When I did get sick, I would "tough it out like a man" and still fit in my workouts. These days, I have to pause my life for about a week until all is calm in the Beast household.
Yes, there are things that can be done and taken to speed up recovery. I'm all for that. What I'm bringing up is the fact that many of us Beasts want to try and kill it still when a few days of rest and maybe not the best diet are just a speed bump and not a cliff.
Enjoy this short and voice-cracking episode...
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You know the feeling. The one where you just feel "pudgy" or lethargic. What was the average is now the impossible. We all get this way from time to time but we can reduce the frequency by establishing baseline's.
In Episode 53 of The Become a Beast podcast, we go over the importance of diet and fitness baseline's, how to establish them, and how to maintain them throughout your life.
I have numbers in my head that I know I should be able to be at every single day. If I can't hit those numbers, I make some big changes right away. That is the key.
By establishing baseline's, we can keep ourselves at a worst case scenario in the comfort zone. I'm all about getting away from the comfort zone, but having one and meeting it, at the least, is the goal of establishing baseline's.
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In Episode 52 of The Become a Beast Podcast, we tackle the two simple question that, if answered, can propel you to success in the diet and fitness avenues and beyond.
Often, we look at the problem we have, but properly address how to fix it. By asking the why and the how as to why you are setting a goal or resolution, we take the necessary steps to proceed. Without doing so, we just run in circles.
Listen to the episode and come back to let me know your thoughts in the comments.
(Click here to listen, rate, and subscribe on iTunes)
Are you ready to take on a new challenge?
How about a new one every week?
In Episode 51 of The Become a Beast Podcast, I'm introducing the Weekly Beast Challenge. Every Sunday, I'll share a health, wellness, fitness, or diet challenge that all of us Beasts will partake in for 7 days. When announcing the next week's challenge, I'll recap the previous week.
Simple enough.
So, why launch a weekly challenge? Diet and fitness are extremely repetitive. Humans enjoy structure, but also like a challenge. We all will maintain our baseline and attack our other goals accordingly, but this will keep things fresh and on our toes.
I hope you join the rest of us with this Weekly Beast Challenge and let me know in the comments what you think.
(Click here to listen, rate, and subscribe on iTunes)
Over and over again, you hear me talking about paralysis by analysis. I'm all about minimum's. What is the minimum to start and continue achieving a desired goal eliminating the paralysis aspect? That's where the Power of 3 Minute Fitness comes into play.
Just show up. You have probably heard this before. What it means is stop thinking, just start, and the rest will take care of itself. Don't worry about failure. Just show up.
In Episode 50 of The Become a Beast Podcast, I discuss how committing to 3 minutes of fitness everyday is painless and a system that is manageable.
In many of the fitness aspects I'm paralyzed over, it's the minimal commitment that leads to a habit being built. This has happened with stretching, running at times, pull up's, push up's. It doesn't matter what the physical action is. It's just a matter of committing to that minimal standard every-single-day and in a short period of time, I don't even think about whatever had paralyzed me before starting up.
Commit to the Power of 3 Minutes and it will help you apply a multitude of healthier life habits starting today.
Notes:
Commit App | To remind you each day to perform your 3 Minute Fitness
Paralysis by analysis. That's a popular phrase that I constantly remind myself of. Why? I often complicate or overthink the things i least want to do.
The same applies to eating healthy.
In Episode 49 of The Become a Beast Podcast, I lay out the No Excuses Approach to finally eating healthy and actually sticking to it.
Meeting our baseline for things like vegetable intake is painless with the two described approaches. Eating vegetables seems to be the demise of many healthy desires, yet doesn't have to be at all no matter how someone hates vegetables.
Enjoy the show!
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In Episode 48 of The Become a Beast Podcast, I discuss sitting still. Okay, maybe it's a bit more than that.
For the first 30 years of my life, I viewed meditation as something hippies did in some forest. As usual, I was proven wrong.
I've been implementing meditation via the Headspace app for the last few months and it has drastically helped me sleep better, recover faster, focus more, and generally slow down every once in a while.
I spend a total of 10 minutes each night meditating. That's it. Sit back, relax and start clearing the craziness that goes on between my two ears.
Listen to the episode to see how I implement and how it can help you in a multitude of ways starting today.
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***Not affiliated with or compensated by the Headspace app company.
In Episode 47 of The Become a Beast Podcast, we dive into the small habits you can start implementing to make big changes in 2015.
How we have made big improvements in all aspects of our life at Become a Beast has been thinking on a micro level and working up to macro. Establishing small habits is the ideal way to have sustained success in whatever we are trying to accomplish.
Dive into today's episode and start 2015 off right.
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A fellow listener asks, "What's the best workout for me?" This is an awesome question and one that many people ask. In Episode 46 of The Become a Beast Podcast, I answer this question and my answer might just surprise you.
Often, we think one workout is the end-all-be-all to workouts. This isn't the case. Not because that workout doesn't work, but because that workout might not be right for you.
So, what is the best workout? Listen to this episode to find out.
Overthinking diet and fitness can lead to frustration, loss of motivation, and lack of results. This all comes about because we make something extremely simple into something the is unnecessarily difficult.
In Episode 45 of The Become a Beast Podcast, I discuss how we often overcomplicate our diet and fitness. The simplest approach, with anything, is often the right approach. Diet and fitness fall into this approach as well. The more you can break them down, the likelier you will succeed.
In Episode 44 of The Become a Beast Podcast, I discuss how my strength and fitness evolved once I started reducing the weight I was lifting and increased the number of bodyweight exercises I was doing.
If you are looking to prevent injuries and/or have a much wider range of fitness, I highly suggest listening to this podcast.
I talk about some of the easiest (and FREE) bodyweight exercises that you can start today.
Enjoy!
As I've discussed before, I have a hatred for dieting versus choosing a healthy diet. In Episode 43 of The Become a Beast Podcast, I discuss the many problems with diets and specifically, why most people fail at them.
Yes, some people succeed at these fad diets out there. No doubting that. However, MOST people don't succeed. My goal is to get you and others to be closer to the results of most rather than few. I don't want a handful of people succeeding at their diets. I want as many people as possible. Thus, I started OneIngredientDiet.com
I go into more details in this episode so check it out and listen closely for your OneIngredientDiet bonus.
About a month after the 1st of the year, my gym starts seeing fewer visitors, the produce aisle isn't as crowed, and life, unfortunately, goes back to the sad normal it was prior to the first of the year. What happened? People's motivation from setting New Year's goals has waned and that high is no longer there. It's time to reevaluate and attack once more, but most tend to just move on.
In Episode 42 of The Become a Beast Podcast, I discuss how to reevaluate one's health and fitness once the rush of motivation wears off from establishing and attacking goals.
In Episode 41 of The Become a Beast Podcast, we discuss food addiction and my own addictions to food.
Food addiction is not only an issue for the obese. As a fairly fit guy, I have an addiction to food and can fully admit to this issue. However, food addiction isn't your typical addiction. You have to have food to survive so simply ridding food from your life is not an option. In this podcast, I discuss how I address my own addiction and how my approach may be a way you too can address this issue.
For more episodes, check us out over on iTunes by clicking here.
We are just a few weeks removed from the new year and there are millions of people who have tried to detox from the gluttony of the holidays and subsequently failed miserably.
Detoxing, for most people, doesn't work. You know what does - - - eating a one ingredient diet.
Check out the latest from The Become a Beast Podcast in Episode 40 where we discuss why people fail at detoxes, why detoxes can (in rare instances) be good, and what you should do instead of detoxing.
Don't forget to rate and subscribe over on iTunes so you can get the latest podcast and help us grow the Become a Beast following.
In 2013, I took on the challenge of working out for 365 straight days. I must say it wasn't easy, but worth every workout.
In episode 39 of The Become a Beast Podcast, I discuss the struggles I faced in working out for 365 straight days. We discuss the toughest parts to taking on this challenge along with the best parts to accomplishment the feat of working out every day of the year.
You can take on the 365 day challenge, but I suggest starting with a much smaller streak (i.e. 14 days or 90 days) and building from there. Taking on the working out every single day challenge is quite the beast to start with.
Enjoy the latest from The Become a Beast Podcast!
(Suggested App for Challenge: Commit App by Nathan Barry)
Welcome back to The Become a Beast Podcast!
I have missed you guys and gals. Thank you for all of your continued support. I know I have been distant, but we are back and better than ever. Lots coming down the pipeline.
Check out the latest podcast...
In Episode 38 of The Become a Beast Podcast, I discuss A LOT.
Why I have been gone for 124 days (...too long) What is going on with The Become a Beast Podcast & BecomeaBeast.com Where we are headed
There's a lot to cover so we only slightly touch on all of these things in this episode. I promise we have tons and tons to come.
Thanks again and hope you enjoy!
The last thing we want to do is often the first thing we need to do. - Tim Ferriss (paraphrased)
I hate pull ups. They intimidate the hell out of me. I suck at them. I can bench over 200 pounds without flinching, yet shake in my boots when I need to do 10 pull ups. That doesn't mean I can't do them. That just means I hate doing them. That's when I came up with the idea for #DontWannaWednesday.
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Have a question, idea, or thought? Leave us a voicemail.
As noted above by Ferriss, the thing that I least want to do is often what I should address first. However, it's discouraging and not motivating to do the things we hate to do. So, how do we do them?
I have officially dedicated Wednesday's to including pull up's in my workout routine. I absolutely hate doing them, but I know they need to get done as they are a great bodyweight exercise. With my Boston Qualifying attempt training in full swing now, I need to include more and more bodyweight exercises to maintain my overall athlete build. I've coined the term #DontWannaWednesday as my motivator and reminder that, at the least, I will get the exercise(s) I should be doing done.
For more, click up top to listen to the podcast.
Hope you enjoy the podcast and as always...
Have a good one Beast Squad!
Sometimes your friends really aren't your friends. They are just the people you end up hanging out with. True friends push you to achieve the potential within yourself. So today, I wanted to talk about how becoming a beast may lead you to a loss of the social community you have found yourself in, but that this might be the best thing for you.
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Have a question, idea, or thought? Leave us a voicemail.
When becoming a beast, you start to find a new drive and passion. Whether it is for running or crossfit or strongman lifting, or whatever, you will start to surround yourself with information (i.e. blogs, podcasts, classes) and people (i.e. fellow runners, weightlifters) that are trying to achieve something. When these people commit to achieving their potential, they start to become your new friends and you just don't have as much time sitting around gossiping or getting trashed. Trust me, that's a good thing.
I've been on both sides of the coin many times so I am happy to share my experience with you and why you should start "reevaluating" your true friendships.
Have a good one Beast Squad!
Many of us established a fitness plan and think, "I've got this." The problem with these plans sometimes isn't that we don't follow through, but that we want to do more than our plan. So, what should we do? I address just that in Episode 35 of The Become a Beast Podcast on sticking to a fitness plan when wanting to do more.
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Sticking to a fitness plan may be tough, but the better you are at it, the likelier you are to attain your goals.
Have a good one Beast Squad!
Do you want to look like the world record marathon runner or the world's strongest man? I don't want to look like either. I want to become a super athlete.
In Episode #34 of The Become a Beast Podcast, I discuss how I became a super athlete, how I am attacking this approach again and why I suggest this over a sport specific approach.
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Have a question, idea, or thought? Leave us a voicemail.
Back in 2008, I took on the challenge of becoming a super athlete full steam ahead. I ate (almost) perfect for 6 months. I worked out at least everyday but Sunday and often 2-3 workouts each day. I was extremely focused in my attack and I achieved the results you see to the left.
I didn't become some malnourished marathon runner and I didn't become a 300 lb hee-man. However, I was able to run a half decent marathon, continue lifting significant weight, and was capable of competing and placing in athletic events that served a well-rounded athlete (pic to the left: 3rd place San Diego Mud Run).
You don't have to give up the benefits of one fitness approach for another if you are willing to put in a lot of time and energy to building a balanced fitness attack.
Hope you enjoy the podcast and as always...
...Have a good one Beast Squad!
As a parent, I feel that my top two responsibilities are 1) to provide a safe environment for my child to develop and 2) to show them what I believe to be a good example for living one's life. The first responsibility is self-explanatory, but the second is a far greater interest to me.
In Episode 33 of The Become a Beast Podcast, I share my entry into the wild world of parenting, how it has effected my fitness and health, and lastly, how you can either become and maintain a healthier and more fit body as an example for your kids.
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Have a question, idea, or thought? Leave us a voicemail.
Episode Notes/Links:
FitDadBlog.com Jason Fitzgerald, StrengthRunning.com
As always, have a good one Beast Squad!
Getting stronger and building muscle are often the two most desired attributes of those looking to become fit. However, they often overlook the best way to start. In Episode #32 of The Become a Beast Podcast, we discuss how you can start building a foundation for becoming stronger and building muscle in a healthier way.
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Have a question, idea, or thought? Leave us a voicemail.
Free weights can be your friend. However, when you expect your friend to provide everything while you bring nothing to the table, your friend (the free weights) won't be that kind to you. Bodyweight exercises are your entry to developing a base that then can be used to see faster strength gains.
This episode will guide you through the basics of bodyweight exercises and help you get headed in the right direction.
Episode Notes/Links:
50 BODYWEIGHT EXERCISES YOU CAN DO ANYWHERE Iron Gym Total Upper Body Workout Bar (Amazon aff. link.)
Have a good one Beast Squad!
Diet or fitness? The question many folks ask themselves when they have either been in a rut or have never really addressed either. Today on the Become a Beast Podcast, I address which I choose and how you can know which you should choose to address first.
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The answer I share will probably surprise most people and differ from what other personal trainers and dietitians will tell you. That's okay. This is just my approach and what has worked for me. It will be up to you to test what works for you.
Hope you enjoy and have a good one Beast Squad!
Often, small actions in one part of our lives can lead to huge benefits in others. When we workout at our full potential, there is an overlooked benefit that can lead to better results in the future. That #1 overlooked benefit of working out at our full potential is better sleep.
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In the past and even to this day, I sometimes forget about the incredible benefits of sleep. From hire amounts of the hormone leptin to reduction of chronic inflammation, getting better sleep leads me to achieve my potential on more cases than not. And when I don't get the necessary sleep, my performance in the gym and while running declines and my diet just seems to fall off the wagon.
In today's episode, I address the importance of recognizing sleep as a critical aspect towards achieving your full potential.
Episode Notes/Links:
WEBMD (link)
As always, have a good one Beast Squad...and get your sleep already!
Sometimes, the simplest answer to our biggest stressors comes through cleaning the junk out of our lives and just focusing on life itself. In it's simplest form that means putting a high focus on our health (i.e. diet and fitness).
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In Episode 29, I address the approach of curing depression through diet and fitness. Instead of taking some pill, we at Become a Beast like to try and solve problems the natural way. In this episode, I discuss the chemical aspect to depression and how simple actions solve this major issue.
Episode Notes/Links:
Ultramarathon Man
Depression and anxiety: Exercise eases symptoms
Hope you enjoyed and as always...
Have a good one Beast Squad!
In Episode 28 of The Become a Beast Podcast, I discuss the three fitness idols that I look up to and how they can help you achieve more of your own fitness goals.
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Have a question, idea, or thought? Leave us a voicemail.
Everyone will have their one fitness idols and I encourage you to find your own, but the three I present in this podcast are quite talented men.
3 - Elliott Hulse - (YouTube) - I have only been following Hulse for 6 months, but quite the impression he has had on me. There are those trainers who know the minimum and then there's Elliott. Hulse has what seems to be an endless wealth of knowledge on fitness and the human body. Even better, he is laid back, to the point, and honest.
2 - David Goggins - (Wiki) - Goggins is a straight-up badass. He hates running, but he does it so that he can raise money for the families of fellow fallen soldiers to the tune of over $200k. When he wanted to run the Badwater 135 miler, he called the race coordinator who said he had to run a 100 mile race first. He finished a 100 miler in 19 hours, called the Badwater race coordinator, who asked why he stopped at 100 since it was a 24 hour race, and Goggins said, "Cause that's all you told me I had to run." Also, he is the only person to complete Navy SEALS “Hell Week” three times.
1 - Dean Karnazes - (50/50, Ultramarathon Man, Website) - This dude is awesome and has the best story. I don't want to dive too far into his story (read: Ultramarathon Man), but he pretty much goes from drinking his 30th birthday party away to running 30 miles that night and changing his life for the better. He has run 350 miles without sleep, ran 50 marathons in 50 consecutive days in 50 states.I had the honor of meeting him in 2008 and he is who I aspire to be when I am his age.
Hope you enjoy these three fitness idols. Share your fitness idols in the comments below.
Have a good one Beast Squad!
Confidence is an atribute that I feel a lot of people miss out on. That shouldn't be the case and fitness can be your avenue to gaining more confidence in yourself. In Episode 27 of The Become a Beast Podcast, I discuss my lack of confidence and how I became more confident without being cocky.
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Have a question, idea, or thought? Leave us a voicemail.
As always...
Have a good one Beast Squad!
Shoulder exercises are critical to not only looking like a complete badass. They are also essential towards our balance and necessary strength for being active (i.e. picking something up, pushing a door open). If our shoulders are weak, it drastically effects the rest of our body. So today, we tackle shoulder exercises per the request of Become a Beast reader Caleb Wojcik.
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Episode Notes/Links:
Got a Question? Leave a voicemail. Click Here Shoulder Question from Caleb Wojcik of Pocketchanged.com. Muscle Images: Deltoid & Trapezius 4 Shoulder Exercise Video Examples: Shoulder Shrugs / Overhead Press aka Military Press In podcast, I suggest doing this standing. As a newbie weight-lifter, I suggest following Scott and using a 90 degree bench. I should have suggested such in the podcast. / Lateral Raises / Bent Over Row
Have a good one Beast Squad!
Becoming a professional at failing is highly encouraged at BecomeaBeast.com. Not because we want you to not succeed at your goals. Rather, we want you to achieve more than you once believed was possible.
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In Episode 25 of The Become a Beast Podcast, we discuss the following:
Difference between failing and failure. Why I encourage others to fail as often as possible. How failing has led to more success for me. How you can fail more.
Hope you enjoy and as always...
Have a good one Beast Squad!
The Zen of Simple Eating discusses approaches towards simplifying and succeeding at a life-long healthy diet.
In Episode 24 of The Become a Beast Podcast, 5 simple tactics that have worked for me are laid out. Through these tactics, you can start taking actions that won't frustrate and/or discourage healthy eating. It truly is simpler than most people make it out to be.
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Episode Notes/Links:
Food Rules by Michael Pollan 4 Hour Chef by Tim Ferriss Leave your questions and comments by voicemail : CLICK HERE
Hope you enjoy and as always...
Have a good one Beast Squad
Answering the question, "How do I get fit and healthy?," is a lot easier than most people think and most people already know the answer.
In Episode 23 of The Become a Beast Podcast, I discuss a principle that Joe Rogan discussed in his podcast The Joe Rogan Experience. As mentioned, most of us already know what we are supposed to do, but actually doing it is what we should focus on whenever we pose the question, "How do I...?" to anything including dietary and fitness approach.
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Hope you enjoy and as always...
Have a good one Beast Squad!
Qualifying for the Boston Marathon in 2014 is going to be even tougher than ever now that so many proud runners want to show their support following the tragedies in the 2013 Boston Marathon. That's why I share my previous experiences and failures in trying to qualify for Boston and what I am doing this year to try and qualify for the 2014 Boston Marathon.
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This episode doesn't just address running though. It has a deeper identity in proper planning that can be applied to general fitness and health.
I've failed miserably in the previous attempts to try and qualify for Boston. I've learned though and have since hired a running coach in Jason Fitzgerald of StrengthRunning.com to help me finally qualify.
Enjoy and wish me luck in qualifying for the 2014 Boston Marathon.
Have a good one Beast Squad!
In a somber episode 21, I discuss my reaction to the horror of the Boston Marathon terror attack. I also discuss what you can do to help and it's not just about giving money. It's more about building communities.
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That is all for today. Have a good one Beast Squad and remember to do more with your physical abilities because you never know when they can be taken away.
In Episode 20 of The Become a Beast Podcast, I share my recent stretch goal example, how stretch goal setting has helped me and how you can set stretch goals.
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Discussed in this episode:
My recent stretch goal How I set stretch goals Jason Fitzgerald's mention of stretch goals Top 3 reasons stretch goals are good
I suggest checking out the episode then establishing your own stretch goal...TODAY.
Have a good one Beast Squad!
In Episode 19 of The Become a Beast Podcast, I discuss 5 psychological practices that prevent dieting failures.
The ways I share may sound simple (or slightly hilarious), but they work and that's truly all that matters. I have found that making one or two simple habitual changes can drastically impact other facets of life, whether good or bad.
Hope you enjoy and as always, have a good one beast squad!
James Clear of JamesClear.com joins us in Episode 18 of The Become a Beast Podcast to discuss how he has achieved goals in many different aspects of his life by implementing a health a fitness regiment.
James and I discuss everything from his incredible photography to keystone habits to "Being a Pro" at whatever it is you want to achieve. This interview is far different than most as James takes a more holistic approach to not only health and wellness, but life in general.
Enjoy and until next time, have a good one Beast Squad!
In the return of The Become a Beast Podcast, I share some amazing news and three running techniques that have helped me throughout the years.
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Episode 17 features the Little Beast entering this world and how that has effected my life in amazing and exhausting ways. We also discuss improving recovery time, reducing injuries, and hitting PR's through a few simple changes to one's running technique and approach. Often, small changes lead to drastic results and this comes into play with running as well.
I hate being sick. What I hate worse is killing all motivation to get back to Beast Mode after getting sick.
In Episode 16 of The Become a Beast Podcast, I get back on the wagon to getting better. I have been sick for the last two weeks. With that, I haven't been able to do the two things i enjoy most. Posting podcasts and working out.
Though a short episode, you may be able to apply my approach to getting better in this episode. Enjoy!
In Episode #15, I share the 3 areas I try to address upon returning from a long holiday weekend or vacation. I usually fall off the wagon in the eating-super-healthy category during vacations, but have learned a few ways to get everything back in order and back to becoming the Beast I want to be.
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Most think that jumping right back into the exact same routine is the way to go. For me, that has not worked. I have to mix it up, change what I address first and slowly get back to my regularly scheduled life. That doesn't mean I lounge around, but I do address it differently than most folks.
Hope you enjoy and as always...
Have a good one Beast Squad!
In Episode 14 of The Become a Beast Podcast, I address my top 5 biggest health and fitness mistakes that I have made in the past and how I corrected them.
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I have made millions of mistakes when it comes to health and fitness, but I do my best to learn from each. In this episode, I share a few that have made a major impact on my results and give some advice as to how you can address as well.
Until next time, have a good one Beast Squad!
In Episode 13 of The Become a Beast Podcast, I introduce a new segment called 'Stop Doing That'.
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In this episode, I discuss the know-it-all's in your life and how to address the one's that might affect your health and fitness progress.
Throughout the 'Stop Doing That' on-going series, I share my opinion as to why I think an approach, suggestion, idea that others are telling might be wrong and how I think one should address. I am not perfect, nor right all the time. Thus, take my opinion with a grain of salt and just enjoy the show.
Until next time, have a good one Beast Squad!
In Episode 12 of The Become a Beast Podcast, I share how my experience with machines and my transition to free weights has led me to a fitness level that is Zombie-Apocalypse-Survivable.
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Not all fitness approaches work. Most that I have tested have not involved machines. I strongly suggest against them (as always, check with your certified personal trainer for more). They just haven't led to the all-around fitness level that I have attained.
Hope you enjoy my take on free weights in today's episode Beast Squad!
In Episode 11 of The Become a Beast Podcast, I share my top 10 go-to snacks to cure midday cravings. The snacks I suggest help prevent falling prey to the time of day that many people choose unhealthy dietary practices.
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This podcast was created to answer a question posed by Beast Squad member Chris of Melbourne, Australia. He asked, "Do you have any suggestions of good food that can give me that pep up in the afternoon but is also very simple as I'm outdoors all day with no appliances to make or store?"
If you want your struggle or question answered, make sure to sign up at the top to join the Beast Squad. I will send you an email immediately asking the one major struggle or question regarding health and fitness that you have. I typically try to answer them within posts, podcast episodes, or through an upcoming video.
Make sure to have a pen and paper ready to jot down some of the snacks that might help you out as well.
Until next time...
Eat Well - Be Well - Live Well
Have a good one Beast Squad!
Everyone wants a six-pack. Everyone. I have never heard a person says, "I want the biggest belly possible." However, most people are directed to 6 minute abs and magic pills that don't get the desired six-pack.
In Episode #10 of The Become a Beast Podcast, I share how I got a six-pack and lost the belly fat. It's definitely not how you probably think nor want to hear.
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Most people think that dominated the gym is the way to get abs. However, it's the diet that can bring about the greatest success. My results are proof of it. I focused 70% of my efforts on dietary focus and eventually got a six-pack. No, it didn't happen overnight and it took a lot of effort, but it happened and you can too.
In Episode 9 of The Become a Beast Podcast, I discuss becoming a beast, what it takes, and why you should possibly give it a try.
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I address the idea of setting one's bar too low and how setting it astronomically high can actually lead to far more being accomplished. I also share my thoughts on the primary reasons to actually becoming a beast that far-outweigh the "six-pack-mentality".
Perfect diets do not exist.
In Episode 8 of The Become a Beast Podcast, I share my thoughts on those who claim to know the perfect human dietary approach and how you can find out what is best for you.
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Anytime someone says they know the perfect way to anything, I immediately question their advice and you should too. When it comes to dietary approach, there are a lot of know-it-all's and in this episode I break down why they are wrong and how you can figure out what in the world is right for you (hint: it's testing).
Thanks for joining us as always and don't forget to rate and subscribe on iTunes!
Amy Clover, founder of StrongInsideOut.com, joins us to discuss her latest 30x30 Project and share how health and fitness has brightened some very dark days in her past.
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Clover is a fitness freak. All you need to do is check out her video over at Indiegogo to see what I am talking about. Through health and fitness, she has found the positive in keeping a body in tip top shape throughout life. In this podcast, she shares her approach to getting the most out of her body, emotionally and physically.
Mentioned in the Show...
Spark: The Revolutionary New Science of Exercise and the Brain
For more from Amy, check out...
30x30 Project - She's asking for your help for my 30-city bootcamp tour across the US & Canada to benefit those who struggle w/depression, self-injury, substance abuse & suicide.
StrongInsideOut - Where Amy blogs and helps others improve their life through actionable and focused steps.
Nerdy and Different: What X-Men Taught Me About Life - A great guest post of hers over at NerdFitness....even if you aren't a huge X-Men like myself. ;)
Krista Stryker of 12MinuteAthlete joins us in Episode 6 of The Become a Beast Podcast to help us get the most out of the shortest workouts and still see awesome results.
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Krista is a stellar athlete with a background in any sport you have ever heard of. She is a certified personal trainer and certified kettlebell instructor.
If you are a highly busy person with many committments (aren't we all?), I highly suggest checking out this interview with Krista today.
For more from Krista...
12 Minute Athlete - This is where Krista shares her workouts and general fitness and health advice to help you have the most efficient approach possible.
Jason Fitzgerald of Strength Running joins us in Episode 5 of The Become a Beast Podcast to bring great advice on becoming a better running and in a healthy way.
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Jason is an accomplished 2:39 marathoner with expertise in correcting running techniques that not only fail to bring about the desired results, but bring injury. He is a top source for everything running and can help you accomplish more starting today.
For more from Jason, check out...
Strength Running - Jason's primary site where he gives on-going advice on becoming the best runner you can be.
Run Your BQ - Jason and Matt of No Meat Athlete run this site to help you qualify for the Boston Marathon.
101 Simple Ways to Be a Better Runner - (Amazon) - Jason's "get started today" approach to running.
(Click here to listen, rate, and subscribe on iTunes)
Vic Magary, of VicMagary.com, joins us in Episode 4 to discuss the #1 reason most people fail and it has nothing to do with not knowing what to do.
Magary is a great resource for changing your habits whether you are already in good shape or looking to lose 100 pounds. His advice has helped multiple people he has trained lose over 100 pounds.
Link discussed during podcast: Steve Maxwell Strength and Conditioning
For more from Vic, check out the following:
FatLossforFree.com - This is no scam. Vic shares his top tips for FREE to help you start losing those unwanted pounds today.
VicMagary.com - Magary shares his insight on health, fitness and life on his personal blog. I'm definitely a frequent reader here.
The Get Fit w/ Vic Podcast - Vic's podcast on iTunes where you can here the latest straight from the source.
(Click here to listen, rate, and subscribe on iTunes)
Joel Runyon delivers. Each and every time. Though my approach may be different at times, we both look to obtain results once thought impossible. Usually, Runyon goes above and beyond.
In the first guest interview on The Become a Beast Podcast, Joel and I discuss ways to approach becoming healthy and fit through focus on specific goals. I truly believe this is valuable information from Runyon and an interview you can't miss.
For more on Joel and his sites and products, see the links below:
ImpossibleHQ: Joel's "landing" page for all his endeavors. I forewarn you that you will get lost here in the results-based posts here. Enjoy.
No Excuse Workout: Joel's FREE workout guide where you can't make any excuses for putting in the work.
Impossible Abs: I don't need to say much about this. Just check out his results and I guarantee you will want to sign up.
In Episode #2 of The Become a Beast Podcast, we address to health and fitness topics that will lead to you achieving your goals.
First, we address the 'Why' for doing crazy things like marathons.
Second, we will discuss short-term goals aka Now Goals and long-term goals aka Life Goals.
Hope you enjoy Episode #2.
(Click here to listen, rate, & subscribe on iTunes)
Welcome to the first episode of the Become a Beast Podcast!
Let the fun begin...
(Disclaimer: The Apple folks in Cupertino are in shock about how amazing my new podcast is so they haven't come back to reality to approve it within iTunes, but I will definitely let you know when they do.) It's the Start of Something BIG! Now, I know this first podcast is somewhat "rough" to say the least. However, just as someone just starting out a healthier dietary approach or picking up weights in a gym for the first time, I need to realize how it starts doesn't matter as much as just starting. Thus, the premiere of The Become a Beast Podcast. The Podcast Goal The #1 reason for starting the Podcast is to grow this community through the Pat Flynn approach of being EVERYWHERE.
Now, I am not quite everywhere, but this is a start in that direction which, in turn, helps me change the lives of as many people as possible. Corny?! Maybe, but it's true. Some of my most fulfilling accomplishments in life have come from helping friends achieve health and fitness goals they never thought possible. This podcast should widen that opportunity for impacting change. Become a Beast Podcast #1: How to Achieve Your 2013 Health & Fitness Goals The first podcast touches on who I am and what The Become a Beast Podcast is about. Along with that, I figure it might be good to actually help you in some way. So, I discuss a few quick tips to help you start achieving your health and fitness goals TODAY!
Within the podcast, I reference two app's that I feel will help you a ton and here are the links:
RunKeeper Commit
Two Quick Favors Can you do me two quick favors as well?
I would love it if you would rate and subscribe to the podcast if and/or when it appears in iTunes. I am committed to it's development and the more people following, the harder I will work.
Second, please check out the contact page and send me your single toughest barrier to becoming the healthiest and fittest person you can be. I will address most of them here at Become a Beast, in a video, or on the podcast.
Thanks for all of the continued support and I hope to have this community rockin' with even more fun stuff in the near future.