Fitness For Freedom Tips: Recent Episodes
By Jonathan Chant - Answers Your Fitness & Exercise Questions So You Can Li
Fitness For Freedom Tips is a new type of fitness and health show. We deliver fitness tips that you can apply to your life right away in 10 minutes or less. Lets face it you’re busy and life pulls you in all directions. You want to be healthier, but living a healthier lifestyle is hard. It requires you to change and there is a lot of misinformation out there. We work hard to syphon through it to give you the most sound advice possible and set you up for the greatest chance of success.
Jonathan Chant has been working with people to live healthier lives for 10 years now and he’s seen it all. That’s why he founded Fitness For Freedom, your complete online fitness training and lifestyle design community. He pulls out all the stops to help you make the changes yourself. No transformation challenges, no extreme changes just solid strategies to help you make changes that will stick for the rest of your life.
Change is constant and you’re going to have lots of questions as you go along that’s why we keep our episodes short so they don’t ‘eat in’ to your already ‘stretched’ lives (puns intended). We try to have some fun with it too! Exercise doesn’t have to be boring?
So what are you waiting for? If you’re still reading this you’re definitely interested in the show, so give it a listen.
Change is not going to be easy, you’re going to fail, but how you deal with that failure can make all the difference in the world. I’ve already covered a Growth or Be Better Mindset mindset back in Episode 84 - How to punch failure in the face today we’re going to focus on self-talk, with some growth mindset strategies intertwined....
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The Perfect Posture Program
10 Weeks to 10 Push-ups Fitness Challenge
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Episode 85: How to Punch Failure in the Face
Today is a must read episode, Atomic Habits: An easy and proven way to build good habits and break bad ones. As soon as I listened to an interview with the author James Clear I knew I was going to read this book, agree with almost everything inside of it and make it a must read episode. The premise of the book is that changing small habits or small portions of your life produce very little change....
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The Perfect Posture Program
10 Weeks to 10 Push-ups Fitness Challenge
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I usually like going to these events, I mean who doesn’t want to go to a function where you hardly know anyone and sit in a corner by yourself, while you use wheat thins to slowly shovel brie cheese covered in maple syrup and nuts one mouthful at a time, justifying each bite is okay because you have grapes on your plate. Sounds like a good Saturday night if you ask me......
10 Weeks to 10 Push-ups Fitness Challenge
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I used to hate fitness challenges - 30 Days of Plank, the 12 Days of Lunges, The Burpee Challenge, you know, the ones that periodically show up on your facebook or instagram feed or an over exuberant friend tells you about how they're doing it and it’s amazing and you should do it too. Yes, I find those people just as irritating as you do, but something has come up that is making me rethink how I feel about fitness challenges, which I will get to, but first I’ll talk about the reasons I don’t like them, because they still hold true...
10 Weeks to 10 Push-ups Fitness Challenge
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Last Wednesday night was Halloween and even though I’m generally anti-chips and chocolate bars, I try not to be anti-fun and recognize that getting dressed up and going to people’s houses, getting candy and chocolates is just that, especially for children and as far as I can tell mothers, at least in our house, so we participate in all things that Halloween brings.....enter debacle.
10 Weeks to 10 Push-ups iOS App
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About eight months ago I started working with a new client, a woman in her mid-50s who had just gone through several breast cancer surgeries and treatments. She’s in remission for now and wanted or wants to get back into shape again, to improve the mobility and flexibility of her shoulders and neck as well as increase her overall strength and muscle tone again.
10 Weeks to 10 Push-ups iOS App
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Topic suggestion from Krysta on our Facebook Page. I’d love to hear about set\rep amounts and the weight of the weights for different goals such as losing weight vs building muscle ... I’ve been told it’s different!
Thanks for this topic Krysta, it’s been a while since I’ve covered and although my views are more or less the same as they have been for the last 10 years, there are some differences, as well, I will talk about where the confusion comes from, so that as you the educated and informed consumer are going through the information you can draw your own conclusions or decide whether or not something is relevant to you. I will start with the reps for weight loss topic because it’s the most straightforward...
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Have you ever set a goal and then felt like you’ve fallen behind on achieving that goal?
It’s a phrase I hear all the time,
I’m behind on my weight loss goal…..
I’m behind on my training…...
I’m behind on my career…….
I’m behind…..I’m behind…..I’m behind…..I’m behind in life
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You are here (x). Your future self is there (y). How do you get from here to there without crashing and burning.
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Today is a must read episode Endure: Mind, Body and the Curiously Elastic Limits of Human Performance by Alex Hutchinson. Hutchinson tries to tackle this complex question, why is it that more people don’t die doing exercise or maybe put a different way, if you run a race and give it everything you’ve got and come in second by say 1 second, why are you still alive? I mean you still have energy left over, because you’re still able to walk around, you may be dehydrated, but you’re not so dehydrated that you’ve turned black and gaunt....
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Let’s picture this for a second, you’re in the gym you’re exercising, you do a bit of jump rope, then you quickly shift to lunges, then to a plank, you hop up into squats, then you hit the floor to do some push-ups, you’re working hard, you feel your heart pounding, you start to feel yourself sweat, you see a drop hit the floor and you think...
Endure by Alex Hutchinson
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I was training a client the other day and she was talking about how dissatisfied she was with how she felt, she wasn’t happy with how things were going, as in how she’s not able to do some of the things she could do even as recently as last year and she still can’t find the motivation to do some exercise on her own. Before I could say anything, she then followed it up with, ‘I think I might like to walk, but I can’t go far enough for it to make a difference!'...
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I started hitting the gym back in September 2017, I was very weak back then so I started with 30 lbs overhead press and now have made very little progress, that is after 11 months I've reached 80 lbs now and the progress seems to have halted . What should I do? M 19 Started at 140 lbs now after 11 months am 150 lbs Height - 175 cm
I think most people can relate to this in some way, where you start exercising and you feel week at first, but you stay relatively consistent, then over time you get stronger and stronger, but eventually you get to a point where you stop making progress or hit what I would call a plateau. The real question this person is asking is, What do I do when I plateau? In this case it’s about the shoulder press, but the same principles always apply regardless of the specific exercise you’re doing.
The Shoulder Support Exercises
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I was working with one of my clients the other morning and they were talking about how during the week they had tried to or had good intentions of doing some exercises on their own, but they were unable to ‘drum up’ the motivation to do anything. Before I could get in there to ask my questions, about what they thought they could do differently to make the exercise more manageable or help them find some motivation for the next time, they followed it up with this question - Jonathan, How do you stay motivated to exercise?
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I’ve lost some weight, but when I look in the mirror all I see is my fat and how fat I am.
I’m in smaller clothes, but I’m still disgusting. If only I could lose all my weight then I would be happy.
Betty, can you take me through your inner monologue, what else do you tell yourself when you look in the mirror.....
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‘I’m not as strong as I used to be. I really need to start exercising, but exercising is so hard’
‘I know I shouldn’t eat this, but it tastes soooooo good’
‘I wish I could get out of bed early, I know I would get more stuff done, but staying in bed is so cozy’
Does any of this sound familiar? Of course it does, it’s that little little voice inside our head that says.....
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I have a client I’ve been working with for about 6 months now, she had been working with another trainer for about a year before that and lost a lot of weight right out of the gate, but had plateaued and she contacted me to switch things up or get a new perspective. This is a common problem for a lot of people, I thought I would cover it here, share my approach, show how it’s a bit different and talk about the results, which I think will be surprising for most people.
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Here’s the email question from Slow Progress Sam we’ll call him,
I’m a 33 year old male that weighs 167 lbs. and is 28% body fat. I’ve been dieting for 71 days and lifting weights for 40 days, following a very basic beginner strength training program. My stomach has gone down, but after strength training for 40 days shouldn’t I look more muscular?
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Of course this is all well and good, but what if you’re red lining all the time or you’re maxed out from the time you wake up in the morning until the time you go to bed at night? If that’s the case you can zoom out as far as you want, but that’s not going to be helpful for you. Today we’re going to go through a few things to consider or look at in your life and give you some strategies that can hopefully help you make some better or at least healthier decisions.
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When we do an assessment or an initial intake with a new client we go through their goals, expectations and generally what they’re looking to get out of our relationship and an exercise program or fitness routine. Through this assessment we usually cover how much the person may or may not have exercised in the past, how active they currently are and what barriers they may have to starting an exercise program. What we’ve found is that two of the biggest barriers are a lack of time and motivation. I would even make the argument that a lack of time is probably a lack of motivation as well, at least in most cases, but not always....
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Athletes will sometimes call this the zone, I know that one time a sat down to write a blog post and I wrote 3 or 4 pages in about 45 minutes, but it felt like only a few minutes had actually passed. I’m sure most of you have experienced this in one form or another, this almost magical feeling where you feel like you can not only accomplish anything, but also enjoy doing it.
To me this seems pretty obvious, who doesn’t want to spend more time enjoying what they're doing? But there’s also another level here, how can you create flow doing activities you don’t naturally love, because the reality is that most people spend most of their days doing things they don’t particularly care to do and sometimes try to actively avoid doing things they know will legitimately make them feel better and bring them happiness, contentment, satisfaction and a better overall feeling of well being or health.
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As many of you know I work with a lot of clients that are trying to lose weight, I have one client in particular that has really been struggling, her struggles are bothersome or upsetting (I’m not sure if that’s the right word, but it's the one I’ll use) because there was a time when she had made a lot of positive changes in her life...
Episode 54: Getting Partner Buy In
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Last Thursday night I went on a bit of an eating binge, which happens from time to time...
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A couple of weeks ago I got a phone call from a potential client. Like many of these phone calls it went something like this,
Hi, I’m out of shape and I need to lose weight, I’m really interested in the services you offer I have kids and I don’t have time to get to the gym, but if someone could come to my house a couple times a week that would help me stay focused and accountable. I mean I realize that losing weight is mostly nutrition, but I know if I exercise then I will eat less because I won’t want to ‘waste’ my exercise. Plus, I already know what I should be eating and how much I should be eating, I’m just not doing it.
I want to focus on that last statement for a minute, I already know what I should be eating and how much I should be eating I’m just not doing it...
Episode 2 - How to Focus on Behaviours Instead of Outcomes to Improve Your Fitness
Episode 128 - How to Find Exercises You LOVE as Your Goals Change
Episode 241 - How to Practice Life
Episode 309 - Changing How You Look at Goal Setting
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Now, this past week was my first full week back working, working out and running and it was really tough, I managed to keep my upper body strength close to the same, but I’m tiring much more quickly and my muscles are much more sore than they were in the month before Christmas, on top of this my leg strength feels like it’s shot, I’m scared to do any variation of squat with heavy weights because I’m afraid my ego won’t be able to handle this, and my first run back was abysmal, it took me 35 minutes to run almost 3 miles and I had to walk several times. This is more than 15 minutes slower than it would have taken me to cover the same distance 2 weeks before Christmas, I was demoralized by it and I strongly considered taking a break from running, because my attitude in that moment was - ‘what’s the point I don’t want to feel like garbage when I do this and it will take me months to get to the speed I was running before.’
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It’s a new year and for me this is a time of reflection, thoughtfulness and trying to figure out if I’m living the way I want to live and accomplishing the goals that I want to accomplish. Not only in my own personal health and fitness, but also in the health of my relationships with my family and close friends and also in the strength and direction of Fitness For Freedom.
I think a lot of people take the time to do this, I mean I hope that many people take the time to do this, since you’re listening to this right now I can only assume that you’re at least interested in being a healthier and more fit person. To be clear I’m not talking about New Year’s resolutions or some kind of a SMART goal...
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MrTwinkz is a middle aged man that works in an office environment, he’s 6’2” and weighs 106kg or about 230 lbs which is probably a little bit overweight depending on how active he is. Back in March he was diagnosed with pneumonia and now from that he has asthma and COPD, aka. chronic obstructive pulmonary disease, which means the tubes that carry the air into and out of his lungs are more narrow than they are supposed to be...
Transcription of Episode with Bonus Media
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Fast forward to two days ago and she comes home after a workout while I’m making dinner and she comes into the kitchen to tell me how it went and I hear rustling in the living room, like whiskey our dog is getting into something he shouldn’t be getting into. So I ask her if she bought any food he could eat and she responds, ‘Oh yeah so she grabs the bag from him and brings it to the kitchen and it’s a giant bag of...you guessed it bagels, actually 30 bagels to be exact...Not a good start.
Episode 288
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I just finished reading the Obesity Code by Dr. Jason Fung and as the title suggests this book is about obesity, more or less how it happens, the nuances around it and what you can do about. It’s a long book, but it’s not a heavy read and although he covers a lot of very well researched scientific concepts that can get complicated, he’s very good at relaying the information in a palpable, interesting and slightly humorous way, which is the reason I prefer this book over other similar books I’ve read. Today I want to cover the main point of the book or the biggest take away that I think is the most important so that even if you don’t read the book you can still understand it’s version of why obesity happens and you can still apply some of the concepts and principles to your life.
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After I put my son to bed I often come down to my little home office to get a little more work done before I put myself to bed. Usually I save mindless admin tasks for this time because I have trouble focussing on anything that is deep and meaningful and I can’t do anything that requires research of any sort because then I might end up on youtube watching videos, that don’t do anything to move my mind or life forward. Actually, for the most part not only do they not help me move forward, but it also means the tasks I’m supposed to be doing are going to take a lot longer than I anticipated, which means I’m going to be up later than I anticipated, which means I’m much more likely to snack on something I shouldn’t be snacking on and that’s exactly what happened last Thursday night...
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I’ve had the opportunity to reflect a lot over the past few months about what it means to change and redirecting my priorities, and I’ve had to look back at why I do certain things out of habit or in other words how did I create a habit the way that I did, and what were the steps I took.
And the truth is this is how it happened, I said this is important to me, then I set up my life or my environment in a way that supported that change, until it became a full habit. I recently started...
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I'm a really skinny guy, always have been, 6' 145 lbs, high metabolism/high energy. So I'm naturally skinny plus I mountain bike/run regularly. This spring/summer I worked canadian tree planting in BC which if you don’t know is basically hiking and throwing a shovel for 8 hours a day planting 1,000+ trees a day, 6 days a week. It's the most intense work I've ever done. Everyone who does it gets in great shape and loses weight, for me I couldn’t eat enough to keep up with it. Fast forward to August after being back home for a month. I'm working in an office, sitting much more of course, I still run 2-3 times a week and maybe mountain bike once a week, I went back to eating normal. One day I realize I have a little belly, especially when I'm sitting. Having never had anything like this before it has me wondering if the extreme swing in lifestyle has something to do with it? Being summer I was eating more cheeseburgers than usual, 2-3 times a week which I've now stopped. I went from my normal weight of around 144-145 to 150.
I'm 31, which I know means my metabolism could slow down any day, and maybe that’s what happened, is it just coincidence that it's after my intense fitness come-down from the spring/summer?
Body Burner Brody
І rеаd dumbbеll bеnсh рrеss іs еаsіеr оn thе јоіnts thаn bаrbеll sо І'm сurіоus іf thіs іs thе sаmе fоr оvеrhеаd shoulder рrеss?
Strong Shoulders Sam
Video Link to Shoulder Press
Last year I got into lifting and I LOVED it. Never had really lifted anything heavier than a fountain pen for my entire life and got up to deadlifting 350lbs.
A few months ago I had to cancel my gym membership after I got a promotion at work and didn’t have time anymore. Now, things have cooled down and after speaking with my boss, I have indicated that a few times out of the week, I NEED a gym break. So he agreed.
Now I am wondering what to do? I loved Stronglifts 5x5, but honestly, I think I am at the point where I just want to lift to feel good and well, quite frankly, look good. Any suggestions on workouts?
Deadlifting Dan
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I have a client that I’ve been training for a few years now and just this past summer she’s taken up running and she’s improved a lot, at the beginning of the summer she was doing 2 or 3 minutes of running then 1 to 2 minutes of walking to complete 5km, but with her hard work and consistent training she was or is I guess able to run 5km in a row without stopping. However the weather is starting to become a little less pleasant, so she’s started running on the treadmill, which was going really well the first few times she did it she was getting comfortable with her pace and being on the machine and on her last run she was feeling so good she bumped her speed...
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I want to lose fat and gain muscle, but I don’t want to put on any more weight, is it possible to slowly lose body fat % and gain muscle mass while consuming calories around maintenance? How much slower would this be than a bulk and then cut cycle?
Wants to be leaner - Luke
Is it better to do strength training before cardio or is it better to do cardio and then strength training?
L
What’s better, doing a strength program that is 3 times a week vs. 6 times a week? I heard that really all you need is 3 and more than that is really a waste of time.
For some context, let's assume that a theoretical person, right after cutting to 10% bodyfat, goes on a bulk for a year. He has perfect execution and progression on all lifts and never misses a day.
What will the actual difference be after that year when going on a 3-day routine vs. a 6-day routine?
I know you won't be able to lift twice as much, or have twice the muscle. But how much more will the 6-day one actually give you regarding strength and aesthetics.
Volume Vince
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I’ve done a few episodes about goal setting usually under the premise that goals in and of themselves are more or less a waste of time, at least in the standard way that most people think about goals - I want to lose 40 lbs. in 6 months or I want to be able to do 10 push-ups in 10 weeks. I know that this flies in the face of what most other personal trainers, health coaches and self-help gurus might say, that a goal needs to be specific, measurable, attainable, relevant and timed or more commonly known as the acronym SMART. The problem with most outcome goals is just that, they’re outcome goals...
Episode 143
Episode 226
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I overworked out. I pushed myself way too far than i should have in weight training. Now i'm feeling quite broken.
But I'm currently on a cut so I'm tracking my calories and keeping them low. Should I eat more today? Would it help my recovery? Or do I just have to deal with it.
I’m not talking about more protein to "build more muscle". But more calories for recovery.
Cutting and confused
Recently I have taken up cycling in an attempt to lose weight. This and just eating less is showing positive results. I bike every other day and was wondering on the off days if I could run or do I NEED those days for rest?
Weight Loss Wilma
Jonathan, thank you for doing this show I find it really helpful and try to catch it every week, even though I do miss it sometimes :( I stalled hard at a 175 pound overhead press, how much weight until you first stalled and how did you break through your plateau on overhead press?
Stuck in Sarnia
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In last weeks show I reviewed a study about the effects of a ketogenic diet on endurance athletes and whether or not it had an effect on their ability to cycle for extended periods of time, at around 60 to 65% of their maximum capacity, if you’re interested in hearing about my thoughts and the results of that study I definitely recommend you check out episode 305 and for interests sake the name of the study is: The human metabolic response to chronic ketosis without caloric restriction: preservation of submaximal exercise capability with reduced carbohydrate oxidation, and don’t worry if you didn’t get that I have a link to it in the show notes. I’m not going to cover the author's conclusions or the results if the study today because I did that last week, but I did find some very interesting things with respect to blood work and basic physiology that I think many of you will find interesting and we’re going to cover those today, but since reading findings can be a little bit boring we’re going to do something different, I’m going to ask you a question, you’re going to answer it and then I’m going to go through what the study says the answer is.
The Ketogenic Study
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When trying to lose weight, do you add extra calories to account for exercise? For some context,
I'm 22 year old female trying to lose weight. I downloaded MyFitnessPal and entered in my stats. I was given 1750 calories to work with and my macros I split to 40/30/30 for Carbs/Protein/Fat.
My question is, since there is an activity option to enter in your exercises, are you supposed to enter in your workouts and eat the extra calories? Are those designed to fit in your plan to lose "x" amount per week? Or are you just supposed to eat your calories for the day and use the exercise as an extra deficit?
Double Check Chelsea
For the longest time, calculating my Total Daily Energy Expenditure (TDEE) doesn't seem to match how my body reacts to certain caloric intakes. I'm 5'9, 158 lbs with with 14-15% body fat. My final average TDEE is 2,642. I currently eat 1,800 calories a day and stay the same weight. If I eat 2,642 and keeping the same 5 day lifting regiment, I feel I'd definitely gain 1-2 pounds a week. I gain and lose weight extremely easy. How accurate can TDEE calculators be? How close should I pay attention to mine?
Trouble Understanding My TDEE
I've been an avid gym go-er since last September. Consistently going 5-6 days a week doing various strength routines, but in mid July I decided to take a break and finally get rid of the bulk that I had accumulated over the previous 10 months. I lost about 20lbs doing various cardio exercises, ignoring the gym completely.
I've started to go back to the gym, and am trying to ease back into things. Thing is, holy crap I lost strength. Pretty much every exercise I do is considerably weaker than what I had been doing. I've lost a good 10-15% off all my lifts.
After an extended break how long will it take me to get back to my normal strength levels? Any advice?
Returning From a 2 Month Break
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This isn’t a must read episode for The Art and Science of Low Carbohydrate Performance, it’s more of a review of a research article the book cited. That’s right there was a citation that I thought was questionable so I tracked down the original study and decided to critically analyze it to see if what the authors were saying was true and if this was a legitimate study that I could take seriously. The line in the book that got me questioning the citation was this, that when elite cyclist were not ketogenic adapted they were able to pedal a bike at over 900 kcal an hour for 147 minutes and when they were ketogenic adapted they were able to ride on average for 151 minutes and that this was not statistically significant, to which I said neh, neh that is a 4 minute difference which I know doesn't sound like a lot but if these elite cyclists were in a race that would mean if the keto group were in first then the rest would be somewhere between 1.5 and 2km behind them which in the elite cycling world is a huge difference, so different the T.V crews wouldn’t even be following the non keto adapted group, so I wanted to dive in and see what this study was all about.
The Ketogenic Study
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Every time I finish pushing the prowler sled I get dizzy. I'm in a hot climate so I make sure to hydrate religiously so that can't be the issue. Even if I push one plate I still get dizzy after a few sprints. I also make sure to breathe while pushing. How can I prevent or lessen the negative post effects of the prowler? How do I prevent this ‘dizzyness’ from happening?
Dangerous Dave
Hey! I want to do cardio to lose some fat and improve my endurance and conditioning because it sucks. I can’t even run for more than 10 minutes in the park. But at the elliptical I can go on for 1 hour, but still it's bad.
I want to improve my conditioning and endurance. And also lose some fat but that's my secondary goal.
The thing is running sometimes gets boring and I don't feel like running sometimes because it’s a loooooot of time and it’s not that intense
I don’t know what kind of cardio to do. I want it to be intense and feel like a warrior and push through my limits. I want to workout and get fit.
Sprinting Sandra
How do I progress my weights? Let’s take curls for example. Today i can do 8kg, 4 sets of 8,7,6,6 reps. Then my next session, should I try to hit 9,7,6,6 or should i get all my sets to 8 reps? What if i could achieve 10 reps on my first set if i pushed real hard, but at the expense of the performance my remaining sets? Will it differ between isolations and compounds exercises?
Hypertrophy Harry
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In order to get stronger you have to progressively lift heavier weight, there’s no way around it, however lifting progressively heavier weight has it’s limits, as in you can only become so strong before you will start to become injured or your strength will plateau, if these types of things didn’t happen people would be able to become infinitely stronger, but we know this isn’t the case because even after years of training everyone still has their limits and world records are often held for years, sometimes decades before being broken.
Which brings us to this question and the one we’re answering today,
How can improving your mobility help you become stronger and how do you improve your mobility?
Hip Mobility - assisted squat
Upper-back Self-Massage - massage your upper back
Hamstring Flexibility - Static and Dynamic Stretches
Shoulder Mobility - From Frozen to Full Mobility
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I'm trying to save time on my back workouts, I'm just curious if doing Deadlifts, Bent Over Rows, and Pullups/Chin-ups are enough to build it completely?
- Build My Back Bob
So here's the deal, I'm looking forward to compete in weightlifting, but I get sick a lot. So here's the question: when dealing with illness (common cold, flu) what's the wisest thing to do regarding training? If the illness involves/leads to infection (strep, sore throat) do the same rules apply or is it an exception to take a rest? How do you go about coming back to training after such illness? Thank you in advance
- Sick Steve
This is a ‘Noob’ question, but i'm at a loss. I lift early in the morning so I don't train with anyone to spot me. My lifts are getting stronger and the first dumbbell rep is getting harder and harder. How do I get the first dumbbell chest press rep?
- New Nick
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A couple weeks ago when I was away on holidays I woke up one morning with every intent of going for a run and doing a quick strength workout, but when I woke up that morning I still felt tired, I didn't have very much energy, I was reeling from a cold that even today I haven't fully recovered from and instead going for a run I negotiated with myself, through my rules for these types of circumstances,
Am I just being lazy or am I legitimately tired and unable to run?...
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Danica - What kind of training do I have to do to be able to make more distance while swimming and hold my breath for longer times under water? I want to be able to swim longer and stronger.
Too Extreme - When I go to the cottage with my family we like to take the boat out and go wakeboarding, tubing, and generally have fun on the water. It tends to burn for a few days afterward so we’re definitely getting some good arm exercise - but how much is too much? It’s a lot of fun but I’m worried about accidentally injuring myself in the process. When do I know to stop?
Born to Swim - Is swimming any good for burning calories and losing weight, or is it better for getting stronger muscles? I really love swimming but I want to know if it’s enough for me to lose weight on its own or if I should look elsewhere.
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I just got back from a ‘vacation’ in beautiful British Columbia, I have to put vacation in air quotes because for the most part it didn’t feel that way. We were there for a whole week, but social activities, family get together’s and a wedding right in the middle of the trip left us crammed end to end with very little in the way of free time to relax let alone workout or formally exercise, this meant I had to be creative in doing my exercises with the cramped schedule and no equipment. Like we’ve talked about in previous episodes I followed a few different strategies to make sure I got at least something in, I scheduled it in first thing in the morning, I had the program pre-built so I knew exactly what I was doing, I kept it really short as well, because I knew I would be prone to getting interrupted and I used this strategy which is the topic of today’s episode, I did everything really slowly, I mean really, really slowly, I did split squats for 6 to 8 seconds down and 6 to 8 back up, I did push-ups and pull-ups following the same tempo, I tried to do it with hanging leg raises, but it was just too hard, I had to settle for 2 to 3 seconds down and up because that was the slowest I could handle and my muscles were sore the days after I worked out despite the brevity and the fact I was only using my bodyweight.
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Reaping Rewards Rob - When it comes to everyday life and motivating myself to push to get something done, I like the idea of using a reward system - where I treat myself to something I like when I succeed, as it works to make me want to get that thing done. Is there a way I can apply something like that to weight loss? It just feels counter-productive to treat myself to something if that’s going to add more calories.
Long Walks on the Beach - I just came back from vacation and found that exercise was a lot harder than when I took time off. I was fairly active while I was away, I took walks on the beach a lot and did a lot of walking around in general, but obviously that wasn’t enough. What are some other ways I can fit exercise into vacation without necessarily having to take time away from enjoying the vacation itself?
Sporty Suzie - My friends and I are basic level sports players, as a group we play volleyball, badminton and similar moving around sports just for fun but no one is really any good at it. We mostly just play for fun, but I’d love to actually get better - what should I be focusing on to get better at volleyball?
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Have you ever heard this expression, ‘Everything in moderation, except moderation.’ I’ve heard this expression several times and I don’t know where it comes from or who started it, but the first time I heard it I agreed with it and thought - you know everything should be done in moderation, but then I heard it again in a slightly different context and decided I didn’t like it as much and now I’ve been thinking about it for several years (I know I’m a bit weird like that, but sometimes little things bother me for a really long time and it takes me some time to figure out why they bother me so much and I just need to reflect on them), anyways now that I’ve reflected on it, I’ve decided I don’t really like it at all and I just want to dig into why, let’s start with the definition.
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Master Chef - What are some good foods I can make from scratch at home? We want to eat healthier and I only have so much time to cook, are there any quick meals that can be made easy that are also good for you?
Amanda - I’m trying to learn proper movements for exercises, but don’t really have anyone who can tell me if I’m doing it right. Will practising in front of a mirror by myself help me improve? Assuming I have a general idea what the exercise should look like.
Flimsy Arms - I have watched a lot of your videos, you put a lot of emphasis on pulling exercises. For someone like me who has poor upper body strength, they can be very hard - what are some beginner pulling exercises?
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Steps to a Pull-Up
Shoulder Mobility
Last week I made this huge giant salad. I used spinach as the base, with fresh tomatoes, cucumbers and peppers from our garden and then I put some olives cashews, hemp and chia seeds to top it all off with some balsamic vinaigrette. Of course, what I intended to be a modest lunch salad quickly turned into a giant beast of a salad, but I felt up to the challenge and started eating it with the intent of finishing the whole thing, but halfway through my son Cooper started to cry and I had to take an intermission from my salad to change his not so clean diaper, which took somewhere between 5 and 10 minutes. But here's the interesting thing that happened, when I sat down to finish my salad I was no longer hungry and instead of finishing it off like I would have in the past I put it in a container and ate it a couple of hours later when I was hungry again.
I don’t know if something like this has ever happened to you before where you’re famished at the start of a meal and get interrupted part way through only to realize when you come back to it that you’re not actually hungry anymore and you don’t need to finish all the food you prepared yourself. But it got me thinking about something, how often does the opposite happen, where you’re hungry, so you ram a bunch of food into you as fast as you can only to feel not only full, but stuffed 20 minutes or so after you finish your meal, I think for most people this secondary scenario is much more common. I know when I was a teenager I fell into this category, because when I came home from school almost everyday I would devour an entire box of crackers as a snack, but then be so full after I would unable to move or do anything productive, until dinner time when I would eat again.
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Mandy - I’ve been losing weight doing exercise, and I know I have because I’ve been weighing myself every day, but I can’t really see the difference. I feel better, but I want to look better as well. How long does it take for weight loss to show?
Sleepy Sally - I work long shifts on my feet all day. I want to exercise but when I get home I’m just so tired. I also don’t have much time in the morning unless I want to wake up really early. What should I do?
Down with Doritos - I live with people who really like to eat junk. I’m working on my weight but sometimes it’s hard to resist when they have a bag of chips out watching a movie. They can have junk if they want to, but I want to build up my ability to say no - how can I do that?
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Protein, Protein, Protein - Protein is incredibly important, your body uses it to synthesize or build muscle, your cells use it to duplicate themselves and to grow, as well as many other functions, in fact you could call protein the building block or foundation to which every function in your body is built and if we get outside your body for just a second, foods that are high in protein also tend to taste really good and keep you feeling full for longer periods of time.
The average person usually needs somewhere between 50 and 100g of protein or about 1g per kg of body weight in a day. This is enough to maintain all your bodily functions as well as grow some muscle, if you’re into that sort of thing. If you're incredibly athletic, do a lot of strength training, powerlifting or bodybuilding and you want to build a lot of muscle, you may want to push your protein uptake to 100 to 200g of protein a day or 1 to 2g per kg of body weight, but keep in mind that for most people that’s around the top end of what your body can absorb for muscle building and that’s only if you’re consistently doing strength training. Once you go much beyond that the protein is more likely going to be used as energy, this means used as glucose or stored as fat for a later date.
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Episode 118
Jeannine - For the last 3-5 years it seems like eating according to your macros is all the rage. What I don’t understand is what ratio is best for me, and why does it matter for optimal body function and weight loss? I eat 1400 calories, but I noticed it’s mostly of fats. I love avocados, nuts, and good quality cheese. Could this be a reason why I am stagnate with my body composition?
Jeannine - I feel like exercise has a lot to do with mental toughness. It is the ability to manage some discomfort for a trade-off of stronger muscles etc. I find my mind gives up before I do. I am curious as to what your mental process is with regards to pushing yourself?
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If you’re new to the show welcome, if you’ve been listening for a while thanks for coming back we appreciate that you’ve taken time out of your busy day to listen and hope that in return you get some valuable information and some things that you can apply into your everyday life to be the healthiest and most active version of yourself.
I know it’s been awhile since I’ve done a must read episode and that’s simply because I haven’t read a book that I felt was compelling enough to feature, until now. I got ahold of this book and have been recommending it to many of our clients because it’s that good - The End of Diabetes by Dr. Joel Fuhrman.
I know, diabetes is scary, lots of people have it, lots of people are susceptible to it and most people think the only thing you can do about it is take lots of medication. Of course the way things are set up in the medical system doesn’t help, because that’s how most doctors manage it with their patients, they prescribe drugs like metformin and insulin, which in most cases does help someone with Type 2 Diabetes control their blood sugar, but what makes matters worse is this gives someone with diabetes the false sense that everything is okay, because the numbers on their glucometer say everything is okay, but the reality is it’s only a bandaid solution that in the long run makes the situation much, much worse and if you’re a Type 2 diabetic that requires insulin it’s the beginning of the end for you and that’s a harsh reality that most people aren’t willing to face. If you have Type 2 diabetes you’re at an increased risk of having a heart attack and getting kidney disease, both of which have the negative side effect of death. There’s also the less deadly, but still severe increased risk of nerve damage which will make it harder to walk and hold things in your hands, as well, amputations and vision loss are also more likely to happen if you have diabetes. That’s how the book starts, well it’s a summary of how it starts, but I think you get the gist of it.
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Leg Laments - I have bowed legs, are there certain types of exercises I should avoid doing for a full body workout?
Can’t Stay Still - I find exercises like the plank or wall sit - where I’m just standing still - pretty boring and hard to maintain because I get so bored. Are there more active alternatives?
Andrew - How soon after a broken foot injury should I be getting back into exercise? I play soccer and while I definitely won’t be playing this summer I don’t want to lose my ability over time.
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Ways to Make the Plank more Interesting
If you’ve been listening for a while we appreciate your continued support and if you’re new to the show, welcome and thanks for stopping by. When most people think about fitness they think of the specific exercises they need to do and they think about having the right equipment to get the most effective workout, but rarely do people take a step back to look at the mental components and the behaviours around fitness that not only help you get faster, stronger or more mobile, but also keep you consistent and motivated. That’s what this show’s all about, we hope you get some valuable information that is both useful and insightful, that will help you be the healthiest and most active version of yourself. Let’s get on it.
A few years ago I started running the fitness fundamentals course at the Ottawa Regional Cancer Foundation where I work with people that have either gone through some form of cancer treatment or have recently completed their cancer treatments and they want to either start exercising or get back into exercising again. When going through cancer treatments almost everyone experiences unfavourable reactions to chemotherapy or intense radiation, it’s not uncommon to have surgeries that permanently affect your body and the lack of energy or sleepiness can be overwhelming, not to mention all the different psychological effects it can have on you. All this to be said once a person has dealt with these changes their goals and abilities are going to be different, which means most likely their exercises will have to be different or at least modified, today we’re answering this question, how do you start an exercise program when your physical abilities have become different or restricted?
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Now-What-Sheri - A few years ago I trained for climbing Mt. Kilimanjaro. I was 49 and successful! A big bucket list check mark. Since then my exercise habits have gone downhill, become sporadic and sometimes nonexistent. I just can’t seem to find that motivation. I expected it for a few months after achieving my goal, but it’s now going on for a few years. Any suggestions for getting out of this exercise funk?
Starting my Journey - Right now I’m definitely not in shape to be doing much exercise - I was wondering if yoga is a good starting point for me. Does yoga have any other benefit for you than your flexibility? Should I look elsewhere to start getting fit?
Sean - There was a period of time where I was really sick so I stopped exercising and I lost some of my progress. I think I’ve more or less got back to where I was, but was it a mistake to completely stop exercising while I was ill?
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I know a lot of you listening right now are unemotionally and objectively stepping back and thinking, who is this crazy guy and why on earth would he want to do so much running, but we all have our ‘running’ activities. For some people it might be an unhealthy obsession with getting a heavier and heavier bench press or deadlift to the point of chronic ‘on-again off-again’ injuries. For some people it might be an overly aggressive calculation of calories in and calories out, I think we’ve all witnessed and possibly been this person that meticulously measures their food, tracks very specifically the amount of calories they burn and weighs themselves every day, possibly multiple times a day. To stretch this a little bit further what about the person who works for 10,12 and possibly 14 or more hours a day on a consistent basis, because there are always things to get done, or what about the person who obsessively watches, just one more episode of a T.V show, 3 or 4 times an evening and sometimes over entire weekends where it consumes their entire lives.
As I go through these examples, it’s probably easy for you to unemotionally and objectively step back and say people that fall into one of those categories are imbalanced, until I got to the example that in some way applied to you and even if none of those examples did, there’s a good chance you spend more time than you should doing a single activity.
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Soda Blues - I’m trying to cut back on pop but water just doesn’t taste very good. I’ve even tries flavoured water and it’s pretty bland. I want to get better but the options don’t seem to taste as good. What should I do?
Inconsistent and Annoyed - My exercise habits are terrible. I’ll have lots of motivation for a little while and then I’ll lose it again, so I never make any real progress. I need a more manageable way to exercise that will also make me WANT to exercise.
Ow My Back - I very easily get low back pain, it seems to happen a lot. Is there a way that I can prevent - not reduce - back pain?
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I recently returned from the Perform Better Summit in Providence Rhode Island. There were lots of great speakers there and I now have several new tools to put in my tool belt. My best guess is the next 3 or 4 Monday episodes I will devote an entire show to one or two main concepts that I think will be the most relevant for you, starting with this one about mental toughness presented by John Brookfield.
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The Hand Plank for Mental Toughness
The Crab Walk
Comparative - I have a habit of comparing myself to other people in the gym which tends to make me feel bad, because I’m not as good as them. How do I get myself in the mindset that I don’t need to pay attention to them, if that’s all I can see when I go in?
Mental Mystery - How does exercise make you feel better? I’ve heard it helps with depression, how does that work?
Snack Fitness - What should you NOT eat before or after an exercise? I feel like I need to eat something before working out but I don’t want to eat the wrong thing.
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A few years ago one of my clients asked me to join her facebook group. It was a group of people from all over the world that either had some sort of medical condition or had overcome some sort of adversity in their lives and they were trying to navigate their new lives now that things were different for them. She asked me if I could design some exercise programs that some of the people in the group could do, she thought the exercises might be helpful for many of them, I agreed because consistent exercise is the one thing that can help almost any medical condition, even fix or cure the condition directly, it can still help people become more functional and help them mentally as well. So I wrote a few very basic and short exercise programs that didn’t require any equipment, with relatively easy exercises like arm circles, wall push-ups and practicing standing up out of a chair, things that were probably closer to activities of daily living more so than what most people would consider exercise. I posted them in the group forum and went on with my day. The next day when I checked in to see if anyone had any questions or needed guidance there were about 30 comments that were all some form of this:
- I can’t do this exercise routine, because I can’t do this one exercise
- This exercise hurts my shoulder, hip, foot, fingers or some other body part
- Are there any easier exercises than this, these are too hard?
I understand exercise can be challenging and that this group of people would need something especially gentle, so I gave them a program, that was short, basic and basically the same as a program I would give and have given clients in their 80’s and 90’s.
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Magically Nutritious - I was just wondering about nutritional labels, you’ve done some videos on them and mention a lot of minerals and vitamins - what are the most important ones to be looking out for?
JR - I spend about 1.5 to 2 hours a day driving for my daily commute. Do you have any suggestions, besides listening to your podcast, to use this time productively towards fitness goals? Maybe some exercises or stretches that can be safely done while driving or some common ergonomic problems that I should try to avoid?
Ready for Greatness - I’m preparing to run my first 10K. Is there anything I should keep in mind, certain ways I should train, anything I should avoid doing?
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If you’re new to the show welcome, if you’ve been listening for a while thanks for coming back we appreciate that you’ve taken time out of your busy day to listen and hope that in return you get some valuable information and some things that you can apply into your everyday life to be the healthiest and most active version of yourself.
One of our trainer’s Richard just started working with a new client and after their first session she came on our facebook page and posted this and I quote:
Thank you Richard, a bit of torture today but I feel great
A client I used to work with that was trying to lose weight, would eat a bag of potato chips everyday in the afternoon for a snack, not a little bag, a big bag and after months of trying different strategies to get her to not stop, but just eat less or a smaller bag, I finally asked her why she needed to eat potato chips everyday and her response was - Because I don’t want to suffer and to me not eating chips is suffering.
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If you’re new to the show welcome, if you’ve been listening for a while thanks for coming back we appreciate that you’ve taken time out of your busy day to listen and hope that in return you get some valuable information and some things that you can apply into your everyday life to be the healthiest and most active version of yourself.
Before we get into the main part of the show I just want to take a minute to extend a special thanks to Sheri for alerting us to an audio issue that had been occurring for the last 10 episodes or so and giving us the very specific time of when it was happening. Thank you for helping us instead of saying screw you and leaving a negative review, we really appreciate that.
Now, onto the show.
One of our trainer’s, Richard, has a client that he has been working with once a week for a few months. Over this time he found that the client was really devoted and putting in a full effort for their one hour session together, but was having trouble doing the workout when Richard wasn't there directly supervising him. Some trainers may have given this client a hard time and tried to shame or guilt them into doing the workout, other’s might aggressively say, you have to make yourself do it, because you know you should do it, other trainers might take a more passive approach and have the client use a strategy like putting their gym clothes on first thing in the morning and reminding themselves of how good they’ll feel after they’re done. But not Richard he said nothing like that, instead he asked this question.
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Enthuzed but Confused - How much water should I be drinking after and during an exercise routine? Especially a very intense one where I’m sweating a lot.
No Free Time - I’ve been exercising for about 4 months, 3 days a week. Now, I have less time than I used to, and I need to cut back on how much exercising I’m doing. Should I keep to 3 days and exercise for less time, or cut back to one intense day?
Mom Problems - My kids spend a lot of time on the computer, and I want to get them more interested in being active. How can I get their attention?
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As some of you know I played hockey while I was growing up and continued to play men’s league or beer league hockey until a few years ago when I had to give it up, because the games are too late and I’ve been devoting most of my time to growing Fitness For Freedom and my family. Playing late night hockey was starting to wear me down and burn me out. So I hadn’t played for a few years when I recently got the call to fill in, ‘Hey, Jonny we have an 8:30 game this Thursday, you think you could make it?’ to which I responded, ‘Gordo, that is the only day and time that is even possible, so I’ll do it.’
It was only a couple days away which didn’t give me much time to train, if you’ve ever played hockey after an extended absence you know that it doesn’t matter how many leg exercises you do, hockey makes your legs a different kind of sore no matter what and my Friday morning squash game was already feeling it. So on the Wednesday night instead of doing a race pace run on a flat surface like I usually do, I ran to the quarry by my house and did interval wind sprints up and down the hill, 10 times at which point I almost vomited and decided to call it a night. The next day when I hit the ice I felt like a million bucks, I could skate well and my legs were only mildly sore at the end of the game, which for me is unheard of after such a long time off, and I attribute it to the hills I ran the day before and it also got me thinking. Hardly anyone does hill training which is unfortunate because there are so many benefits than just not being sore after your hockey game the next day, so day we have the Top 3 reasons everybody she incorporate hills into their training program no matter what.
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Fitness With Friends - I’ve been exercising with a friend for a few months now; but now she keeps skipping out on me. I don’t really like going alone, but I do want to keep exercising, and I don’t have many other people to reach out to. How can I keep my friend interested?
Too Young For This - I sit forward a lot, and I have really bad posture that I want to fix. What’s a good quick exercise I can do to help with my posture? I want something effective that will actually last, but won’t take too long each day.
Foodstuff - If my goal is just to lose weight, is it necessary to exercise, or would it be enough if I only eat healthy?
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Exercises We Covered
About 10 years ago when we first started our in-home personal training company, one of my co-workers from my previous job hired me to design his exercise program. He was having some kind of an early 20’s crisis and decided he needed to quit smoking, stop drinking, eat healthfully, start exercising, go to bed earlier and lose weight all in one shot. He was pumped, promised himself this time was going to be different and he basically turned his life upside down. We did a few sessions together until we were both comfortable with how well he was doing the exercises and that he understood everything, why the program was structured the way it was, intensities etc. and we were supposed to get back together about 4 weeks later to update his program. Unfortunately I never heard from him again, until two years ago when I bumped into him at a conference centre here in town. He had put on about 50 pounds since I had last seen him and he’ed started smoking again, possibly he never legitimately stopped. I was disappointed, not in him, but in the fact I know he wants to change, but here is something inside of him that is preventing that from happening.
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Janice4Tennis - A year ago I had been stretching for about 3 months, using a variety of stretches and techniques (sometimes with a partner), but I stopped, and lost about all of my flexibility. I stretch mainly for tennis. I want to get it back if I can, where do I start?
Fit Frank - Are push-ups a good pre-workout exercise before lifting weights?
Lethargy Sucks - I work at an office, and when I’m home spend a lot of time on the computer. I do exercise, but sometimes I have a hard time stopping if I’m on a roll with my personal projects. What are some quick and easy exercises I can do so I can keep my mind focused?
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Welcome and thanks for stopping by, we appreciate that you’ve taken time out of your busy day to listen and hope that in return you get some valuable information or insight that you can apply into your everyday life to be the healthiest and most active version of yourself.
In my last year of University I separated my shoulder in a snowboarding accident, I was hurt bad enough that I was unable to lift weights for several months, but after about 1 month I was able to run again, so I dedicated myself to that and started running 5 days a week. It’s probably the only point in my life where I considered myself a legitimate runner and by my standards I was getting very fast running between 5 and 8km, until I started getting pain in the arch of my foot. At the time I wasn’t sure how to deal with it, but by happenstance I read an article in Men’s Health where they were interviewing Ray Zahab for running tips, for those of you that don’t know Ray is an ultra marathoner that at the time was running 6000 miles across the Sahara desert. In this article he said the best way to run injury free was to keep your pelvis inline to in front of your chest, so I started doing that and interestingly enough the pain in the arch of my foot subsided immediately and I was able to continue running, but initially I slowed down until I got used to this new running stride and adapted for it.
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Carter - What is a healthy amount of weight to lose within a month? I’d like to lose a lot of course, but I don’t want to overdo it and I also want realistic goals.
Holly - I’m trying to eat better. One of my favourite snacks that I’m having a hard time letting go of is chocolate with peanut butter. I know that it’s really bad for my goals but I don’t know how to let go. What should I do to get my mind off it?
Linn - I’m tired all of the time, even though I get a lot of sleep. Is this something that being more active/exercising can help fix?
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When I first started running I didn't care as much about the speed as I did about the distance, I just wanted to be able to run from start to finish whether it was 2 miles, 4 miles and sometimes even 8 miles my goal was to finish it without walking, but at a certain point the distance wasn't enough for me and I wanted to do it fast, not just faster, as fast as I possibly could regardless of the distance. Which required me to change up how I was running.
Today we’re talking running speed and the top 5 ways you can increase yours, now if you’re not interested in running and prefer other endurance sports or training activities like swimming, cycling, cross country skiing or snowshoeing, no need to the channel just yet, because every one of these techniques can be applied to your training as well.
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Tom - What kind of issues can having bad form in squats result in? I’m mostly wondering for people who add weight to their squats.
Lucas - How can I train to be a good basketball player? What are some good exercises?
Deb - My form for golf is absolutely terrible, it’s mostly an issue of my balance. How can I train to better myself?
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Exercise Demos We Covered in This Episode
Mother’s Day just passed, where for the first time my wife got to celebrate being a Mother. I took the day off work, and looked after our son Cooper in the morning so she could sleep in, we went to family brunch together, played a game while Cooper was having his afternoon nap and then we had another family dinner that night. I got her, I mean Cooper got her flowers and made a card for her describing his life and how his mom plays and has played such a key role in it up until now. I thought the day had gone pretty well, until two days after...
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Vanessa - Whenever I study after I exercise, I seem to be able to get more done and retain more. Does exercise make the brain work harder?
Jody - As a diabetic who hates vegetables, and I really mean hates, what is the best way for me to lose weight? I will eat some veggies like corn and broccoli.
Kyle - I’m looking for good ways to lose weight. Right now, I ride the bus to work, but my plan is to start cycling to and from work now that the weather’s nicer. How much will that do to help me lose weight?
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If you’ve been listening for a while we appreciate your continued support and if you’re new, welcome. Either way thanks for stopping by. Last Monday we had an episode scheduling issue, where we accidently posted Episode 255 again instead of 265, I apologize for that. We did get the intended episode out on Thursday so hopefully you caught that. Today’s episode is a carry over from that, the top 5 mistakes beginner runners make, let’s get to it.
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Grace - I am diabetic, but I want to start training with a personal trainer. Is there anything I should watch out for before I start exercising?
Kelly - I really enjoy dancing, but I was wondering how much it can actually help you lose weight compared to typical exercise and training?
Michael - I’m going to be taking a vacation soon, and I’m not sure if I trust myself to follow an exercise routine during that time. I’ll be away for 2 weeks - I’ve been exercising regularly for several months and have made progress - how much progress will I lose in those 2 weeks?
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Thanks for stopping by, if you’ve been listening for a while we appreciate your continued support and if you’re new, welcome. Normally on the show I talk about something a client may be struggling with, techniques you can use to make your exercise routine more effective and strategies you can use to make healthier food choices, but today we’re going to do something a bit different. Today I talk with Kyle Paterson. Kyle got his Kinesiology degree from McGill University and he’s one of our personal personal trainer’s. Although Kyle was an avid athlete when he was growing up after he graduated from high school he put his fitness on hold and I think it’s fair to say his health really took a backseat in terms of his priorities. What makes Kyle’s situation a bit different or unique is that he didn’t go directly into Kinesiology when he graduated high school, he took social sciences and it wasn’t until his mid 20’s when his health took a serious nose dive, that he really started to look at how he was living and it wasn’t until then that he transferred into the Kinesiology program. It was during this time that he registered for his first half marathon and since this is the beginning of running season and I know there are lots of people who are going to try running for the first time, I thought you might find his experience relatable, interesting and you might find some of the strategies that he used to stay motivated useful.
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Marc - What are some arm exercises I can do despite having arthritis in my thumb joints? I want to get stronger, but I don’t want to hurt myself.
Julie - I am a vegan trying to lose body fat. I’m trying soy protein powder since otherwise I can’t reach my daily protein goal. Can I eat a little something while drinking a protein shake, like a slice of whole wheat bread with a teaspoon of peanut butter or sugar free jam? I would plan to consider these calories as part of the amount I should eat in a day.
Zack - Is it better to eat protein, or carbs after a workout?
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A few days ago I was working out in the open space or turf area of the gym, where we can do plyometrics, core work, agility and kettlebell training, basically exercises that don't require any traditional gym exercise equipment or machines. In this section there's a group of three people that I see in there almost everyday around lunch time, they do what I would consider functional circuit training or intense interval circuit training. They do a variety of heavy rope swings, they push a heavy sled and every once a while they’ll throw skipping into the mix. I know they're in there a lot because no matter what day of the week it is, if I’m in there around noon they are always there and I've seen them dozens of times over the past few months.
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Deb - The hardest thing for me with health goals is sticking to the program...what do you do when you go back to old habits and wind up sabotaging yourself?
Ryan - What effect does caffeine have on exercise, if any? Is it bad to drink coffee before exercising?
Nancy - My dad is undergoing chemo for throat cancer. He lost 40 pounds, and wants to work with a trainer to build muscle back. Is there anything I or he should tell the trainer to watch out for or consider when training him?
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Last week I was working with a client and during this particular session she was working very hard, I mean she always works hard, but during this particular session I wanted her to really feel like she worked out and accomplished something by the end of it, because on that day I could feel that she needed an accomplishment pick me up.
We went for a 20 minute walk where I set the pace so she could just barely keep up. After that we got into strength training and I had her do a lot of corrective exercises for her posture, which she finds incredibly challenging and compound or full body movements so her entire body was engaged. I thought she was having a really good session, her form was good and she was keeping up with the torrent pace that I had set for her, then with about 10 minutes to go as she transitioned from one exercise to the next she said she needed to take a break just to catch her breath for a second, which was of course fine she’d hardly taken any breaks up to that point. But as she was catching her breath she said this, ‘I’m really out of breath, why isn’t this getting any easier, I’ve been doing this for a long time it should be getting easier, I bet you never get out of breath like this.’
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Pat - I have arthritis in my right hip. I work with a trainer who has me doing some exercises, but it causes me pain in my right leg when I move it the wrong way. I want to keep doing leg training - should I start looking at using equipment to help me?
Ally - I am in my late 50s. I go to Pilates classes but I’m wondering if that’s enough to keep me fit. Should I be looking at other types of classes or a trainer also?
Brenna - Is there any way to increase my metabolism? Now that I’m older it’s slowed down - but is that something I can change?
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Have you ever been in a gym and seen a really muscular guy doing a lot of pull-ups really fast, but if you look at him closely you see that he’s really only moving his body about 6 inches in either direction and then when he hops down, despite being ‘strong’ his shoulders are so anteriorly rotated forward, it looks like he would have trouble scratching his chin?
or
Have you ever been to the mall at 9am and watched the seniors walking groups, where some people have shoulders equally rolled forward, yet others are able to stay upright and swing their arms with swagger? And yes 80 year olds can have swagger. My best guess is you have. So what makes some people closer to the hunchback of Notre Dame and others closer to a military man in his prime?
You guessed it, shoulder and spine mobility.
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Tracy - Outside of weighing myself, what are some good ways for me to measure my improvement? I’m not worried about weight exactly, I just want to feel healthy. How can that be measured?
Yasmin - I don’t like restricting my food but I know I don’t eat great. Is it possible to exercise enough that my diet doesn’t matter?
Dan - For someone just recently getting into strength training, what should an exercise set look like? Specifically how many exercises should I do in a set and what are some good ones to target everything?
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As some of you know, my wife and I had the pleasure of welcoming a new son into the world last in November and if you want to hear that story or missed it the first time around I recommend you go back to Episode 212 where I lay it all out.
Since then we’ve had to make a few adjustments, we don’t get as much sleep as we were, getting out the door takes 15 minutes instead of 3 minutes and an hour and a half gets dedicated to putting our son to sleep every night, which is time I would normally spend working. So things are a bit different now that we’ve put little Cooper Stanley in front of some of our own needs, that being said one place we haven’t entirely put his needs in-front of ours is the area of health and fitness and that’s simply because we wouldn’t be much good to him if we were, sick, immobile or worse 6 feet under, but to keep our fitness levels on track we’ve had to make some significant changes and modifications to when and how we exercise and prepare our meals, because it’s been a significant adjustment and one that, at this point I can only imagine will get more challenging once he gets into school, starts joining clubs and playing sports. Today I just want to share with you a bit some of the changes my wife Tiffany and I have had to make in order to maintain and in her case recover/get back on track, now that we have another person we need to consider.
Episode 215
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Jason - I read somewhere that the average push up loads around 60% of your bodyweight onto your arms. If I weigh around 100 kg, and can do 15 push ups, should I be able to bench press 60 kg for around the same number of reps without prior bench pressing?
Alison - I want to burn more calories. I only like to do cardio, but it’s not doing enough. How much of a difference would it make if I add weight to my cardio routine?
Mandy - Even though I have been doing exercise and losing weight, I still have a big belly. I know I weigh less than before but it doesn’t show very well. How do I trim my gut?
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If you’re someone who’s tried to lose weight there’s a good chance that at one point or another you decided to go on some sort of a diet, maybe it was Weight Watchers, Paleo, South Beach a shake diet of some sort, I don’t know what you did, do or have done, but I do know this, there are hundreds of choices and most of them focus on really restricting or eliminated certain kinds of foods or severely restricting your calories which is fine, if you want to lose weight at some point you have to change how you’re eating and this usually means eating a higher quality of food and a lower quantity of food in one form or another. But here’s where most diets fall short, they focus almost exclusively on some combination of giving you a list of foods you can and can’t eat or telling you how much of those foods or food in general you can eat, but they almost never talk about the skills required to make those changes a little bit easier, so before you dive into your next diet I want you to consider mastering, yes mastering at least two of these skills before making the leap into the diet abyss and maybe, just maybe you’ll have more of a fighting chance the next time you try to change something about the food choices you make.
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Quora - I’m struggling to consume enough protein as a vegan athlete on a limited budget. What sort of food should I be looking at?
Linda - In what instance is adding fat to your diet a good thing?
Previously asked and Jonathan wants to revisit -
Zaria: I've reached a physique that I'm happy with - I want to maintain it. How much exercise should I be doing in order to maintain, rather than improve, my physique?
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Last week Carleton University announced that they were going to remove the scales from the washrooms in the gym because, quote ‘We don’t believe being fixated on weight has any positive effect on your health and well-being,’ I think I will add in here they’re talking about when it becomes the focal point of a weight-loss program.
The article
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We’re back with another Free Wheel Wednesday where we answer 3 of your questions rapid fire style, we were a little short on questions this week, so we decided to pick some up from Quora. Carmen’s in to help ask the questions, if you love it, hate it or have a question you would like answered please send us an email to info@fitnessforfreedom.com Alright, let’s cut to it.
Quora: I’ve been working out since june last year and I recently noticed my arms were a little uneven. I have a 500g difference in muscle mass between my arms. What are some tips to even them?
Andrea: What will elevating your feet in a push-up do to improve the exercise?
Cayden: I have decided I want to start doing a relatively short routine in the morning. I don’t have a lot of time. I want to do about 15 minutes of exercise but I want to train as much as I can and not just one area, what are a few good exercises? I only have dumbbells.
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If you’re new to the show welcome, if you’ve been listening for a while thank you for coming back, I hope you find today’s episode useful, interesting and at least a little bit entertaining, I know we’re a little hit or miss there sometimes, but I try. We’re going to do some different things with the format of this show including bringing some of our other trainers on, giving more case studies, having conversations instead of just having me talking, I don’t know exactly how we’re going to roll that out yet, but if you have the chance I think you should hit the subscribe button, because things are going to change on a more regular basis and most of the shows are going to have a different feel than how we do them now.
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Episode 37: https://fitnessforfreedom.com/episode-37-evaluating-why-i-got-punched-in-the-gut-aka-re-evaluating-your-stratgeies/
Homemade Nutella: https://youtu.be/gATv8-SXTjA
We’re back with another Free Wheel Wednesday where we answer 3 of your questions rapid fire style, Carmen’s in to help ask the questions, if you love it, hate it or have a question you would like answered please send us an email to info@fitnessforfreedom.com Alright, let’s cut to it.
Fatima: I started exercising with my roommate and right now, we’re keeping upper and lower body exercises on separate days. Would it be better to do them together?
Marlo: I was ill for the past 6 months. Now I’m trying to return to my previous level of activity, but everything’s so tiring, frustrating and I just don’t feel good when I exercise anymore, which is an essential motivator for me. How do I get my enthusiasm –and shape – back?
Sam: I get light headed easily, but I want to do exercise. What would be a good way for me to start? Can I train myself to get used to it so I don’t get light headed any more?
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It's no secret that most people would like to lose fat, unfortunately many people go about it in an ineffective way, what I mean by that is that most people, who want to lose fat take the first step of walking or running on a treadmill at the gym for 30 minutes to an hour at a time doing low steady state cardio. Which isn’t necessarily wrong you will burn some calories and fat and there are lots of other health benefits associated with low steady-state cardiovascular activity and it is definitely, definitely better than doing nothing, but if you want to burn a lot of calories and a lot of fat you’ll have to increase the intensity of that cardiovascular style training.I personally think the treadmill is best but it can still be any piece of equipment, a bike an elliptical, the rower, the stairmaster, whatever it is it doesn't matter what's important is that you follow a few of the following strategies.
We’re back with another Free Wheel Wednesday where we answer 3 of your questions rapid fire style. Carmen’s in to help ask the questions, if you love it, hate it or have a question you would like answered please send us an email to info@fitnessforfreedom.com
Evan - Can I take a protein shake, before sleeping, after a workout?
J.R
1) Form & depth on squats and leg press: I generally hear that for squats, going down as far as thighs parallel to the floor is preferred, but only if the back stays arched and the knees stay behind the toes. But for incline leg press and sometimes for squats I'm told that going just past 90 degrees at the knee is adequate. Can you weigh in on appropriate depth and whether and why there are differences between depth on squats and depth on different types of leg press?
2) Strength training via weight lifting or high intensity interval training: I usually exercise 4-5 times per week with two days dedicated to strength training. I usually think of weight lifting as the foundation of strength training, but over the years I've seen a lot of emphasis at the gym on strength training via low-weight or body-weight high intensity interval training classes. I'm wondering if I should consider replacing my weight lifting workouts with high intensity interval workouts targeting the same muscle groups.
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This brings up the point I want to talk about today, do your actions, the things you literally do everyday match your perception of your actions. In other words if you say things are a certain way and we had a camera crew follow you around, would the things you say you do match what you actually do. Let's take a look.
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Haley: What should I be looking for in resistance bands? There are multiple types and I'm not sure what the difference is.
Quora: My blood glucose level is high. Can I still work out?
Miles: What are good chest exercises that minimise the strain on the upper arms, neck and shoulders?
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Today we’re going to do something a little bit different. We’re going to talk about one of our most dedicated listener’s who’s been listening, supporting and asking questions from the very beginning of the show. I think she actually asked the very first question we ever had and by the third question I decided she needed a name that I could share with everyone, Triple Threat Kay, well today I’m going to share with you a little bit of her story and how she made several sustainable changes, got more fit and lost a little bit of weight in the process. Here’s a piece of her story.
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We’re back with another Free Wheel Wednesday where we answer 3 of your questions rapid fire style, we were a little short on questions this week, so we decided to pick some up from Quora. Carmen’s in to help ask the questions, if you love it, hate it or have a question you would like answered please send us an email to info@fitnessforfreedom.com
Quora - What are anaerobic exercises and who should be doing them?
Amjad - I started jogging about a week ago and sometimes I feel a strong pain in my left knee. I don't want to stop, but I don't want to injure myself. What should I do?
Mehul - As someone who can't do pull-ups, what's a good alternative exercise to work the same muscles?
Pull-Up Video Link
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One of the most common questions that we get asked is, ‘How can I motivate myself to exercise?’
This is a really complicated question to answer, because everyone's a little bit different, some people are motivated by external rewards like winning a trophy or an event, maybe even from getting compliments from other people. Some are motivated by the group of people they exercise with and all the social aspects that come along with that. For others seeing that they're improving and becoming or making progress from they day before can be really motivating. These are all acceptable things to be motivated by and there's a good chance that everyone is partially motivated, at least in part by all of those things, of course by varying degrees depending on the person. Listen to dive a little deeper.
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We’re back with another Free Wheel Wednesday where we answer 3 of your questions rapid fire style, we were a little short on questions this week, so we decided to pick some up from Quora. Carmen’s in to help ask the questions, if you love it, hate it or have a question you would like answered please send us an email to info@fitnessforfreedom.com
Naveen: What's the best way to progress to a one-armed chin-up?
Zaria: I've reached a physique that I'm happy with - I want to maintain it. How much exercise should I be doing in order to maintain, rather than improve, my physique?
Quora: Why is bench pressing your own weight harder than doing a pull-up, if they're the same weight? Put link to most recent pull-up video
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How do you practice life?
Listen to this episode to find out.
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We’re back with another Free Wheel Wednesday where we answer 3 of your questions rapid fire style, we were a little short on questions this week, so we decided to pick some up from Quora. Carmen’s in to help ask the questions, if you love it, hate it or have a question you would like answered please send us an email to info@fitnessforfreedom.com
Kelly: How much should you vary your exercise routine so that your body doesn't adapt and stop getting stronger?
Rick: I have back pain. Sometimes doing exercise helps, but sometimes it doesn't...what should I do?
Quora: I'm getting older but I still want to be fit and in shape. A lot of exercises are too hard for me, where's a good starting point?
Low back pain: https://www.youtube.com/playlist?list=PLPBEJMBwf92OYn88v34S4USXmCsiZqvs2
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If you’re like most people you probably want to be a little bit more active everyday, you probably want to exercise a little bit more and you probably want to make some healthier decisions. Today we’re going to look at 5 simple things you can do in your workspace to be just a little bit healthier.
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We’re back with another Free Wheel Wednesday where we answer 3 of your questions rapid fire style, we were a little short on questions this week, so we decided to pick some up from Quora. Carmen’s in to help ask the questions, if you love it, hate it or have a question you would like answered please send us an email to info@fitnessforfreedom.com Alright, let’s cut.
Gina - Can you build muscle by running?
David - Is skipping rope really a good exercise?
Quora - How do I know when I'm overworking my muscles?
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If you're new to the show welcome and if you’ve been listening for a while you're already familiar with some of our philosophies of focussing on controlling your environment to make change and focussing on your behaviours to make exercise a habit. We wrap these into one small change at a time, because that’s usually more sustainable, not always, but usually. Today I want to cover something we don’t usually talk about, willpower. No matter how much you control your environment, how much you focus on behaviour change and creating new habits there are still going to be times when you need to rely on willpower to cope with situations and help yourself make the healthiest decision you can in that moment, when you're not sure whether or not you'll be able to. If you want to put the power back into your will this is a must listen to episode.
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Quora - If you're someone who hardly eats, what negative effect can doing a lot of exercise have?
Quora - Can exercise have an effect on my medication?
Sam - I’ve watched a couple of your youtube videos and you’ve said that sit-ups aren’t the best exercise to do. What's so bad about doing sit ups?
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Your Glute muscle is one of the biggest most powerful muscles in your body, well hopefully it's one of the biggest and most powerful muscles in your body, because sometimes you can’t see where someone's back ends and legs begin, because they are flat into each other and this is unfortunate for a few reason.
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How to Train Your Glutes
Jules - I’m a beginner exerciser but I find a lot of the exercises I’m able to do kind of boring. I want to expand my capabilities so that exercise is more fun for me. What exercises are more fun, but not too hard?
Graham - I own several fitness books pertaining to strength training that emphasize everything from calisthenics to barbells, but I'm seeking a progressive program that is easy for a novice trainee but that is still effective. What should I be looking at?
Lewis - How should my feet be positioned when I do squats?
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Workshop:
https://fitnessforfreedom.com/how-to-set-effective-weight-loss-goals/
Today we’re going to take a hard look at the most common question people ask us, How do I lose the fat around my hips and thighs or how do I get rid of this? And they point to their belly or my personal favourite, How can I get rid of my ‘butterfly wings’ on the backs of my arms. These are all variations of the same question, How can I get the fat that is on my body off my body. Today we’re going to explore this question and some of the options and possibilities around it. If you’re interested in losing fat this is a must listen to episode.
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Click Here to Learn More About Our Goal Setting Workshop
Roscoe - What is the difference between rack pull and conventional deadlift?
Jody - Which is better, calisthenics or the gym?
Samantha - I know someone who really wants to start exercising, but is extremely self conscious and doesn’t want people to see them. What’s a good routine they can do that doesn’t require them to go to a gym or outside where they can be seen?
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We're into a new year now and one of the biggest problems most people have when it comes to reaching their new fitness or weight loss goals is staying motivated and consistent, today I'm going to make a strong case, pun intended for why you should lift weights and it's not the reason you think.
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Jules - How do I balance lifting weight and doing cardio? I want to do both because I understand both are important, but I have a limited amount of time and feel like a I have to pick one or the other to get it done.
Lyndon - When is it okay to skip warm-ups and cool downs?
Jefferson - Is it bad for your body in the long-term to lift really heavy weights?
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Last year in our very first episode I talked about how the first step you need to take to improve your health, wellness and fitness is to take responsibility for your life and the changes you make. Because this is the first episode of the new year, I thought it would be a good idea to revisit this concept of taking responsibility because I think there are some things that I didn't make clear in that very first episode, it’s time to take a better look at it.
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Goal-Setting Workshop: https://unbouncepages.com/goal-setting-workshop/
Normally when we do this show I outline it and give it a rough script, sometimes we go off script and that’s alright, I can usually bring it back around, I think but today I want just talk to you as a person and see what happens. So if you’re new to the show or a first time listener, this episode will be nothing like our others.
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Finding My Fitness Way - For some reason that I don’t understand gyms are like starbucks where I live, They’re everywhere! How do I choose which one to join?
Nikhil- I want to put on lean mass what should my meals look like?
Burnsy - What are some calisthenic exercises that are equivalent to benching 220 pounds?
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I have very mixed feelings about New Year’s Resolutions, on one hand I think it’s really important because at the very least it shows a want or an intent to change. On the other hand I feel like if something is really that important, why would someone wait until January 1st to change something, if it’s really that important you should start right away. Either way if you’re setting a New Year’s resolution or a goal of some sore it’s going to be tough, because change is hard, but you can set yourself up for success by approaching it with the right frame of mind and strategies to help you achieve the outcome you’re looking for.
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A lot of people want to lose weight, I know this because some variation of it is the number one questions we get asked. When we do keyword research the most common questions look like this, how can I be skinnier, how can I get rid of my fat or how can I get more toned. Of course there are literally 3 billion ways to lose weight and it's no secret that we push the one small change philosophy, simply because it’s a strategy that can be applied to supplement any other weight loss action plan. Today we’re going to talk about one small and slightly obscure way that will help you eat less food, different food and feel more satisfied with the food you eat. Which will be a prerequisite if you're trying to lose weight, so let’s get into it.
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Luc - If I have back pain should I lay on a hard or a soft surface?
Bernie - Will squats in the 8 to 12 rep range help me run a faster mile?
Trish - Does aerobic dancing help weight loss?
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When I was a kid I had this mechano robot that I had to put together myself. There were lots of little pieces to connect to build the outside frame and you also had to build the motor and then put it all together, properly connecting the wires to the axles so they fit properly and it would run and actually drive around. I felt like I was following the instructions doing exactly what I was supposed to do, trying to put it together, but my fingers weren’t nimble enough and the parts didn’t fit exactly right. As I was building it there were times when I felt so frustrated that I wanted to give up. Several times I almost picked it up and threw it across the room. The point I’m trying to make is this, when you're trying to change something it's going to be hard, it's going to be challenging, and you're going to want to give up. But if you committed yourself to making one small change, just one and in that moment when you’re struggling remind yourself of what your overall goal is, what the outcome is that you want and that you've committed to making this change.
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If you're like a small percentage of people you've taken advantage of your ability to change your habits and fit exercise into your everyday life for a long enough time you can officially call yourself an advanced exerciser. This is good news! Your body and life are probably remarkably different because of it. However with ‘advanced exerciser’ status there are often things that get overlooked, because you become comfortable in the way you do things. This is the list of the top 3 mistakes advanced exercisers make and how they improve them.
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Kara - What are the proper techniques for long distance running?
Thomas - What exercises are the best to build a broad chest and shoulders?
Tegan - How many days of rest does a muscle need to recover?
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One of the most common questions I get are some variation of, how can I lose more fat, how can I be more toned, how do I make my muscles show more. The end result of this question is how do I make my muscles more visible or how do I increase my definition. Of course losing fat is really important to improve your definition, but so is growing your muscle. Today we’re going to give you one actionable tip that can help you activate more muscle fibers and help them grow.
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From our stats on the backend I can tell we have a lot of new listers to the show, thank you for joining us and coming here to get some of your fitness information. Most people that listen to the show are relatively new to exercise and sometimes when you’re first starting out you can feel a bit overwhelmed with information and you may not know where to start. I want to help you fast track a little bit, because if we can speed you over that initial hump, then you can see results a little more quickly and quick results will always help motivate you to continue and are especially important on the front end. Today we’re covering the top 5 mistakes I see beginner exercisers make.
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When it comes to fat loss is it better to run faster for short distances or slower for longer distances?
Should I skip eating breakfast to lose fat?
How do I lose my leg fat?
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I was browsing Quora the other day when I saw this question posted, why do some people that train look like bodybuilders and others look like athletes? I thought this was an interesting question to tackle because although a lot of people say all they care about is being healthier and more functional I think deep down a lot of people care about how they look as well and how you structure your program can change how you look or determine how you look as long as you consistently do it, that's what we're talking about today.
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Today is a must read episode and we are covering Extreme Ownership: How U.S Navy Seals Lead and Win by Jocko Willink and Leif Babin. Although this is technical a leadership and business book, I think most of the lessons from it can be extrapolated and applied to anyone’s life, because even if you don’t run a business and even if you aren’t in charge of managing any people, you’re still in charge of you and you’re still in charge of managing your life and all the complexities in it, if you want or need to feel more in control of your life listen to this episode and then immediately get this book.
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Book Link - https://www.amazon.ca/Extreme-Ownership-U-S-Navy-SEALs-ebook/dp/B00VE4Y0Z2
Pain Episode - https://fitnessforfreedom.com/episode-208-using-a-pain-point-to-make-a-change/
7 Habits - https://fitnessforfreedom.com/episode-27-must-read-the-7-habits-of-highly-effective-people/
Double Feature Questions from Jeanine:
I suffer from hormone imbalance. I found taking certain supplements prescribed by my naturopath and eating a balanced diet helps with managing the fatigue, appetite and discomfort. However, I find it hard during my menstrual cycle to really push myself during workouts, and to be honest I am glad if I just show up. Do you have any strategies for your female clients during this time? In a few weeks I will undergo surgery to my sinuses. The doctors recommends not exercising until 2-3 weeks after recovery. Even after this period "excessive exercise" is to be avoided. The main goal is to keep my heart rate low to avoid an increase in swelling and potential bleeding. What is your recommendations to maintain my pre-surgery condition while slowly transitioning back to full exertion in my workouts? Gary:
Hi Jonathan I love the show and find it very helpful in keeping me motivated and at least a little bit consistent getting to the gym. I’m not sure if you’re the right person to ask but my question is this, I wake up at a reasonable hour, but can’t seem to get out of bed in the morning how can I force myself to get out of bed?
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About 6 weeks ago we started advertising on Facebook for our in-home personal training services here in Ottawa. Our marketing strategy is pretty simple, we show our audience an effective exercise for something specific like posture or give them a useful fitness tip they can use in their own workouts, at the end of the video we have a form people can fill out if they want us to contact them for more information about exercise in general or about personal training in their home. In the last couple of weeks something very interesting has started happening, before I can ask the person anything about them or the fitness questions they have, I get some variation of this response, ‘You know what, I’m really swamped right now and I don’t have time to exercise, call back some other time. From my experience this is code for, don’t talk to me ever again.
This is a really common occurrence, common enough that I decided to do a whole show about it, if you’re having trouble finding the time to exercise you should listen to this episode because it’s short, sweet and is going to give you some strategies that you can use right away no matter how busy you are.
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A really common question I get from people is, ‘what exercise should I do for this?’ or ‘what exercise is good for that?’ and the truth is there is really no one good exercise that's good for one singular result, what’s more important is how frequently you do the exercises, how you lay it all out in your program or the combination of all the exercises you do together is really the best way for you to get the results that you're looking for, whatever they are. Today we’re going to talk about how to design a basic strength training exercise program, the different exercises that should be in it and how to put it all together. If this sounds like something you want, don't go anywhere.
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Your First Exercise Program Video and Routine Download
This is the short story, of the birth of our first child. This episode is very different from our other episodes and probably not a good place to start if you're a first time listener.
We work with a lot of people who are trying to lose weight or become stronger and get in better shape. When we first start working with them we talk about the importance of them being able to control their environment. The problem is that once we talk about it and we feel like our clients understand they'll say, ‘Now that I understand I don't need to worry about controlling my environment, because now that I know what my tendencies are I just won't do it and I will do what I’m not supposed to, instead.
Unfortunately this mindset change turns a relatively easy strategy to follow into one that is almost impossible. It is much easier to control your environment than it is to rely on willpower especially when you’re first starting to make a change. That’s what we’re covering today, so don’t go anywhere.
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When I was a teenager I used to work in a lumber mill, where I would have to carry big logs around the yard and put them in designated areas depending on whether or not they were being turned into boards, studs, scraps or whatever. Now these logs were so big it would often take 2 or 3 of us to carry them to their designated spot, but once they were cut into smaller pieces then one of us could easily carry them to wherever they needed to go after that, we called this process chunking and it turns out you can apply it to your fitness program in a multitude of ways to make it easier, pun intended, let’s cut to it.
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We’re back with another Free Wheel Wednesday’s where we answer 3 of your questions rapid fire style. Carmen’s in to help ask the questions, if you love it, hate it or have a question you would like answered please send us an email to info@fitnessforfreedom.com Alright, let’s cut to it.
Q1: Haley - What are the top 5 exercises I can do in my apartment to get in shape?
Q2: Grace - Why is it bad to do ab workouts every day?
Q3: Ian - What is the easiest ways for a ‘hard gainer’ ectomorph to gain weight?
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The concept of making a change is really simple if you want something to change you just change it. If you want to lose weight you eat a higher quality and lower quantity of food, if you want to become stronger you do strength training exercises, but as you and I both know making these changes isn't easy in fact for most people it's downright challenging. It's why we started the show and it's what we're talking about today, how to use pain points to make a change and some things you can do to avoid those pain points altogether.
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Almost every diet I’ve seen and most healthier lifestyle changes that involve losing weight usually require you to restrict your diet in some way. This makes sense because usually to lose weight you have to either eat less food, different food or most likely a combination of the two. The main problem with restrictive diets is just that, they’re restrictive if someone tells you that you shouldn’t or worse can’t eat something you immediately want it. Today we’re going to go through a new strategy that doesn’t restrict anything, I know it sounds hokey, but hear me out for this one.
Also it’s Funday Friday so stick around, because we are giving one lucky listener that left us an iTunes Rating and review a free lifetime membership to our online fitness and lifestyle design community. Alright now let’s cut to it.
Mike T. Nelson: http://miketnelson.com/about_mike_nelson/index.php
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We’re back with another Free Wheel Wednesday’s where we answer 3 of your questions rapid fire style. Carmen’s in to help ask the questions, if you love it, hate it or have a question you would like answered please send us an email to info@fitnessforfreedom.com Alright, let’s cut
Q1: Dan - What is the best routine to get six-pack abs in 2 months?
Q2: Trish - What can happen if you don't get enough sleep?
Q3: Mandy - I want to do pull-ups, but physically can’t. What’s the best way for me to start training?
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Most people have trouble making a change stick, this often leads to frustration and feeling at a loss that you can't get the results you're looking for or stick to the changes you’ve tried to make. For some people this is losing weight, for some it's becoming more active for others it could be getting stronger. Regardless of the results you're looking for or the changes you're trying to make they almost always need to come incrementally. Today we’re looking at the push-up and how the process for achieving a higher difficulty of push-up is the exact same for making a change anywhere else in your life.
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We all talk to ourselves, in fact have entire conversations with ourselves, I might even go out on a limb and suggest that we talk to ourselves way more than we talk to other people, hmmm what am I going to have for dinner tonight, Gerry has hockey and I didn’t take anything out of the freezer, but we do have fresh asparagus, and maybe we’ll try it with that new quinoa pasta I found, hmm where does quinoa come from, my trainer says it’s a carb, but I could have sworn I read somewhere that it’s a nut or is it a seed, yeah it’s a seed.
These types of conversations happen in a flash in our brains several times an hour and possibly a minute, so yeah we talk to ourselves a lot. Most of it’s pretty harmless like I talked about in the above example, but what about when we use it in a way that has a negative impact on our behaviour, especially when we’re consciously trying to make a change, that’s what we’re covering today, and if you want to talk to yourself differently you need to listen to this episode.
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Q1: Inna - Is it true that when you miss a meal your body goes into "famine mode" and stores more fat from the next meal than it normally would?
Q2: Zach - Does being overweight affect actual effectiveness of lifting weights?
Q3: Brent - Are there ways other than using the hanging bar, planking, and yoga to exercise without moving my body?
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Every once in a while a video will pop up in one of my social media feeds that says you shouldn’t be sore after a workout and that if you are, you’re doing too much. Well I’m going to challenge that notion today, because you do have to be sore at least sometimes otherwise you’re not pushing your muscles hard enough that they need to adapt. I know you can’t wait to hear about all the reason you should be sore so let’s get to it.
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We talk a lot about all the things you should be doing during a workout and the changes you should make to eat better and be a healthier person in general, but what about all the things you shouldn’t be doing? There are some things that can be detrimental to your movement, recovery and health after you workout. Today we’re covering the top 5 things you shouldn’t do after a workout, so don’t go anywhere.
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Q1 - Lindsay - What's the best food to eat while trying to lose weight?
Q2 - Stinson - What kind of push-ups work the abs?
Q3 - Become Jacked - How do I further develop my latissimus dorsi muscles?
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As most of you know I'm big on controlling your environment and focussing on behaviours to make changes, but sometimes these changes have limitations, sure you can set your alarm 30 minutes earlier, of course you can pack your gym bag the night before so it's ready to grab on your way out the door and yes pre-planning your meals and preparing them as much as possible on the weekend so they’re ready to go through the week will be crucial in determining whether or not you can be successful in achieving the outcomes you want. But sometimes that's just not enough.
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We all go through periods of time where we struggle saying NO to those delicious treats and snacks we know we shouldn’t be eating, cakes, crackers, chips, cookies, french fries, you know what I’m talking about, today we’re going to cover a little strategy you can use that will help you to say no to those things you're trying not to eat and say yes to the things you are, I know you’re ready so here we go.
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Q1 - Macy - Is it okay to workout in the morning and then not eat breakfast, then go to work?
Q2 - Quinton - What are some signs of a good workout?
Q3 - Gabby - I've been going to the gym every day for a year and I don't see any change in my physique. What am I doing wrong?
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You can't argue with the importance of sleep, but I think most people still underestimate how important it really is or can't tangibly say what’s so good about it even though everyone knows that amazing feeling of waking up after a phenomenal night’s sleep. Today we have Blaine’s story, of course that’s not his real name, but he is a real person and there are aspects to his story that everyone can relate to and we’re going to especially zoom in on how sleep has effected him in a very tangible way, so here we go.
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On Wednesday our last rapid fire question was a bit of a doozie and one that I feel warrants more of an in-depth look, it’s not a fitness question per say, it’s a human interaction question that basically boils down to this, when you make changes in your life you become a different person and when your friends and family see this there are a few different responses they could have:
- Being legitimately concerned that what you’re doing may be damaging to yourself, think eating disorders and exercise addiction
- Pretending to be concerned, but actually trying to bring you down, because they’re not willing to grow or change, think friends that sabotage or enable negative behaviours
- Friends that want to change and grow with you and then do
We’re going to navigate through these things together to try and figure it all out. How to spot these different circumstances and how you can approach each one of these situations to get the most positive outcome possible. I personally think this is one of the top 3 most important episode’s we've done because it affects everyone on some level.
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Q1 - Lindsay - What's the best food to eat while trying to lose weight?
Q2 - Stinson - What kind of push-ups work the abs?
Q3 - Become Jacked - How do I further develop my latissimus dorsi muscles?
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Motivation isn’t something that you can find or get. It’s something that you have to build and generate momentum with. Often the hardest part of generating motivation for yourself is taking that first step. Today we’re going to go through the top 4 unique things you can do to turn exercise into a game, that will not only help your exercising become more fun, but will also entice you to get over that initial motivation hump, now let’s get to it.
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I have a little announcement to make before we get into the meat of the show, on our website fitnessforfreedom.com we put a little series together called 7 Days to a Healthier You, it’s totally free and if you’re looking for a little more structure or tactical things you can apply to your life I highly recommend it. All you have to do is click the link on our website fitnessforfreedom.com or checkout the shownotes to sign-up. Now, let’s get to it!
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Q1 Denise - Is there a significant difference between lifting 10 and 15 reps, I’m afraid I’m going to get bulky if I do too many reps?
Q2 Greg - I don't have access to weights, but bodyweight exercises don't make my legs sore enough. What can I do to make them stronger or feel more sore? |
Q3 Janet - If you could, what would you tell your 20 year old self about exercise?
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For those of you that don’t know Penn Jillette is a magician and entertainer. He’s the vocal and boisterous half of the Penn and Teller duo and if you’ve ever seen him perform you know one thing for sure. He speaks his mind and is skeptical of everything. Over the course of the last couple of years he’s lost over 100lbs. On the surface he did it in a way I don’t typically advocate, but there are definitely some subtleties to the process that I do, which is what we’re covering today so don’t go anywhere.
Episode 183
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Two weeks ago I was at the grocery store, I had already been there for about 30 minutes when this happened, I was standing in the same spot for at least 3 minutes trying to make this decision, do I or do I not buy these crackers. Stick around because we are about to go through some mental game madness to see which direction I went. I already know what happened and I’m on the edge of my seat, so let’s get to it.
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Bradley: Sometimes, I feel excessively sore after I workout. Usually my muscles hurt for a couple of days. What can I do to decrease the amount of pain or discomfort I feel?
April: Will doing squats make my bottom rounder?
Abdul: Is it bad for your arms to lift weights everyday?
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Most people that are able to successfully change and maintain their better or healthier habits whether it be to eat healthier, exercise more, get a better night’s sleep or be more productive at work, have one thing in common, they make some sort of a plan, stick to it and roll with the punches when it doesn’t work out. Whether it’s planning out their meals before they go to the grocery store, scheduling their workouts for the week or having a contingency plan in place when they’re at a social event when they know people will literally be throwing the fattiest and most calorically dense food directly in their faces. Obviously we have varying degrees of control over each one of these situations and today we’re going to go through some strategies you can use to plan for similar situations that happen in your life. So, let’s cut to it.
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Today we're talking health washing - what it is, and what you as a consumer should look out for when you're buying supposedly 'healthy' food.
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Q1: How can I get better at pull-ups? I suck at them and want to get better but I can never seem to improve. What can I do?
Q2: Will I get a nice body by having a balanced diet and doing lots of cardio, but without lifting weights?
Q3: What's the point of doing the plank exercise for longer than five minutes?
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How to do a pull-up Video
Today is a must-reads episode! We’re covering Move Your DNA by Katy Bowman. Move Your DNA is an interesting take on human physiology and at the very least draws some interesting correlations between movement and your overall health - not just in terms of physiology, like reducing chance of heart disease or diabetes, but also how movement affects your bone structure, the way your muscles pull on your joints and even how movement can affect your organs. It’s a book based on movement that I can really get behind, so let’s get to it.
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One of the biggest problems or challenges we have as people is making a successful change in anything, this could be starting an exercise program, trying to avoid chips or cookies or maybe something as little as getting to bed at an earlier time. Of course once we decide we want to change we go in ‘guns a blazing’ trying to be perfect with our crazy schemes to ‘get it done,’ without taking into consideration whether or not the change is even realistic, let alone sustainable. Today we’re going to talk about how you can use challenges as a way to experiment on whether or not a change is realistic for you, because once it feels realistic then we can talk about whether or not it’s sustainable, so let’s get to it.
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Today we try out Freewheel Wednesday - answering questions rapidfire style.
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Last Monday we released an episode talking about what my ‘secret’ was for losing weight and after we released it I realized I forgot a really important component to the making small changes philosophy. Today we’re covering the part I left because I want you to make your changes stick, now let’s cut to it.
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We do lots of surveys with clients asking them what their biggest struggles are and what they need to be successful, like what could be different or how we could help to give them their best chance of success and the number one thing they tell us is ‘I’m not motivated to exercise, I need to be motivated or how can I be motivated’ which is why we did Episode 9: How to Use Feedback as Motivation to Exercise, except this is the part that doesn’t make sense, we’ve done 180 Episodes now and are 135,000 downloads strong thank you for all of your support we really appreciate that, but we have 3 episodes with under 500 downloads and one of them is Episode 9: How to Use Feedback as Motivation to Exercise and the other is Episode 20 - Celebrating Small Wins both of which have to do with motivation, which is incredibly disappointing for me, because it’s what people said they needed the most help with. I know it’s not as sexy as can you lose weight while still eating carbohydrates or how can you get more definition in your arms, but it’s more important because without motivation you’re not going to be able to change anything else and it makes every other episode a moot point, today I’m going to give you 3 examples of clients I work with and how they used feedback to not only make changes, but evaluate their changes to make more changes and to be motivated to get back on track.
Also it is Funday Friday so stick around until the end of the show because we are giving one lucky listener free lifetime membership to our online fitness and lifestyle design community, where we have hundreds of exercise programs and over a dozen courses to help you be the most active version of yourself, now let's get to it.
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Eliminate Carbohydrates to Lose Weight
Definitition Arms
Episode 9 Feedback - Motivation
Celebrating Small Wins
It’s Q & A Wednesday’s and our question is in from Kelvin - I’m 21, 6’ tall and weigh 165 pounds. I workout a lot but can’t get bigger, I want to gain muscle, how can I do it without getting fat? This is the age old question that plagues many guys in their teens and early 20’s, luckily the answer is almost always the same, eat more food. Of course it’s not that simple so we’ll go through some of the ins and outs today.
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Last week I was training a client that I’ve been training 3 times a week for the last 3 years and she said to me, ‘Jonathan you’ve lost weight,’ I responded yes only about 10 pounds in the last 3 years, but none recently. I’ve lost about 35 in the last 6 years. Then she asked me this, ‘What’s your secret? That’s what we’re covering today, my secret and we’re going to shout it from the roof tops so that everyone knows and it’s not a secret anymore. Don’t go anywhere!
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We strongly advocate the one small change at a time method to bring about massive results and today is a practical show of 5 quick and easy substitutions you can make to decrease the overall calories you eat.
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It’s Q & A Wednesday’s and our question is in from Greg who has this question or issue we’ll call it - I dislocated my shoulder playing squash about 8 weeks ago when I fell into the wall. It hurts when I do some exercises like push-ups and bicep curls and I'm afraid I'll make it worse; how do I know what exercises I should and shouldn’t do?
Thanks for this question Greg, we all deal with injuries at one point or another and I’m not 100% sure I can help you here, but I’ll give it my best shot so don’t go anywhere.
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Cardiovascular training is really important, it develops your muscles in a way that improves your circulatory system, it improves your mitochondrial density or the energy factories right in your cell and it helps decrease your chance of getting diseases like Type 2 Diabetes and Heart Disease and it helps to decrease your blood pressure, which decreases your chance of having a stroke. But how do you know you’re doing the right intensity or enough volume to make a difference, that’s what we’re covering today, so don’t go anywhere.
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Find Your Heart Rate Reserve
Normally when we think of exercise we think of muscles and toned bodies or maybe we think lower blood pressure and preventing heart disease, but the benefits of exercise go far beyond that, it’s also really good for your brain, today we’re going to talk about some of the benefits exercise has on your brain and how much you need to do to get it.
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Today we’re doing something a little bit different, we’re going to take some of the questions you’ve asked us, but we haven’t been able to answer them on the show and we are going to go rapid fire style to get them in. This one’s fires fast so let’s cut to it.
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You work really hard to be active, live a healthy lifestyle and eat the right amount and type of food, except you have a problem. None of your friends seem to care about the food they eat and when you go over to visit them they always seem to have all the food you’re trying so very hard to avoid, today we’re going to help you navigate your way around this situation, so it’s easier for you to eat more of the things you want and how to say no to the things you don’t, without hurting anyones feelings or ruffling their feathers. So don’t go anywhere.
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Off the heels of Wednesday’s podcast we’re going to talk about how many reps you should be doing, what the benefits and differences are in each rep zone and how you can figure out where you should spend most of your time.
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It’s Q&A Wednesday’s and our question is in from James, I'm often working out on my own; if I'm doing exercises without a spotter, could you tell me what it means to be going to failure safely, or should I only do it when working out with someone else?
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We can’t debate the effectiveness of exercise when it comes to living a healthy lifestyle, it’s quite possibly the single most important component of your overall health, but the vast majority of people still don’t do it. If you’re one of those people that struggles staying consistent with a fitness routine or you feel like you need a shake-up or you’re not as motivated as you could be, today we’re covering the single most effective way to stay consistent with your exercise program, exercising first thing in the morning. This is a tactical how to episode so don’t go anywhere.
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Starting a new exercise program can feel overwhelming. There are so many different types of exercises, fitness equipment, gyms, groups, sometimes you never know where to start. Today we’re going to talk about how to figure out what you should start with and the first steps you need to take to get started.
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This week our question is in from Chelsea who has this kind of situation - I'm a single mom, I have 2 young children and I work almost 12 hours a day, I literally have no time to exercise, literally! I know fitness is important, but I can’t even get 5 minutes to myself to relax let alone exercise as well. How can I find the time to exercise, when I literally have no time!
I understand this we live in an incredibly overwhelming society that has our attention being pulled in several different directions at once. Today we're going to share some strategies that you may be able to use to fit at least a little bit of exercise in, so don't go anywhere.
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All of the most successful people I know have one thing in common, they plan and they prepare to execute that plan, whether it's for their business, getting their children ready on time, doing their fitness routine or preparing their food it doesn't matter preparation and planning is the ultimate key to success in any aspect of your life, today we're specifically talking about the true costs of not planning your food and how much fat that could be adding to your literal bottom line, so here we go.
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Everyone exercises for a slightly different reason, some people want to be healthier, some people want to have a rocking body, some people want to be stronger, some people want to be better at sports, some people want all of those things or a whole list of any number of other things. It doesn't really matter why you exercise because at some point you're going to want to shift gears and try something different, whether your goals change or things have just become stagnant here are some reasons you may want to shake things up and some better or more effective ways to do it.
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It's Q & A Wednesday's and our question is in from Denise who asks- How can I find a space that's comfortable to exercise in that isn't my house? Gyms make me really uncomfortable and I don't have the space or motivation to workout at home. Denise this is a really good question and hopefully something we can help you with today or at least give you some ideas about how you can tackle it, now let's cut to it.
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Today we’re talking running and how you can be better at it using our five strategies; let’s keep it simple, keep it breezy and let’s get to it.
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The weekend is here and you know what that means, you can eat and drink whatever you want, whenever you want as much as you want...well not exactly it’s amazing how many steps back a crazy weekend can put us, so put your dancing shoes on because we’re going to dosy-doe our way through how to avoid the weekend binge.
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It’s Q & A Wednesday’s and our question is in from Jiri who asks - How can I create exercise work-life balance? I feel like to get the results I want to see I need to exercise all the time. Can you please help me?
Jiri you’re not the first person to have this dilemma, don’t worry we’ll have it straightened out for you by the end of the show.
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Example workouts:
In-Home Pull Day
https://my.fitnessforfreedom.com/tp/789
In-home Push-Day
https://my.fitnessforfreedom.com/tp/786
I recently did an interview on the podcast a Mind for Fitness with Eian Carlin, which was a fun interview for me to do, I got to share some of my thoughts about losing weight and making lifestyle and habit changes to eat more healthfully and to exercise consistently. During the show this question came up a couple of times, what do you tell people that have to lose that last 10 pounds but can’t seem to lose it? I’m happy with how I answered it on the show and definitely encourage you to check it out, but I’ve had some time to give it some more thought and would like to expand a little bit on it.
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Today is Fun Day Friday, so not only are we giving away a free lifetime membership to our online fitness and lifestyle design community, but we are also giving you, what we feel are the top 5 fun activities you can enjoy but wouldn’t normally think of as exercise.
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It’s Wednesday and normally we would do a very specific Q & A, but today I thought we would do something a little bit different. We have a guest teacher on today, Leanne Azimov, Leanne is a Registered Dietician and she works with all sorts of people, but she specializes in helping people reduce the amount of sugar in their everyday diet and today’s no different. Leanne’s going to share with you some ways to cut sugar and maintain or even improve the flavour of some of your favourite dishes.
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Today is a must-read episode and we’re covering ‘The Willpower Instinct by Kelly McGonigal PhD.’ This is one of my top 5 favorite books of all time because it lays willpower out in an easy to understand way. If you only listen to 1 episode of Fitness For Freedom Tips this may just be the most informative one, so let's get to it.
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Get the book - The Willpower Instinct
It’s hot, it’s summer and BBQ season is here. Usually when people think of BBQ’s they think steaks and hamburgers, but your BBQ repertoire can and should be larger and have some slightly healthier and possibly tastier variations.
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It’s Q&A Wednesday’s and our question is in from Cathy who asks - Why is there so much variability in diets? I still don't understand what's going on. Cathy this is a really great question, which has a couple of different answers, but don’t worry by the end of this episode you will understand exactly what’s going on and what you need to change. This is important so let’s cut to it!
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Today’s episode is going to be a little different - since we’re cutting back on the number of episodes we’re doing, I thought I would share with you my top 3 favourite health and wellness podcasts. This is of course my subjective list, but I created it based on what I think you would like. Hopefully you enjoy these other shows as much as I do!
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Often when we think of exercise, we think of push-ups, pull-ups, squats, lunges, all the really standard exercises. These are really good basic exercises - the problem with them is that they aren’t always the most transferable into everyday activities that you might have to do. Don’t get me wrong - they’ll help you become stronger and they’re probably where most people should start when doing an exercise program. But if you really want to take the transferability of exercise to the next level, then you need to consider full-body functional movement exercises. We’re covering all the benefits they have to offer today.
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It’s Q & A Thursday’s and our question is in from Charlie who asks - Sometimes I get dizzy when I workout, should I be concerned? Charlie this is a good question and this happens more often than people realize so let’s get to the bottom of this today.
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Back in Episode 42 we covered why it’s important for you to keep your blood sugar down and how exercising right after you eat can help. It’s one of our more informative episode’s and I had a lot of fun recording it. It’s a good compliment to this episode, if you’re new to the show or haven’t listened to that episode yet, you should go back and listen to it because it will give you a more rounded picture of what we’re talking about today.
Here's the rundown of what insulin sensitivity is. Your body runs on two sources of energy carbohydrates and fats, both go directly into your blood after you’ve eaten them and if your body doesn't need them right away they get stored for later, fat gets stored in your body as fat and carbohydrates get stored as glycogen in your muscles and liver, when those glycogen stores get full your body shifts carbohydrate storage to fat, instead. We’re focusing on insulin sensitivity today, which means we’re focusing mostly on carbohydrates.
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A lot of people feel it - the want or the need to change, but as easy it as it is to recognize that need to change most people don’t know or understand how to make it. That’s why today, we’re talking about the three steps you need to take when it comes to making those changes a reality.
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If you listen to this show, I think it’s safe to say that you probably work really hard to fit exercise into your everyday lives and live a healthier lifestyle. Summer is coming, and that may mean one, two, three or even four week vacations at a time. Unfortunately, over the course of a vacation, if you stop exercising and being active, you can lose all of the gains you worked so hard to get over those winter months. So, take off your flip flops and put on your running shoes because today we are going to talk about how you can fit exercise into your vacation, because nothing sucks more than starting over again at square one.
Medium Intensity Travellers Workout
High Intensity Travellers Workout
This episode is for anyone that is continually trying to lift more, but occasionally get’s caught up in the ‘I need to lift more and more cycle - this episode raises awareness about why that type of overexerting behaviour can be problematic. So buckle down and hear me out - when it comes to getting bigger and stronger, your ego can be inherently damaging.
Our question is in today from Debbie who asks: What does Fitness For Freedom mean? This is a great question and one we used to get all the time when we first started out, today we’re going to dig a little deeper and tell you not only what it means, but what we stand for.
Fitness For Freedom
You can’t argue the importance of a good night’s sleep, but still a lot of people aren’t getting the necessary Z’s, so here are some strategies to help you get a better sleep every night of the week.
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Today were going to talk about what blood pressure is, why high blood pressure is so dangerous and what you can do to lower yours. Even if you don’t have high blood pressure you should listen to this because maybe, just maybe you can help someone else that does.
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Blaine is a client of mine of course that’s not his really name, but I’ve featured him on the podcast and in our blog before and he recognizes himself immediately in the stories so his self-awareness is really high, which is important when you’re trying to get good results out of an exercise program. Most people have much lower self-awareness about their training and think they’re exercising much harder than they actually are, which is too bad because that often leads to frustration when they don’t see the results they’re looking for, which often leads to giving up. Today we’re giving you the work around for that!
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We spend a lot of time talking about goal setting and I tend to focus on intrinsic goals a lot because at the end of the day if you want to make long-term change stick you really need to be motivated internally with an intense desire to improve, for yourself, the problem with focusing only on internal motivation and setting internal goals is that sometimes you end up misguided, misguided might be the wrong word, but moving without direction or making decisions and losing sight of the whole big picture of your life, today I want to talk about how you can use extrinsic goals to guide you and help keep a bit of that required fire underneath you.
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It’s Q & A Thursday’s and our question is in from Julie, who asks: Are carbohydrates good for you? The short answer to this question is it really depends on the circumstance and what type of carbohydrate we’re talking about, hold on tight while we go on this sticky and curly carbohydrate journey together.
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So you’ve been listening to this show for a few months, we’re 141 episodes in after all and you’ve been implementing all these new strategies for your life. Hopefully it’s safe to say you’re exercising 3 or 4 times a week, but you might be asking yourself, now what? Today we’re going to cover what you can do to take your training to the next level once you’ve built the habit of being consistent.
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If you’re new to the show it might not be a good place to start, most of our other shows are a lot more tactical and about fitness and nutrition, but I feel like this is an episode that needs to be done and it could be one of the most important shows we’ve done so far.
Fitness For Freedom
Today is a must read episode and we’re covering one of the most honest and to the point fat loss and exercise books I’ve ever read, Fat Loss Happens on Monday by Josh Hillis with Dan John.
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Today’s a quick one so you can get an early start on your beautiful weekend with the 3 reasons your workout should be under 20 minutes.
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It’s Q & A Thursday’s and our question is in from Kay, before going forward I want to let you our listener know this is a different Kay than last and since we have two confirmed listeners named Kay we have to differentiate between the two so this will be New Kay, who asks: Does it matter what time I eat? The short answer to this question is probably not, but let’s dive in and take a look at it from a couple of different angles to figure out what works for you.
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As most of our regular listeners know we have a team of trainers, that work with a whole host of people for a variety of reasons, but for the most part it’s people that want to be a little more active and lose a bit of weight in the process. Like anything in life this is never a smooth process and it can be incredibly frustrating when you’re not making the progress you want and you feel like you’re putting in so much effort, but still not seeing the results or everything feels like it’s happening so slowly. Today we’re going to talk about how you can deal with your frustrations and hopefully take a few speed bumps off the road of your journey.
Fitness For Freedom Online
Last week we had the pleasure of doing the ‘Senior Celebration Show’ here in Ottawa, where we had a booth set up and I had the opportunity to meet many older people. It was really interesting to hear their stories, about how they exercise, what kind of injuries and medical conditions they had and like always there were a few ‘crotchety’s’ that didn’t exercise at all and they were not shy telling me all about it. I don’t want you to become old and crotchety.
Fitness For Freedom
Last week’s Q & A Thursday’s episode we talked a lot about how I personally eat and we got a lot of questions about my list of foods and why some foods were on my unlimited list when they may be viewed as ‘less healthy’ by many people and why some foods were in my moderate or never eat list when they may be viewed as healthy by lot’s of people. We’re going to explain this a little bit today and hopefully it will help you make decisions about your own lists and choices.
Fitness For Freedom
It can be really challenging to eat in a healthy way and to stay at a good body weight at the best of times, but what happens when you’re allergic to certain foods that force you to eat a certain way? Today you’re going to learn how to make good food substitutions when you have dietary restrictions whether it’s allergies or availability, this applies to anyone that needs or wants to make a dietary change.
Fitness For Freedom Show Notes
It’s Q&A Thursday’s and our question is in from Triple Threat Kay who asks: Jonathan, what kind of food do you eat? This is an interesting question because I'm alway’s evaluating how I eat, how I can eat better, and why I eat the way I do, it if that makes any sense at all. This is very personal to me, but hopefully you can find some strategies and tactics that will work for you as well.
Fitness For Freedom
We are 131 Episodes deep and over 100,000 downloads strong, which I need to thank you all for listening, learning and supporting us, making us your chosen resource for your fitness and health information. Posting all these episodes has given me the opportunity to see some really interesting patterns that have emerged with respect to what you the listener and active audience member are most interested in, ironically the episodes that have the most downloads are the one’s about when you can and/or should stop exercising, which I find really interesting since this is a show about fitting exercise into you’re daily life.
Today we’re not talking about stopping exercise, because exercise is so important you should always do it at some level. We’re covering our second most downloaded topic, losing weight. Even if you are a ‘healthy’ bodyweight, you still probably wish you had a little more definition in the backs of your arms or to have a slightly firmer and more shapely behind or hey wouldn’t it be nice to see even a slight outline of your abs which are definitely there, just slightly hidden. If these are things you want, you really you need to start with exercise first not how you’re eating, even though changing how you eat plays a far greater role in losing weight, that’s what we’re covering today!
Fitness For Freedom
A few years ago I started working with a client that was a little bit over-weight, maybe 20 pounds. Most people would not consider her over-weight at all because although she was 20 lbs. overweight, she still weighed less than the average 50 year old. Over the course of our few years together she lost about 5 pounds and more importantly she started exercising 3 or 4 times a week on her own...
Fitness For Freedom
Spring is in full swing and if you're like most people you’re getting out to enjoy the weather! Maybe you’re gardening, playing a little tennis or doing some spring cleaning, moving out all that junk that’s piled up in your garage and attic. Of course this requires moving a lot of stuff upstairs, downstairs, off of shelves and out of garages. Regardless of how you’re activity changes with the weather, there’s a good chance you ended up moving and lifting a lot more than you normally would through the winter. What you probably didn't realize is that all these activities are functional strength training at their best. When you do activities like this, you're actually doing exercise, which is a really interesting concept for a lot of people.
Now let's say for a minute that you're more sore or more sore than you think you should be, doing all this new found exercise. Even if you regularly follow a structured exercise program you're probably a bit sore and that's because functional exercise is functional and you move your body in different ways than your used to! Now wouldn’t it be nice to not be sore after a weekend of gardening or to not have to take several breaks moving your old fridge out of the basement? Today we're going to talk about what functional training is and how you can effectively do it in very little time. I know you don't want to be sore next Monday.
Today’s an important episode about your shifting landscape and how exercise will change as you age, sometimes this means you used to be a competitive athlete and now you’re just trying to be healthier, it could mean that at some point you followed a bodybuilding style program, but now you have kids, a career and not nearly as much time or it could mean you’re getting older and you officially no longer care about having a ‘6 pack’ and just want to be strong and mobile enough that you can outdrive your friends on the golf course. As you get older and your abilities and goals change you’re exercise program needs to change as well and we’re going to get introspective about your exercise program so you can ask yourself the right questions to make sure you’re doing the right types of exercise routines.
Fitness For Freedom
It’s Q&A Thursday’s and our question is in from Bryce who asks: Jonathan, what kind of exercise do you do and why? We’re going to get a little bit personal on this one, because I want you to understand why I train the way I do and why I think it’s the best way for the vast majority of people to train as well.
One of my Push Workout's
One of my Pull Workout's
This episode was inspired by a client that said these exact words to me ‘I really don’t feel like exercising today, can we sit, visit and drink coffee instead?’ to which I responded ‘Sure, but let’s sneak in a quick workout first’ so she begrudgingly did her exercise program, but by the end to her surprise said she felt great. We can’t show up at all of your houses, so we’re going to talk about what you can do when there’s no one to nudge you along but yourself.
Fitness For Freedom
Today’s show is about the good, the bad and the ugly of fitness challenges. Fitness challenges are all the rage, usually they take some form of single exercise or circuit of exercises and you do them over a pre-determined course of time documenting your improvement and sharing it with the world. The most common example I can think of is the plank challenge that circulated a few years ago where you would plank everyday for a month and try to go from 30 seconds to 3 minutes over the course of that time.
There are many things to consider when deciding whether or not you should do a fitness challenge and today we’re going to cover all of those things.
Fitness For Freedom
Today is a must read episode and we’re covering one of my favourite fitness books of all time, Intervention by Dan John. He takes a simple and straight forward approach to health and fitness. If we all took a page out of this book we would all be a lot healthier for it. Get out your thinking cap, because we’re going to reshape how you think about health and fitness.
Fitness For Freedom
If you're trying to eat less, eat healthier and/or trying to lose weight and you don't have enough time to cook or you think it’s too hard you should listen to this episode. We're going to give you the silver bullet to help you with all of these things.
These are some really common comments that we hear from clients, eating healthy takes a long time because it takes so long to prepare the food, I get really hungry through the day and sometimes I just don’t know what to snack on so I eat cheese and crackers or trail mix, because what else can you really snack on, right? These are valid concerns, but there is one thing you can do that is the silver bullet to all of these problems...
Fitness For Freedom
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Today’s question is in from Debbie: How can I make exercise fun?
This might be our most passionate episode yet.
Fitness For Freedom
Here’s the deal, you want a stronger core. How do I know this, because every time I ask someone if they want a stronger core they say ‘yes’. In fact, I’ve never heard any one say, ‘No, my core is strong enough I don’t need to strengthen it anymore.’ All that to be said most people only target their Rectus Abdominis which is their ‘6 pack’ muscle. I know a ‘6 pack’ is important to many of you, but if you’re really interested in a ‘6 pack’ go back and listen to any of our episodes that have to do with nutrition and weight loss, because that’s where the ‘6 pack’ magic happens. But if you want a strong core, one that keeps your back stable and gives you power to do the things you love, like pick your kids up and down off the ground, swing a golf club or carry heavy boxes from your car to the garage you need to listen to this episode because you’re going to learn something new about training your core.
Safe Core Exercises
Exercises in Case You Have Hurt Your Lower Back
Fitness For Freedom
There's this type of martial arts training called Iron Vest Training. Iron Vest Training is this training where you get beaten with a small stick or piece of wicker until your body starts to become bruised and bloodied. Then you let your body heal and once you’re healed you get beaten with a slightly larger stick until you become bruised and bloody. Then you let your body heal again and you go back and you get beaten with an even bigger stick until your bruised and bloody. You keep doing this over and over again until your body starts to adapt and eventually the smaller sticks no longer leave you bruised and bloodied, but you continue to get hit with bigger and bigger sticks. Over time you build up such a big tolerance that even the big sticks no longer leave bruises or make you bloodied and it is at this point you obtain iron vest status where your body can actually withstand huge amounts of pressure and force without becoming injured and hardly feeling pain. The purpose of exercise is to do the exact same thing to your body, to break it down a little bit and let it heal back up and then break it down little bit more and then let it heal back up and then eventually your body becomes a machine that is incredibly difficult to break down, where you can now do workouts that used to make you vomit, without much effort at all, this is an episode about the exact opposite of that.
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Today’s episode is a short one about the powerful and underrated benefits of walking and how one of my client’s is noticing the impact of not doing it anymore, but she doesn’t realize it. The lead character in this story is Roberta and of course this isn’t her real name.
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Everyone wants to be one of the cool kids, a sexy protein that gets all of the attention, an energetic carbohydrate that bounces of the walls and the once shunned kid fat is finally coming into his own, now that he’s better understood. But what about fiber? Fiber is that nerd at the high school party no one pays attention to, but ends up making millions of dollars after they graduate. So you should listen to him, when fiber grows up you want him on your side, because at the end of the day he’s writing some pretty big cheques.
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Today's question is in from Sid: How well do push-ups carry over to bench press? Sid this is a great question because sometimes we want to improve our bench press, but we don't always have access to one. In this episode we're going to talk about how well your push-ups carry over as well how you can improve your bench press without actually doing it and by doing push ups instead. This will be a really good episode especially if you find regular push-ups are getting too easy and you don’t necessarily have weights to move up to.
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On The heels of the injury show I thought it would be a good idea to talk about balance, since one of the biggest reasons people injure themselves is through some form of falling, whether it's slipping on a wet surface, tripping over an uneven walkway or falling off a stool, all of these things can be prevented or at the very least the seriousness of them can be significantly reduced with proper balance and strength training. When most people think of balance they think of standing on 1 foot, which you can do and it will improve your balance, except there's more to it than that, because very rarely are you just standing on 1 foot when you fall. I mean when was the last time you said to yourself, ‘hmmmm, I’m going to do this activity on one foot because that will make it easier.’ The short answer is never, so standing on one foot can’t be the only way you practice your balance. Usually you're moving or reaching which puts you in a precarious or awkward position that ultimately leads to a fall. Luckily you can train for that moment.
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Injuries suck, they make it hard for you to move, they make it painful to do things you love and they can impair your life like you wouldn't believe. When you're in pain it makes it hard to do anything, let alone exercise. Today we're going to talk about what you can do when you're injured and how you can continue to exercise to avoid becoming injured again. If you've ever had an injury or you're trying to get through an injury right now you need to listen to this episode.
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Warming-up is really important and in Episode 19 we talked about how to do it effectively for your exercise program, but we didn’t talk about sports and recreational activities. It’s probably more important to warm-up for recreational activities, because they are so multi dimensional, often you go from doing nothing to sprinting, jumping and changing direction quickly in short periods of time. Which is the best and easiest way to injure yourself, and since I know for a fact no one like’s to get injured, we’re going to go through how to decrease your chances of becoming injured in whatever recreational sport you like to do.
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There are 100’s, if not thousands of ways you can workout and be active, but what makes a great workout, a great workout? Even the most fit and most active people can find themselves a little unmotivated form time to time, stick around so you can find out what floats your boat when you exercise, so you not only have a great workout but also a workout you will do.
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A quick google search will tell you depending on your activity and whether or not you’re trying to build or just maintain muscle you need to eat between .5 g of protein per kg of bodyweight (for regular inactive people) and 2g per kg of body weight, if you’re a body builder or elite athlete that trains all the time. If you eat a standard North American or Western European diet it is basically impossible for you to be protein deficient, you’re getting enough protein, what we’re going to talk about in this episode is where your sources of protein should come from to make sure you’re eating as healthily as possible.
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Have you ever sat back and taken stock of why you do what you do? Why you get up at the time you do? Why you eat the foods you eat? Why you exercise or don’t exercise the way you do? You’re beliefs come from your experiences, your memories and most importantly your perception of how they happened, basically you form multiple stories that you tell yourself and they inform the decisions you make and how you live your life, today we’re going to go through some examples of stories I personally tell myself and stories we have found that clients sometimes tell themselves and how it informs the decisions they make, if you feel like you’re stuck or in a box you need to break out of this is an episode you need to listen to, even if you feel like you’re healthy enough, you can apply these principles to any aspect of your life.
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Being Fit and healthy has lots of great benefits, you reduce your chance of many diseases, you become more attractive and you burn more calories in less time, which means you can spend less time actually exercising. I know that’s not what you expect to hear, but it’s true and it’s what we’re going to talk about in this episode, so stay tuned so you can become an exercise machine.
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Today I’m going to use myself as an example and go through how I’m re-evaluating my fitness and training situation to make it work for me and I really hope you can pull some lessons out and apply them to apply them to your life. This is probably more personal than I usually like to get, but it’s important and I know many of you struggle with the same things.
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You need recovery days to allow your body to heal and recover after very intense workouts. There are several different ways to recover but you're usually trying to do one of the 3 things.
Heat stroke happens when your internal body temperature gets above 40 degrees Celsius or 104 degrees Fahrenheit, this is usually caused by a combination of physical exertion and heat, of course this gets much worse when the sun beats down on you and it’s really humid. Fortunately it’s actually really hard to get heat stroke because our body has this sort of natural regulating system that forces us to slow down.
Although it’s called My Fitness Pal this is definitely a food tracking app, the extent to which you can track your exercise is very general, you can only put in the type of exercise and for how long you did it, that’s it.
Depression is a serious mood disorder, some peoplemay even call it an invisible disease, it can happen on a spectrumfrom ‘hey, I feel kind of down today’ all the way to heavy suicidalthoughts and it’s much harder to diagnose than a broken bone orheart disease, where you can look at an x-ray or scan anddefinitively say ‘yes, this person has broken a bone or yes, thisperson has heart disease where there are very clear procedures andtreatment patterns to follow.
Today we’re going to talk about how you can useexercise and physical activity to help deal with depression and thesymptoms of depression,
As some of you know last week an article about this really ripped woman got shared around on social media, saying that the scale she uses told her she had 33% body fat, when she clearly has a much lower body fat than that because you can see the veins in her abdomen, so is this scale accurate, the short answer is no, so you might ask yourself, do they have any legitimate use? The answer to that question is sure under the right circumstances, in today’s episode we’re going to dig into why this happened and how you can avoid a misreading like this.
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Today we’re going to talk about diets, how they work, why they don’t work, why you shouldn’t do them and maybe why you should. I know this description makes it sound like we’re going to be all over the place and we are, but don’t worry it will all make sense by the end of it.
Also, it’s Funday Friday where we give, one lucky listener the chance to win a free lifetime membership to our online fitness and lifestyle design community.
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Here’s the scenario, she's a little bit overweight, she smokes, but wants to quit, and she works shift work overnight, three nights of 12 hours in a row followed by one day off followed by four more nights of 12 hours in a row followed by nine days off.
It's easy to see why it's hard to say stay consistent with an exercise program. This is an incredibly varied schedule, but it’s consistent which means you can build systems around it, because there are fewer surprises.
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Like I said in the intro there are no right ways, but there are definitely better ways to nudge someone to be healthier. The first thing we should cover before we get into ways to approach someone is to go through ways as to how you shouldn’t approach someone.
In today’s episode we’re going to cover if endurance runners should strength train their legs, what are the potential risks and what are the benefits, if you enjoy running and want to become a better runner you should listen to this episode because strength training your legs is not as straightforward as you might think.
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To start you have 4 main feel good neurotransmitters inside your brain, Dopamine, Serotonin, Oxytocin and Endorphin. All of these can be released into your brain when you exercise.
Sandra, This is one of the top 3 most common questions people ask us and today you’re going to get the final answer on it.
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Here's what I am trying to get at .=there is no ‘right way’ to do something and when you find something that works for you continue to do it, but always be open to learning and understanding from other people’s experiences and just maybe it will help you re-define or tweak what you’re doing and at the very least it will help you understand the other person.
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When you’re doing something new or different, like an exercise program, eating a different style or even starting a new job, one of the strongest indicators of whether or not you can sustainably make that change is whether or not your expectations of doing that thing are met.
For a long time I have flippantly been using the word caloric density, assuming the average person understood what it meant. Then last week Jennie our Client Relations Manager and I were filming a nutrition video, where it wasn’t clear to her, so she asked what it meant. That’s when I realized, this isn’t as straightforward as it sounds, so today I’m going to give you the rundown of what caloric density is and why it’s so important for you to understand, especially if you’re trying to lose weight.
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Amazing weather has finally sprung up, I’m seeing dozens and possibly hundreds of people running outside everyday. Which can only mean one thing, race season is upon us and there are going to be 10’s of thousands of people running their first half marathon. If you’ve never been to one of these race weekends I highly recommend you go, even if you’re not running the energy is electric and you can’t help but to want to be a part of it.
But if you are running, it’s important to go in with a plan. This is only the beginning of the strategies to completing your half marathon and don’t worry even if you have no intentions of running a half these tips will still make you a better runner for any distance you may want to do.
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This week’s question is in from Shaun who asks - I’m new to fitness and have been exercising 6 days a week, is that too much?
Many people would just give this question the blanket answer of yes, but I think we need to dig a little deeper...
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We inspire you to be the most active version of yourself. Talking about strength, why it's important and what you need to do to get it and yes it's something everyone can have. Strength training can change your life in a positive way you've never imagined.
The Power of Habit is a really solid book and covers habits on a personal level, as well as how they form in workplaces and the communities at large. I personally thought this was an excellent book for the first three quarters or so, but then it got a little bit long, repetitive and not as interesting.
To the dismay of English teachers everywhere I answered her question with a question ‘Do you do Yoga or would you do yoga?’ and she said ‘No’ and I responded ‘Then I guess Pilates is better than yoga.’
The best exercise to do, is always exercise you will do.
I first met Maggie 7 years ago, when we started working together. She was very overweight, had lots of back pain and was just ‘reelling’ from a visit with her doctor. She had just been told she was pre-diabetic and if she didn't make some serious changes to her lifestyle and improve her health she would have to go on medication.
To start mental toughness is your ability to push through the pain of something that seems insurmountable, this can be physical pain, psychological pain or emotional pain. It’s important to understand that pain is relative to the person experiencing it. Someone that is suffering from depression may find it too painful to get out of bed in the morning whereas an elite cyclist may be able to ignore the 10 out of 10 painful burning sensation in their legs on the final stretch of the Tour de France and to add another layer of complexity to this, they could be the same person.
Let's take two steps back for a moment and consider all the goals that you're trying to achieve, whether you're trying to lose weight, trying to get stronger or trying to get bigger let's just throw that out the window for a moment, forget about it and let's assume that at the end of the day what you're really looking for is to be healthier person and all of your other goals are just your method or your way of becoming a healthier person.
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The first step to designing a strength training program that works for you, is to decide why you want to strength train. Are you interested in function, size, strength, power or muscular endurance? If you’re first starting out I always recommend you start with function.
We built a page to show you exactly how to do all the strength training exercises we talk about in this episode. Just click here.
If you're comparing yourself to someone that is more fit than you, in an absolute sense then that’s fine, it’s how weightlifting competitions are done, the person that finished first is absolutely stronger than the person that finished second.
No one is perfect, especially when it comes to exercise and eating healthfully, this means we all have failures sometimes, but it’s often how we deal with these failures that make the difference in the long run.
How do I ensure that I'm not overcompensating for weaker muscle groups and achieve a consistent level of development of muscles? Gord this is a great question and I think everyone wants to be balanced so let’s sort this out!
So the root of the question is this, how do I make sure I’m strength training in a way that keeps me balanced so I don’t over or under develop certain parts of my body? Gord’s specific issue is this, He does his regular workout’s but he finds he can bicep curl much more with his right arm than his left arm, so he feels like he’s compensating somewhere during the workouts that is not allowing his left arm to develop the same way.
In Episode 31 we talked about why the fat burning zone is your worst zone to burn fat in from a purely physiological perspective and in today’s episode we’re going to get into the 3 lesser known reasons it’s not the best zone to exercise in and only one of them has anything to do with physiology.
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This is our first ever video podcast. We’ve talked about the different types of contractions and today we’re going to show you how to put them all together. This is important if you’re trying to break through a plateau or looking for something a bit different to add variety into your workouts.
If you cannot see the video on the site you are listening on, please visit our site at: https://fitnessforfreedom.com/use-tempo-to-get-more-out-of-your-workouts-in-our-first-video-podcast/
When most people think about lifting weight, this is the part they usually focus on, the actual lifting part. Doing a concentric contraction means you have to produce more force than the resistance offers to overcome the weight and lift it, doing repetitions of it is what makes you stronger.
If you’ve ever felt alone or like no one cares whether or not you do something you need to listen to this episode.
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A Touch of Inspiration to Change Your Life
Intrinsic goals are goals that we set for internal purposes or intrinsic motivation, like building relationships, developing a personal skill or giving back to a community, for no other reason than to get the warm and fuzzies inside or the sense of accomplishment and pride of doing something challenging that you set out to do.
Extrinsic goals are goals that we set for external purposes or external motivation. Like money, high praise or trophies. They are are often driven by fear of loss or for the external accolades we receive from other people. A perfect example of this in the fitness industry is the before and after picture as a marketing tool.
One of my client’s has a brother and for the sake of this story we’ll call him Mike. Mike is a DJ and he spends most of his time working in clubs, restaurants and doing special events which usually go late into the night. He’s been doing this for over 20 years and has very much adapted to this lifestyle. For the last few years Mike has been getting increasingly more tired, he no longer has as much energy for his gigs and then for some reason he can’t sleep as well even though he’s tired at the end of the night. He attribute’s this to the fact that he’s getting older, he’s in his early 50’s after all and maybe all these late nights are starting to catch up with him.
I’m not 100% sure where this came from or what research study was cited as the original to say this, but the theory goes like this, eating carbohydrates aka. sugar causes your insulin to go up and if your glycogen stores are full, which they are all the time in most people, excluding very athletic individuals, then this gets stored as fat on your body. The theory is this, if you go to bed after consuming these sugars, then you go to bed with high blood sugar which means your body is much more likely to store it as fat because you’re not moving.
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To talk about each of these strategies we need to start with a story about Beth. Beth is of course a fictional character but if you’re like most people you at least recognize some aspects of her life in your own. So here are some strategies that you can use in this situation that you might find helpful.
Once you've decided that there is a personal trainer or strength coach that you would like to work with based on education, experience, personality and all the other things we talked about in yesterday’s episode, then you should look for this type of process to decide whether or not they're a good trainer for you.
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We work really hard to try and guide you and get you exercising in a way that works for you, but sometimes you just need the guidance of a professional to show you how to exercise, so today we’re going to cover what you should be looking for when trying to find the right personal trainer or coach for you.
If you like our free checklist of what to look for when hiring a personal trainer, please click here and then scroll to the bottom of the post. We'll deliver the checklist right to your inbox just moments later.
There are two type’s of people that say they exercise every day. The first is someone that wakes up every morning and does 100 push-ups or a 100 sit-ups or something like that, I have never met anyone like this in real life I have only seen them in movies, I’m not saying they don’t exist, I’m just saying I’ve never met them in real life. However they would be able to strength train like this for one of two reasons, one they either rotate between exercises everyday like do push-ups one day, pull-ups another day and sit-ups the next day.
The first thing I want to pick apart is this notion of good fat and bad fat, there’s really no such thing as good fat and bad fat, our body needs fat to survive, which means there are fats we should eat more of, fats we should eat less of and there is one type of fat we should never eat, so I guess this would be the bad one and it’s called trans fat. But we’ll get to that one last.
Alright I get it, sometimes vegetables can be boring, I mean how many carrot sticks and pieces of celery can we eat, we’re not rabbits. Sometimes you just might crave something that’s a bit salty or sweet and vegetables don’t cut it and that’s fine, you don’t need to eat all vegetables all the time, you just need to eat more. So here are some strategies I’ve used with clients or I myself use, to get the job done.
The Lean Start-Up by Eric Ries is a business book that I read 2 years ago, but the principles he teaches in this book can be extracted into health, wellness and fitness. Before I get into it I want to give you some background, Ries had several failed tech start-ups and this was his mind set for each company.
I’m going to start this episode with a story from my high school days, that has very little to do with fitness, but bear with me, I bring it back around.
Isometric strength training is definitely non-traditional, it is a way to strengthen your muscles without actually moving them. This means contracting or flexing your muscles without moving any part of your body.
There are a lot of people in this world and I think for the most part we are all chasing the same thing and that is to be happy and be healthy, at the end of the day if you’re both of those things you’re doing alright.
But back to your question David, if you’re building a home gym you need to look at your goals and what you already have in your house to decide what type of equipment you need. If your goal is to just be a healthier person, remain independent and make activities that require effort much easier you don’t need to purchase any equipment.
Ok, having this skin or adipose tissue that hangs over the front of your mid-section is really common after pregnancy and sometimes it can be made worse by the scar of a c-section, making it uneven. Because fat does not form the same way under scar tissue or over your muscle that has been literally cut, it can make it look even more uneven or a bit ‘extra hangy’. Even if you lose weight it still won’t be as ‘tight’ looking as the other parts of your body.
For the most part these videos are really good, Fitness Blender is probably the current marketplace leader on youtube, and they’ve built a massive following, they make the world a healthier place. But if you’re trying to change your body composition, doing these follow along videos will only take you so far.
Variety just means different ways of training, of course you have variety between exercise types whether you’re doing cardiovascular training, strength training or mobility training, but there are also several different ways you can add variety into each of these training modalities.
An account-i-billi-buddy is someone you not only exercise with but also talk to about exercise philosophies, you lean on each other when one of you doesn’t feel like working out, you spot each other and offer each other encouragement to make sure you’re getting maximum effort out of your fitness routine. Also, there is strength in numbers and having someone to lean on to help you figure this stuff out can be really helpful especially if you’re nervous about taking your first exercise steps. Simply put an account-i-billi-buddy is someone you exercise with, but in order to have a successful relationship with this person you need to make sure it’s a right fit for both of you, so these are some things you need to look for in a person you want to exercise with.
Going to the gym has a lot of great benefits, they have lots of equipment and weights, it’s easier to get into the frame of mind to exercise, sometimes you meet friends and have groups of people that are trying to overcome some of the same challenges you face.
When most people think of flexibility they think of their ability to touch their toes, which probably comes from high school gym class because that was the test for flexibility, but flexibility is so much more than that, it’s your ability to reach behind you or to reach low enough to pick something up off the ground without hurting your back. Flexibility and mobility go hand in hand because you want to be able to move well and this goes beyond being able to touch your toes because you need to move all the parts off your body, your shoulders, ankles, hips, wrists and your neck. If you’re going to stay functional good mobility is required through all your joints not just your lower back.
Before we get into this I need to throw a disclaimer up, this is not my area of expertise, so what I’m going to do is give you some possibilities so you can explore them with your personal health team.
Based on the email Joanne sent us I think this is what she is actually asking.
‘I feel like I’m starving myself and I’m still not losing any weight, I’m at the end of my road and I don’t know what to do anymore, can you help me?’
Does a workout have to be at least 30 minutes long to be effective? The short answer to your question is No it doesn’t but it really depends what you want, If you’re an elite athlete then no it won’t be enough, if you’re just trying to live a healthy life then it probably is. There are are several considerations you have to make in deciding how long a workout should be.
There are a couple of things we need to cover here, the first being for most people there is nothing inherently dangerous with losing weight quickly, but you should check with your doctor first in case it is for your individual circumstance. But for the most part if losing weight quickly was dangerous for everyone gastric bypass surgery wouldn’t exist.
Unless you and your partner together decide to make a change or live a certain way, you probably won’t get buy-in from your partner, so you need to find work arounds if you want to stay with that person. Because if there’s one thing I’ve learned you can’t change someone that doesn’t want to change, and most people don’t want to, but here’s my best guess for how you can make it work.
We're doing this episode because you have a box of what exercise is in your mind, not a literal box a metaphorical one, it’s a story you tell yourself about what exercise is. Where you've come to the conclusion that there are only one or two ways to exercise.I think we really need to broaden the definition of exercise.
But at a certain point you might ask yourself ‘I’m doing all this running and can go really far, but why am I not getting any faster? So these are the top six strategies you can use to run faster, you can try as many of them as you like, each one should be good to add a little bit of speed to your runs.
So do you have to eliminate carbohydrates to lose weight, the short answer to this is no way and anyone that says otherwise is ignorant to the science behind weight loss and may or may not have alternative motives to try and sell you something like a book. I can say this with 100% certainty, because I lost 30 lbs. over the last 5 years and 60% of my caloric intake comes from carbohydrates
Today’s question is really basic, but there are a couple of possible answers because it depends on a few factors. The first thing I want to throw out is unless you are an elite or professional athlete where every calorie you eat is being accounted for and you’re on a very strict exercise routine you do not need to eat directly after a workout for quote ’recovery purposes’. For the average person it will make no difference at all, how you recover depends a lot more on what you eat for the rest of the day and how much sleep you get at night.
Brenda thank you for sending this question, it’s an important one that I should have answered right on the show. We’ll start with this one, how do you find your race pace? The one problem with race pace is that it can be hard to figure out
This is a really common question we get and one that requires our attention because it’s really important and you want to exercise when it is the most beneficial for you.
Dr. James Levine is a renowned medical doctor and researcher in nutrition and metabolism. He is the inventor of the treadmill desk and has authored several books including the one we’re talking about today, ‘Get Up!’. Dr. Levine’s ‘tongue in cheek’ style is both entertaining and hard hitting.
All this to be said you can’t just say strength training or cardiovascular training burns more calories than the other because it depends on a lot of factors.It depends how high your heart rate goes, when you strength train it depends how long your breaks are, it depends if you do compound movements or isolated ones, it depends if you go to your max. If you’re doing cardiovascular training it depends how much resistance there is, I mean are you biking up the hill or down it?
Now I want to talk about some things that might make you feel like you’re taking control and responsibility but it is a very ineffective way to do it. What many people do is they recognize that they need to take responsibility which is the needed first step. For some people that means, going out to buy a gym membership, ordering some in-home fitness equipment, hiring a personal trainer to work with them or maybe signing up for a club like Weight Watchers. For many people this is a good first step and is required, except what you’ve done is gone out and bought the tool first.
The first question you need to ask yourself is why are you exercising? If you're exercising just to be healthier and to live a longer life you probably don't need to feel sore. Around the world there are pockets of populations called blue zones where they have high percentages of people that live to be over the age of 100 and one of the things that every one of these populations has in common is they do over an hour a day of moderate exercise plus they have lots of low level activities built into their everyday lives but not enough that they ever feel sore. These people are over 100 and a lot of them live relatively independently with family, so they’re well enough to still do chores and more or less take care of themselves.
Getting a stitch in your side can be really discouraging because it hurts a lot and can make you want to stop, which is the worst thing you can do, if you stop running or walking every time you get a stitch you will never be able to break through that barrier. Getting a stitch in your side when running is very common, especially when you haven't exercised in a while.
This is good for a couple of reasons, one, it means that the sugar you just consumed is used as energy right away, so it completely skips the storage stage in your body which means it has no chance of becoming fat and your body produces less insulin, so your cells sensitivity to insulin stays high meaning your body needs to produce less insulin in the future to keep your blood sugar levels normal, which means you significantly decrease your chances of getting Type 2 diabetes.
‘Well we just eat healthy food.’ and this is the problem most people have almost no idea what healthy food actually is. It’s not your fault you don’t know what healthy food is, it’s almost impossible to figure it out because the media writes headlines and articles to sell you magazines and to get you to spend more time on their website. Also there is a difference between eating food that is considered healthy or healthier and food that actually has less calories or sugar or fat in it.
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We live in a forward dominant world. What I mean by this is most people work at a desk which means they’re reaching forward all the time at work, many people drive a car where they’re reaching forward on the steering wheel, even if you have an active job where you’re on your feet and moving around you will spend most of your day reaching forward because usually the work that needs to be done is right in front of you. So if you live a life where you’re constantly forward or you’re concerned about having shoulders that round forward your exercise program needs to reflect that to counter balance it. When you're doing your exercise program you should do at least 2 but probably 3 pulling exercises per 1 pushing exercise.
Today I’m going to share a recent experience I had with a client about a missed opportunity she had, to learn about how to better take care of her body. This is not about fitness per-say, but there is a good life lesson packed in here.
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Language used during self talk is more powerful than you probably realize, it affects you in subconscious ways that you’re not even aware of, for example according to research out of Cornell by Brian Wansink if you go for a walk and you call it an exercise walk instead of a scenic walk you’ll eat 30% more chocolate pudding.
Before I get into the meat of this show I want you to know I am not against getting together with friends or having parties or even occasionally making regrettable food and drink choices even though it may sound like that by the end of this show. I just wan you to know that. So like I said,
I'm writing and recording this the Monday directly after Super Bowl Sunday and for me it was quite the epic weekend, where I really didn't take care of myself.
Alright Lucy thanks for this question and for me to answer it effectively it really needs to be broken down into three parts, the first part is - When should I stop exercising full stop, the second part is when should I stop but modify an exercise and then continue exercising and the third part is when is it okay to push-through the pain of an exercise? I’m going to go through these in order to hopefully clear everything up for you.you.
Nick thanks for this question, it’s an important one. If you’re listening to this show right now it means you care about your health and fitness and I want you the listener to get the most out of these episodes, it’s why we do the show the way we do. We’re doing a daily show because there is a plethora of health and fitness information to get through.
The problem is that most weekend warriors that participate in these sports use them as their exercise and they won’t do anything unless they have something to chase and someone to beat. Which means they exert themselves heavily for short bursts and do nothing the rest of the time, the problem with this is that they are not active enough through the rest of their everyday lives, which means they are actually sedentary even though they’re exercising once or twice a week, this is a problem.
Today we’re talking about lifting weights, building muscle and getting stronger. The basic premise for how you get stronger is by overloading a muscle, this is done by putting some kind of resistance on it, forcing it to recruit more muscle fibres and use more energy to overcome or at least try to overcome the load.
The thing with fat is that it takes a bit longer to turn it into energy so once you start to move or exercise your body starts to switch into burning more carbohydrates because they are more readily available, I know you want to burn more fat but it’s okay because as you move or start to exercise the percent of energy coming from fat is going down but the overall number of calories you’re burning is going up.
Like we covered in the intro we make rules for ourselves all the time, in the form of telling ourselves we’re only going to watch 1 episode only to find ourselves saying, ‘just one more episode’ but how many episodes does just one more episode turn into? and then we feel guilty about how we wasted that time or how often do you say I’m going to do my workout at lunch no matter what and then you get an ‘urgent’ matter that comes up right before your workout where you need to work through your lunch instead of taking the time to do even a short workout?
So what can we do to have better strategies to deal with the rules our lives need?
Find out what you need to be concerned about and what types of exercise you should do when recovering from cancer treatments.
So the crux of this weeks question is this, How can I control what I eat when I’m not in control of my environment or the food being served?
Today is a must read’s episode and we’re talking about the 7 Habits of Highly Effective People by Dr. Stephen R. Covey, this is not technically a fitness or health book, but more like a self help book, if I’ve learned anything in my last 10 years of teaching fitness, not exercising is a time management problem and a thinking problem, not a knowledge about fitness problem, so we’re going to focus in on that part of the book today, stick around, you’re not going to want to miss this one. Not only do we talk about the book but we give you some things you can apply to your life right away.
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First things first, I know you probably say you want to lose weight, but what you’re actually saying is that you want to lose fat. I know it may seem like semantics to the average person but language is powerful and can affect you in many sub-conscious ways the exact same way as negative self-talk can.
How to Measure Waist Circumference Video
The long and short of it is this, exercise intensity is what your heart rate is as a percent of your maximum heart rate while you’re doing exercise. How you decide what intensity you should be exercising at really depends on what you want to get out of your exercises.
Osteoporosis is a disease that mostly effects woman but can also effect men, the older you get the more at risk you are. Osteoporosis effects your bone density, your body uses tiny pieces of your bone to keep your body alive and when you’re younger it’s very good at growing and replenishing that bone, but over time as you age your body becomes unable to replace bone as quickly as you lose it. At a certain point in time the density of your bones can decrease enough that they become more brittle and you’re at an increased risk of getting a fractures. When this happens it’s called osteoporosis, luckily it can be prevented and the sooner you can start the better.
What is Rest Pause Training?
Rest pause is a bit like interval training but for your muscles, it is one of the best ways to ensure you're taking your muscles all the way to failure and creating maximum overload in them to break them down and force them to come back stronger.
So how do you do it?
Alright, so the bridge version of this question is this, is it bad to workout at home? And my answer to that question is, it really depends, it depends what your goals are, it depends if you have enough space for your abilities, it depends how many distractions you have at home, it depends if you can be motivated enough to exercise at home and it depends what’s convenient for you.
So, do you need to do AB workouts to make your abs show? The short answer to this question is yes, but abdominal exercises by themselves aren’t enough.
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Front Plank Video
Side Plank Video
Front Plank on a Stability Ball Video
Side Lean on a Stability Ball Video
Squat Video
Romanian Deadlift Video
Dragonfly Video
Small wins come in all forms so take a minute to celebrate yours when they happen and trust me when I say this, you have improved way more than you realize.
Warm-ups are very important and for the average person they should only take about 5 minutes.A warm-up is a series of exercises you do before you perform your actual workout or activity. The warm-up is a very important and often overlooked part of a workout.
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Everyday you eat food, not only do you eat food but you probably eat the same foods 90% of the time and you don’t even realize it. I’m going to give you 5 strategies today that will help you eat less.
Almost everyone wants to lose a little bit of weight, but what percent of that comes from exercise and what percent is nutrition.
Today is a Q & A weekends episode and our question is in, from Suham, What is the minimum amount of exercise needed to maintain health – avoid diabetes, hypertension etc.? That is a great question Suham and we will get to it in today’s episode so don’t go anywhere.
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Here’s the deal, Slim by Design is a book about how you can redesign your life so you eat less without thinking about it. In other words control your environment so you don’t need to rely on willpower or any other crazy diet schemes. What I love the most about this book is that everything is backed up by science with hard numbers in the research they’ve done, it’s suggestive not restrictive and you can apply it to any form of eating whether you’re actively trying to lose weight or not.
http://www.slimbydesign.org/
I think everyone wants to be a little bit healthier and a little bit more active, but that requires change, today we’re going to talk about how you can change your identity to become a healthier version of yourself.
The concept of losing weight is actually really simple burn more calories than you eat, but if you’re like most people you realize there are way more factors that play into it, which is why exercising to lose weight will only take you so far. In order to understand the role exercise play’s in weight loss you need to understand what exercise does to your body.
https://www.youtube.com/watch?v=iFixzPbavj4
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So what is a plateau? A plateau is a period of time where you become stagnant or unable to improve any further, if we’re talking about lifting weights it means you’re unable to lift a heavier weight or lift the same weight more times. This is a really common problem that I see people deal with and it’s really important to handle because plateaus usually mean lost motivation, which means less exercising which means you’re losing out on all the great benefits exercise has to offer. Here’s how to overcome them!
Let’s start by pointing out the obvious, breathing is really important. It is required for your body to get oxygen so you can perform your best and use your energy the most effective way possible. Different types of exercise require different types of breathing and that’s what we’re going to talk about today.
Motivation is multi faceted and there is no single reason you would choose to do a certain activity or act a certain way, meaning there are several reasons why you do what you do. One of the biggest indicators, if not the biggest indicator as to why you do what you do is based on the feedback you receive. So if you’re trying to change something or live a more healthy lifestyle you need to give yourself feedback that directly supports this way of living.
Motivation is not something you find it’s something you develop that operates on a spectrum so build systems and join a community that shares the same values that you have, so you can move your way to being more motivated on that spectrum.
It’s Q & A weekends guys where we answer your question! If you would like your question answered on the show please send us an email to info@fitnessforfreedom.com. This week we have the most asked question we get when people visit our site, I’m not sure what to do or where to start, can you show me?
The biggest problem I find people have with treadmills or any kind of stationary cardiovascular equipment is just that, it’s stationary. You’re doing a whole lot of work but you’re not visibly moving forward so right off the bat you have subconscious or quite possibly conscious cues working against you. So we need to find ways to overcome that, this means finding ways to distract yourself from what’s happening and giving yourself feedback about how you’re improving.
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Running on a treadmill has a lot of great benefits, you don’t have to worry about the extreme cold or wind, if something bad happens you can stop immediately and the track is completely level, this means you don’t have to worry as much about rolling your ankle or slipping. It’s just a more comfortable run when you can’t handle the elements of the outdoors. Today we're going to talk about how to do it safely, efficiently and effectively.
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Exercise has a lot of great health benefits but I don’t know exactly why you should exercise because everyone exercises for different reasons, so let’s talk about what exercise does for you and then you can decide why you should exercise and live a more active lifestyle.
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In this episode we’re going to give you some strategies to get back on the band wagon when you fall off and to let you know it’s alright, we all fall off at one point or another, we just can’t let one bad decision, bad day or week keep us down, this is a journey we’ve all made mistakes and we’re going to make more, it’s just the nature of the beast.
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Most people think they have to make extreme changes in how they live because they want to see massive changes in their body, but extreme and overly restricted changes are not necessary. Small changes over time can lead to massive overall changes that last a life time. They last a lifetime because they are small and you implement them slowly enough they become part of your life. Meaning they are much more likely to stick.
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If you’re like most people (and let’s face it you probably are) you’ve struggled with losing weight, starting an exercise program or trying to make some sort of lifestyle change. Doing it for a little while was relatively easy, but over time you slowly slipped and weren’t able to make the changes stick for the long-term. This can happen for many reasons, but the biggest reason is that you need to think about exercise and nutrition in a slightly different way. In this episode we talk about reframing the way you think about fitness, nutrition and living a healthy lifestyle.
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