9 to 5 Fitness: Recent Episodes
Sunny Health & Fitness
Is your work schedule bogging you down and interfering with your plans to stay fit and healthy? Join our fitness expert Matt, and your average 9-to-5er Kriss, for weekly discussions on starting, building, and maintaining a healthy lifestyle—with a busy work schedule in mind. Expect brief and informative research that's coupled with lighthearted interviews, conversations, and exercise strategies, which you can use along your fitness journey.
Quarantine got you down? Stay fit with these 3 tips to help keep you on track!
This episode will serves as the Season 2 closer to 9 to 5 Fitness. Stay tuned for more details of Season 3, coming soon. Special Thanks to our cohosts Matthew Davidson and Sydney Eaton, and a huge thanks to all of our listeners!
Sydney and Matt discuss the benefits of the home gym compared to your local fitness facility and whether you should focus more attention on building a home gym for your long term health and fitness goals.
Want to build a great home gym? Start here!
https://sunnyhealthfitness.com/search?type=article&q=home+gym
International Health, Racquet & Sportsclub Association (IHRSA)
https://www.ihrsa.org/
Sydney and Matt discuss the top five factors to consider before purchasing a treadmill. For more information on choosing the right treadmill, check out the articles below.
Factors to consider when choosing a treadmill
https://sunnyhealthfitness.com/blogs/products/how-to-choose-treadmill-factors
The 2020 guide to purchasing a Sunny Health and Fitness Treadmill
https://sunnyhealthfitness.com/blogs/products/sunny-treadmills-top-treadmill-purchasing-guide-2020
Sydney and Matt discuss the top five factors to consider before purchasing a stepper. For more information on choosing the right stepper, check out the articles below.
Steppers you should add to your fitness routine
https://sunnyhealthfitness.com/blogs/products/3-steppers-you-should-add-to-your-fitness-routine
20 Minute Stepper Workout: Tone arms and legs
https://sunnyhealthfitness.com/blogs/workouts/stepper-workout-2018
Sydney and Matt discuss the top five factors to consider before purchasing a elliptical. For more information on choosing the right elliptical, check out the articles below.
Best In-Home Ellipticals For Any Space
https://sunnyhealthfitness.com/blogs/products/best-elliptical-home-small-medium-large-spaces
Sydney and Matt unveil the exciting details of the Fit & Toned: At Home Workout Program, and how you can use it to get in great shape without any equipment (52 page E-book with 18 full length workouts).
Official Sunny Health & Fitness Community
https://www.facebook.com/groups/sunnyhealthfitness/
Sydney and Matt discuss the top five factors to consider before purchasing a rower. For more information on choosing the right rower, check out the articles below.
Which rower is right for you?
https://sunnyhealthfitness.com/blogs/products/rower-resistance-air-magnetic-water
The 2020 guide to purchasing a rower
https://sunnyhealthfitness.com/blogs/products/sunny-rowing-machines-top-rowers-purchasing-guide-2020
Top 10 Sunny Rowers
https://sunnyhealthfitness.com/blogs/products/top-sunny-health-fitness-rowing-machines-2020
Rowing Form Break Down
https://sunnyhealthfitness.com/blogs/workouts/rowing-form-break-down
Sydney and Matt discuss the top five factors to consider before purchasing a exercise bike. For more information on choosing the right exercise bike, check out the articles below.
How to measure your inseam:
https://sunnyhealthfitness.com/blogs/products/how-to-measure-inseam-for-indoor-bikes-and-rowers
Choosing the best exercise bike:
https://sunnyhealthfitness.com/blogs/products/choose-best-exercise-bike-for-you
Sydney and Matt discuss strategies to help you lose fat weight and how to know how many calories you should eat to reach your weight loss goal safely and consistently.
Calculating BMR (Basal Metabolic Rate):
Weight = ___ kg
Male = 1
Female = 0
Age = ___ years
Lean Body Mass = ___ kg
Fat Mass =___ kg
Body Fat % = ____ % Fat Mass = Total Body Weight x body fat%
Lean Body Mass = Total Body Weight – Fat Mass
Muller Equation
(13.587 x LBM)+(9.613 x FM) + (198 x Sex) – (3.351 x Age) + 674 = BMR
Activity Factor Guide
1.2 - Sedentary: You work a desk job and don’t exercise
1.375 - Light Activity: You work a desk job but do a bit of regular exercise. Or you don’t exercise but you work at a job that’s pretty active (a nurse, teacher, etc.) where you’re on your for feet most of the day.
1.55 - Moderate Activity: Most of you will probably fall into this category. Maybe you work a sedentary job, but you train like a madman. Or maybe you train moderately, but you also have a job where you stand on your feet all the time. Someone who doesn’t train but works a hard labor job would also fall into this category.
1.725 - Very Active: You train hard most days of the week, and you also work a job where you’re on your feet quite a bit. Overall, you’re active most of the day.
1.9 - Extra Active: You train hard and work a job that is physically intense in nature. As an example, you’re a roofer who also goes to the gym five days a week.
Calculating Total Daily Energy Expenditure
Now we take the BMR you just calculated and multiply it by the corresponding number that represents you within the Activity Factor Guide
BMR x Activity Factor = TDEE
TDEE = Estimated calories needed to maintain weight
- SourceLink - Nutrition Basics: Calories
- SourceLink -8 Tips for Weight Loss
- SourceLink - Mix Strength Training and Cardio
- SourceLink - Increase Quality Protein Intake
- SourceLink - Move More (HIIT)
Sydney and Matt discuss the history of the Body Mass index (BMI) and share their thoughts on some other ways you can measure and track your body composition.
Is there a best workout? Sydney and Matt discuss what workouts have worked best for them and give you advice on which workout might be the best for you. They take a look at the current fitness trends to help you decide which workouts you should consider for your fitness journey.
Sydney and Matt discuss the 7 different circumstances you may be facing as life shows signs of returning to normal during the COVID-19 pandemic. They share some of the most critical things you should be thinking about when starting or maintaining your fitness program in the future.
Sydney opens up about her recent stresses and what strategies she used to help overcome them. Matt provides 7 proven ways you can help reduce your stress quickly.
Matt and Sydney expand on the reasons you need regular exercise to boost your immune system naturally. Also, is the "Open Window" theory true? And should you exercise if you aren't feeling well? For more great immune system tips, check out last weeks podcast episode. Head over to our blog at sunnyhealthfitness.com for more info on how you can help increase your health and fitness.
Matt and Sydney discuss 9 ways you can start building a powerful immune system. Stay tuned for next weeks immune system boosting article for more ways to keep your immune system strong. You can check out more great articles at sunnyhealthfitness.com.
You may be surprised how effective your workouts can be using everyday household items. In this episode Sydney and Matt discuss the recent household items they have used for their in-home workouts. They also give you valuable info on how much certain house hold items weigh so you can choose the right items to create the most appropriate workout to help you reach your goals.
Sydney and Matt discuss the benefits of cross training and why you should consider adding more variety to your future training programs.
Sydney and Matt discuss what gyms might look like as certain areas are reducing quarantine restrictions. They also discuss the value of continuing to use your home gym as the primary resource to help you reach your health and fitness goals.
Has your alcohol consumption changed under quarantine? Matt and Sydney talk about alcohol and how it affects your health and fitness in the short term and long term.
Sydney talks about her new healthy home cooking. Matt shares his diet habits. We also discuss the "vicious circle of comfort foods", and the POSE strategy for healthy eating behaviors. Get support from Matt and Sydney at the Sunny Health and Fitness Facebook community group!
Reference:
examine.com - the "vicious circle of comfort foods" and the POSE strategy.
Matt and Sydney discuss Sydneys plans to run a Half Marathon, how to avoid losing your gains, and what happens when you workout with a mask.
References:
"No load" Resistance Training - https://www.ncbi.nlm.nih.gov/pubmed/27329807
Minimum Effective Training Dose -
https://www.ncbi.nlm.nih.gov/pubmed/31797219
Training Mask -
https://www.trainingmask.com/training-articles/the-effects-of-simulated-altitude-training-on-aerobic-capacity-and-function/
Matt interviews 3X Tampa Bays best personal trainer Nina Nyiri, on ways you can overcome barriers to your health and fitness success during a life in quarantine. Make sure to follow Nina @nina_nyiri on Instagram where you can find everything from fitness tips to delicious healthy recipes.
Sydney and Matt talk about adjusting to quarantine life and how to stay on track with your health and fitness goals during this time of uncertainly.
Matt discusses 4 essential steps you need to take for starting and sustaining an effective long lasting exercise program.
Sydney and Matt talk about the effectiveness of online workouts and the different variables you should consider before starting a workout video based exercise program.
Sydney talks with Olympic Gold Medalist Bryan Clay about what it takes to make it as a top athlete, and how everyday people can implement the same mindset to accomplish their goals.
Matt and Sydney share their thoughts on "the most important meal of the day", and whether you should rethink the elimination of morning breakfast meals.
Matt continues the interview with Dr. Will Cole about the existence of inflammation in the body and what steps you can take to help fight off the damaging effects of chronic inflammation.
Matt interviews leading functional-medicine expert, Dr. Will Cole, about the existence of inflammation in the body. Dr. Cole was named one of the top fifty functional-medicine and integrative doctors in the nation. He specializes in clinically investigating underlying factors of chronic disease and customizing health programs for thyroid issues, autoimmune conditions, hormonal dysfunctions, digestive disorders, and brain problems. Dr. Cole is the author of the book, The Inflammation Spectrum in which he explores how inflammation exists on a spectrum within the body, the various systems it can affect, and how you can discover your individual food triggers to overcome chronic inflammation. He is also the author of Ketotarian in which he melds the powerful benefits of a ketogenic diet with a plant-based one.
Five Bite diet? Baby Food diet? Tapeworm diet? In this episode of 9 to 5 Fitness, Matt & Sydney discuss some of the craziest diets they've seen on the internet (and why they may or may not be effective).
This episode will serves as the season closer to 9 to 5 Fitness. We'll resume our regularly scheduled podcast on February 6, 2020. Special Thanks to our cohost Matthew Davidson, Kristina Hansen, Sydney Eaton, and our show editor & producer Eric Craig.
What is real weightlifting? In this episode, Matt & Sydney interview a weightlifting coach who has more than 10 years of experience training, competing, and coaching. As an athlete, JP spent the earlier part of his career competing at USAW senior nationals, and one year in the master’s circuit, winning himself a gold medal at the 2017 Masters World Games.
The end of the year is approaching. Of course that means lots of sweets, heavy meals, and wintertime beverages during the cold months. But all of those delicious things can pack on the pounds if you're not careful. Join Matt & Sydney as they discuss the best strategies to avoid gaining weight during the holiday season (while still enjoying yourself).
Time is limited. Between rough commutes, demanding jobs, and home life, there isn't a lot of time to workout. But that doesn't mean you can't squeeze in short bursts of exercises to meet the U.S. Department of Health & Human Services' activity guidelines. In this episode of 9 to 5 Fitness, Matt & Sydney discuss how small sessions of exercise can lead to big benefits for your body.
We all have different health goals. But one of the best ways to accomplish them is to understand your starting point. You can determine your baseline for this goal through frequent fitness assessments to track your progress. Join Matt, Kriss, and Sydney as they discuss their prior expectations, results, and plan of actions after evaluating recent fitness assessments.
Are you starting a new fitness routine and wondering where to start? Don't get lost in a never-ending search of rowing machines vs. treadmills. Join Matt, Kriss, and Sydney as they discuss the best exercise equipment for people who are new to fitness. Get a closer look at the trio's equipment recommendations (along with show notes) on our official website.
After a while, motivation wanes. But just because it happens, doesn't mean it's time to give up. Join Matt & Sydney as they talk about the oddest ways people have maintained motivation on their fitness journey.
Pizza. Donuts. French fries. There's a reason that these foods—and others—are mouthwatering. However, this craving sensation can often be confused with hunger. In this episode of 9 to 5 Fitness, Matt, Kriss, & Sydney discuss their experiences with hunger and cravings and how they've learned to tell the difference between the two.
Yuck! We know. For most of us, eating vegetables can be the hardest part of sustaining a healthy lifestyle. Nonetheless, they're essential to workout performance and recovery. Join Matt, Kriss, and Sydney as they discuss the scientifically-backed benefits of eating vegetables, and their hacks for seamlessly adding them to their diets.
Bloated, tired, and cranky. You don't want to workout, do you? Listen to this episode where Kriss and Sydney discover why you may want to change your mind.
In this episode of 9 to 5 Fitness, Matt interviews Will Maloney, who has served as a health advisor and #1 ranked trainer for a luxury fitness company. The two fitness experts discuss the importance of—and how to build—a strong foundation in a health and fitness journey.
A bit about Will: He served the strength and conditioning team for Stanford University, and holds multiple professional fitness certifications through the NASM, APEX, NETA, USAW, Precision Nutrition, and Kettlebell Athletics—among other accolades. You can learn more about Will at http://www.willmaloney.com/.
Want to boost your workout performance? It all starts with diets. Tune in with Matt and Sydney as they discuss the best way to structure your nutrition before your workout—along with what you should avoid.
The 9 to 5 Fitness podcast is getting bigger! This week we're pleased to introduce Sydney, Sunny Health & Fitness' new in-house fitness instructor. No worries, Matt & Kriss will still be on the podcast, but we've added Sydney for an additional perspective on our fitness topics.
In this episode, you'll learn about Sydney and what she'll bring to the podcast in the coming months.
We can hardly believe that 9 to 5 Fitness recently surpassed the 30-episode mark at 9 to 5 Fitness—all with your help and support. Join Matt & Kriss as they look back on the 5 most popular 9 to 5 Fitness podcast episodes, and review top takeaways from those episodes.
Tired of being tired? In this episode of 9 to 5 Fitness, Matt & Kriss discuss common factors that can cause excessive tiredness throughout the day.
Want more out of your weekly workout, but don't have a lot of time to add to your routine? Consider adding High Intensity Interval Training (HIIT) to your fitness routine. Join Matt & Kriss in this episode of 9 to 5 Fitness to learn how adding HIIT 2 to 3 times per week can boost your endurance and burn more calories.
Over the last 5 months, we've worked hard to create the 9 to 5 Fitness podcast, and we hope that you've enjoyed listening to all 28 episodes so far.
But now Matt and Kriss need your help! We're seeking nominations for the Podcast Awards. You can nominate our podcast at: https://www.podcastawards.com/app/signup
If you have enjoyed listening to our show, please consider nominating us for the Health and The People's Choice award categories.
Have you ever wondered the best way to burn fat? In this episode of 9 to 5 Fitness, Matt & Kriss explore simple strategies that you can implement to get the most (fat burning) out of your workout.
Let's be honest: A quick google search or a pretty graphic can answer many of our fitness questions, but that doesn't mean that they're accurate. Join Matt & Kriss as they discuss common myths associated with body types, body shaping, and detoxing. Visit us at Sunnyhealthfitness.com to read the podcast show notes.
In this episode of 9 to 5 Fitness, Matt & Kriss discuss the role of willpower in your fitness journey and the motivation behind it. Join us on our website at Sunnyhealthfitness.com to read the show notes.
Do you really need to drink 8 glasses of water a day to maintain your health? The simple answer yes, but the better answer is that you likely need more than that. Join Matt & Kriss as they discuss how much water you really need, the effects of not drinking enough water, and the factors that determine how much water you need.
Protein isn't just for bodybuilders; It's for everyone. The macronutrient is important for skin repair, hair growth, enzyme production, and other essential bodily functions. But do you eat enough of it? In this episode of 9 to 5 Fitness, Matt & Kriss discuss how to determine how much protein your body needs and the benefits you'll experience if you eat enough of it.
Training for a marathon when you're working can be hard. But it's not impossible. In this episode of 9 to 5 Fitness, Kriss interviews Matt and Joe, two 9-to-5-ers, who underwent a 4-month training program to run 26.2 miles (approximately 45,000 steps). Tune in to learn their training secrets, running experience, previous and future thoughts on running, and how they fit it all after work. Join us at wwww.sunnyhealthfitness.com to learn more about this 4-month training program and other useful fitness tips.
Have you ever considered adding supplements to your diet? In this episode, Matt & Kriss discuss research-backed performance supplements, common vitamin and mineral deficiencies, and when you actually need to take supplements.
Did you know that lower back, neck, shoulder, and wrist pain can often be linked to poor sitting and standing habits? If you work—in an office or outdoors—all day, Matt & Kriss have tips to help maintain an ergonomic work style. Tune in to learn about risk factors for pain, tools to relieve and curve pain, and the importance ergonomics in your work place. Visit our website for show notes, videos, fitness tips, and more.
At some point of our lives, we may have considered a diet to help us reach our weight or performance goals. Join Matt & Kriss as they discuss the effectiveness of popular diets that include fasting, carb-restriction, and protein building. Want to learn more? Visit out website to view our show notes, fitness tips, and videos.
Join Matt as he interviews weight-lifting 9-to-5-er Jenna. Most recently, Jenna has worked in employee relations and enjoys movements ranging from Latin dance to resistance training. Matt asks Jenna about her experience on how she stays on track with her weight training, maintains workout motivation, and builds long-term health and fitness goals.
Should you still workout even when you feel fatigued? Does exercise improve sleep quality? How much can sleep deprivation affect your workout performance? In this special episode of 9 to 5 Fitness, Matt and two special guests discuss their experiences with stress, fatigue, and sleep deprivation, and its impact on their workout routines. Visit our website for the show notes!
You've spoken and we've heard. This week we're answering some fitness questions that were sent straight to our Facebook Page. Join Matt & Kriss to learn about energy-boosting techniques, avoiding injuries, and stretching.
We know it can be hard to watch your food intake at work. From Out-to-eat-ready coworkers to forgetting your lunch, it can be hard to stay on a nutrition plan. Tune in to join Matt and Kriss discussion of their favorite healthy eating habits that they incorporate at work.
At Sunny, May is the start of Muscle Mayhem, where we're producing tons of content on resistance training. In this episode, fitness expert Matt talks with instructor and strength and conditioning coach Alex Dorado. Tune in to learn about the do's and don't's of resistance training, beginner's tips for weight lifting, and the general benefits of adding this type of training to your fitness routine.
Looking for new ways to squeeze in fitness into your work week? In this episode Matt explores quick exercise routines, desk accessories, and exercise equipment that can get your burning calories during your break or your next working lunch.
In this episode, Matt & Kriss breakdown the complexity of calories. Learn the importance of counting calories, burning them with exercise, and the truth behind negative calories. Visit our website for the full show notes!
Is spot reduction really possible? Is it okay to work out on an empty stomach? Should you stretch before you exercise? In this episode Matt & Kriss weigh common fitness myths against peer-reviewed research. Visit our website to check out our show notes for more info on our research.
If you're looking to boost your workout routine by creating (or adding to your) home gym, then you're in luck. In-house fitness expert Matt discusses his 10 favorite pieces of fitness equipment that you can add to your home gym.
Have you ever been on a fitness journey and wondered if you're doing the right exercises to reach your fitness goals? In this episode, Matt and Kriss discuss the importance of exercise programming in your fitness routine, and how you should properly evaluate challenge, length, and frequency when developing an individual plan. Check out our website for the show notes on this episode.
In this bonus episode of 9 to 5 Fitness, Matt interviews Janelle, a recreational runner who loves to race, cycle, swim, and strength train. And the best part? She fits this all in before her work shifts (and on weekends, too). Tune in to learn about Janelle's secrets on overcoming time to actively work on her health and fitness. You can also follow Janelle's ongoing fitness journey on her Instagram page @run4daysss.
You've spoken and we've heard. In this episode, Matt and Kriss explore questions asked by 9 to 5 Fitness listeners. Join us to learn about myths, ways to stay fit while working in the office, and preventing motivation decline. Have a question you want answered? Visit our website, read our show notes, or reach out to us on Facebook or Instagram.
We all have different goals when we exercise. Some people aim for weight loss, while others look for muscle gains, flexibility, performance, or general health. But would you believe that exercising every day can do even more for you? Join Matt and Kriss as they discuss how exercise can improve brain function, increase bone mass, and reduce the effects of aging.
In this episode, we're exploring 9 to 5 fitness with fitness and nutrition coach Tim Liu. With over 10 years of experience, Liu has made it his mission to help busy professionals and executives lose fat, build muscle, and gain confidence without having to live in the gym. Join us as Tim shares how he helps his busy clients get fit with tailored exercise strategies. Visit us on our website to view the show notes, and to learn more about Tim Liu, or visit www.timliufitness.com.
So you have found your “why” and you have more motivation than ever before, and you have started an appropriate workout plan, but how do you stay safe and avoid injury during my program. What is your current fitness level? Do you have any known contraindications? Are you getting help?
So maybe you got some equipment to fit your space safely and comfortably, you have found your “WHY” and you have more motivation than ever before, but how do you choose the right workout plan?
Getting exercise equipment and making time for fitness is easy, but staying motivated can be difficult. In this episode, Matt & Kriss talk about the importance of motivation in any workout routine, strategy, or plan. But finding motivation to become more fit isn't as simple as identifying goals. Consider the reason for yours goals, develop a plausible accountability system to maintain your strategy, and be sure to make rewards to go through your strategy.
Is space stopping you from working out? In this episode, Matt and Kriss discuss cardio- and strength-based exercises and equipment for every kind of room in your house. Check out our website for the show notes.
Let’s be honest, it can be hard to find time to work out. But with a few slight adjustments to your schedule, you’ll be working out in no time. Health professionals suggest at least 150 minutes of physical activity a week. Break it up into multiple days. Take a hard look at your schedule for “time-wasting” activities. Know your limits. Create a plan of action. Take small steps. And actively adjust your workout plan to keep moving forward.
Welcome to 9 to 5 Fitness (presented by Sunny Health and Fitness), a podcast about how to incorporate a healthy lifestyle into a busy work week. Meet fitness expert Matt, and your average 9-to-5er Kriss, who will host weekly discussions on starting, building, and maintaining a healthy lifestyle—with a busy work schedule in mind.
Our first episode drops Thursday, March 7, 2019. We'll release weekly episodes after that.