ACAF Anyone Can Achieve Fitness: Recent Episodes
Antonio J Burgos
It doesn't matter what your current level of fitness is, if you are able to move you and you have the desire you can improve your health one small step at a time. Support this podcast: https://anchor.fm/antonio-burgos0/support
Let's use the holidays as an excuse to gain some muscle --- Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support
Just some things that might help you ATTAIN FITNESS. that's the description. That's it. Stop reading. Go listen--- Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support
Story time. Was it difficult? Did I cry? Where did the muscle go? --- Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support
Are you overtraining or a punk b****? How do you avoid it? Did I miss my turn? --- Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support
How many of you can comply with a regime 100% of the time all year round? Maybe it's ok to mess up a little bit....
Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support
I train people sometimes. I got James with me on this one. Single father, ex military, substitute teacher, and aspiring powerlifter? Listen to his tale
Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support
You need a strategy to ensure you are working out! Small cameo from my very own spawn, Ty!
Working out once is easy. The challenge is always consistency, how do we set ourselves up to keep working out! In this episode, I give you some some considerations because that's what I do.
Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support
Working to improve the function of your cardiovascular system is smart for everyone. If you want to lose weight, if you want to build muscle, if you want to live a long time. I don't blame you for skipping out on it, but let's find something you enjoy.
Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support
Lifting heavy things and putting them down is hard. It also seems unproductive, you're not building anything, so why do it? For your health, duh! How does it help your health? That's the episode
Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support
I don't remember the episode number. But hey it's a new episode! Health is a lifestyle, but how long do you diet? 6-12 weeks... How long should a workout program last? 4-7 weeks... Well that's it, I gave it all away
Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support
What I want is different from what you may want. I just want to look good and feel good, but I want to stay pretty muscular. You may not want that and that is perfectly fine! We don't need to have the same things to work together towards our fitness goals. I can learn from leaner people who practice calisthenics, from bulkier powerlifters, and anyone in between. When it comes to losing weight, knowledge of what you're doing and why is important. How many calories should you be eating, and why? How can you calculate that? How important is protein, and do I need protein shakes?(no you don't need it) If you don't workout will you stay overweight?(you can lose weight simply by tracking your calories and controlling your portions) Will you be miserable when start eating less?(maybe) It's one thing when someone tells you to eat less, but do they know what it's like? It's hard to give good advice when you haven't experienced those same problems. Now I have gained body fat for a purpose, to lose it and be able to talk about it! Listen to the episode --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/appSupport this podcast: https://anchor.fm/antonio-burgos0/support
I just wanted to make sure I was clear on some things. After that words just kept spilling out--- Support this podcast: https://anchor.fm/antonio-burgos0/support
In school we are encouraged to pick up extracurricular activities in order to become "well rounded" and with good reason. Learning different subjects has been shown to help with problem solving. Did you know Einstein played the violin when he was trying to solve a mathematical equation? The same principle applies to fitness.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
I've talked about this before but it needs to be talked about again. You gotta make time to workout! Make time to eat right! Make time to take care of yourself! Also this episode is a short one, enjoy
Support this podcast: https://anchor.fm/antonio-burgos0/support
Firstly, I want to put it out there that my son is in the car with me while I'm driving. So I'm exactly ignoring him, but I can't give him attention because he's in the backseat and I'm driving. Second, I always rant, but I was in my feelings so there's an extra ranty feeling to this one. Lastly, you can't help others when you haven't helped yourself, so don't give advice that you yourself aren't following.
Support this podcast: https://anchor.fm/antonio-burgos0/support
Having difficulty maintaining your weight? You're not alone! Listen up as I lay it down for you, tracking calories, making adjustments, being consistent!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Trying out a purposefully new segment for when on the road. Also I just got back from vacation. Also it's been a while... My bad
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
The title says most of it. Daily life can feel like a blur and it's hard to get everything you need or want into a day. What do you put into your schedule? Listen to the episode
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Hey I know about as well as anyone else how debilitating it can be to have pain in your lower back area when you first wake up. When it's so bad you can't even move without making a face and a noise of pain. When your not able to move any more. Don't accept your fate. Do not immediately opt for surgery. You have a chance to get yourself moving again!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Fitness is not just physical. Take care care of your body and mind and you'll improve multiple aspects of your life. Also, I didn't mention this in the episode but avoid hard drugs. Too many of those is the opposite of self care
Support this podcast: https://anchor.fm/antonio-burgos0/support
You finally went out for your first workout. You started! 5 minutes in, and you are regretting it. Time to go home?
You need to find motivation to keep going!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
I bet you've tried making a new year's resolution before. Make one this year! Learn to love yourself! Someone correct me on the name of that actor. You'll know who I'm talking about when you listen to the episode
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Don't skipt leg day. Duh... But why? So you don't tip over when you pick something up off the floor. Basic workout goals for resistance training are also included to get you started.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Prolonged sitting (30 minutes or more) will straight mess you up. It doesn't have to happen though
Support this podcast: https://anchor.fm/antonio-burgos0/support
What kind of workout do you prefer? Which one is the best? Will you agree with me?
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Strength Training is only one aspect of fitness. What is being strong if you fall over easily? Does that strength translate into the activities you enjoy, and is it the only thing you need? Having good balance is a sign of strength as you can recruit necessary muscle fibers to keep your body up in a certain position. Likewise having agility will help you stay up as you move your body quickly in different directions. I talk about how it can be worked on
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
The gym is a public place. People can sometimes forget that. Also, my wife chips in!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
5k. 15k. Triathlon. Zombie Run. Spartan Race. Strong Man. Every race and event has unique challenges, but they are best tackled through proper preparation! Train incorrectly, and your performance will suck. Winning isn't everything, but you don't want to have a bad time either (unless you're really into BDSM). What goes into event prep?
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
On this episode I got one of my clients joining me. Listen as the red headed guy with the beard talks about his experience working out, what he got from Panera, and other "feelings". We definitely do not talk trash on this one. I had fun doing the interview, and I think you guys will enjoy listening to it.
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Couple of more things about gaining weight. I also make a weird noise and thank one of my listeners (those two things aren't related)
Support this podcast: https://anchor.fm/antonio-burgos0/support
The trainer I'm most around, Spencer Caton attended UF and is now working with me at LA. At work he shows people how hard a workout should be. Stay tuned for the dad joke
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Maybe you want to play football or you want to impress your wife with a new physique. Maybe you just want to something for yourself. If you're skinny and you want to get big arms, big legs, a big whatever! You're going to need to follow some basic advice
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
A few extra weight loss considerations! Touch on diabetes and sometimes your PCP is due for a change
Support this podcast: https://anchor.fm/antonio-burgos0/support
The #1 reason the fitness industry exists. Most of human history, food wasn't as readily available as it is today. We've solved on problem and ended up with another one. It should be obvious that obesity is an epidemic, the human body is not designed for the modern world and it's high calorie foods. Losing weight is hard, but it'll be easier with some knowledge. Tune in for must do's and tips to help you lose weight
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Trying to better yourself? No matter what your goal, you gotta work constantly towards it. Ignoring it will not get you where you want to be. But no one can truly make you do anything. You may not like the consequences, but ultimately you are the captain of your own life. Feel free to argue, of course there are exceptions. But is your exception legitimate or just an excuse. Drug addicts don't feel like they have a choice, but none addicts expect them to stop at anytime like it's no big deal. But most of you know deep down it's not that easy. Drug addicts battle addiction all the time, and some of them win! Inspirational stories like Robert Downey Jr. or Terry Crews (different kind of addiction) show us it can be done, but they make it seem easy. It is not, but compare your struggle to theirs. Is being sedentary truly as difficult a habit to break? Can you overcome all of food cravings, those itches? If you haven't had any luck, you need the motivation to keep trying and sticking to it for as long as it takes (or 6 weeks depending on the cycle you might be in)
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Finally got a guest! My guest works with me to help others achieve their personal fitness goals. He is a charismatic personal trainer who lifts heavy, believes in recovery days, and whose life is improved (not dominated) by fitness. We call him Ray, but only because it's his name.
I ask Ray some of questions steps to be taken to achieve one's own fitness goals. We derail into cartoons, but then we get right back on topic. Mostly....
Find Ray on
Instagram: AlwaysFitRay
TikTokFeelingoodwellnestv
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
In this episode I reference you studies and delve into how much exercise can help your mental health, and things get a little personal....
Get out and do something, it will improve your quality of life. People say that all the time. You'll be more mobile, you won't get tired as quick, you'll look better, you'll sleep better, bladiblablah. Not every one cares about that stuff. Some people don't have much activity to do and are blessed with a fast metabolism, good looks, and a very comfy bed. But what if you are anxious? Or depressed? What if you find yourself angry all the time? Frustrated about things you can't control? This is the part where I talk you into trying to exercise.
https://www.apa.org/monitor/2011/12/exercise
https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
https://www.mentalhealth.org.uk/publications/how-to-using-exercise
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
I, your host, Antonio "insert nickname" Burgos, takes you on a run. On this run I talk about methods to increase your stamina for endurance based activities. There is ambient noise, huffing and puffing, and some good advice!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Back pain is debilitating! Can you avoid it? Can you manage it?
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Fitness isn't just important for people between 20-60 years of age!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
You've finally started working out! Ok now what? Time to work towards progress
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Exercise should be challenging some times, but Recovery is equally important. Trust me, I would know
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Have you considered getting a Personal Trainer? Have you ever worked with a coach? Everyone can benefit from one!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Working out is largely mental. How can you keep yourself motivated? Be more social. See new places. Have a cup of coffee
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Don't do Drugs, unless you have a good reason
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Lucky Number 13! Some people only workout for looks? No way
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Is it too hard to become fit? Probably not
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
The title is exciting, right?! Alright maybe not, but you get it. Listen to the dang podcast and share it with your friends who look funny when they stand
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
You can get fit anywhere, even without workout equipment. Kind of a duh, but lets put some thought into it
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
What is a HIIT workout look like?
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
It's easy to get demotivated, it's easy to quit. You owe it to yourself to keep trying
Support this podcast: https://anchor.fm/antonio-burgos0/support
Exercise goes hand in hand with nutrition. I cover some of the major nutritional information that I keep in mind when I decide what food to put in my body. No one told me that when I first published this episode that it was messed up! Someone will hear this in the future and be like "well yeah, he wasn't very good at this back then" and hopefully that's because I got really good at this and not because I quit. Keep listening to find out!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Have to reupload this one! Guys if you want to achieve overall fitness, you can't skip cardio
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
The number one excuse for not working out? "I don't have the time" Well I'm here to tell you that you are not challenging yourself enough to make a short workout beneficial!
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Why bother training more than Cardio? I can think of a few reasons to share with you
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
What is the Merriam Webster definition of fitness? How does the Transtheoretical model apply to you? There are different aspects to fitness?
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
A lot of times, a person may not want to workout because they do not want to feel sore. I can't blame them, but regular workouts do not have to leave you in pain! In this episode I talki about post workout soreness and avoiding it
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
On this episode I highlight the usefulness of goal setting into your fitness journey (or anything else you get into)
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Starting off this podcast nice and easy the same way someone new to exercise will want to start their fitness journey. I cover things that I find important to keep in mind so that you not only start becoming healthier, but things that will keep you moving forward on your path even if you stop for a bit. We all had to start somewhere but the hard part is not starting, its continuing
This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app
Support this podcast: https://anchor.fm/antonio-burgos0/support
Anyone can become a little bit healthier. You don't have to completely change your life to achieve positive changes in your health. Some people may be at risk for certain health issues, or they may already have been diagnosed. But whether its cardiovascular issues, metabolism, or skeletomuscular, or something else, if you believe eating a little healthier and completing any kind of physical activity will help then you're at the right podcast. Listen as I, Antonio Burgos, ACE certified Personal Trainer, dog lover, father of human children, give you advice that will help you make lasting changes in your life! I was never a star athlete, I haven't coach olympians, I'm a standard Floridian human helping out other humans. Subscribe to my channel, and I'll get social media links to share soon
Support this podcast: https://anchor.fm/antonio-burgos0/support