The Yorkshire Fitness Podcast: Recent Episodes
The Yorkshire Fitness Podcast
In this podcast we take the scientific literature about health, fitness and performance and bring it to the gym Floor. Join Gray, Mart & Mark, putting the confusing world of Health, Fitness and performance into plain and simple Yorkshire, getting straight to the point. By heck it's champion.
To watch these episodes check out our YouTuve channel: https://www.youtube.com/channel/UCIZRza7qL6byXNCXjgOGK8A
Find us on Twitter: @Yorkshirefitpod Instagram: @Yorkshirefitnesspodcast Facebook: https://www.facebook.com/yorkshirefitpod/
Welcome to this weeks episode where we bring you another hot topic in health and fitness.
Before we get into the nitty gritty of this weeks info, please take a moment to check out and subscribe to our YouTube channel on this link
Twitter: @YorkshireFitPod
Instagram: @Yorkshirefitnesspodcast
Facebook: Yorkshire Fitness Podcast
In this episode we are joined by another guest Dr Amy Kuck, who is an NHS GP and an accredited health and wellness coach. In this episode we talk about Lifestyle as medicine and how we live our lives is interconnected with the diseases we give ourselves. We discuss the four pillars of lifetsyle medicine;
Sleep
Nutrition
Stress
Movement
Connect with our guest, Dr Amy Kuck, here:
Website: https://www.dramykuck.com/
Facebook: https://www.facebook.com/DrAmyKuck
Insta: @dramykuck
Links to previous podcast:
Episode 3: Habits Pt 1
Episode 7: Sleep Pt 2
Episode 10: Sleep
Episode 12: Habits Pt 3
Welcome to this weeks episode where we bring you another hot topic in health and fitness.
Before we get into the nitty gritty of this weeks info, please take a moment to check out and subscribe to our YouTube channel on this link
Twitter: @YorkshireFitPod
Instagram: @Yorkshirefitnesspodcast
Facebook: Yorkshire Fitness Podcast
In this episode we talk about the relationship between drinking alcohol, exercise and health. Whether it is a post-work pint, glass of wine with a meal or full weekend binge drink, alcohol is a fairly constant factor in many peoples lives, but how aware of the impacts it has on you are you?
Some of the topics we cover are:
- Sleep
- diet
- heart rate
- recovery
- lifestyle
Links to related podcasts
Episode 20: recovery
Episode 10: Sleep
Welcome to this weeks episode where we bring you another hot topic in health and fitness.
Before we get into the nitty gritty of this weeks info, please take a moment to check out and subscribe to our YouTube channel on this link
Twitter: @YorkshireFitPod
Instagram: @Yorkshirefitnesspodcast
Facebook: Yorkshire Fitness Podcast
In this episode we talk about the often emotional link between the food we eat, the negative states we then feel and how we react by "punishing" ourselves with exercise. We all have those hard to resist foods that no amount of will power seem to keep us away from, but after indulging ourselves, is it beneficial to then make yourself pay the price for it, but why do we do this to ourselves?
Some of the topics we cover are:
- Hedonic (pleasure hunger)
- Power of food
- Exercise as punishment
- Food environment
- Hunger and emotion
- self-control and restraint
Links to some of the research mentioned in this episode
A narrative review of the construct of hedonic hunger and its measurement by the Power of Food Scale
The Power of Food Scale. A new measure of the psychological influence of the food environment
The Power of Food. Self-control moderates the association of hedonic hunger with overeating, snacking frequency and palatable food intake
Training inhibitory control. A recipe for resisting sweet temptations
The Three-Factor Eating Questionnaire
Dutch Eating Behavior Questionnaire (DEBQ)
Links to previous episodes
Episode 3: Habits
Episode 6: Calorie Counting
Episode 10: Sleep
Welcome to this weeks episode where we bring you another hot topic in health and fitness.
Before we get into the nitty gritty of this weeks info, please take a moment to check out and subscribe to our YouTube channel on this link
Twitter: @YorkshireFitPod
Instagram: @Yorkshirefitnesspodcast
Facebook: Yorkshire Fitness Podcast
Over the many episodes so far we have talked about all kinds of training methods, from HIIT workouts, to female strength training, to running marathons. All of these come at a cost, soreness, tiredness, aches and pains. So how do you get rid of them or at least make them less so you can get through the next session. In this episode we invited Senior Lecturer in Sports Therapy at Leeds Beckett University, Ed Pratt to join us to talk about all the different "tools" that are available to help with recovery. We discuss percussion/therapy guns, foam rollers and massage balls, asking "do they work?".
All these therapies fall under the heading of 'Self-myofascial release" but what is that? can it replace of a proper sports massage or treatment from a qualified therapist? Is it enough or just keeps you going when going to a clinic is not an option?
Can everyone do it or should it be for a select few people?
One of the things that Ed mentioned was some the warning signs or contraindications of using some the tools we discussed, the following list was taken from the Theragun website.
• Hypertension (controlled)
• Osteopenia
• Osteoporosis
• Pregnancy
• Diabetes
• Varicose veins
• Bony prominences or regions
• Abnormal sensations (e.g., numbness)
• Sensitivity to pressure
• Recent injury or surgery
• Scoliosis or spinal deformity
• Medications that may alter client sensations
https://www.therabody.com/uk/en-ie/precautions-and-contraindictions.html
Some studies related to what we discussed
The Acute Effects of a Percussive Massage Treatment with a Hypervolt Device on Plantar Flexor Muscles’ Range of Motion and Performance
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7675623/
Rhabdomyolysis After the Use of Percussion Massage Gun: A Case Report
https://pubmed.ncbi.nlm.nih.gov/33156927/
Effects of self-myofascial release: A systematic review
https://www.sciencedirect.com/science/article/pii/S136085921500217X?casa_token=oKsqAA_pCJ4AAAAA:hIgG7beJZsFFJixcAllY7MGtZ5m-mVSewGKTDmNs3Zr5wQAKfnC_uV7uhDKR4ckTwbOLbtM5
Do Self-Myofascial Release Devices Release Myofascia? Rolling Mechanisms: A Narrative Review
https://link.springer.com/article/10.1007/s40279-019-01149-y?fbclid=IwAR27bUvFDzA2dAFUM0qKLDQ_esXey5sdvLhFhrvExJzDmG6feE7SnmZ-fO8
Foam Rolling for Delayed-Onset Muscle Soreness and Recovery of Dynamic Performance Measures
https://meridian.allenpress.com/jat/article/50/1/5/112406/Foam-Rolling-for-Delayed-Onset-Muscle-Soreness-and
Links to previous episodes
Episode #20 Recovery
https://podcasters.spotify.com/pod/show/graham-law/episodes/Podcast-Episode-20-Recovery-e1k31sb/a-a84gugj
Welcome to this weeks episode where we bring you another hot topic in health and fitness.
Before we get into the nitty gritty of this weeks info, please take a moment to check out and subscribe to our YouTube channel on this link
Twitter: @YorkshireFitPod
Instagram: @Yorkshirefitnesspodcast
Facebook: Yorkshire Fitness Podcast
One of the most common question asked in the field of health, fitness and exercise is how do I burn fat, lose fat or get leaner? Many people are often chasing ways burn more fat through exercise or target troublesome areas of the body where fats seems to stick more than others.
In this episode we try to talk about the importance of your exercises choices, does it matter what yo do, as long as you do something?
When people undertake exercise there are lots to consider, but some of the core principles will be - what are their goals and what do you like to do/how do you like to train?
Understanding these two questions is needed before we can answer yes or no to today's question, during the episode we go through all the different considerations a trainer and a client might have when they choose a way of training. Some of things that discussed this week are:
- Outcome vs process goals
- Specificity of training and training transfer
- Physiological mechanisms of training adaptations
- Timeline of training adaptations
- Personality and exercise preferences.
In today's podcast we discussed some topics that reference older episodes, you can find some of these here:
Podcast episode #21 Golden goals, do I need one?
Podcast Episode #18 Can you train if you have an injury?
Podcast Episode #9 - HIIT training, what is it and how does it work?
Podcast Episode #5 Female Strength training: Is it for me?
Podcast Episode #1 Looking for results in the gym with limited time to train? There is a way & we’ll tell you how.
Welcome to this weeks episode where we bring you another hot topic in health and fitness.
Before we get into the nitty gritty of this weeks info, please take a moment to check out and subscribe to our YouTube channel on this link
Twitter: @YorkshireFitPod
Instagram: @Yorkshirefitnesspodcast
Facebook: Yorkshire Fitness Podcast
Last week we spoke about fat and how to burn it, so this week we couldn't really not talk about Carbohydrates (Carbs). What was once consider the healthiest of all food groups, has in recent years become the villain, in favour of more high fat, high protein diets like Paleo or Atkins, but is this right?
To help you understand the different facts about carbs we talk about:
- Simple vs Complex carbs
- Glycaemic index
- Insulin
- Blood Glucose and hunger
- fuelling exercise
- Sports drink
- recovery
- fuelling for performance
- carb loading.
We hope that we cover all the basics and help get rid many of the myths that surround eating carbohydrates.
In this episode we mentioned some of these previous episodes
Episode #33 Fat Burning
Episode #28 Intermittent Fasting
Episode #19 Protein supplements
Welcome to this weeks episode where we bring you another hot topic in health and fitness.
Before we get into the nitty gritty of this weeks info, please take a moment to check out and subscribe to our YouTube channel on this link
Twitter: @YorkshireFitPod
Instagram: @Yorkshirefitnesspodcast
Facebook: Yorkshire Fitness Podcast
One of the most common question asked in the field of health, fitness and exercise is how do I burn fat, lose fat or get leaner? Many people are often chasing ways burn more fat through exercise or target troublesome areas of the body where fats seems to stick more than others.
In this episode we try to talk about the science of metabolising fat, how and why it is used and bust some myths about fat burning. Along the way we get into things such as
- Spot reduction
- Fat burning zones
- Low fat foods
- Intermittent fasting
- Fasted cardio
- Keto diets and ketosis
- Being fat adapted
- Metabolic flexibility
In this episode we have mentioned lots of topics that have come up before in our previous episodes, here are some links to those episodes:
Episode #6 Calorie Counting
Episode #9 HIIT workouts
Episode #13 Fat Burners (Supplements)
Episode #23 John Heaton, lessons from a world champion body builder
Episode #28 Intermittent fasting
Welcome to this weeks episode where we bring you another hot topic in health and fitness.
Before we get into the nitty gritty of this weeks info, please take a moment to check out and subscribe to our YouTube channel on this link https://www.youtube.com/channel/UCIZRza7qL6byXNCXjgOGK8A and follow us on social media
Twitter: @YorkshireFitPod
Instagram: @Yorkshirefitnesspodcast
Facebook: https://www.facebook.com/yorkshirefitpod
This week are following on from our last episode where we discussed the huge benefits of nasal, diaphragmatic breathing. We mentioned benefits to blood pressure, heart rate, stress, mood and sleep, a pretty convincing list. This week we flip from health to exercise and fitness performance and how nasal breathing may be your hidden secret to unlocking performance you may have missed. Part of this discussion was how physiology underpins the value of nasal breathing, specifically how it helps us use oxygen more efficiently. The real game changer is the effect of Nitric Oxide on the blood vessels and lungs that is absent in mouth breathing.
Heart rate zones explained:
https://www.polar.com/blog/running-heart-rate-zones-basics/
The Wim Hof method
https://www.wimhofmethod.com/breathing-exercises
Navy Seal Box breathing
https://shruggedcollective.com/breathing-meditation-techniquewod/
Buteyko breathing
https://www.healthline.com/health/asthma/buteyko-breathing-technique#benefits
Some of the topics we mention today are related to emotional control and stress, as well as some pain control.
Below are two science research articles that show some evidence to support this Emotive state and diaphragmatic breathing https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4778783/ Breathing and pain https://pubmed.ncbi.nlm.nih.gov/28240995/ Stress and cortisol https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2094294/ Mouth taping and sleep https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9498537/
Links to books mentioned James Nestor, Breath
https://www.amazon.co.uk/Breath-New-Science-Lost-Art/dp/0735213615
Patrick Mckeown, Oxygen Advantage
https://www.amazon.co.uk/Oxygen-Advantage-Scientifically-Breathing-Revolutionise/dp/B08GGBMLKC/ref=tmm_aud_swatch_0?_encoding=UTF8&qid=1674676634&sr=1-1
Links to previous episodes
Episode 31: Healthy breathing https://podcasts.apple.com/us/podcast/podcast-episode-31-healthy-breathing/id1610345713?i=1000597584102
Welcome to this weeks episode where we bring you another hot topic in health and fitness. Before we get into the nitty gritty of this weeks info, please take a moment to check out and subscribe to our YouTube channel on this link https://www.youtube.com/channel/UCIZRza7qL6byXNCXjgOGK8A and follow us on social media Twitter: @YorkshireFitPod Instagram: @Yorkshirefitnesspodcast Facebook: This week are talking about breath and breathing, why? It is something we do unconsciously hundreds of times everyday. Gray and Mart have been reading two books lately Oxygen advantage and Breath (links at the end of these notes) which has sparked some really interesting conversations about how and why getting your breathing right is so important. We start out by unpicking the basics of our physiology and the different ways we breathe and why this makes a difference to mental and physical health. We will talk about how to breathe better, moving toward being a nasal, diaphragmatic. There are many different approaches to working on your breathing, below are some different techniques that you may wish to try. The Wim Hof method https://www.wimhofmethod.com/breathing-exercises Navy Seal Box breathing https://shruggedcollective.com/breathing-meditation-techniquewod/ Buteyko breathing https://www.healthline.com/health/asthma/buteyko-breathing-technique#benefits Some of the topics we mention today are related to emotional control and stress, as well as some pain control. Below are two science research articles that show some evidence to support this Emotive state and diaphragmatic breathing https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4778783/ Breathing and pain https://pubmed.ncbi.nlm.nih.gov/28240995/ Stress and cortisol https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2094294/ Mouth taping and sleep https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9498537/ Links to books mentioned James Nestor, Breath https://www.amazon.co.uk/Breath-New-Science-Lost-Art/dp/0735213615 Patrick Mckeown, Oxygen Advantage https://www.amazon.co.uk/Oxygen-Advantage-Scientifically-Breathing-Revolutionise/dp/B08GGBMLKC/ref=tmm_aud_swatch_0?_encoding=UTF8&qid=1674676634&sr=1-1 Links to previous episodes Episode 10: Sleep https://podcasts.apple.com/us/podcast/podcast-episode-10-how-to-lose-weight-by-lying-down/id1610345713?i=1000555831605
It's January and a crunch time in the world of diet, fitness and health (terrible pun!)
Lots of people flooding into the gym and making resolutions to be fitter, thinner, healthier and happier!!
But is the new years enthusiasm doomed to failure or the start of a life affirming journey?
We talk about the hits and misses of the new years resolution.
We often hear that motivation is the key to success in health and fitness and social media is filled quotes and images to drive us to do better. However, lots of people lack even the smallest amounts of motivation or find that it comes and goes very easily, but why?
In this episode what motivation is, what types there are and how it can be changed.
A continued theme across all episodes so far is that whatever your health and fitness goal is, it is always linked to your diet and nutrition. However, knowing what to eat is just one part of the puzzle, how do you manage to eat those foods and not stray into the biscuit barrel or simply eat too many of the right things, thats the real challenge.
Whether it's getting fitter or losing fat, intermittent could potentially be the answer for you.
The use of personal training has become ever more popular, with so many more trainers and ways to access training but what are pro's and cons of having more than one person being trained at the same time?
As the cost of living crisis gets worse many people are considering ways of cost saving, not wanting to give up their training they turn to small group sessions, but are they a false economy?
In this episode we talk about what are the advantages and disadvantages of training with one, two or more people.
It's been a while since we had a natter about we've doing ourselves, and thats pretty much how we started this podcast. So we have gone back to the old Skool and talked to each other about what we have been doing and how its been going.
As we are in August and the height of the summer, going on Holiday is a common theme that gets discussed on the gym floor. This can be quite a challenge for those trying to maintain a health and fitness programme, so we have a chat about it.
Over the last few weeks we have been joined by Laura Gomm, John Heaton and Mick Hill who have shared their stories of what they do and what they have achieved. So today we take a moment to sit back and reflect on what we have taken away from those conversations and some of the key messages that we can all learn from
In this episode we are joined by Mick Hill a record holding veteran runner. He talks us through his life as a competitive runner and how the trials and tribulations of life have impacted on his running training and performances.
This week we were joined by John Heaton, currently a lecturer in Sport and Public services at Wakefield College. John was a two time world champion natural body builder, Strength and Conditioning coach and personal trainer. He shares with us his experiences so far and the key things he has learned.
John has also been very prominent in his willingness to discuss mental health issues, including his own. John recalls some of his previous mental health challenges in a very insightful episode.
Is having goal that important, are they a help or a hindrance?
We talk about our own approaches to training and personal preferences and how between us we have very different approaches to basing our training on clear goals.
Do you struggle to get over hard sessions? is your mind willing but the body wont tolerate that extra session over the weekend?
Training is a balance of workouts and recovery, but do you tackle your recovery as well as your training?
Could you achieve more through more focus on recovering better?
The next in our series looking at the different supplements that are available is the most common, protein!
We talk about how and why protein is an essential nutrient in the diet and the cornerstone of an effective lifestyle. Protein supplements are everywhere but are they needed and why isn't a food only approach always the best policy.
We talk about all of this and much more.
Getting an injury, no matter how big or small doesn't just happen to athletes. Anyone who trains, especially those who really push themselves, are likely to suffer an injury at some point. Missing out on daily workouts can be very frustrating and leave a big hole in your normal lifestyle. Today we talked about how it is possible to train despite having an injury and how to work around them.
Following some questions from listeners we discuss what training should be like for people in their 50's and beyond. Whether thats for anyone looking to start or for those who are training now and looking ahead, the great news is there is plenty to look forward to!
In this episode we are joined by our guest Laura Gomm. Currently a hypnotherapist and life coach, she shares her experiences of her current work and personal journey. She discusses how she developed a mindset that allowed her to go from a sedentary call centre operator to UK bikini model champion and climbing mount Kilimanjaro.
We discuss how the conscious and unconscious mind work to either help or hinder your progress and then how hypnotherapy has helped her and others overcome life's challenges to achieve success.
You can find Laura on facebook:
https://www.facebook.com/lauragtherapy
and on Instagram:
https://www.instagram.com/laura_g_therapy/
In a few weeks time Gray and Mart will be trying to cover the distance from Lands end to John-a-Groats in 24 hours, using treadmills, bikes, rowing machines and ski ergs. So we talked about why people take on these challenges and how they benefit both the charities and the people doing them.
If you would like to donate to the event please follow this link:
https://www.justgiving.com/fundraising/bootcamp-wakefield12?utm_source=whatsapp&utm_medium=fundraising&utm_content=bootcamp-wakefield12&utm_campaign=pfp-whatsapp&utm_term=442777baa2ee41d78f5c528cd09412d0
If you would like to watch this episode, you can find it on YouTube here:
https://youtu.be/0mRSLtErCXc
Following the recent documentaries on channel 4 we are joined by Dr Nicky Williams, a NHS GP in Wakefield to discuss what the menopause is and how exercise can help before, during and after. We cover lots of different areas and provide some thoughts on how to go about exercise for women during this time.
Further support can be found at:
http://menopausematters.co.uk/
http://rockmymenopause.co.uk/
If you have any questions you would like us to answer or suggestions for future episodes please message us on twitter: @Yorkshirefitpod or through Instragram: yorkshirefitnesspodcast
Over the last few weeks we have spoken about the pro's and cons of taking supplements, with the common answer of "it depends". One of the things it depends on is, what kind of supplement are you thinking of taking. One of the more debated supplements are fat burners, so we talk about what these are because there are different types, do they work and are they worth the money. When we look at the benefit of a supplement, we first go to Examine.com to see what the evidence is saying, so here are some of the supplements we talk about.
Conjugated Linoleic acid (CLA) https://examine.com/supplements/conjugated-linoleic-acid/
L-Carnitine https://examine.com/supplements/carnitine/
Caffeine https://examine.com/supplements/caffeine/
In previous episodes we have spoken about the power of habits and the way they can be the secret to success or derail your progress. In this final part of the series, we conclude the last two of the laws of habit forming which is about making the new habits stick.
We link back to the power of sleep and diet to take whole picture view on getting your lifestyle sorted, to help achieve your goals.
Back in episode 8 we spoke about supplements in general and the pro’s and cons of not getting all your nutrients from food. Lots of people have said we needed more on this so did!
This is the first of a range of episodes where take a look at one specific supplement, the first one being creatine.
Creatine is one of the most researched and widely used supplements on the market, also one of the cheapest. So we had a chat about who would should take it, who shouldn’t, what does it do and what doesn’t it do.
For evidence on creatine we recommend looking here:
https://examine.com/supplements/creatine/
To check back in with episode 8, you can find the episode on lots of places.
https://open.spotify.com/episode/3GwOmiPGmAb3eG7DWkMkA3?si=M9_AlE0cSxaPW6ZHI4pg_A
https://podcasts.apple.com/us/podcast/podcast-episode-8-supplements-do-i-or-dont-i/id1610345713?i=1000554493681
https://youtu.be/Xivzq65hEY0
As the clocks go back and we have one hour less sleep, our attention is turned to how important is sleep, not just for feeling better in a morning, but for those health and fitness goals we are chasing?
In this episode we talk about what a good nights sleep really means, what are the benefits of sleeping well and the costs of not!!
Finally we give some advice about how to get better sleep and shred that fat while lying down.
Sleep = the one thing that improves everything while doing nothing!!
In this episode we use some visual aids, if you would like to see what these are please head over to our YouTube channel to watch the video version.
https://youtu.be/zOp837TuZkk
If you want to know more about sleep, here are some experts on the matter.
https://www.ted.com/talks/russell_foster_why_do_we_sleep
https://www.ted.com/talks/matt_walker_sleep_is_your_superpower
https://youtu.be/ZS-SkALrMN8
High intensity interval training or HIIT is one of the most popular forms of training in most gyms, with an explosion of online content during lockdown, but what is it? how does it work and what makes it so popular?
In this episode we go into the background physiology of HIIT training and some of the fundamentals of how it should be used. Hopefully this provides some insight into whether HIIT is for you and if so, what kind should you be doing. Hello! I’m fundraising for Wakefield Hospice. Here’s my JustGiving page, if you’d like to donate: https://www.justgiving.com/fundraising/bootcamp-wakefield12?utm_source=whatsapp&utm_medium=fundraising&utm_content=bootcamp-wakefield12&utm_campaign=pfp-whatsapp&utm_term=77de3eb366ee48c7a6da54b75c2a9903
In this episode we look generally at supplements and are they needed for by most people. We explore why a food first approach is best but not always practical and how supplements may solve problems that a normal diet can't fix. In an ideal world we might not need to use supplements, but in a chaotic and busy life finding the right time and type and supplement to turn to is good to know. However, the supplement world is big business and marketing is great at convincing you need lots, all of the time. We are here to help plot your way through this mine field!!!
How to start building those goal-achieving habits, the trick to achieving without thinking.
Building on from our previous episode on what habits where and why they are important, we start to unpick how to re-set your habits. Building a productive set of habits can be the blueprint for a healthy and successful life.
We discuss some key themes around identity your social circles as well as home and work environments to give some practical advice on how get rid of some bad habits and build some productive new ones.
Find out more about Atomic Habits, the inspiration for the content in this episode from the books author, James Clear: https://jamesclear.com/
You can listen back to our previous episode on habits, using the links below.
Episode 3
Apple:
https://podcasts.apple.com/us/podcast/episode-3-when-motivation-runs-out-have-habits/id1610345713?i=1000551284083
Spotify:
https://open.spotify.com/episode/5hp0HfrHzdEZr6OVXizLSq?si=2em4nXv4SFyOeahCUq5DyQ
YouTube:
https://youtu.be/jjCzUKolsK0
In previous episodes we have spoken about how training for appearance goals starts in the kitchen and is more affected by diet than by what you do in the gym. Not that the gym isn't important!!!
A first port of call people start with on getting to grips with their diet is calorie counting, but is it?
We talk about:
-
What is a calorie and why do i need to know this
-
Not all calories are equal, some food sources are different and what you need to know about each.
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Some of the pitfalls of calorie counting and its drawbacks.
We hope you enjoy, if you do please like, follow, subscribe share and leave us a review!
In this episode we talk about our experiences with female athletes and clients using strength training to achieve their goals. Through potential myths and misunderstandings to the positive health and fitness benefits of getting stronger, we explore how and why strength is valuable tool in the tool box for all.
Please give as a review and follow us on social media for more updates
Twitter: @YorkshireFitPod
Insta: @Yorkshirefitnesspodcast
Women #Strength #Goals #Weightloss #performance #health #training #Physiology #Ageing #longevity #EndofMidForties
In this episode we unpack what is core training and why it is important. We get into ab based training and how it is become so popular and why this might not be the best idea for you. Developing a fully function core can help with, posture, appearance and overall health and performance. Listen to this podcast to find out how
McGill’s big 3 core exercises, (taken from Squat University)
https://youtu.be/2_e4I-brfqs
Read Mark’s blog post on single leg resistance training and core strength
https://markhelmesandc.wordpress.com/2021/07/10/single-leg-training-and-core-strength/
If you would like to read the scientific literature on core stability here are some reference papers you can read.
Core Training: Evidence Translating to Better Performance and Injury Prevention
Core Stability Exercise Principles
In this episode we talk about the February effect, when the enthusiasm for new year's resolutions runs out and people return to their old ways. We focus on habits and how these can be the cornerstone of a successful health and fitness journey.
We discuss what habits are, why we have them, how they affect us and why we need to know about them.
If you have tried and failed to be fitter, leaner or healthier before and not succeeded this is for you.
Health #Fitness #WeightLoss #Habits #Lifestyle #Goals
As a follow on from episode 1 we talk about what a gym session should look like if you only get 20-30 minutes per day to train. We discuss single vs multi-joint exercises, using single or double limb exercises to achieve strength goals. Finally we talk about how to focus on your diet to get weight loss and body composition goals, when you can only train for limited amounts of time a few times per week. #Strength #MuscleMass #Diet #WeightLoss #Health #Fitness
The discussion was stimulated by this recent research review paper
IVERSEN, V. M., NORUM, M., SCHOENFELD, B. J. & FIMLAND, M. S. 2021. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Medicine, 51, 2079-2095
https://link.springer.com/article/10.1007/s40279-021-01490-1
Introducing the Yorkshire Fitness Podcast and also discussing how results can still be achieved when having lots of time in the gym is not possible.
The discussion was stimulated by this recent research review paper
IVERSEN, V. M., NORUM, M., SCHOENFELD, B. J. & FIMLAND, M. S. 2021. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Medicine, 51, 2079-2095
https://link.springer.com/article/10.1007/s40279-021-01490-1