Casually Fit: Recent Episodes
Rob
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
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Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
I talk about two steps to take to lose weight and highlight the fit fighter of the week.
Thanks for checking out my "Casually Fit | From Under The Bar | EP53" video. Comment Below.
I give out a few quick tips on how to traverse working out and dieting.
0:00 - Start
01:46 - Fit Fighter - https://www.instagram.com/transformationjojo/
03:45 - Fitness Tips
Bring own water bottle
12:33 Get a little caffeine
20:03 Alternative workouts
24:48 Wear a hat
27:45 Don’t diet
34:59 Taste test food in sprouts etc…
39:00 - Fit Freak: https://www.instagram.com/officialmichaelfrank/
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Written Articles: https://liftrunstretch.medium.com/
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
Instagram: https://www.instagram.com/liftrun_stretch/
Subscribe: http://www.youtube.com/c/liftrunstretch
Spotify: https://spoti.fi/3l0HbLc
Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Rebel Wilson's Weight Loss | EP52" video. Comment Below.
I highlight Rebel Wilson's weight loss and give two quick tips on how to traverse this coming winter.
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Written Articles: https://liftrunstretch.medium.com/
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
Instagram: https://www.instagram.com/liftrun_stretch/
Subscribe: http://www.youtube.com/c/liftrunstretch
Spotify: https://spoti.fi/3l0HbLc
Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Inspector Grain-et | EP51" video. Comment Below.
0:00 - Start
It gets complicated
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Written Articles: https://liftrunstretch.medium.com/
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Follow Lift - Run - Stretch
Instagram: https://www.instagram.com/liftrun_stretch/
Subscribe: http://www.youtube.com/c/liftrunstretch
Spotify: https://spoti.fi/3l0HbLc
Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Pressure Cooker | EP50 " video. Comment Below.
0:00 - Start
00:46 - Fit Fighter - https://www.instagram.com/snacksizefitcoach/
03:02 - Fitness Tip - Up the pressure
28:21 - Fit Freak: https://www.instagram.com/mattgonzales/
In this Casually Fit Episode, I talk about how right now is the perfect time to up the pressure in your life.
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Written Articles: https://liftrunstretch.medium.com/
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
Instagram: https://www.instagram.com/liftrun_stretch/
Subscribe: http://www.youtube.com/c/liftrunstretch
Spotify: https://spoti.fi/3l0HbLc
Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Free Reasons | EP49 " video. Comment Below.
0:00 - Start
1:39 Quote - Oscar Wilde
08:27 Fit Fighter - https://www.instagram.com/fat_chance_trying/
14:51 Fitness Tip - Be Free and Autonomous
41:24 Fit Freak -https://www.instagram.com/bonschro/
Quote: “Be yourself; everyone else is already taken.”
― Oscar Wilde
Autonomy
- Convenience (shopping clothes, restaurants)
- Mobility ( traveling, getting in and out of car, energy to go)
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Written Articles: https://liftrunstretch.medium.com/
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
Instagram: https://www.instagram.com/liftrun_stretch/
Subscribe: http://www.youtube.com/c/liftrunstretch
Spotify: https://spoti.fi/3l0HbLc
Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | How To Be Focused In The Gym | EP48" video. Comment Below.
0:00 - Start
1:46 - Quote - Oscar Wilde
12:10 - Fit Fighter - https://www.instagram.com/sleevednique/
17:20 - How To Stay focused In The Gym
49:53 - Fit Freak - https://www.instagram.com/mike_ryan_celebritytrainer/
In this Casually Fit Episode, I talk about how to stay focused in the gym.
Quote: “To live is the rarest thing in the world. Most people exist, that is all.”
― Oscar Wilde
How To Become More Focused In The Gym
- Desire
- Pay Attention To Breathing And Muscle Movement
- Turn The Music Up
- Green Stuff
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Written Articles: https://liftrunstretch.medium.com/
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
Instagram: https://www.instagram.com/liftrun_stretch/
Subscribe: http://www.youtube.com/c/liftrunstretch
Spotify: https://spoti.fi/3l0HbLc
Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Weight Loss Surgery: Friend or Foe? | EP47" video. Comment Below.
0:00 - Start
5:55 - Fit Fighter - https://www.instagram.com/justdreampaige/
8:56 - Weight Loss Surgery
35:47 - Fit Freak - https://www.instagram.com/italoferreira/
In this Casually Fit Episode, I talk about Weight Loss Surgery and other things fitness and health. Enjoy!
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Written Articles: https://liftrunstretch.medium.com/
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
Instagram: https://www.instagram.com/liftrun_stretch/
Subscribe: http://www.youtube.com/c/liftrunstretch
Spotify: https://spoti.fi/3l0HbLc
Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | It's Ok to Skip Workouts | EP46" video. Comment Below.
0:00 - Start
3:40 - Quote22:38 - Fit Fighter - https://www.instagram.com/josievr/
23:38 - Fitness Tip: How to Go To The Gym When You Don't Want to Go
48:58 Fit Freak - https://www.instagram.com/hannaheden_fitness/
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Written Articles: https://liftrunstretch.medium.com/
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
I put on some shades and talk about how happiness may be the key to success and how long people overweight or at a healthy weight should be exercising.
0:00 - Start
1:19 - Quote
19:08 - Fit Fighter - https://www.instagram.com/transformationjojo/
20:09 - Fitness Tip - How Much Exercise Do I Need?
48:25 - Fit Freak: https://www.instagram.com/millymovement/
"Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful." - Albert Schweitzer
"As a general goal, aim for at least 30 minutes of moderate physical activity every day. If you want to lose weight, maintain weight loss or meet specific fitness goals, you may need to exercise more. " -Mayoclinic
"Although these studies had different study design and methodology, all of them focused on people who had lost 30–50 lb (13.6–22.7 kg) and had not regained after several years. Studies using self-reported physical activity and energy expenditure generally support the notion that 60–90 mins of moderate-intensity physical activity per day might be necessary for weight maintenance after such large weight losses."
Balanced Workout (90 mins)
10 minute warm-up
30 minutes of weightlifting
40 minutes of cardio
10 minutes of core
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Written Articles: https://liftrunstretch.medium.com/
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Does Pickle Juice Help You Lose Weight?! | EP44" video.
Quote -
"Don't judge each day by the harvest you reap but by the seeds that you plant."
-Robert Louis Stevenson
Fit Fighter - https://www.instagram.com/journeyofcai/
Nutrition Tip - Does pickle juice help you lose weight
Pickles have been around for 4,000 years and pickle juice is only in the conversation because it is fermented. Fermentation helps increase the probiotics, electrolytes, and more which can help with overall health, and it might help you lose weight.
Additional Nutrition Tip - Time Restricted Eating
In an 8-week study of time-restricted eating (14 hours with a low protein snack at hour 12) 78 obese people lost about 24 pounds!
Fit Freak: https://www.instagram.com/alexislunarbody/
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Written Articles: https://liftrunstretch.medium.com/
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Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Don't Expect Dieting To Be Easy | EP43" video.
I talk about four exercises that you need to avoid if you're trying to lose weight, how dieting should not be framed as an easy task while highlighting the fit fighter of the week and fit freak of the week.
Quote:
¨Most people fail, not because of lack of desire, but, because of lack of commitment.¨ – Vince Lombardi
10:49 Fit Fighter - https://www.instagram.com/discovering_chan/
13:14 Diet Tip: Don't think dieting should be easy.
- Accessibility
- Amount of calories
- Types of food
44:23 Fitness Tip : Avoid these exercises
- Bicep Curl Machine
- Tricep Kick Back
- Upright row
- Behind the neck pulldown
48:58 Fit Freak - https://www.instagram.com/kettlebellwarrior/
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Written Articles: https://liftrunstretch.medium.com/
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Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Addicted To Food | EP42" video.
"The greatest glory in living lies not in never falling, but in rising every time we fall."
― Nelson Mandela
10:12 - Fit Fighter - https://www.instagram.com/jaycrushesit/
Fitness Tip - - Put your phone down
Nutrition Tip - - You are addicted to food
32:59 - Fit Freak: https://www.instagram.com/soulfitsa/
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Written Articles: https://liftrunstretch.medium.com/
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Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Rabbit Hole of Fitness | EP41" video.
"Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever."
― Lance Armstrong
8:01 - Fit Fighter - https://www.instagram.com/maintaining_megan/
Fitness Tip -
Low-intensity cardio training is when you work out at around 50%–70% of your maximum heart rate for a steady and sustained period — typically for around 10–60 minutes.) - Healthline
- Less daunting (Easier to start and easier to keep going)
- Strengthens heart, lungs, muscles, and bones
- Improve your focus to carry over into other areas in the gym and outside of the gym.
Diet Tip -
Become more aware and more knowledgeable of the food you eat, in order to, help stay away from bad food.
32:59 - Fit Freak: https://www.instagram.com/kfoylefitness/
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Written Articles: https://liftrunstretch.medium.com/
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | It's A Journey | EP40" video.
Weight loss is a long complicated journey that must be traveled.
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Written Articles: https://liftrunstretch.medium.com/
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Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | 15 Most Common Mistakes Made When Trying to Lose Weight | EP39" video.
Quotes:
“Being relentless means demanding more of yourself than anyone else could ever demand of you, knowing that every time you stop, you can still do more. You must do more.”
― Tim S. Grover, Relentless: From Good to Great to Unstoppable
9:00 - Fit Fighter - https://www.instagram.com/iamrayysyymone/
Top 15 Most Common Mistakes Made When Trying to Lose Weight
1. Only Focusing on the Scale Weight
2. Eating Too Many or Too Few Calories
3. Not Exercising or Exercising Too Much
4. Not Lifting Weights
5. Choosing Low-Fat or “Diet” Foods
6. Overestimating How Many Calories You Burn During Exercise
7. Not Eating Enough Protein
8. Not Eating Enough Fiber
9. Eating Too Much Fat on a Low-Carb Diet
10. Eating Too Often, Even If You’re Not Hungry
11. Having Unrealistic Expectations
12. Not Tracking What You Eat in Any Way
13. Still Drinking Sugar
14. Not Reading Labels
15. Not Eating Whole, Single-Ingredient Foods
56:58 - Fit Freak: https://www.instagram.com/emiliandefalco/
Article Used: https://www.healthline.com/nutrition/weight-loss-mistakes#TOC_TITLE_HDR_2
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Written Articles: https://liftrunstretch.medium.com/
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
Instagram: https://www.instagram.com/liftrun_stretch/
Subscribe: http://www.youtube.com/c/liftrunstretch
Spotify: https://spoti.fi/3l0HbLc
Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Full-Time Terminator | EP38" video.
Quotes:
‘The last three or four reps is what makes the muscle grow. This area of pain divides a champion from someone who is not a champion.’
— Arnold Schwarzenegger, seven-time Mr. Olympia
¨If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.¨
— Hippocrates
17:59 - Fit Fighter - https://www.instagram.com/ww_jessicablayne/
9:52 - Fit Tip: Losing weight is full time.
42:34 - Fit Freak: https://www.instagram.com/reign_train/
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Written Articles: https://liftrunstretch.medium.com/
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
Instagram: https://www.instagram.com/liftrun_stretch/
Subscribe: http://www.youtube.com/c/liftrunstretch
Spotify: https://spoti.fi/3l0HbLc
Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Foundational Exercises to Lose Weight | EP37" video.
I talk about the four foundational exercises you can do to lose weight.
6:32 Fit Fighter -https://www.instagram.com/getfitwjessica/
9:52 The Foundational Workouts to Lose Weight
47:32 Fit Freak - https://www.instagram.com/georgesstpierre/
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | The Best Diet Plan | EP36" video.
I go into a diet plan that can help you lose weight.
11:03 Fit Fighter - https://www.instagram.com/Mavallerio/
Nutrition Tip: The Best Diet to lose Weight
54:30 Fitness Tip: Very Quick Guide to Working Out
1:01 Fit Freak - https://www.instagram.com/primal.swoledier/
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Salads Are Garbage | EP35" video.
I talk about the current world a bit, and why you need to cut salads out of your diet plans.
Fit Fighter - https://www.instagram.com/Mavallerio/
Nutrition Tip: F--- Salads
Fitness Tip: Just look into it
Fit Freak - https://www.instagram.com/primal.swoledier/
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | 20 Year Weight Loss Journey | EP34" video.
Stop with the selfies. I talk about the inspiring story of Ethan Suplee and Francis Ngannou. Plus, nutrition and fitness tips.
Fit Fighter - https://www.instagram.com/ethansuplee/
Nutrition Tip: Don't hyper-focus. Keep everything open, but just focus on being in a caloric deficit, and mostly eating healthy food.
Fitness Tip: Go at a weird time.
Fit Freak - https://www.instagram.com/francisngannou/
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Fundamentals of Weight-loss | EP33" video.
I discuss my recent back attack, a 90-pound weight loss success, the four pillars to weight loss, and how an old man inspires me. Enjoy!
Fit Fighter - https://www.instagram.com/charitynelmsfit/
How To Lose Weight
- Change Your Food
- Eat Less
- Exercise More
- Buckle Up, it's going to be a long ride
Fit Freak - https://www.instagram.com/julianmolteno/
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
Instagram: https://www.instagram.com/liftrun_stretch/
Subscribe: http://www.youtube.com/c/liftrunstretch
Spotify: https://spoti.fi/3l0HbLc
Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | High-Intensity Workouts | EP32" video.
Fit Fighter - https://www.instagram.com/gainingjessieww/
Nutrition Tip: Tackle just one of your bad eating habits
Fitness Tip: Workout at 60% if you have to
Fit Freak - https://www.instagram.com/idabergfoth/
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
Spotify: https://spoti.fi/3l0HbLc
Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | 12 Worst Things to Say To Someone Losing Weight | EP31" video.
I ramble about losing weight, what to say, what not to say, and I show you some people doing more work than me.
Fit Fighter - https://www.instagram.com/britta_and_the_beast/
Article of the week: https://www.eatthis.com/worst-things-say-someone-losing-weight/
Fit Freak - https://www.instagram.com/clairepthomas/
Get Fit, Lose Weight, And Become A Fit Fighter Member: https://liftrunstretch.com/membership-sign-up
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
Spotify: https://spoti.fi/3l0HbLc
Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Blindsided | EP30" video.
I ramble about gratitude, new CDC findings, and I take a look at some fit people.
Fit Fighter - https://www.instagram.com/warrior_jessica_slashes_fat/
Nutrition Tip - New CDC Findings
Fit Freak - https://www.instagram.com/alltheway814/
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Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Paradise | EP29" video.
I talk about nutrition a new stat about our countries overall health, and where paradise lies.
Fit Fighter - https://www.instagram.com/jangle18/
Nutrition Tip -The nutrition tip for the week is to not burden yourself with the idea that you'll always follow this unbendable regimen of nitpicking every single piece of food you put in your mouth, ordering the salad when out with friends, or beating the sun to the gym. Unless you want to.
Fit Freak - https://www.instagram.com/erronvonner/
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
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Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Bad Habits, Good Habits, And Coming Back | EP28" video.
I talk about the intricacy of bad and good habits and how they pertain to your unhealthy eating.
Fit Fighter - https://www.instagram.com/charlottesweb_x/
40 pounds
Nutrition Tip - Your Unhealthy Eating Is A Bad Habit
Fit Freak - https://www.instagram.com/demibagby/
Check Out My Video On How You Should Stop Trying To Lose Weight: https://youtu.be/mMFmJaosHCk
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Where Are The Resolutioners? | EP27" video.
Fit Fighter - https://www.instagram.com/planetfitbritt/
Fit Freak - https://www.instagram.com/mickael_galera/
Check Out My Video On How You Should Stop Trying To Lose Weight: https://youtu.be/mMFmJaosHCk
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
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Follow Lift - Run - Stretch
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Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Look Into It | EP26" video.
I talk about the fit fighter of the week and her 115 pound weight loss, the super shady things going on with our food, and how you should pick up the pace. Oh, and I also can't pronounce names.
Fit Fighter - https://www.instagram.com/maddiesjourney
Nutrition Tip - Be skeptical of all food in the grocery store.
Fitness Tip - Pick up the pace
Fit Freak - https://www.instagram.com/itslauwencia
Check Out My Video On How You Should Stop Trying To Lose Weight: https://youtu.be/mMFmJaosHCk
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | How Unhealthy Food Stifles Your Weight-loss Goals | EP25" video.
I breakdown what the average unhealthy breakfast consists of and compare it to a normal healthy breakfast, and hopefully shed light on the stark contrast. Somewhat coherent and informative.
Fit Fighter - Samantha -https://www.instagram.com/sammwichesjourney/
Nutrition Tip - Healthy Vs Unhealthy Diet Breakdown (Eat Healthy)
Fitness Tip - Don't Do One Thing!
Fit Freak - https://www.instagram.com/anthayneshk/
Check Out My Video On How You Should Stop Trying To Lose Weight: https://youtu.be/mMFmJaosHCk
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Resources:
https://www.fatsecret.com/calories-nutrition/generic/toast-white-with-jelly
https://www.fatsecret.com/calories-nutrition/kirkland-signature/fully-cooked-bacon
https://www.fatsecret.com/calories-nutrition/egglands-best/large-grade-a-eggs
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Healthy Fast Food & Best Ways To Burn Calories | EP24" video.
I share with you the top 3 best fast-food restaurants to frequent when trying to lose weight, and also the best ways to burn calories.
Fit Fighter - Ethan Supplee - https://www.instagram.com/ethansuplee/
Lost over 200 pounds!
Nutrition Tip - Healthy Fast Food
Fitness Tip - Best Exercises to Burn more calories
Bicycling - 600+
Hiking 500+
Circuit Training - 700+
Fit Freak - https://www.instagram.com/cameronrhanes/
If I’m comfortable it doesn’t feel right. I want to feel like I’ve put in some work today. Today was a perfect day for me; got up and ran a bunch of miles, had a big day at work, lifted some weights, shot a few arrows.”
Check Out My Video On How You Should Stop Trying To Lose Weight: https://youtu.be/mMFmJaosHCk
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
Instagram: https://www.instagram.com/liftrun_stretch/
Subscribe: http://www.youtube.com/c/liftrunstretch
Spotify: https://spoti.fi/3l0HbLc
Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Non-Bodybuilder | EP23" video.
Non-bodybuilder
Check Out the Top 5 Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Fit Fighter of the Week: https://www.instagram.com/jenatkinuk/
Fit Freak of the Week: https://www.instagram.com/darienj4/
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | The Bad Word | EP22" video.
The Bad Word: Grindin'
Check Out the Top 5 Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Get Fit | EP21" video.
Fit Fighter of the Week - @sleevedbelievethehype
https://www.instagram.com/sleevedbelievethehype/
Nutrition Tip - Ignore All the Unhealthy Food
Fitness Tip - Just Start
Fit Freak of the Week -
https://www.instagram.com/tiaclair1/
Check Out the Top 5 Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
Spotify: https://spoti.fi/3l0HbLc
Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Losing 80 Pounds in 8 Months | EP20" video.
Fit Fighter of the Week - @Glutton.to.gorgeous
https://www.instagram.com/glutton.to.gorgeous/?hl=en
Nutrition Tip - Check out Intermittent Fasting
Fitness Tip - Don't Wait
Fit Freak of the Week - @amanda_leoa
https://www.instagram.com/amanda_leoa/?hl=en
Check Out the Top 5 Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Dumbbells, Diets, and Motivation | EP19" video.
Fit Fighter of the Week - @wwchefsteph
https://www.instagram.com/wwchefsteph/
Nutrition Tip - Stay Away From Hype/Fad Diets
Fitness Tip - Build Up To Using Dumbbells
Fit Freak of the Week - @Matthewfras
https://www.instagram.com/mathewfras/
Check Out the Top 5 Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
Spotify: https://spoti.fi/3l0HbLc
Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | Weight Loss, Sugar, Breathing, and a Fit Freak | EP18" video.
Fit Fighter of the Week - @Watchkittyshrink Instagram: https://www.instagram.com/watchkittyshrink/
Nutrition Tip - "Sugar is NOT the enemy, but like everything else, we need to consume it in moderation."
Fitness Tip - "By cutting off the oxygen to our bodies, we risk hernias, muscle cramping, and dizziness," "The hairs in your nose help purify the air and remove potential irritants and toxins, and the nasal passages and sinuses help with regulating the temperature of the air you inhale."
Fit Freak of the Week - @nathan_florence https://www.instagram.com/nathan_florence/
Check Out the Top 5 Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
Spotify: https://spoti.fi/3l0HbLc
Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
Thanks for checking out my "Casually Fit | Why Aren't People Getting in Shape? | EP17" video.
A loose episode about why people aren't in the gym working out.
Check Out the Top 5 Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Snap: BonaFideRob
LiftRunStretch
@liftrunstretch
Intro: https://www.bensound.com
Thanks for checking out my "Casually Fit | 10 Reasons Not To Exercise | EP16" video. For any questions head to our forum.
Today, I cover some of the Top 10 Reasons/Excuses people give for not working out.
1. I’m too tired to exercise
2. I’m too old/fat/uncoordinated/embarrassed to exercise.
3. I can’t afford a gym.
4. I need to be motivated to exercise.
5. I don’t like to exercise alone.
6. I get bored easily. Exercise is no fun.
7. I’ve tried before. Or I can’t stick with a program.
8. Don’t like to work out around the opposite sex.
9. I don’t like to sweat. Or I don’t want to take another shower and reapply makeup.
10. I don’t have time. Or I am a full time parent.
Check Out the Top 5 Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
Thanks for checking out my "Casually Fit | First Step Towards Losing Weight | EP15" video. For any questions head to our forum.
For many people sticking to a workout program and a diet plan is difficult. How difficult? Well, 80% of people who set out to do this fall off before 5 years. So, let's put working out and dieting under the "very difficult" category. Once a person sets out to follow a plan, there are many paths that they can go down. They can be in the 20% and make it, lose the weight, change their plan, and continue on with their life. Or they could spend the next several years failing and trying to restart again, to then make it and join the 20%. Or lastly, they can fail once and never try again. These are just some examples and it'd behoove those who are just starting out to understand what lies ahead. Now, there are several things I can cover in regards to what was just mentioned, but today I am just going to talk about the habit of exercising.
Check Out the Top 5 Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
Thanks for checking out my "Casually Fit | Should You Hire a Personal Trainer? | EP14" video. For any questions head to our forum.
Wouldn't it be great if you could just decide to be fit and then have a straight path to being fit? What a world that would be. Unfortunately, it doesn't quite work that way, especially for the ones who have no experience with getting in shape. It feels good to decide to want to get in shape, but all of a sudden you're hearing words like "macros", "sets", "lactic acid", and more. Then there's the gym. You go in there to see dozens of different types of equipment, in which you have no idea how to use, and if you did find a piece of equipment that you like, you don't know how many times you should do it, for how long, and not to mention how this fits into your overall plan of getting in shape. So, now you're faced with the problem of figuring out what to do. Insert personal trainer. So do you need one? Well, it seems pretty obvious that no experience in the gym means no experience in the gym and you're going to need some help. But it's 2020, not 1950. Personal trainers are a great luxury to have, but a studious go-getter can take a more independent route by utilizing the internet.
Check Out the Top 5 Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
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Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
Thanks for checking out my "Casually Fit | Purple Tier Fitness | EP13" video. For any questions head to our forum.
I talk about purple tier restrictions, how to lose weight with no gym, and how to stay fit thru these tumultuous times.
Check Out the Top 5 Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
Thanks for checking out my "Casually Fit | Fit Activities Rule The World | EP12" video. For any questions head to our forum.
Being fit does not stop at the gym. If you are trying to lose weight or be at a top level of fitness, then I suggest you have a goal of starting an activity. Whether it be mountain biking, surfing, running, cycling, and more. Just choose and begin to open up yourself to a new world of exhilarating new levels of fitness. That's about what I ramble on about in this episode.
Check Out the Top 5 Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
Thanks for checking out my "Casually Fit | Ow, My Back! | EP11" video. For any questions head to our forum.
80% of people will experience back pain! what a huge number. I've gone thru the worst times with my back pain and I have come out on the other side. In this episode, I talk about what I did to fix my back in hopes to maybe help you.
Check Out the Top 5 Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Snap: BonaFideRob
LiftRunStretch
Thanks for checking out my "Casually Fit |The Holiday Season | EP10" video. For any questions head to our forum.
The holiday season is upon us and the all-time best excuse for not dieting and exercising has begun to form. We are now in the midst of the perfect season to lay off the drive. It's time to let off the gas. Or is it? Maybe we've been off the gas all year and now it's time to speed things up.In this episode, I ramble on about this in a semi-coherent fashion and I finish it off with an over-explanation of why I changed the name from the Gym Rat World to Lift-Run-Stretch. Enjoy
Check Out the Top 5 Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
LiftRunStretch
Thanks for checking out my "Casually Fit | Commit | EP09" Podcast. For any questions head to our forum.
Oh my god! Commitment! I know some people are allergic to that word, but when it comes to fitness, you gotta be hypoallergenic. For me, I am slow to commit. But once I do, I'm all in. If it takes you a little longer to come around to committing to actually getting in shape, that's fine. Just as long as once you decide, you commit yourself to the process. Commitment is one thing that I believe is lacking in many people who seek to lose weight. I believe this comes about for many reasons.
Check Out the Top 5 Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The First Step Workout Program: https://www.liftrunstretch.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
Follow Lift - Run - Stretch
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Subscribe: http://www.youtube.com/c/liftrunstretch
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Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
@liftrunstretch
Thanks for checking out my "Casually Fit | Get Up & Move | EP08" video. For any questions head to our forum.
In this episode, I jump into the sedentary behavior topic. We all might be overestimating our fitness levels and in the episode, I shed some light on the fact that we might have to switch some things up and get out and move more.
Check Out the Top 5 Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The FREE First Step Workout Program: https://www.thegymratworld.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
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Snap: BonaFideRob
@thegymratworld
Aerobic exercise. The notorious cardio that nearly everyone avoids. If the meathead who's lived in the gym for the past couple of decades has anything in common with the out of shape person who has never stepped foot in a gym, it's that they do not like cardio. More so, they avoid cardio at all costs. And if they do end up jumping on a treadmill or bike, they do so in a half-ass manner and for a short duration. Then, we have the ones whom find it too painful to begin any sort of aerobic exercise... or any exercise. This is where the discussion begins in this podcast. I talk about how those with chronic pain need to turn into their pain and begin to exercise, in order to alleviate some of that pain.
Resources:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4534717/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5461882/
https://diet.mayoclinic.org/diet/move/cardio-101
https://www.verywellhealth.com/exercise-and-hdl-cholesterol-1745833
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6492243/
Check Out the Top 5 Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
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Snap: BonaFideRob
@thegymratworld
Casually Fit - What It Means to Be Casually Fit
Don't get it twisted up, being casually fit does not mean that you sometimes show up to the gym. Casually fit doesn't mean you get to surf the couch all day. Rather, being Casually Fit means that you reach for the upper stratosphere of fitness, while maintaining a relaxed and calm demeanor. Too many people build up tension and stress within the gym and carry it on throughout their day. Too many people take themselves too seriously. If gym selfies were plastic, we could walk across the ocean by now.
Check Out the Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Get Access to The FREE First Step Workout Program: https://www.thegymratworld.com/buy-first-step-workout-program
Business Inquiries: gymratsupphq@gmail.com
Follow The Gym Rat World
Instagram: https://www.instagram.com/thegymratworld
Facebook: https://www.facebook.com/The-Gym-Rat-World
Subscribe: http://www.youtube.com/c/TheGymRatWorld
Spotify: https://spoti.fi/3l0HbLc
Apple Podcasts: https://apple.co/3mVKjJQ
Snap: BonaFideRob
@thegymratworld
Rather watch this podcast? Go here: https://youtu.be/jzgQgZ03qII
Check Out the Best Ways to Lose Weight Here: https://youtu.be/MA0tSsmAp-g
Check Out the Sacrifices You Must Make To Lose Weight: https://youtu.be/OSLG8s-ofv8
Business Inquiries: gymratsupphq@gmail.com
Follow The Gym Rat World
Instagram: https://www.instagram.com/thegymratworld
Facebook: https://www.facebook.com/The-Gym-Rat-World
Subscribe: http://www.youtube.com/c/TheGymRatWorld
Snap: BonaFideRob
@thegymratworld
A brief introduction into the podcast.
Business Inquiries: gymratsupphq@gmail.com
Follow The Gym Rat World
Instagram: https://www.instagram.com/thegymratworld
Facebook: https://www.facebook.com/The-Gym-Rat-World
Subscribe: http://www.youtube.com/c/TheGymRatWorld
Snap: BonaFideRob
@thegymratworld