Fitness facts and coffee chats: Recent Episodes
A Few Fitness Nerds
Simplifying fitness, so you can discern fact from fad. We combine our knowledge and experience to help guide you towards a fitness lifestyle that is more achievable, effective, and enjoyable.
On today's episode we explore the benefits and pitfalls of using technology to increase your fitness.
Here's an overview of what we'll be covering.
- Introduction
- Fitness Tracking
- Overview of fitness tracking technology
- Examples of popular fitness tracking apps and devices
- Benefits of using fitness tracking technology
- How to use fitness tracking technology to set and achieve fitness goals
- Workout Apps
- Overview of workout apps
- Examples of popular workout apps
- How to use workout apps to create and follow workout plans
- Benefits of using workout apps
- Virtual Fitness Classes
- Overview of virtual fitness classes
- Examples of popular virtual fitness class platforms
- How to find and participate in virtual fitness classes
- Benefits of using virtual fitness classes for motivation and variety in workouts
- Home Gym Equipment
- Overview of home gym equipment
- Examples of popular home gym equipment
- How to choose and use home gym equipment for effective workouts
- Benefits of using home gym equipment for convenience and cost savings
- Wearable Technology
- Overview of wearable technology for fitness
- Examples of popular wearable technology devices
- How to use wearable technology for fitness tracking and motivation
- Benefits of using wearable technology for convenience and motivation
- Integration and Conclusion
Hope you guys enjoy the episode.
Find Adam on IG at @adamk_runs or Trevor @nikaostrength
Stay sweaty, gang
How can technology help you increase your fitness? Adam and I cover several different aspects of this and how to maximize your fitness potential.
Here's an outline of what we covered:
I. Introduction
II. Fitness Tracking
A. Overview of fitness tracking technology
B. Examples of popular fitness tracking apps and devices
C. Benefits of using fitness tracking technology
D. How to use fitness tracking technology to set and achieve fitness goals
III. Workout Apps
A. Overview of workout apps
B. Examples of popular workout apps
C. How to use workout apps to create and follow workout plans
D. Benefits of using workout apps
IV. Virtual Fitness Classes
A. Overview of virtual fitness classes
B. Examples of popular virtual fitness class platforms
C. How to find and participate in virtual fitness classes
D. Benefits of using virtual fitness classes for motivation and variety in workouts
V. Home Gym Equipment
A. Overview of home gym equipment
B. Examples of popular home gym equipment
C. How to choose and use home gym equipment for effective workouts
D. Benefits of using home gym equipment for convenience and cost savings
VI. Wearable Technology
A. Overview of wearable technology for fitness
B. Examples of popular wearable technology devices
C. How to use wearable technology for fitness tracking and motivation
D. Benefits of using wearable technology for convenience and motivation
VII. Integration and Conclusion
Full disclosure, we actually had Red Bull instead of coffee for today's pod.
Also, we used ChatGPT to help us with the outline for research purposes.
Let us know what topics you'd like us to cover to help you increase your fitness.
Stay sweaty, gang.
Ever wondered how those crazy, running folks train and complete 100 mile foot races? Well wonder no more because our very own Adam Knutson recently completed his first 100mile race!
In today's episode we break down how Adam:
-Prepared for his race mentally, physically, and nutritionally.
-Executed his race mentally, physically, and nutritionally
-Recovered from his race mentally, physically, and nutritionally.
If you have ever considered running long distances (no matter how you define long) this episode is a must.
Enjoy and be sure to share our podcast with friends and family who want to learn more about fitness, nutrition, and just living a better life.
Reach out to Adam or Trevor on instagram @adamk_runs and @nikaostrength
We would love to hear what fitness topics you guys want to learn more about, so be sure to reach out and chat with us.
You've got the bug to tone up and slim down. Not really sure where to start, but that's okay because you know hustlers gotta hustle and you're in it to win it this time.
Couple weeks go by, nothing is changing. No worries, just another week and those muscles will start popping. Two more weeks go by, nothing. Alright, we gave it a shot. Maybe the diet you chose wasn't the right one or the exercises weren't intense enough. Whatever it was too tough anyway, guess that fitness lifestyle was a pipe dream after all.
NOOOO!
Take it from a Registered Dietitian and career trainer, you don't have to have the best plan on earth to be successful. Whether you want your joints to hurt less, look better naked, or just feel more confident in your own skin we have some tips that will help you find success.
In today's pod Ashley and Trevor break down some of the reasons people quit, how to avoid them, and where to put your focus to ensure your fitness lifestyle sticks for the long haul.
Want to take a deep dive? If you're in the Tulsa area be sure to sign up for Ashley's seminar on November 3rd at 6:30p at Nikao Strength and Conditioning. She's going to give you more of the details on how to build lean muscle tissue, why everyone should be doing it, and some special offers to help you get started.
SIGN UP HERE!
Sheesh!
This is our longest pod yet, but it's stuffed full of great information that we gathered from other great folks.
Here's some helpful links should you want to take some deep dives (which we highly recommend):
https://hubermanlab.com/
https://drgabriellelyon.com/
http://www.andygalpin.com/
https://peterattiamd.com/
https://podcasts.apple.com/us/podcast/chasing-excellence/id1170629044
Never stop growing your brain wrinkles, gang.
And remember, your body is INCREDIBLE! Get outside, get to the gym, learn to use your body and go do great things with it. We'll be cheering you on from this side of your speakers.
If you need any help along the way, please don't hesitate to reach out to Adam or Trevor, we would love to help you. Find us on Instagram as @adamk_runs or @nikaostrength
Here's what a lot of people think regarding fitness and results, "To get the best results you have to be super intense, all the time!"
That is daunting and exhausting. People start to think, "No wonder I can’t (lose weight, get stronger, faster, etc.), I don’t have that intensity, therefore I cannot be fit. Why bother starting at all? I can’t commit to 7 days a week 2-3 hour workout sessions everyday."
Adam and Trevor have a cumulative 20+ years of training experience and watching other folks train in the gym with all different kinds of commitment levels, the ones that see the best results are the consistent people.
Getting to your next level of fitness doesn’t always mean giving up any and all free time. Being consistent is FAR more important than going hard during your workouts.
The solution to losing body comp, getting stronger, moving faster, being pain free is to be consistent.
Here's your homework after this pod:
Create a routine for the rest of the week, even if you’re starting mid-week, to get some kind of a workout under your belt.
Reward yourself when you reach milestones, but remember effort first THEN reward.
Success looks like:
Having a CONSISTENT training schedule
Failure looks like:
Having sporadic, intense workouts that get you injured or demotivated
Let us know what fitness topics you want to hear about. We'd love to answer them for you.
Give Adam a shout on Instagram: @adamk_runs
or Give Trevor a shout on Instagram: @nikaostrength
Our desire is to help you become the best version of yourself possible both mentally and physically.
This is exactly why Adam and Trevor decided to tackle the question, "Why Bother Working Out?" It's easy to look at your relatives and deduce that they lived to be 70, 80, or 90 something years old and they got around just fine. Shoot, some of them may have even told you a glass of whiskey and a cigar a day keeps the doctor away! You figure, you've probably got those same genes, so why bother working out?
Adam and Trevor dig deep into their 20+ years combined training experience to help bring to light why working out is more than just physical health. Working out will help make all aspects of your life better when you put systems and processes in place to help you succeed.
If you like what these two students of the human body are throwing down, please be sure to share this with everyone you know who could use a push over the proverbial fitness fence.
Episode outline
- 3 Ways to Lose Weight
- Diet Only
- Exercise Only
- Diet + Exercise
- What's the Best Diet?
- Practical Tips to Create a Simple Nutrition Plan
- Track/Measure
- Observe
- Adjust
- General Recommendations
- Specifics About Eating for Weight Loss
- Calories
- Protein
- The Feels
- Sugar
- Veggies
- A Shoutout and Some Tips for The Hardgainers
- Final Recommendations
Some of the sources for the research on this episode:
- https://peterattiamd.com/rickjohnson2/
- https://peterattiamd.com/matthewwalker1/
- https://hubermanlab.com/controlling-sugar-cravings-and-metabolism-with-science-based-tools/
- https://hubermanlab.com/dr-andy-galpin-how-to-build-strength-muscle-size-and-endurance/
- https://www.precisionnutrition.com/wp-content/uploads/2019/09/Hand-portion-guide-FF.pdf
- https://examine.com/
How do you stay motivated when it comes to getting fit, losing weight, and completing goals?
Step one is to recognize some key sources where negative thoughts begin:
- Social media, family/friends, work, your own inner voice, etc.
Step two is understanding these guiding principles:
- Fitness motivation is a myth
- What we fill our minds with shapes how we think of ourselves and are ability to achieve our goals
- Guard your mind! Create systems and solutions that foster success
- Screens can be a burden or a blessing, use them wisely
Step three is to create solutions:
- Get sleep
- Get a lockbox for your phone
- Help your friends, and yourself, get out of negative conversations (negative feedback loops)
- H-anger is a real thing, eat well
- Screens can be used for good or evil, limit your screen time and be intentional with it when you are on them
- Focus on being a better YOU, not anyone else
- Create a routine
Disclaimer: If you’re having consistent negative thoughts and you cannot seem to get a grip on your inner chatter, seek professional guidance. Find a therapist that can help you sort through these thoughts. There’s no shame in that game.Additional reads/Listens:
- Stolen Focus: Why You Can’t Pay Attention, by Johann Hari,
- Rich Roll Podcast: Johann Hari episode
- https://www.richroll.com/podcast/johann-hari-661/
- Chatter, by Ethan Kross Ph D.
- The Human Upgrade with Dave Asprey: episode 899
- https://daveasprey.com/ethan-kross-899/
- Hidden Brain podcast: Mind Reading 2.0 episodes
- https://hiddenbrain.org/podcast/mind-reading-how-others-see-you/
- Extreme Ownership, Jocko Willink and Leif Babin
- Chasing Excellence, Ben Bergeron
- Chasing Excellence Podcast
- https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5zaW1wbGVjYXN0LmNvbS9jYWkzXzFRMg/episode/M2Q3ODllZDgtZDU4Yi00YjQ2LWJjZTAtYTY3NjRjNTNhZGRi?hl=en&ved=2ahUKEwjm4aLMsJn2AhXilWoFHePYDPAQieUEegQIAhAa&ep=6
- Huberman Lab Podcast: Episode 56
- https://hubermanlab.com/dr-alia-crum-science-of-mindsets-for-health-performance/
Today Adam interviews his good friend Brandon Kasper who gives us the run down (pun intended) on his journey from his first marathon to recently qualifying for the Boston Marathon.
Brandon's journey started out with a simple goal, qualify for the Boston Marathon. Through a series of failures, trial and error, learning from his mistakes, making adaptions, and trying again he successfully met his goal.
Here are some of the highlights Adam and Brandon discuss throughout the episode:
1) Perseverance: didn't qualify on first SEVERAL marathons, first marathon was averaged a 10:30min pace.
2) Intentional effort: Brandon ran an event, learned from mistakes, made corrections, tried again, and repeated the process till his goal was met. He managed to shave off an hour from his race time in about one year through consistent training (nothing flashy either, just consistent).
3) Recovery: how important it is and some of Brandon's go-to's
4) Evading burnout during training
5) Unique training rituals
6) How running has made Brandon a better person overall.
Creatine, you've heard of it before, but you're not sure if it's right for you.
Adam and I scratch the surface of the wide world of supplements and go into the pro's and con's of five of the most popular and sought after supplements. Those five are creatine, whey, caffeine, amino acids, and pre-workout.
We discuss which have been researched the best, which ones are most effective, how much you should take, when you should take them, and more.
Hope you guys enjoy. Oh, and be sure to share this with a friend, it helps us tremendously.
How do you prevent young athletes from getting injured and burnt out? How do you create a superior student athlete?
Our guest today is Coach Mark Bearden, who has an EXTENSIVE resume when it comes to developing athletes. Coach Bearden has trained professional athletes and Olympians. He is currently the Director of Strength and Conditioning at Metro Christian Academy and he has a TON of knowledge to drop on you about young athletes.
You may need to put this one on repeat, especially if you're looking to set your young athlete up for success for many, many moons.
Enjoy!
So you just smashed your latest workout and it-was-epic.
Now you're so sore you think your limbs might pop off....or you'll get stuck on the sofa for at least a week.
Neither of those are good situations. We lay out some practical tips to help you recover from all sorts of workouts. Whether you're a runner, a lifter, or something in between these principles hold true for everyone working on their fitness.
This is the year that you tone up and slim down. You've done some research, but it seems like there's so many different opinions that it's hard to pin down which one is right for you.
In today's episode Adam and Trevor break down a simple process to weight loss. They also provide a ton of helpful tips acquired over the years through trial and error, so you don't make the same mistakes.
Hope you guys enjoy!
How many times have you had a fitness question that you wanted an answer to, but didn't want to have to rummage around every corner of the internet to find an answer.
Well, you're not the only one asking those questions! We asked you guys what questions you had and compiled a list of some of the popular questions Adam and I have been asked recently and over the years.
We cover everything from supplements, what to do with a doctor who tells you not to train, our ultimate fitness tips, and more!
If you have a fitness question you'd like us to answer (regular questions are fine too, I suppose) reach out and ask us via Instagram (Adam- knutsonphysicalprep, Trevor- nikaostrength).
Hope you guys enjoy!
There are some common questions that those of us in the health and fitness industry get asked all the time. This episode is dedicated to answering some of those questions, but you're going to get a lot of additional, practical tips along the way too.
Here are the topics we cover in today's episode:
-Swapping better food choices over sugar
-An RD's take on the vegan lifestyle
-Fasting
-Nutritional differences between the young and the old
-Practical tips and strategies to help lose weight
If you'd like to hear us cover a specific topic, be sure to find us on social media and send us your request.
Ever thought about training for a triathlon?
Be sure to check out this episode before you do! We interview our friend, and fellow trainer, Eric Gross regarding his preparations for the upcoming Iron Man Triathlon in Tulsa, OK.
Some of the topics we cover include:
Nutrition during training and race day
Workouts leading up to the race
Mental preparation
Training tips
and more!
Does your mental health affect the success of your health and fitness goals?
Absolutely!
Owner of Catalyst Behavior Health, Jenifer Nold, joins us today and gives us copious amounts of information on how the brain works and how to train your brain!
Apply the practical tips Jenifer offers at the end of this podcast so you can create a mind full of balance and eustress, not tumult and tension.
Tune in for a chance to hear Adam put Trevor in the hot seat regarding CrossFit, what it's all about, who is it for, and can it help you achieve your fitness goals.
Rough timeline:
1:02- What got you started in fitness?
5:09- Why was CrossFit appealing to you?
13:12- Myths about CrossFit
19:58- The versatility of CrossFit
23:53- What's something people may not know about CrossFit
28:12- Trevor's CrossFit Games Debut?
29:51- Fitness Assumptions
34:02- A clothing recommendation for outdoor workouts
35:11- Closing thoughts on CrossFit
36:16- A word on training during injury
Episode 4, Adam and Trevor seek council from Dietitian extraordinaire Jenni Klufa.
Together we tackle the age old question, will working out with weights make me bulky? For those looking to go the other direction, we get the inside scoop for how to get bulky as well.
If you're tired of sifting through the myriads of information (and misinformation) regarding weight training and muscle mass, look no further.
I, Trevor, have the pleasure of interviewing Adam about his upcoming 100k foot race. That's right, knuckle dragger dipping his feet in the ultra race world!
I pick his brain about how he is preparing for his upcoming race, what shoes he will wear, how to cope with blisters, what he's going to eat, and more!
If you're into running or have ever thought about doing a long race (however you define long), be sure to tune into this short episode. We may not be career runners, but we know how to train others (and ourselves) to withstand the grind.
Hope you enjoy! If you'd like to hear us talk about anything in particular, be sure to reach out. You can reach Adam at Knutsontraining.com and Trevor at nikaostrength.com.
Adam and I discuss the most effective way to train to help a body decrease body composition, increase strength, increase joint health, increase cognitive ability, and more.
Whether you're a runner, recreational sport hobbyist, cyclist, or just trying to keep up with the kiddos, this style of training is sure to increase your overall fitness.
What is at the top of nearly every fitness wish list?
Visible abdominal muscles, better known as the elusive, six pack.
Working out isn't just about vanity and aesthetics. Perhaps you started working out to move without pain, decrease fatigue, increase bone mineral density, or to get stronger. These are goals that we should all be chasing, but at the end of the day, you're going to put in a good amount of effort to achieve these goals. Wouldn't it be nice to have a little something to show for the effort?
We believe so and we believe you can achieve all the aforementioned goals AND get your six pack, but you're going to have to work for it.
This episode, Adam and I will unravel the not-so-secret, secrets to winning the battle of the bulge.
Listen to the podcast, apply our combined knowledge to your daily life, and watch great things happen to your body and mind.
Listen to the podcast, do nothing, and you get to continue telling yourself the lie that you really don't want to get that lean anyway.