Today we’re going to talk about diets, how they work, why they don’t work, why you shouldn’t do them and maybe why you should. I know this description makes it sound like we’re going to be all over the place and we are, but don’t worry it will all make sense by the end of it.
Also, it’s Funday Friday where we give, one lucky listener the chance to win a free lifetime membership to our online fitness and lifestyle design community.
Here’s the scenario, she's a little bit overweight, she smokes, but wants to quit, and she works shift work overnight, three nights of 12 hours in a row followed by one day off followed by four more nights of 12 hours in a row followed by nine days off.
It's easy to see why it's hard to say stay consistent with an exercise program. This is an incredibly varied schedule, but it’s consistent which means you can build systems around it, because there are fewer surprises.
Links to Workout Programs Below
Like I said in the intro there are no right ways, but there are definitely better ways to nudge someone to be healthier. The first thing we should cover before we get into ways to approach someone is to go through ways as to how you shouldn’t approach someone.
In today’s episode we’re going to cover if endurance runners should strength train their legs, what are the potential risks and what are the benefits, if you enjoy running and want to become a better runner you should listen to this episode because strength training your legs is not as straightforward as you might think.
To start you have 4 main feel good neurotransmitters inside your brain, Dopamine, Serotonin, Oxytocin and Endorphin. All of these can be released into your brain when you exercise.
Sandra, This is one of the top 3 most common questions people ask us and today you’re going to get the final answer on it.
Here's what I am trying to get at .=there is no ‘right way’ to do something and when you find something that works for you continue to do it, but always be open to learning and understanding from other people’s experiences and just maybe it will help you re-define or tweak what you’re doing and at the very least it will help you understand the other person.
When you’re doing something new or different, like an exercise program, eating a different style or even starting a new job, one of the strongest indicators of whether or not you can sustainably make that change is whether or not your expectations of doing that thing are met.
For a long time I have flippantly been using the word caloric density, assuming the average person understood what it meant. Then last week Jennie our Client Relations Manager and I were filming a nutrition video, where it wasn’t clear to her, so she asked what it meant. That’s when I realized, this isn’t as straightforward as it sounds, so today I’m going to give you the rundown of what caloric density is and why it’s so important for you to understand, especially if you’re trying to lose weight.
Amazing weather has finally sprung up, I’m seeing dozens and possibly hundreds of people running outside everyday. Which can only mean one thing, race season is upon us and there are going to be 10’s of thousands of people running their first half marathon. If you’ve never been to one of these race weekends I highly recommend you go, even if you’re not running the energy is electric and you can’t help but to want to be a part of it.
But if you are running, it’s important to go in with a plan. This is only the beginning of the strategies to completing your half marathon and don’t worry even if you have no intentions of running a half these tips will still make you a better runner for any distance you may want to do.
This week’s question is in from Shaun who asks - I’m new to fitness and have been exercising 6 days a week, is that too much?
Many people would just give this question the blanket answer of yes, but I think we need to dig a little deeper...
We inspire you to be the most active version of yourself. Talking about strength, why it's important and what you need to do to get it and yes it's something everyone can have. Strength training can change your life in a positive way you've never imagined.
The Power of Habit is a really solid book and covers habits on a personal level, as well as how they form in workplaces and the communities at large. I personally thought this was an excellent book for the first three quarters or so, but then it got a little bit long, repetitive and not as interesting.
To the dismay of English teachers everywhere I answered her question with a question ‘Do you do Yoga or would you do yoga?’ and she said ‘No’ and I responded ‘Then I guess Pilates is better than yoga.’
The best exercise to do, is always exercise you will do.
I first met Maggie 7 years ago, when we started working together. She was very overweight, had lots of back pain and was just ‘reelling’ from a visit with her doctor. She had just been told she was pre-diabetic and if she didn't make some serious changes to her lifestyle and improve her health she would have to go on medication.
To start mental toughness is your ability to push through the pain of something that seems insurmountable, this can be physical pain, psychological pain or emotional pain. It’s important to understand that pain is relative to the person experiencing it. Someone that is suffering from depression may find it too painful to get out of bed in the morning whereas an elite cyclist may be able to ignore the 10 out of 10 painful burning sensation in their legs on the final stretch of the Tour de France and to add another layer of complexity to this, they could be the same person.
Let's take two steps back for a moment and consider all the goals that you're trying to achieve, whether you're trying to lose weight, trying to get stronger or trying to get bigger let's just throw that out the window for a moment, forget about it and let's assume that at the end of the day what you're really looking for is to be healthier person and all of your other goals are just your method or your way of becoming a healthier person.
The first step to designing a strength training program that works for you, is to decide why you want to strength train. Are you interested in function, size, strength, power or muscular endurance? If you’re first starting out I always recommend you start with function.
We built a page to show you exactly how to do all the strength training exercises we talk about in this episode. Just click here.
If you're comparing yourself to someone that is more fit than you, in an absolute sense then that’s fine, it’s how weightlifting competitions are done, the person that finished first is absolutely stronger than the person that finished second.
No one is perfect, especially when it comes to exercise and eating healthfully, this means we all have failures sometimes, but it’s often how we deal with these failures that make the difference in the long run.
How do I ensure that I'm not overcompensating for weaker muscle groups and achieve a consistent level of development of muscles? Gord this is a great question and I think everyone wants to be balanced so let’s sort this out!
So the root of the question is this, how do I make sure I’m strength training in a way that keeps me balanced so I don’t over or under develop certain parts of my body? Gord’s specific issue is this, He does his regular workout’s but he finds he can bicep curl much more with his right arm than his left arm, so he feels like he’s compensating somewhere during the workouts that is not allowing his left arm to develop the same way.