Last week I was training a client that I’ve been training 3 times a week for the last 3 years and she said to me, ‘Jonathan you’ve lost weight,’ I responded yes only about 10 pounds in the last 3 years, but none recently. I’ve lost about 35 in the last 6 years. Then she asked me this, ‘What’s your secret? That’s what we’re covering today, my secret and we’re going to shout it from the roof tops so that everyone knows and it’s not a secret anymore. Don’t go anywhere!
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We strongly advocate the one small change at a time method to bring about massive results and today is a practical show of 5 quick and easy substitutions you can make to decrease the overall calories you eat.
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It’s Q & A Wednesday’s and our question is in from Greg who has this question or issue we’ll call it - I dislocated my shoulder playing squash about 8 weeks ago when I fell into the wall. It hurts when I do some exercises like push-ups and bicep curls and I'm afraid I'll make it worse; how do I know what exercises I should and shouldn’t do?
Thanks for this question Greg, we all deal with injuries at one point or another and I’m not 100% sure I can help you here, but I’ll give it my best shot so don’t go anywhere.
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Cardiovascular training is really important, it develops your muscles in a way that improves your circulatory system, it improves your mitochondrial density or the energy factories right in your cell and it helps decrease your chance of getting diseases like Type 2 Diabetes and Heart Disease and it helps to decrease your blood pressure, which decreases your chance of having a stroke. But how do you know you’re doing the right intensity or enough volume to make a difference, that’s what we’re covering today, so don’t go anywhere.
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Normally when we think of exercise we think of muscles and toned bodies or maybe we think lower blood pressure and preventing heart disease, but the benefits of exercise go far beyond that, it’s also really good for your brain, today we’re going to talk about some of the benefits exercise has on your brain and how much you need to do to get it.
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Today we’re doing something a little bit different, we’re going to take some of the questions you’ve asked us, but we haven’t been able to answer them on the show and we are going to go rapid fire style to get them in. This one’s fires fast so let’s cut to it.
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You work really hard to be active, live a healthy lifestyle and eat the right amount and type of food, except you have a problem. None of your friends seem to care about the food they eat and when you go over to visit them they always seem to have all the food you’re trying so very hard to avoid, today we’re going to help you navigate your way around this situation, so it’s easier for you to eat more of the things you want and how to say no to the things you don’t, without hurting anyones feelings or ruffling their feathers. So don’t go anywhere.
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Off the heels of Wednesday’s podcast we’re going to talk about how many reps you should be doing, what the benefits and differences are in each rep zone and how you can figure out where you should spend most of your time.
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It’s Q&A Wednesday’s and our question is in from James, I'm often working out on my own; if I'm doing exercises without a spotter, could you tell me what it means to be going to failure safely, or should I only do it when working out with someone else?
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We can’t debate the effectiveness of exercise when it comes to living a healthy lifestyle, it’s quite possibly the single most important component of your overall health, but the vast majority of people still don’t do it. If you’re one of those people that struggles staying consistent with a fitness routine or you feel like you need a shake-up or you’re not as motivated as you could be, today we’re covering the single most effective way to stay consistent with your exercise program, exercising first thing in the morning. This is a tactical how to episode so don’t go anywhere.
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Starting a new exercise program can feel overwhelming. There are so many different types of exercises, fitness equipment, gyms, groups, sometimes you never know where to start. Today we’re going to talk about how to figure out what you should start with and the first steps you need to take to get started.
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This week our question is in from Chelsea who has this kind of situation - I'm a single mom, I have 2 young children and I work almost 12 hours a day, I literally have no time to exercise, literally! I know fitness is important, but I can’t even get 5 minutes to myself to relax let alone exercise as well. How can I find the time to exercise, when I literally have no time!
I understand this we live in an incredibly overwhelming society that has our attention being pulled in several different directions at once. Today we're going to share some strategies that you may be able to use to fit at least a little bit of exercise in, so don't go anywhere.
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All of the most successful people I know have one thing in common, they plan and they prepare to execute that plan, whether it's for their business, getting their children ready on time, doing their fitness routine or preparing their food it doesn't matter preparation and planning is the ultimate key to success in any aspect of your life, today we're specifically talking about the true costs of not planning your food and how much fat that could be adding to your literal bottom line, so here we go.
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Everyone exercises for a slightly different reason, some people want to be healthier, some people want to have a rocking body, some people want to be stronger, some people want to be better at sports, some people want all of those things or a whole list of any number of other things. It doesn't really matter why you exercise because at some point you're going to want to shift gears and try something different, whether your goals change or things have just become stagnant here are some reasons you may want to shake things up and some better or more effective ways to do it.
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It's Q & A Wednesday's and our question is in from Denise who asks- How can I find a space that's comfortable to exercise in that isn't my house? Gyms make me really uncomfortable and I don't have the space or motivation to workout at home. Denise this is a really good question and hopefully something we can help you with today or at least give you some ideas about how you can tackle it, now let's cut to it.
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Today we’re talking running and how you can be better at it using our five strategies; let’s keep it simple, keep it breezy and let’s get to it.
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The weekend is here and you know what that means, you can eat and drink whatever you want, whenever you want as much as you want...well not exactly it’s amazing how many steps back a crazy weekend can put us, so put your dancing shoes on because we’re going to dosy-doe our way through how to avoid the weekend binge.
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It’s Q & A Wednesday’s and our question is in from Jiri who asks - How can I create exercise work-life balance? I feel like to get the results I want to see I need to exercise all the time. Can you please help me?
Jiri you’re not the first person to have this dilemma, don’t worry we’ll have it straightened out for you by the end of the show.
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Example workouts:
In-Home Pull Day
https://my.fitnessforfreedom.com/tp/789
In-home Push-Day
I recently did an interview on the podcast a Mind for Fitness with Eian Carlin, which was a fun interview for me to do, I got to share some of my thoughts about losing weight and making lifestyle and habit changes to eat more healthfully and to exercise consistently. During the show this question came up a couple of times, what do you tell people that have to lose that last 10 pounds but can’t seem to lose it? I’m happy with how I answered it on the show and definitely encourage you to check it out, but I’ve had some time to give it some more thought and would like to expand a little bit on it.
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Today is Fun Day Friday, so not only are we giving away a free lifetime membership to our online fitness and lifestyle design community, but we are also giving you, what we feel are the top 5 fun activities you can enjoy but wouldn’t normally think of as exercise.
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It’s Wednesday and normally we would do a very specific Q & A, but today I thought we would do something a little bit different. We have a guest teacher on today, Leanne Azimov, Leanne is a Registered Dietician and she works with all sorts of people, but she specializes in helping people reduce the amount of sugar in their everyday diet and today’s no different. Leanne’s going to share with you some ways to cut sugar and maintain or even improve the flavour of some of your favourite dishes.
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Today is a must-read episode and we’re covering ‘The Willpower Instinct by Kelly McGonigal PhD.’ This is one of my top 5 favorite books of all time because it lays willpower out in an easy to understand way. If you only listen to 1 episode of Fitness For Freedom Tips this may just be the most informative one, so let's get to it.
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It’s hot, it’s summer and BBQ season is here. Usually when people think of BBQ’s they think steaks and hamburgers, but your BBQ repertoire can and should be larger and have some slightly healthier and possibly tastier variations.
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It’s Q&A Wednesday’s and our question is in from Cathy who asks - Why is there so much variability in diets? I still don't understand what's going on. Cathy this is a really great question, which has a couple of different answers, but don’t worry by the end of this episode you will understand exactly what’s going on and what you need to change. This is important so let’s cut to it!
Get Leanne's Low Sugar Recipes
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Today’s episode is going to be a little different - since we’re cutting back on the number of episodes we’re doing, I thought I would share with you my top 3 favourite health and wellness podcasts. This is of course my subjective list, but I created it based on what I think you would like. Hopefully you enjoy these other shows as much as I do!
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