Often when we think of exercise, we think of push-ups, pull-ups, squats, lunges, all the really standard exercises. These are really good basic exercises - the problem with them is that they aren’t always the most transferable into everyday activities that you might have to do. Don’t get me wrong - they’ll help you become stronger and they’re probably where most people should start when doing an exercise program. But if you really want to take the transferability of exercise to the next level, then you need to consider full-body functional movement exercises. We’re covering all the benefits they have to offer today.
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It’s Q & A Thursday’s and our question is in from Charlie who asks - Sometimes I get dizzy when I workout, should I be concerned? Charlie this is a good question and this happens more often than people realize so let’s get to the bottom of this today.
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Back in Episode 42 we covered why it’s important for you to keep your blood sugar down and how exercising right after you eat can help. It’s one of our more informative episode’s and I had a lot of fun recording it. It’s a good compliment to this episode, if you’re new to the show or haven’t listened to that episode yet, you should go back and listen to it because it will give you a more rounded picture of what we’re talking about today.
Here's the rundown of what insulin sensitivity is. Your body runs on two sources of energy carbohydrates and fats, both go directly into your blood after you’ve eaten them and if your body doesn't need them right away they get stored for later, fat gets stored in your body as fat and carbohydrates get stored as glycogen in your muscles and liver, when those glycogen stores get full your body shifts carbohydrate storage to fat, instead. We’re focusing on insulin sensitivity today, which means we’re focusing mostly on carbohydrates.
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A lot of people feel it - the want or the need to change, but as easy it as it is to recognize that need to change most people don’t know or understand how to make it. That’s why today, we’re talking about the three steps you need to take when it comes to making those changes a reality.
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If you listen to this show, I think it’s safe to say that you probably work really hard to fit exercise into your everyday lives and live a healthier lifestyle. Summer is coming, and that may mean one, two, three or even four week vacations at a time. Unfortunately, over the course of a vacation, if you stop exercising and being active, you can lose all of the gains you worked so hard to get over those winter months. So, take off your flip flops and put on your running shoes because today we are going to talk about how you can fit exercise into your vacation, because nothing sucks more than starting over again at square one.
Medium Intensity Travellers Workout
High Intensity Travellers Workout
This episode is for anyone that is continually trying to lift more, but occasionally get’s caught up in the ‘I need to lift more and more cycle - this episode raises awareness about why that type of overexerting behaviour can be problematic. So buckle down and hear me out - when it comes to getting bigger and stronger, your ego can be inherently damaging.
Our question is in today from Debbie who asks: What does Fitness For Freedom mean? This is a great question and one we used to get all the time when we first started out, today we’re going to dig a little deeper and tell you not only what it means, but what we stand for.
You can’t argue the importance of a good night’s sleep, but still a lot of people aren’t getting the necessary Z’s, so here are some strategies to help you get a better sleep every night of the week.
Today were going to talk about what blood pressure is, why high blood pressure is so dangerous and what you can do to lower yours. Even if you don’t have high blood pressure you should listen to this because maybe, just maybe you can help someone else that does.
Blaine is a client of mine of course that’s not his really name, but I’ve featured him on the podcast and in our blog before and he recognizes himself immediately in the stories so his self-awareness is really high, which is important when you’re trying to get good results out of an exercise program. Most people have much lower self-awareness about their training and think they’re exercising much harder than they actually are, which is too bad because that often leads to frustration when they don’t see the results they’re looking for, which often leads to giving up. Today we’re giving you the work around for that!
We spend a lot of time talking about goal setting and I tend to focus on intrinsic goals a lot because at the end of the day if you want to make long-term change stick you really need to be motivated internally with an intense desire to improve, for yourself, the problem with focusing only on internal motivation and setting internal goals is that sometimes you end up misguided, misguided might be the wrong word, but moving without direction or making decisions and losing sight of the whole big picture of your life, today I want to talk about how you can use extrinsic goals to guide you and help keep a bit of that required fire underneath you.
It’s Q & A Thursday’s and our question is in from Julie, who asks: Are carbohydrates good for you? The short answer to this question is it really depends on the circumstance and what type of carbohydrate we’re talking about, hold on tight while we go on this sticky and curly carbohydrate journey together.
So you’ve been listening to this show for a few months, we’re 141 episodes in after all and you’ve been implementing all these new strategies for your life. Hopefully it’s safe to say you’re exercising 3 or 4 times a week, but you might be asking yourself, now what? Today we’re going to cover what you can do to take your training to the next level once you’ve built the habit of being consistent.
If you’re new to the show it might not be a good place to start, most of our other shows are a lot more tactical and about fitness and nutrition, but I feel like this is an episode that needs to be done and it could be one of the most important shows we’ve done so far.
Today is a must read episode and we’re covering one of the most honest and to the point fat loss and exercise books I’ve ever read, Fat Loss Happens on Monday by Josh Hillis with Dan John.
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Today’s a quick one so you can get an early start on your beautiful weekend with the 3 reasons your workout should be under 20 minutes.
It’s Q & A Thursday’s and our question is in from Kay, before going forward I want to let you our listener know this is a different Kay than last and since we have two confirmed listeners named Kay we have to differentiate between the two so this will be New Kay, who asks: Does it matter what time I eat? The short answer to this question is probably not, but let’s dive in and take a look at it from a couple of different angles to figure out what works for you.
As most of our regular listeners know we have a team of trainers, that work with a whole host of people for a variety of reasons, but for the most part it’s people that want to be a little more active and lose a bit of weight in the process. Like anything in life this is never a smooth process and it can be incredibly frustrating when you’re not making the progress you want and you feel like you’re putting in so much effort, but still not seeing the results or everything feels like it’s happening so slowly. Today we’re going to talk about how you can deal with your frustrations and hopefully take a few speed bumps off the road of your journey.
Last week we had the pleasure of doing the ‘Senior Celebration Show’ here in Ottawa, where we had a booth set up and I had the opportunity to meet many older people. It was really interesting to hear their stories, about how they exercise, what kind of injuries and medical conditions they had and like always there were a few ‘crotchety’s’ that didn’t exercise at all and they were not shy telling me all about it. I don’t want you to become old and crotchety.
Last week’s Q & A Thursday’s episode we talked a lot about how I personally eat and we got a lot of questions about my list of foods and why some foods were on my unlimited list when they may be viewed as ‘less healthy’ by many people and why some foods were in my moderate or never eat list when they may be viewed as healthy by lot’s of people. We’re going to explain this a little bit today and hopefully it will help you make decisions about your own lists and choices.
It can be really challenging to eat in a healthy way and to stay at a good body weight at the best of times, but what happens when you’re allergic to certain foods that force you to eat a certain way? Today you’re going to learn how to make good food substitutions when you have dietary restrictions whether it’s allergies or availability, this applies to anyone that needs or wants to make a dietary change.
Fitness For Freedom Show Notes
It’s Q&A Thursday’s and our question is in from Triple Threat Kay who asks: Jonathan, what kind of food do you eat? This is an interesting question because I'm alway’s evaluating how I eat, how I can eat better, and why I eat the way I do, it if that makes any sense at all. This is very personal to me, but hopefully you can find some strategies and tactics that will work for you as well.
We are 131 Episodes deep and over 100,000 downloads strong, which I need to thank you all for listening, learning and supporting us, making us your chosen resource for your fitness and health information. Posting all these episodes has given me the opportunity to see some really interesting patterns that have emerged with respect to what you the listener and active audience member are most interested in, ironically the episodes that have the most downloads are the one’s about when you can and/or should stop exercising, which I find really interesting since this is a show about fitting exercise into you’re daily life.
Today we’re not talking about stopping exercise, because exercise is so important you should always do it at some level. We’re covering our second most downloaded topic, losing weight. Even if you are a ‘healthy’ bodyweight, you still probably wish you had a little more definition in the backs of your arms or to have a slightly firmer and more shapely behind or hey wouldn’t it be nice to see even a slight outline of your abs which are definitely there, just slightly hidden. If these are things you want, you really you need to start with exercise first not how you’re eating, even though changing how you eat plays a far greater role in losing weight, that’s what we’re covering today!
A few years ago I started working with a client that was a little bit over-weight, maybe 20 pounds. Most people would not consider her over-weight at all because although she was 20 lbs. overweight, she still weighed less than the average 50 year old. Over the course of our few years together she lost about 5 pounds and more importantly she started exercising 3 or 4 times a week on her own...
Spring is in full swing and if you're like most people you’re getting out to enjoy the weather! Maybe you’re gardening, playing a little tennis or doing some spring cleaning, moving out all that junk that’s piled up in your garage and attic. Of course this requires moving a lot of stuff upstairs, downstairs, off of shelves and out of garages. Regardless of how you’re activity changes with the weather, there’s a good chance you ended up moving and lifting a lot more than you normally would through the winter. What you probably didn't realize is that all these activities are functional strength training at their best. When you do activities like this, you're actually doing exercise, which is a really interesting concept for a lot of people.
Now let's say for a minute that you're more sore or more sore than you think you should be, doing all this new found exercise. Even if you regularly follow a structured exercise program you're probably a bit sore and that's because functional exercise is functional and you move your body in different ways than your used to! Now wouldn’t it be nice to not be sore after a weekend of gardening or to not have to take several breaks moving your old fridge out of the basement? Today we're going to talk about what functional training is and how you can effectively do it in very little time. I know you don't want to be sore next Monday.