So the crux of this weeks question is this, How can I control what I eat when I’m not in control of my environment or the food being served?
Today is a must read’s episode and we’re talking about the 7 Habits of Highly Effective People by Dr. Stephen R. Covey, this is not technically a fitness or health book, but more like a self help book, if I’ve learned anything in my last 10 years of teaching fitness, not exercising is a time management problem and a thinking problem, not a knowledge about fitness problem, so we’re going to focus in on that part of the book today, stick around, you’re not going to want to miss this one. Not only do we talk about the book but we give you some things you can apply to your life right away.
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First things first, I know you probably say you want to lose weight, but what you’re actually saying is that you want to lose fat. I know it may seem like semantics to the average person but language is powerful and can affect you in many sub-conscious ways the exact same way as negative self-talk can.
The long and short of it is this, exercise intensity is what your heart rate is as a percent of your maximum heart rate while you’re doing exercise. How you decide what intensity you should be exercising at really depends on what you want to get out of your exercises.
Osteoporosis is a disease that mostly effects woman but can also effect men, the older you get the more at risk you are. Osteoporosis effects your bone density, your body uses tiny pieces of your bone to keep your body alive and when you’re younger it’s very good at growing and replenishing that bone, but over time as you age your body becomes unable to replace bone as quickly as you lose it. At a certain point in time the density of your bones can decrease enough that they become more brittle and you’re at an increased risk of getting a fractures. When this happens it’s called osteoporosis, luckily it can be prevented and the sooner you can start the better.
What is Rest Pause Training?
Rest pause is a bit like interval training but for your muscles, it is one of the best ways to ensure you're taking your muscles all the way to failure and creating maximum overload in them to break them down and force them to come back stronger.
So how do you do it?
Alright, so the bridge version of this question is this, is it bad to workout at home? And my answer to that question is, it really depends, it depends what your goals are, it depends if you have enough space for your abilities, it depends how many distractions you have at home, it depends if you can be motivated enough to exercise at home and it depends what’s convenient for you.
So, do you need to do AB workouts to make your abs show? The short answer to this question is yes, but abdominal exercises by themselves aren’t enough.
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Front Plank on a Stability Ball Video
Small wins come in all forms so take a minute to celebrate yours when they happen and trust me when I say this, you have improved way more than you realize.
Warm-ups are very important and for the average person they should only take about 5 minutes.A warm-up is a series of exercises you do before you perform your actual workout or activity. The warm-up is a very important and often overlooked part of a workout.
Everyday you eat food, not only do you eat food but you probably eat the same foods 90% of the time and you don’t even realize it. I’m going to give you 5 strategies today that will help you eat less.
Almost everyone wants to lose a little bit of weight, but what percent of that comes from exercise and what percent is nutrition.
Just listen to this episode to find out!
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Today is a Q & A weekends episode and our question is in, from Suham, What is the minimum amount of exercise needed to maintain health – avoid diabetes, hypertension etc.? That is a great question Suham and we will get to it in today’s episode so don’t go anywhere.
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Here’s the deal, Slim by Design is a book about how you can redesign your life so you eat less without thinking about it. In other words control your environment so you don’t need to rely on willpower or any other crazy diet schemes. What I love the most about this book is that everything is backed up by science with hard numbers in the research they’ve done, it’s suggestive not restrictive and you can apply it to any form of eating whether you’re actively trying to lose weight or not.
http://www.slimbydesign.org/
I think everyone wants to be a little bit healthier and a little bit more active, but that requires change, today we’re going to talk about how you can change your identity to become a healthier version of yourself.
The concept of losing weight is actually really simple burn more calories than you eat, but if you’re like most people you realize there are way more factors that play into it, which is why exercising to lose weight will only take you so far. In order to understand the role exercise play’s in weight loss you need to understand what exercise does to your body.
https://www.youtube.com/watch?v=iFixzPbavj4
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So what is a plateau? A plateau is a period of time where you become stagnant or unable to improve any further, if we’re talking about lifting weights it means you’re unable to lift a heavier weight or lift the same weight more times. This is a really common problem that I see people deal with and it’s really important to handle because plateaus usually mean lost motivation, which means less exercising which means you’re losing out on all the great benefits exercise has to offer. Here’s how to overcome them!
Let’s start by pointing out the obvious, breathing is really important. It is required for your body to get oxygen so you can perform your best and use your energy the most effective way possible. Different types of exercise require different types of breathing and that’s what we’re going to talk about today.
Motivation is multi faceted and there is no single reason you would choose to do a certain activity or act a certain way, meaning there are several reasons why you do what you do. One of the biggest indicators, if not the biggest indicator as to why you do what you do is based on the feedback you receive. So if you’re trying to change something or live a more healthy lifestyle you need to give yourself feedback that directly supports this way of living.
Motivation is not something you find it’s something you develop that operates on a spectrum so build systems and join a community that shares the same values that you have, so you can move your way to being more motivated on that spectrum.
It’s Q & A weekends guys where we answer your question! If you would like your question answered on the show please send us an email to info@fitnessforfreedom.com. This week we have the most asked question we get when people visit our site, I’m not sure what to do or where to start, can you show me?
The biggest problem I find people have with treadmills or any kind of stationary cardiovascular equipment is just that, it’s stationary. You’re doing a whole lot of work but you’re not visibly moving forward so right off the bat you have subconscious or quite possibly conscious cues working against you. So we need to find ways to overcome that, this means finding ways to distract yourself from what’s happening and giving yourself feedback about how you’re improving.
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Running on a treadmill has a lot of great benefits, you don’t have to worry about the extreme cold or wind, if something bad happens you can stop immediately and the track is completely level, this means you don’t have to worry as much about rolling your ankle or slipping. It’s just a more comfortable run when you can’t handle the elements of the outdoors. Today we're going to talk about how to do it safely, efficiently and effectively.
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Exercise has a lot of great health benefits but I don’t know exactly why you should exercise because everyone exercises for different reasons, so let’s talk about what exercise does for you and then you can decide why you should exercise and live a more active lifestyle.
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