Deb - The hardest thing for me with health goals is sticking to the program...what do you do when you go back to old habits and wind up sabotaging yourself?
Ryan - What effect does caffeine have on exercise, if any? Is it bad to drink coffee before exercising?
Nancy - My dad is undergoing chemo for throat cancer. He lost 40 pounds, and wants to work with a trainer to build muscle back. Is there anything I or he should tell the trainer to watch out for or consider when training him?
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Last week I was working with a client and during this particular session she was working very hard, I mean she always works hard, but during this particular session I wanted her to really feel like she worked out and accomplished something by the end of it, because on that day I could feel that she needed an accomplishment pick me up.
We went for a 20 minute walk where I set the pace so she could just barely keep up. After that we got into strength training and I had her do a lot of corrective exercises for her posture, which she finds incredibly challenging and compound or full body movements so her entire body was engaged. I thought she was having a really good session, her form was good and she was keeping up with the torrent pace that I had set for her, then with about 10 minutes to go as she transitioned from one exercise to the next she said she needed to take a break just to catch her breath for a second, which was of course fine she’d hardly taken any breaks up to that point. But as she was catching her breath she said this, ‘I’m really out of breath, why isn’t this getting any easier, I’ve been doing this for a long time it should be getting easier, I bet you never get out of breath like this.’
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Pat - I have arthritis in my right hip. I work with a trainer who has me doing some exercises, but it causes me pain in my right leg when I move it the wrong way. I want to keep doing leg training - should I start looking at using equipment to help me?
Ally - I am in my late 50s. I go to Pilates classes but I’m wondering if that’s enough to keep me fit. Should I be looking at other types of classes or a trainer also?
Brenna - Is there any way to increase my metabolism? Now that I’m older it’s slowed down - but is that something I can change?
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Have you ever been in a gym and seen a really muscular guy doing a lot of pull-ups really fast, but if you look at him closely you see that he’s really only moving his body about 6 inches in either direction and then when he hops down, despite being ‘strong’ his shoulders are so anteriorly rotated forward, it looks like he would have trouble scratching his chin?
or
Have you ever been to the mall at 9am and watched the seniors walking groups, where some people have shoulders equally rolled forward, yet others are able to stay upright and swing their arms with swagger? And yes 80 year olds can have swagger. My best guess is you have. So what makes some people closer to the hunchback of Notre Dame and others closer to a military man in his prime?
You guessed it, shoulder and spine mobility.
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Tracy - Outside of weighing myself, what are some good ways for me to measure my improvement? I’m not worried about weight exactly, I just want to feel healthy. How can that be measured?
Yasmin - I don’t like restricting my food but I know I don’t eat great. Is it possible to exercise enough that my diet doesn’t matter?
Dan - For someone just recently getting into strength training, what should an exercise set look like? Specifically how many exercises should I do in a set and what are some good ones to target everything?
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As some of you know, my wife and I had the pleasure of welcoming a new son into the world last in November and if you want to hear that story or missed it the first time around I recommend you go back to Episode 212 where I lay it all out.
Since then we’ve had to make a few adjustments, we don’t get as much sleep as we were, getting out the door takes 15 minutes instead of 3 minutes and an hour and a half gets dedicated to putting our son to sleep every night, which is time I would normally spend working. So things are a bit different now that we’ve put little Cooper Stanley in front of some of our own needs, that being said one place we haven’t entirely put his needs in-front of ours is the area of health and fitness and that’s simply because we wouldn’t be much good to him if we were, sick, immobile or worse 6 feet under, but to keep our fitness levels on track we’ve had to make some significant changes and modifications to when and how we exercise and prepare our meals, because it’s been a significant adjustment and one that, at this point I can only imagine will get more challenging once he gets into school, starts joining clubs and playing sports. Today I just want to share with you a bit some of the changes my wife Tiffany and I have had to make in order to maintain and in her case recover/get back on track, now that we have another person we need to consider.
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Jason - I read somewhere that the average push up loads around 60% of your bodyweight onto your arms. If I weigh around 100 kg, and can do 15 push ups, should I be able to bench press 60 kg for around the same number of reps without prior bench pressing?
Alison - I want to burn more calories. I only like to do cardio, but it’s not doing enough. How much of a difference would it make if I add weight to my cardio routine?
Mandy - Even though I have been doing exercise and losing weight, I still have a big belly. I know I weigh less than before but it doesn’t show very well. How do I trim my gut?
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If you’re someone who’s tried to lose weight there’s a good chance that at one point or another you decided to go on some sort of a diet, maybe it was Weight Watchers, Paleo, South Beach a shake diet of some sort, I don’t know what you did, do or have done, but I do know this, there are hundreds of choices and most of them focus on really restricting or eliminated certain kinds of foods or severely restricting your calories which is fine, if you want to lose weight at some point you have to change how you’re eating and this usually means eating a higher quality of food and a lower quantity of food in one form or another. But here’s where most diets fall short, they focus almost exclusively on some combination of giving you a list of foods you can and can’t eat or telling you how much of those foods or food in general you can eat, but they almost never talk about the skills required to make those changes a little bit easier, so before you dive into your next diet I want you to consider mastering, yes mastering at least two of these skills before making the leap into the diet abyss and maybe, just maybe you’ll have more of a fighting chance the next time you try to change something about the food choices you make.
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