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Fitness For Freedom Tips

Fitness For Freedom Tips is a new type of fitness and health show. We deliver fitness tips that you can apply to your life right away in 10 minutes or less. Lets face it you’re busy and life pulls you in all directions. You want to be healthier, but living a healthier lifestyle is hard. It requires you to change and there is a lot of misinformation out there. We work hard to syphon through it to give you the most sound advice possible and set you up for the greatest chance of success. Jonathan Chant has been working with people to live healthier lives for 10 years now and he’s seen it all. That’s why he founded Fitness For Freedom, your complete online fitness training and lifestyle design community. He pulls out all the stops to help you make the changes yourself. No transformation challenges, no extreme changes just solid strategies to help you make changes that will stick for the rest of your life. Change is constant and you’re going to have lots of questions as you go along that’s why we keep our episodes short so they don’t ‘eat in’ to your already ‘stretched’ lives (puns intended). We try to have some fun with it too! Exercise doesn’t have to be boring? So what are you waiting for? If you’re still reading this you’re definitely interested in the show, so give it a listen.
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Now displaying: July, 2017
Jul 31, 2017

If you’ve been listening for a while we appreciate your continued support and if you’re new to the show, welcome and thanks for stopping by. When most people think about fitness they think of the specific exercises they need to do and they think about having the right equipment to get the most effective workout, but rarely do people take a step back to look at the mental components and the behaviours around fitness that not only help you get faster, stronger or more mobile, but also keep you consistent and motivated. That’s what this show’s all about,  we hope you get some valuable information that is both useful and insightful, that will help you be the healthiest and most active version of yourself. Let’s get on it.

 

A few years ago I started running the fitness fundamentals course at the Ottawa Regional Cancer Foundation where I work with people that have either gone through some form of cancer treatment or have recently completed their cancer treatments and they want to either start exercising or get back into exercising again. When going through cancer treatments almost everyone experiences unfavourable reactions to chemotherapy or intense radiation, it’s not uncommon to have surgeries that permanently affect your body and the lack of energy or sleepiness can be overwhelming, not to mention all the different psychological effects it can have on you. All this to be said once a person has dealt with these changes their goals and abilities are going to be different, which means most likely their exercises will have to be different or at least modified, today we’re answering this question, how do you start an exercise program when your physical abilities have become different or restricted?

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Jul 26, 2017

Now-What-Sheri - A few years ago I trained for climbing Mt. Kilimanjaro. I was 49 and successful! A big bucket list check mark. Since then my exercise habits have gone downhill, become sporadic and sometimes nonexistent. I just can’t seem to find that motivation. I expected it for a few months after achieving my goal, but it’s now going on for a few years. Any suggestions for getting out of this exercise funk?

Starting my Journey - Right now I’m definitely not in shape to be doing much exercise - I was wondering if yoga is a good starting point for me. Does yoga have any other benefit for you than your flexibility? Should I look elsewhere to start getting fit?

Sean - There was a period of time where I was really sick so I stopped exercising and I lost some of my progress. I think I’ve more or less got back to where I was, but was it a mistake to completely stop exercising while I was ill?

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Jul 24, 2017

I know a lot of you listening right now are unemotionally and objectively stepping back and thinking, who is this crazy guy and why on earth would he want to do so much running, but we all have our ‘running’ activities. For some people it might be an unhealthy obsession with getting a heavier and heavier bench press or deadlift to the point of chronic ‘on-again off-again’ injuries. For some people it might be an overly aggressive calculation of calories in and calories out, I think we’ve all witnessed and possibly been this person that meticulously measures their food, tracks very specifically the amount of calories they burn and weighs themselves every day, possibly multiple times a day. To stretch this a little bit further what about the person who works for 10,12 and possibly 14 or more hours a day on a consistent basis, because there are always things to get done, or what about the person who obsessively watches, just one more episode of a T.V show, 3 or 4 times an evening and sometimes over entire weekends where it consumes their entire lives.

As I go through these examples, it’s probably easy for you to unemotionally and objectively step back and say people that fall into one of those categories are imbalanced, until I got to the example that in some way applied to you and even if none of those examples did, there’s a good chance you spend more time than you should doing a single activity.

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Jul 19, 2017

Soda Blues - I’m trying to cut back on pop but water just doesn’t taste very good. I’ve even tries flavoured water and it’s pretty bland. I want to get better but the options don’t seem to taste as good. What should I do?

 

Inconsistent and Annoyed - My exercise habits are terrible. I’ll have lots of motivation for a little while and then I’ll lose it again, so I never make any real progress. I need a more manageable way to exercise that will also make me WANT to exercise.

 

Ow My Back - I very easily get low back pain, it seems to happen a lot. Is there a way that I can prevent - not reduce - back pain?

 

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Jul 17, 2017

I recently returned from the Perform Better Summit in Providence Rhode Island. There were lots of great speakers there and I now have several new tools to put in my tool belt. My best guess is the next 3 or 4 Monday episodes I will devote an entire show to one or two main concepts that I think will be the most relevant for you, starting with this one about mental toughness presented by John Brookfield.

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The Hand Plank for Mental Toughness

The Crab Walk

Jul 12, 2017

Comparative - I have a habit of comparing myself to other people in the gym which tends to make me feel bad, because I’m not as good as them. How do I get myself in the mindset that I don’t need to pay attention to them, if that’s all I can see when I go in?

 

Mental Mystery - How does exercise make you feel better? I’ve heard it helps with depression, how does that work?

 

Snack Fitness - What should you NOT eat before or after an exercise? I feel like I need to eat something before working out but I don’t want to eat the wrong thing.

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Jul 10, 2017

A few years ago one of my clients asked me to join her facebook group. It was a group of people from all over the world that either had some sort of medical condition or had overcome some sort of adversity in their lives and they were trying to navigate their new lives now that things were different for them. She asked me if I could design some exercise programs that some of the people in the group could do, she thought the exercises might be helpful for many of them, I agreed because consistent exercise is the one thing that can help almost any medical condition, even fix or cure the condition directly, it can still help people become more functional and help them mentally as well. So I wrote a few very basic and short exercise programs that didn’t require any equipment, with relatively easy exercises like arm circles, wall push-ups and practicing standing up out of a chair, things that were probably closer to activities of daily living more so than what most people would consider exercise. I posted them in the group forum and went on with my day. The next day when I checked in to see if anyone had any questions or needed guidance there were about 30 comments that were all some form of this:

 

  • I can’t do this exercise routine, because I can’t do this one exercise  
  • This exercise hurts my shoulder, hip, foot, fingers or some other body part   
  • Are there any easier exercises than this, these are too hard?

 

I understand exercise can be challenging and that this group of people would need something especially gentle, so I gave them a program, that was short, basic and basically the same as a program I would give and have given clients in their 80’s and 90’s.

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Jul 5, 2017

Magically Nutritious - I was just wondering about nutritional labels, you’ve done some videos on them and mention a lot of minerals and vitamins - what are the most important ones to be looking out for?

 

JR - I spend about 1.5 to 2 hours a day driving for my daily commute. Do you have any suggestions, besides listening to your podcast, to use this time productively towards fitness goals? Maybe some exercises or stretches that can be safely done while driving or some common ergonomic problems that I should try to avoid?

 

Ready for Greatness - I’m preparing to run my first 10K. Is there anything I should keep in mind, certain ways I should train, anything I should avoid doing?

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Jul 3, 2017

If you’re new to the show welcome, if you’ve been listening for a while thanks for coming back we appreciate that you’ve taken time out of your busy day to listen and hope that in return you get some valuable information and some things that you can apply into your everyday life to be the healthiest and most active version of yourself.

One of our trainer’s Richard just started working with a new client and after their first session she came on our facebook page and posted this and I quote:

Thank you Richard, a bit of torture today but I feel great 

A client I used to work with that was trying to lose weight, would eat a bag of potato chips everyday in the afternoon for a snack, not a little bag, a big bag and after months of trying different strategies to get her to not stop, but just eat less or a smaller bag, I finally asked her why she needed to eat potato chips everyday and her response was - Because I don’t want to suffer and to me not eating chips is suffering.    

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