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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: Category: fitness
Oct 10, 2018

Topic suggestion from Krysta on our Facebook Page. I’d love to hear about set\rep amounts and the weight of the weights for different goals such as losing weight vs building muscle ... I’ve been told it’s different!

Thanks for this topic Krysta, it’s been a while since I’ve covered and although my views are more or less the same as they have been for the last 10 years, there are some differences, as well, I will talk about where the confusion comes from, so that as you the educated and informed consumer are going through the information you can draw your own conclusions or decide whether or not something is relevant to you. I will start with the reps for weight loss topic because it’s the most straightforward... 

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Oct 1, 2018

Have you ever set a goal and then felt like you’ve fallen behind on achieving that goal?

It’s a phrase I hear all the time,

I’m behind on my weight loss goal…..

I’m behind on my training…...

I’m behind on my career…….

I’m behind…..I’m behind…..I’m behind…..I’m behind in life 

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Aug 27, 2018

Today is a must read episode Endure: Mind, Body and the Curiously Elastic Limits of Human Performance by Alex Hutchinson. Hutchinson tries to tackle this complex question, why is it that more people don’t die doing exercise or maybe put a different way, if you run a race and give it everything you’ve got and come in second by say 1 second, why are you still alive? I mean you still have energy left over, because you’re still able to walk around, you may be dehydrated, but you’re not so dehydrated that you’ve turned black and gaunt....

 

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Aug 22, 2018

Let’s picture this for a second, you’re in the gym you’re exercising, you do a bit of jump rope, then you quickly shift to lunges, then to a plank, you hop up into squats, then you hit the floor to do some push-ups, you’re working hard, you feel your heart pounding, you start to feel yourself sweat, you see a drop hit the floor and you think...

Endure by Alex Hutchinson 

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Jul 30, 2018

I was training a client the other day and she was talking about how dissatisfied she was with how she felt, she wasn’t happy with how things were going, as in how she’s not able to do some of the things she could do even as recently as last year and she still can’t find the motivation to do some exercise on her own. Before I could say anything, she then followed it up with, ‘I think I might like to walk, but I can’t go far enough for it to make a difference!'...

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Jul 16, 2018

I started hitting the gym back in September 2017, I was very weak back then so I started with 30 lbs overhead press and now have made very little progress, that is after 11 months I've reached 80 lbs now and the progress seems to have halted . What should I do? M 19 Started at 140 lbs now after 11 months am 150 lbs Height - 175 cm

I think most people can relate to this in some way, where you start exercising and you feel week at first, but you stay relatively consistent, then over time you get stronger and stronger, but eventually you get to a point where you stop making progress or hit what I would call a plateau. The real question this person is asking is, What do I do when I plateau? In this case it’s about the shoulder press, but the same principles always apply regardless of the specific exercise you’re doing.

The Shoulder Support Exercises

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Jul 2, 2018

I was working with one of my clients the other morning and they were talking about how during the week they had tried to or had good intentions of doing some exercises on their own, but they were unable to ‘drum up’ the motivation to do anything. Before I could get in there to ask my questions, about what they thought they could do differently to make the exercise more manageable or help them find some motivation for the next time, they followed it up with this question - Jonathan, How do you stay motivated to exercise?

 

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Jun 18, 2018

I’ve lost some weight, but when I look in the mirror all I see is my fat and how fat I am.

I’m in smaller clothes, but I’m still disgusting. If only I could lose all my weight then I would be happy.   

Betty, can you take me through your inner monologue, what else do you tell yourself when you look in the mirror.....

 

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Jun 4, 2018

‘I’m not as strong as I used to be. I really need to start exercising, but exercising is so hard’

‘I know I shouldn’t eat this, but it tastes soooooo good’

‘I wish I could get out of bed early, I know I would get more stuff done, but staying in bed is so cozy’

Does any of this sound familiar? Of course it does, it’s that little little voice inside our head that says.....

 

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May 21, 2018

I have a client I’ve been working with for about 6 months now, she had been working with another trainer for about a year before that and lost a lot of weight right out of the gate, but had plateaued and she contacted me to switch things up or get a new perspective. This is a common problem for a lot of people, I thought I would cover it here, share my approach, show how it’s a bit different and talk about the results, which I think will be surprising for most people.  

 

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May 7, 2018

Here’s the email question from Slow Progress Sam we’ll call him,

I’m a 33 year old male that weighs 167 lbs. and is 28% body fat. I’ve been dieting for 71 days and lifting weights for 40 days, following a very basic beginner strength training program. My stomach has gone down, but after strength training for 40 days shouldn’t I look more muscular?

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Apr 23, 2018

Of course this is all well and good, but what if you’re red lining all the time or you’re maxed out from the time you wake up in the morning until the time you go to bed at night? If that’s the case you can zoom out as far as you want, but that’s not going to be helpful for you. Today we’re going to go through a few things to consider or look at in your life and give you some strategies that can hopefully help you make some better or at least healthier decisions.

 

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Apr 9, 2018

When we do an assessment or an initial intake with a new client we go through their goals, expectations and generally what they’re looking to get out of our relationship and an exercise program or fitness routine. Through this assessment we usually cover how much the person may or may not have exercised in the past, how active they currently are and what barriers they may have to starting an exercise program. What we’ve found is that two of the biggest barriers are a lack of time and motivation. I would even make the argument that a lack of time is probably a lack of motivation as well, at least in most cases, but not always....

 

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Mar 26, 2018

Athletes will sometimes call this the zone, I know that one time a sat down to write a blog post and I wrote 3 or 4 pages in about 45 minutes, but it felt like only a few minutes had actually passed. I’m sure most of you have experienced this in one form or another, this almost magical feeling where you feel like you can not only accomplish anything, but also enjoy doing it.

To me this seems pretty obvious, who doesn’t want to spend more time enjoying what they're doing? But there’s also another level here, how can you create flow doing activities you don’t naturally love, because the reality is that most people spend most of their days doing things they don’t particularly care to do and sometimes try to actively avoid doing things they know will legitimately make them feel better and bring them happiness, contentment, satisfaction and a better overall feeling of well being or health.

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Mar 12, 2018

As many of you know I work with a lot of clients that are trying to lose weight, I have one client in particular that has really been struggling, her struggles are bothersome or upsetting (I’m not sure if that’s the right word, but it's the one I’ll use) because there was a time when she had made a lot of positive changes in her life...

Episode 54: Getting Partner Buy In

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Feb 26, 2018

Last Thursday night I went on a bit of an eating binge, which happens from time to time...

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Feb 12, 2018

A couple of weeks ago I got a phone call from a potential client. Like many of these phone calls it went something like this,

Hi, I’m out of shape and I need to lose weight, I’m really interested in the services you offer I have kids and I don’t have time to get to the gym, but if someone could come to my house a couple times a week that would help me stay focused and accountable. I mean I realize that losing weight is mostly nutrition, but I know if I exercise then I will eat less because I won’t want to ‘waste’ my exercise. Plus, I already know what I should be eating and how much I should be eating, I’m just not doing it.


I want to focus on that last statement for a minute, I already know what I should be eating and how much I should be eating I’m just not doing it...

 

Episode 2 - How to Focus on Behaviours Instead of Outcomes to Improve Your Fitness

Episode 128 - How to Find Exercises You LOVE as Your Goals Change

Episode 241 - How to Practice Life

Episode 309 - Changing How You Look at Goal Setting

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Jan 29, 2018

Now, this past week was my first full week back working, working out and running and it was really tough, I managed to keep my upper body strength close to the same, but I’m tiring much more quickly and my muscles are much more sore than they were in the month before Christmas, on top of this my leg strength feels like it’s shot, I’m scared to do any variation of squat with heavy weights because I’m afraid my ego won’t be able to handle this, and my first run back was abysmal, it took me 35 minutes to run almost 3 miles and I had to walk several times. This is more than 15 minutes slower than it would have taken me to cover the same distance 2 weeks before Christmas, I was demoralized by it and I strongly considered taking a break from running, because my attitude in that moment was - ‘what’s the point I don’t want to feel like garbage when I do this and it will take me months to get to the speed I was running before.’

 

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Jan 15, 2018

It’s a new year and for me this is a time of reflection, thoughtfulness and trying to figure out if I’m living the way I want to live and accomplishing the goals that I want to accomplish. Not only in my own personal health and fitness, but also in the health of my relationships with my family and close friends and also in the strength and direction of Fitness For Freedom.  

I think a lot of people take the time to do this, I mean I hope that many people take the time to do this, since you’re listening to this right now I can only assume that you’re at least interested in being a healthier and more fit person. To be clear I’m not talking about New Year’s resolutions or some kind of a SMART goal...

 

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Dec 20, 2017

MrTwinkz is a middle aged man that works in an office environment, he’s 6’2” and weighs 106kg or about 230 lbs which is probably a little bit overweight depending on how active he is. Back in March he was diagnosed with pneumonia and now from that he has asthma and COPD, aka. chronic obstructive pulmonary disease, which means the tubes that carry the air into and out of his lungs are more narrow than they are supposed to be...

Transcription of Episode with Bonus Media

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Dec 11, 2017

Fast forward to two days ago and she comes home after a workout while I’m making dinner and she comes into the kitchen to tell me how it went and I hear rustling in the living room, like whiskey our dog is getting into something he shouldn’t be getting into. So I ask her if she bought any food he could eat and she responds, ‘Oh yeah so she grabs the bag from him and brings it to the kitchen and it’s a giant bag of...you guessed it bagels, actually 30 bagels to be exact...Not a good start.

 

Episode 288

 

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Nov 27, 2017

I just finished reading the Obesity Code by Dr. Jason Fung and as the title suggests this book is about obesity, more or less how it happens, the nuances around it and what you can do about. It’s a long book, but it’s not a heavy read and although he covers a lot of very well researched scientific concepts that can get complicated, he’s very good at relaying the information in a palpable, interesting and slightly humorous way, which is the reason I prefer this book over other similar books I’ve read. Today I want to cover the main point of the book or the biggest take away that I think is the most important so that even if you don’t read the book you can still understand it’s version of why obesity happens and you can still apply some of the concepts and principles to your life.

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Nov 14, 2017

After I put my son to bed I often come down to my little home office to get a little more work done before I put myself to bed. Usually I save mindless admin tasks for this time because I have trouble focussing on anything that is deep and meaningful and I can’t do anything that requires research of any sort because then I might end up on youtube watching videos, that don’t do anything to move my mind or life forward. Actually, for the most part not only do they not help me move forward, but it also means the tasks I’m supposed to be doing are going to take a lot longer than I anticipated, which means I’m going to be up later than I anticipated, which means I’m much more likely to snack on something I shouldn’t be snacking on and that’s exactly what happened last Thursday night...

 

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Oct 23, 2017

I’ve had the opportunity to reflect a lot over the past few months about what it means to change and redirecting my priorities, and I’ve had to look back at why I do certain things out of habit or in other words how did I create a habit the way that I did, and what were the steps I took.

And the truth is this is how it happened, I said this is important to me, then I set up my life or my environment in a way that supported that change, until it became a full habit. I recently started...

 

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