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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
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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Oct 18, 2017

I'm a really skinny guy, always have been, 6' 145 lbs, high metabolism/high energy. So I'm naturally skinny plus I mountain bike/run regularly. This spring/summer I worked canadian tree planting in BC which if you don’t know is basically hiking and throwing a shovel for 8 hours a day planting 1,000+ trees a day, 6 days a week. It's the most intense work I've ever done. Everyone who does it gets in great shape and loses weight, for me I couldn’t eat enough to keep up with it. Fast forward to August after being back home for a month. I'm working in an office, sitting much more of course, I still run 2-3 times a week and maybe mountain bike once a week, I went back to eating normal. One day I realize I have a little belly, especially when I'm sitting. Having never had anything like this before it has me wondering if the extreme swing in lifestyle has something to do with it? Being summer I was eating more cheeseburgers than usual, 2-3 times a week which I've now stopped. I went from my normal weight of around 144-145 to 150.
I'm 31, which I know means my metabolism could slow down any day, and maybe that’s what happened, is it just coincidence that it's after my intense fitness come-down from the spring/summer?
Body Burner Brody

І rеаd dumbbеll bеnсh рrеss іs еаsіеr оn thе јоіnts thаn bаrbеll sо І'm сurіоus іf thіs іs thе sаmе fоr оvеrhеаd shoulder рrеss?
Strong Shoulders Sam

Video Link to Shoulder Press

Last year I got into lifting and I LOVED it. Never had really lifted anything heavier than a fountain pen for my entire life and got up to deadlifting 350lbs.
A few months ago I had to cancel my gym membership after I got a promotion at work and didn’t have time anymore. Now, things have cooled down and after speaking with my boss, I have indicated that a few times out of the week, I NEED a gym break. So he agreed.
Now I am wondering what to do? I loved Stronglifts 5x5, but honestly, I think I am at the point where I just want to lift to feel good and well, quite frankly, look good. Any suggestions on workouts?
Deadlifting Dan

 

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Oct 17, 2017

I have a client that I’ve been training for a few years now and just this past summer she’s taken up running and she’s improved a lot, at the beginning of the summer she was doing 2 or 3 minutes of running then 1 to 2 minutes of walking to complete 5km, but with her hard work and consistent training she was or is I guess able to run 5km in a row without stopping. However the weather is starting to become a little less pleasant, so she’s started running on the treadmill, which was going really well the first few times she did it she was getting comfortable with her pace and being on the machine and on her last run she was feeling so good she bumped her speed...

 

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Oct 11, 2017

I want to lose fat and gain muscle, but I don’t want to put on any more weight, is it possible to slowly lose body fat % and gain muscle mass while consuming calories around maintenance? How much slower would this be than a bulk and then cut cycle?

Wants to be leaner - Luke

Is it better to do strength training before cardio or is it better to do cardio and then strength training?

L

What’s better, doing a strength program that is 3 times a week vs. 6 times a week? I heard that really all you need is 3 and more than that is really a waste of time.

For some context, let's assume that a theoretical person, right after cutting to 10% bodyfat, goes on a bulk for a year. He has perfect execution and progression on all lifts and never misses a day.

What will the actual difference be after that year when going on a 3-day routine vs. a 6-day routine?

I know you won't be able to lift twice as much, or have twice the muscle. But how much more will the 6-day one actually give you regarding strength and aesthetics.

Volume Vince

 

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Oct 9, 2017

I’ve done a few episodes about goal setting usually under the premise that goals in and of themselves are more or less a waste of time, at least in the standard way that most people think about goals - I want to lose 40 lbs. in 6 months or I want to be able to do 10 push-ups in 10 weeks.  I know that this flies in the face of what most other personal trainers, health coaches and self-help gurus might say, that a goal needs to be specific, measurable, attainable, relevant and timed or more commonly known as the acronym SMART. The problem with most outcome goals is just that, they’re outcome goals...

Episode 143

Episode 226

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Oct 4, 2017

I overworked out. I pushed myself way too far than i should have in weight training. Now i'm feeling quite broken.

But I'm currently on a cut so I'm tracking my calories and keeping them low. Should I eat more today? Would it help my recovery? Or do I just have to deal with it.

I’m not talking about more protein to "build more muscle". But more calories for recovery.

Cutting and confused

 

Recently I have taken up cycling in an attempt to lose weight. This and just eating less is showing positive results. I bike every other day and was wondering on the off days if I could run or do I NEED those days for rest?

Weight Loss Wilma

 

Jonathan, thank you for doing this show I find it really helpful and try to catch it every week, even though I do miss it sometimes :( I stalled hard at a 175 pound overhead press, how much weight until you first stalled and how did you break through your plateau on overhead press?

Stuck in Sarnia

 

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Oct 2, 2017

In last weeks show I reviewed a study about the effects of a ketogenic diet on endurance athletes and whether or not it had an effect on their ability to cycle for extended periods of time, at around 60 to 65% of their maximum capacity, if you’re interested in hearing about my thoughts and the results of that study I definitely recommend you check out episode 305 and for interests sake the name of the study is: The human metabolic response to chronic ketosis without caloric restriction: preservation of submaximal exercise capability with reduced carbohydrate oxidation, and don’t worry if you didn’t get that I have a link to it in the show notes. I’m not going to cover the author's conclusions or the results if the study today because I did that last week, but I did find some very interesting things with respect to blood work and basic physiology that I think many of you will find interesting and we’re going to cover those today, but since reading findings can be a little bit boring we’re going to do something different, I’m going to ask you a question, you’re going to answer it and then I’m going to go through what the study says the answer is.

The Ketogenic Study

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Sep 27, 2017

When trying to lose weight, do you add extra calories to account for exercise? For some context,

I'm 22 year old female trying to lose weight. I downloaded MyFitnessPal and entered in my stats. I was given 1750 calories to work with and my macros I split to 40/30/30 for Carbs/Protein/Fat.

My question is, since there is an activity option to enter in your exercises, are you supposed to enter in your workouts and eat the extra calories? Are those designed to fit in your plan to lose "x" amount per week? Or are you just supposed to eat your calories for the day and use the exercise as an extra deficit?

Double Check Chelsea

 

For the longest time, calculating my Total Daily Energy Expenditure (TDEE) doesn't seem to match how my body reacts to certain caloric intakes. I'm 5'9, 158 lbs with with 14-15% body fat. My final average TDEE is 2,642. I currently eat 1,800 calories a day and stay the same weight. If I eat 2,642 and keeping the same 5 day lifting regiment, I feel I'd definitely gain 1-2 pounds a week. I gain and lose weight extremely easy. How accurate can TDEE calculators be? How close should I pay attention to mine?

Trouble Understanding My TDEE

 

I've been an avid gym go-er since last September. Consistently going 5-6 days a week doing various strength routines, but in mid July I decided to take a break and finally get rid of the bulk that I had accumulated over the previous 10 months. I lost about 20lbs doing various cardio exercises, ignoring the gym completely.

I've started to go back to the gym, and am trying to ease back into things. Thing is, holy crap I lost strength. Pretty much every exercise I do is considerably weaker than what I had been doing. I've lost a good 10-15% off all my lifts.

After an extended break how long will it take me to get back to my normal strength levels? Any advice?

Returning From a 2 Month Break

 

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Sep 25, 2017

This isn’t a must read episode for The Art and Science of Low Carbohydrate Performance, it’s more of a review of a research article the book cited. That’s right there was a citation that I thought was questionable so I tracked down the original study and decided to critically analyze it to see if what the authors were saying was true and if this was a legitimate study that I could take seriously. The line in the book that got me questioning the citation was this, that when elite cyclist were not ketogenic adapted they were able to pedal a bike at over 900 kcal an hour for 147 minutes and when they were ketogenic adapted they were able to ride on average for 151 minutes and that this was not statistically significant, to which I said neh, neh that is a 4 minute difference which I know doesn't sound like a lot but if these elite cyclists were in a race that would mean if the keto group were in first then the rest would be somewhere between 1.5 and 2km behind them which in the elite cycling world is a huge difference, so different the T.V crews wouldn’t even be following the non keto adapted group, so I wanted to dive in and see what this study was all about.

 The Ketogenic Study

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