This is the short story, of the birth of our first child. This episode is very different from our other episodes and probably not a good place to start if you're a first time listener.
We work with a lot of people who are trying to lose weight or become stronger and get in better shape. When we first start working with them we talk about the importance of them being able to control their environment. The problem is that once we talk about it and we feel like our clients understand they'll say, ‘Now that I understand I don't need to worry about controlling my environment, because now that I know what my tendencies are I just won't do it and I will do what I’m not supposed to, instead.
Unfortunately this mindset change turns a relatively easy strategy to follow into one that is almost impossible. It is much easier to control your environment than it is to rely on willpower especially when you’re first starting to make a change. That’s what we’re covering today, so don’t go anywhere.
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When I was a teenager I used to work in a lumber mill, where I would have to carry big logs around the yard and put them in designated areas depending on whether or not they were being turned into boards, studs, scraps or whatever. Now these logs were so big it would often take 2 or 3 of us to carry them to their designated spot, but once they were cut into smaller pieces then one of us could easily carry them to wherever they needed to go after that, we called this process chunking and it turns out you can apply it to your fitness program in a multitude of ways to make it easier, pun intended, let’s cut to it.
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We’re back with another Free Wheel Wednesday’s where we answer 3 of your questions rapid fire style. Carmen’s in to help ask the questions, if you love it, hate it or have a question you would like answered please send us an email to info@fitnessforfreedom.com Alright, let’s cut to it.
Q1: Haley - What are the top 5 exercises I can do in my apartment to get in shape?
Q2: Grace - Why is it bad to do ab workouts every day?
Q3: Ian - What is the easiest ways for a ‘hard gainer’ ectomorph to gain weight?
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The concept of making a change is really simple if you want something to change you just change it. If you want to lose weight you eat a higher quality and lower quantity of food, if you want to become stronger you do strength training exercises, but as you and I both know making these changes isn't easy in fact for most people it's downright challenging. It's why we started the show and it's what we're talking about today, how to use pain points to make a change and some things you can do to avoid those pain points altogether.
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Almost every diet I’ve seen and most healthier lifestyle changes that involve losing weight usually require you to restrict your diet in some way. This makes sense because usually to lose weight you have to either eat less food, different food or most likely a combination of the two. The main problem with restrictive diets is just that, they’re restrictive if someone tells you that you shouldn’t or worse can’t eat something you immediately want it. Today we’re going to go through a new strategy that doesn’t restrict anything, I know it sounds hokey, but hear me out for this one.
Also it’s Funday Friday so stick around, because we are giving one lucky listener that left us an iTunes Rating and review a free lifetime membership to our online fitness and lifestyle design community. Alright now let’s cut to it.
Mike T. Nelson: http://miketnelson.com/about_mike_nelson/index.php
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We’re back with another Free Wheel Wednesday’s where we answer 3 of your questions rapid fire style. Carmen’s in to help ask the questions, if you love it, hate it or have a question you would like answered please send us an email to info@fitnessforfreedom.com Alright, let’s cut
Q1: Dan - What is the best routine to get six-pack abs in 2 months?
Q2: Trish - What can happen if you don't get enough sleep?
Q3: Mandy - I want to do pull-ups, but physically can’t. What’s the best way for me to start training?
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Most people have trouble making a change stick, this often leads to frustration and feeling at a loss that you can't get the results you're looking for or stick to the changes you’ve tried to make. For some people this is losing weight, for some it's becoming more active for others it could be getting stronger. Regardless of the results you're looking for or the changes you're trying to make they almost always need to come incrementally. Today we’re looking at the push-up and how the process for achieving a higher difficulty of push-up is the exact same for making a change anywhere else in your life.
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We all talk to ourselves, in fact have entire conversations with ourselves, I might even go out on a limb and suggest that we talk to ourselves way more than we talk to other people, hmmm what am I going to have for dinner tonight, Gerry has hockey and I didn’t take anything out of the freezer, but we do have fresh asparagus, and maybe we’ll try it with that new quinoa pasta I found, hmm where does quinoa come from, my trainer says it’s a carb, but I could have sworn I read somewhere that it’s a nut or is it a seed, yeah it’s a seed.
These types of conversations happen in a flash in our brains several times an hour and possibly a minute, so yeah we talk to ourselves a lot. Most of it’s pretty harmless like I talked about in the above example, but what about when we use it in a way that has a negative impact on our behaviour, especially when we’re consciously trying to make a change, that’s what we’re covering today, and if you want to talk to yourself differently you need to listen to this episode.
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Q1: Inna - Is it true that when you miss a meal your body goes into "famine mode" and stores more fat from the next meal than it normally would?
Q2: Zach - Does being overweight affect actual effectiveness of lifting weights?
Q3: Brent - Are there ways other than using the hanging bar, planking, and yoga to exercise without moving my body?
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Every once in a while a video will pop up in one of my social media feeds that says you shouldn’t be sore after a workout and that if you are, you’re doing too much. Well I’m going to challenge that notion today, because you do have to be sore at least sometimes otherwise you’re not pushing your muscles hard enough that they need to adapt. I know you can’t wait to hear about all the reason you should be sore so let’s get to it.
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We talk a lot about all the things you should be doing during a workout and the changes you should make to eat better and be a healthier person in general, but what about all the things you shouldn’t be doing? There are some things that can be detrimental to your movement, recovery and health after you workout. Today we’re covering the top 5 things you shouldn’t do after a workout, so don’t go anywhere.
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Q1 - Lindsay - What's the best food to eat while trying to lose weight?
Q2 - Stinson - What kind of push-ups work the abs?
Q3 - Become Jacked - How do I further develop my latissimus dorsi muscles?
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We all go through periods of time where we struggle saying NO to those delicious treats and snacks we know we shouldn’t be eating, cakes, crackers, chips, cookies, french fries, you know what I’m talking about, today we’re going to cover a little strategy you can use that will help you to say no to those things you're trying not to eat and say yes to the things you are, I know you’re ready so here we go.
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Q1 - Macy - Is it okay to workout in the morning and then not eat breakfast, then go to work?
Q2 - Quinton - What are some signs of a good workout?
Q3 - Gabby - I've been going to the gym every day for a year and I don't see any change in my physique. What am I doing wrong?
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You can't argue with the importance of sleep, but I think most people still underestimate how important it really is or can't tangibly say what’s so good about it even though everyone knows that amazing feeling of waking up after a phenomenal night’s sleep. Today we have Blaine’s story, of course that’s not his real name, but he is a real person and there are aspects to his story that everyone can relate to and we’re going to especially zoom in on how sleep has effected him in a very tangible way, so here we go.
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On Wednesday our last rapid fire question was a bit of a doozie and one that I feel warrants more of an in-depth look, it’s not a fitness question per say, it’s a human interaction question that basically boils down to this, when you make changes in your life you become a different person and when your friends and family see this there are a few different responses they could have:
We’re going to navigate through these things together to try and figure it all out. How to spot these different circumstances and how you can approach each one of these situations to get the most positive outcome possible. I personally think this is one of the top 3 most important episode’s we've done because it affects everyone on some level.
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Q1 - Lindsay - What's the best food to eat while trying to lose weight?
Q2 - Stinson - What kind of push-ups work the abs?
Q3 - Become Jacked - How do I further develop my latissimus dorsi muscles?
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Motivation isn’t something that you can find or get. It’s something that you have to build and generate momentum with. Often the hardest part of generating motivation for yourself is taking that first step. Today we’re going to go through the top 4 unique things you can do to turn exercise into a game, that will not only help your exercising become more fun, but will also entice you to get over that initial motivation hump, now let’s get to it.
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I have a little announcement to make before we get into the meat of the show, on our website fitnessforfreedom.com we put a little series together called 7 Days to a Healthier You, it’s totally free and if you’re looking for a little more structure or tactical things you can apply to your life I highly recommend it. All you have to do is click the link on our website fitnessforfreedom.com or checkout the shownotes to sign-up. Now, let’s get to it!
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Q1 Denise - Is there a significant difference between lifting 10 and 15 reps, I’m afraid I’m going to get bulky if I do too many reps?
Q2 Greg - I don't have access to weights, but bodyweight exercises don't make my legs sore enough. What can I do to make them stronger or feel more sore? |
Q3 Janet - If you could, what would you tell your 20 year old self about exercise?
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For those of you that don’t know Penn Jillette is a magician and entertainer. He’s the vocal and boisterous half of the Penn and Teller duo and if you’ve ever seen him perform you know one thing for sure. He speaks his mind and is skeptical of everything. Over the course of the last couple of years he’s lost over 100lbs. On the surface he did it in a way I don’t typically advocate, but there are definitely some subtleties to the process that I do, which is what we’re covering today so don’t go anywhere.
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Two weeks ago I was at the grocery store, I had already been there for about 30 minutes when this happened, I was standing in the same spot for at least 3 minutes trying to make this decision, do I or do I not buy these crackers. Stick around because we are about to go through some mental game madness to see which direction I went. I already know what happened and I’m on the edge of my seat, so let’s get to it.
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Bradley: Sometimes, I feel excessively sore after I workout. Usually my muscles hurt for a couple of days. What can I do to decrease the amount of pain or discomfort I feel?
April: Will doing squats make my bottom rounder?
Abdul: Is it bad for your arms to lift weights everyday?
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Most people that are able to successfully change and maintain their better or healthier habits whether it be to eat healthier, exercise more, get a better night’s sleep or be more productive at work, have one thing in common, they make some sort of a plan, stick to it and roll with the punches when it doesn’t work out. Whether it’s planning out their meals before they go to the grocery store, scheduling their workouts for the week or having a contingency plan in place when they’re at a social event when they know people will literally be throwing the fattiest and most calorically dense food directly in their faces. Obviously we have varying degrees of control over each one of these situations and today we’re going to go through some strategies you can use to plan for similar situations that happen in your life. So, let’s cut to it.
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