Today we're talking health washing - what it is, and what you as a consumer should look out for when you're buying supposedly 'healthy' food.
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Q1: How can I get better at pull-ups? I suck at them and want to get better but I can never seem to improve. What can I do?
Q2: Will I get a nice body by having a balanced diet and doing lots of cardio, but without lifting weights?
Q3: What's the point of doing the plank exercise for longer than five minutes?
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Today is a must-reads episode! We’re covering Move Your DNA by Katy Bowman. Move Your DNA is an interesting take on human physiology and at the very least draws some interesting correlations between movement and your overall health - not just in terms of physiology, like reducing chance of heart disease or diabetes, but also how movement affects your bone structure, the way your muscles pull on your joints and even how movement can affect your organs. It’s a book based on movement that I can really get behind, so let’s get to it.
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One of the biggest problems or challenges we have as people is making a successful change in anything, this could be starting an exercise program, trying to avoid chips or cookies or maybe something as little as getting to bed at an earlier time. Of course once we decide we want to change we go in ‘guns a blazing’ trying to be perfect with our crazy schemes to ‘get it done,’ without taking into consideration whether or not the change is even realistic, let alone sustainable. Today we’re going to talk about how you can use challenges as a way to experiment on whether or not a change is realistic for you, because once it feels realistic then we can talk about whether or not it’s sustainable, so let’s get to it.
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Today we try out Freewheel Wednesday - answering questions rapidfire style.
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Last Monday we released an episode talking about what my ‘secret’ was for losing weight and after we released it I realized I forgot a really important component to the making small changes philosophy. Today we’re covering the part I left because I want you to make your changes stick, now let’s cut to it.
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We do lots of surveys with clients asking them what their biggest struggles are and what they need to be successful, like what could be different or how we could help to give them their best chance of success and the number one thing they tell us is ‘I’m not motivated to exercise, I need to be motivated or how can I be motivated’ which is why we did Episode 9: How to Use Feedback as Motivation to Exercise, except this is the part that doesn’t make sense, we’ve done 180 Episodes now and are 135,000 downloads strong thank you for all of your support we really appreciate that, but we have 3 episodes with under 500 downloads and one of them is Episode 9: How to Use Feedback as Motivation to Exercise and the other is Episode 20 - Celebrating Small Wins both of which have to do with motivation, which is incredibly disappointing for me, because it’s what people said they needed the most help with. I know it’s not as sexy as can you lose weight while still eating carbohydrates or how can you get more definition in your arms, but it’s more important because without motivation you’re not going to be able to change anything else and it makes every other episode a moot point, today I’m going to give you 3 examples of clients I work with and how they used feedback to not only make changes, but evaluate their changes to make more changes and to be motivated to get back on track.
Also it is Funday Friday so stick around until the end of the show because we are giving one lucky listener free lifetime membership to our online fitness and lifestyle design community, where we have hundreds of exercise programs and over a dozen courses to help you be the most active version of yourself, now let's get to it.
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Eliminate Carbohydrates to Lose Weight
It’s Q & A Wednesday’s and our question is in from Kelvin - I’m 21, 6’ tall and weigh 165 pounds. I workout a lot but can’t get bigger, I want to gain muscle, how can I do it without getting fat? This is the age old question that plagues many guys in their teens and early 20’s, luckily the answer is almost always the same, eat more food. Of course it’s not that simple so we’ll go through some of the ins and outs today.
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Last week I was training a client that I’ve been training 3 times a week for the last 3 years and she said to me, ‘Jonathan you’ve lost weight,’ I responded yes only about 10 pounds in the last 3 years, but none recently. I’ve lost about 35 in the last 6 years. Then she asked me this, ‘What’s your secret? That’s what we’re covering today, my secret and we’re going to shout it from the roof tops so that everyone knows and it’s not a secret anymore. Don’t go anywhere!
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We strongly advocate the one small change at a time method to bring about massive results and today is a practical show of 5 quick and easy substitutions you can make to decrease the overall calories you eat.
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It’s Q & A Wednesday’s and our question is in from Greg who has this question or issue we’ll call it - I dislocated my shoulder playing squash about 8 weeks ago when I fell into the wall. It hurts when I do some exercises like push-ups and bicep curls and I'm afraid I'll make it worse; how do I know what exercises I should and shouldn’t do?
Thanks for this question Greg, we all deal with injuries at one point or another and I’m not 100% sure I can help you here, but I’ll give it my best shot so don’t go anywhere.
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Cardiovascular training is really important, it develops your muscles in a way that improves your circulatory system, it improves your mitochondrial density or the energy factories right in your cell and it helps decrease your chance of getting diseases like Type 2 Diabetes and Heart Disease and it helps to decrease your blood pressure, which decreases your chance of having a stroke. But how do you know you’re doing the right intensity or enough volume to make a difference, that’s what we’re covering today, so don’t go anywhere.
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Normally when we think of exercise we think of muscles and toned bodies or maybe we think lower blood pressure and preventing heart disease, but the benefits of exercise go far beyond that, it’s also really good for your brain, today we’re going to talk about some of the benefits exercise has on your brain and how much you need to do to get it.
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Today we’re doing something a little bit different, we’re going to take some of the questions you’ve asked us, but we haven’t been able to answer them on the show and we are going to go rapid fire style to get them in. This one’s fires fast so let’s cut to it.
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You work really hard to be active, live a healthy lifestyle and eat the right amount and type of food, except you have a problem. None of your friends seem to care about the food they eat and when you go over to visit them they always seem to have all the food you’re trying so very hard to avoid, today we’re going to help you navigate your way around this situation, so it’s easier for you to eat more of the things you want and how to say no to the things you don’t, without hurting anyones feelings or ruffling their feathers. So don’t go anywhere.
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It’s Q&A Wednesday’s and our question is in from James, I'm often working out on my own; if I'm doing exercises without a spotter, could you tell me what it means to be going to failure safely, or should I only do it when working out with someone else?
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We can’t debate the effectiveness of exercise when it comes to living a healthy lifestyle, it’s quite possibly the single most important component of your overall health, but the vast majority of people still don’t do it. If you’re one of those people that struggles staying consistent with a fitness routine or you feel like you need a shake-up or you’re not as motivated as you could be, today we’re covering the single most effective way to stay consistent with your exercise program, exercising first thing in the morning. This is a tactical how to episode so don’t go anywhere.
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Starting a new exercise program can feel overwhelming. There are so many different types of exercises, fitness equipment, gyms, groups, sometimes you never know where to start. Today we’re going to talk about how to figure out what you should start with and the first steps you need to take to get started.
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This week our question is in from Chelsea who has this kind of situation - I'm a single mom, I have 2 young children and I work almost 12 hours a day, I literally have no time to exercise, literally! I know fitness is important, but I can’t even get 5 minutes to myself to relax let alone exercise as well. How can I find the time to exercise, when I literally have no time!
I understand this we live in an incredibly overwhelming society that has our attention being pulled in several different directions at once. Today we're going to share some strategies that you may be able to use to fit at least a little bit of exercise in, so don't go anywhere.
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All of the most successful people I know have one thing in common, they plan and they prepare to execute that plan, whether it's for their business, getting their children ready on time, doing their fitness routine or preparing their food it doesn't matter preparation and planning is the ultimate key to success in any aspect of your life, today we're specifically talking about the true costs of not planning your food and how much fat that could be adding to your literal bottom line, so here we go.
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Everyone exercises for a slightly different reason, some people want to be healthier, some people want to have a rocking body, some people want to be stronger, some people want to be better at sports, some people want all of those things or a whole list of any number of other things. It doesn't really matter why you exercise because at some point you're going to want to shift gears and try something different, whether your goals change or things have just become stagnant here are some reasons you may want to shake things up and some better or more effective ways to do it.
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It's Q & A Wednesday's and our question is in from Denise who asks- How can I find a space that's comfortable to exercise in that isn't my house? Gyms make me really uncomfortable and I don't have the space or motivation to workout at home. Denise this is a really good question and hopefully something we can help you with today or at least give you some ideas about how you can tackle it, now let's cut to it.
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Today we’re talking running and how you can be better at it using our five strategies; let’s keep it simple, keep it breezy and let’s get to it.
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The weekend is here and you know what that means, you can eat and drink whatever you want, whenever you want as much as you want...well not exactly it’s amazing how many steps back a crazy weekend can put us, so put your dancing shoes on because we’re going to dosy-doe our way through how to avoid the weekend binge.
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It’s Q & A Wednesday’s and our question is in from Jiri who asks - How can I create exercise work-life balance? I feel like to get the results I want to see I need to exercise all the time. Can you please help me?
Jiri you’re not the first person to have this dilemma, don’t worry we’ll have it straightened out for you by the end of the show.
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Example workouts:
In-Home Pull Day
https://my.fitnessforfreedom.com/tp/789
In-home Push-Day