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
I recently did an interview on the podcast a Mind for Fitness with Eian Carlin, which was a fun interview for me to do, I got to share some of my thoughts about losing weight and making lifestyle and habit changes to eat more healthfully and to exercise consistently. During the show this question came up a couple of times, what do you tell people that have to lose that last 10 pounds but can’t seem to lose it? I’m happy with how I answered it on the show and definitely encourage you to check it out, but I’ve had some time to give it some more thought and would like to expand a little bit on it.
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Today is Fun Day Friday, so not only are we giving away a free lifetime membership to our online fitness and lifestyle design community, but we are also giving you, what we feel are the top 5 fun activities you can enjoy but wouldn’t normally think of as exercise.
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It’s Wednesday and normally we would do a very specific Q & A, but today I thought we would do something a little bit different. We have a guest teacher on today, Leanne Azimov, Leanne is a Registered Dietician and she works with all sorts of people, but she specializes in helping people reduce the amount of sugar in their everyday diet and today’s no different. Leanne’s going to share with you some ways to cut sugar and maintain or even improve the flavour of some of your favourite dishes.
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Today is a must-read episode and we’re covering ‘The Willpower Instinct by Kelly McGonigal PhD.’ This is one of my top 5 favorite books of all time because it lays willpower out in an easy to understand way. If you only listen to 1 episode of Fitness For Freedom Tips this may just be the most informative one, so let's get to it.
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It’s hot, it’s summer and BBQ season is here. Usually when people think of BBQ’s they think steaks and hamburgers, but your BBQ repertoire can and should be larger and have some slightly healthier and possibly tastier variations.
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It’s Q&A Wednesday’s and our question is in from Cathy who asks - Why is there so much variability in diets? I still don't understand what's going on. Cathy this is a really great question, which has a couple of different answers, but don’t worry by the end of this episode you will understand exactly what’s going on and what you need to change. This is important so let’s cut to it!
Get Leanne's Low Sugar Recipes
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Today’s episode is going to be a little different - since we’re cutting back on the number of episodes we’re doing, I thought I would share with you my top 3 favourite health and wellness podcasts. This is of course my subjective list, but I created it based on what I think you would like. Hopefully you enjoy these other shows as much as I do!
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Often when we think of exercise, we think of push-ups, pull-ups, squats, lunges, all the really standard exercises. These are really good basic exercises - the problem with them is that they aren’t always the most transferable into everyday activities that you might have to do. Don’t get me wrong - they’ll help you become stronger and they’re probably where most people should start when doing an exercise program. But if you really want to take the transferability of exercise to the next level, then you need to consider full-body functional movement exercises. We’re covering all the benefits they have to offer today.
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It’s Q & A Thursday’s and our question is in from Charlie who asks - Sometimes I get dizzy when I workout, should I be concerned? Charlie this is a good question and this happens more often than people realize so let’s get to the bottom of this today.
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Back in Episode 42 we covered why it’s important for you to keep your blood sugar down and how exercising right after you eat can help. It’s one of our more informative episode’s and I had a lot of fun recording it. It’s a good compliment to this episode, if you’re new to the show or haven’t listened to that episode yet, you should go back and listen to it because it will give you a more rounded picture of what we’re talking about today.
Here's the rundown of what insulin sensitivity is. Your body runs on two sources of energy carbohydrates and fats, both go directly into your blood after you’ve eaten them and if your body doesn't need them right away they get stored for later, fat gets stored in your body as fat and carbohydrates get stored as glycogen in your muscles and liver, when those glycogen stores get full your body shifts carbohydrate storage to fat, instead. We’re focusing on insulin sensitivity today, which means we’re focusing mostly on carbohydrates.
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A lot of people feel it - the want or the need to change, but as easy it as it is to recognize that need to change most people don’t know or understand how to make it. That’s why today, we’re talking about the three steps you need to take when it comes to making those changes a reality.
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If you listen to this show, I think it’s safe to say that you probably work really hard to fit exercise into your everyday lives and live a healthier lifestyle. Summer is coming, and that may mean one, two, three or even four week vacations at a time. Unfortunately, over the course of a vacation, if you stop exercising and being active, you can lose all of the gains you worked so hard to get over those winter months. So, take off your flip flops and put on your running shoes because today we are going to talk about how you can fit exercise into your vacation, because nothing sucks more than starting over again at square one.
Medium Intensity Travellers Workout
High Intensity Travellers Workout
This episode is for anyone that is continually trying to lift more, but occasionally get’s caught up in the ‘I need to lift more and more cycle - this episode raises awareness about why that type of overexerting behaviour can be problematic. So buckle down and hear me out - when it comes to getting bigger and stronger, your ego can be inherently damaging.
Our question is in today from Debbie who asks: What does Fitness For Freedom mean? This is a great question and one we used to get all the time when we first started out, today we’re going to dig a little deeper and tell you not only what it means, but what we stand for.
You can’t argue the importance of a good night’s sleep, but still a lot of people aren’t getting the necessary Z’s, so here are some strategies to help you get a better sleep every night of the week.
Today were going to talk about what blood pressure is, why high blood pressure is so dangerous and what you can do to lower yours. Even if you don’t have high blood pressure you should listen to this because maybe, just maybe you can help someone else that does.
Blaine is a client of mine of course that’s not his really name, but I’ve featured him on the podcast and in our blog before and he recognizes himself immediately in the stories so his self-awareness is really high, which is important when you’re trying to get good results out of an exercise program. Most people have much lower self-awareness about their training and think they’re exercising much harder than they actually are, which is too bad because that often leads to frustration when they don’t see the results they’re looking for, which often leads to giving up. Today we’re giving you the work around for that!
We spend a lot of time talking about goal setting and I tend to focus on intrinsic goals a lot because at the end of the day if you want to make long-term change stick you really need to be motivated internally with an intense desire to improve, for yourself, the problem with focusing only on internal motivation and setting internal goals is that sometimes you end up misguided, misguided might be the wrong word, but moving without direction or making decisions and losing sight of the whole big picture of your life, today I want to talk about how you can use extrinsic goals to guide you and help keep a bit of that required fire underneath you.