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Fitness For Freedom TipsEpisode 321: Taking Action on Your Health and Wellness GoalsLast Thursday night I went on a bit of an eating binge, which happens from time to time... Start learning about exercising in a sustainable way or Connect with us! Get Our Fitness For Beginners Course For Free! Join of Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook2018-02-2600 minFitness For Freedom TipsFiguring Out Where to Aim Your ChangesA 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...2018-02-1200 minFitness For Freedom TipsHow close are you to your highlight reel?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...2018-01-2900 minFitness For Freedom TipsHow do I get and stay motivatedIt’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...2018-01-1500 minFitness For Freedom TipsI Have COPD What Exercises Should I Do?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 Get Our Fitness For Beginners Course For Free! Join of Fit...2017-12-2000 minFitness For Freedom TipsDo You Self Sabotage Your ProgressFast 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 s...2017-12-1100 minFitness For Freedom TipsThe Obesity Code - Who’s the Biggest CulpritI 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...2017-11-2700 minFitness For Freedom TipsThe Best Diet Plan You Can Go OnAfter 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 a...2017-11-1400 min
Mercy Hill ChurchFreeedom in ForgivenessThis week our Prayer series continues with Corey Knudsen speaking about Matthew 6:12. A great message about forgiveness and the freedom it brings.2017-11-0529 minFitness For Freedom TipsEpisode 313: Endings Bring New Beginnings on Reflection and MeditationI’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 fu...2017-10-2300 minFitness For Freedom TipsIs Dumbеll оvеrhеаd рrеss еаsіеr оn your јоіnts thаn bаrbеll?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 mont...2017-10-1800 minFitness For Freedom TipsHow to Pick Your Treadmill Running SpeedI 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 fe...2017-10-1700 minFitness For Freedom TipsIs it possible to slowly lose body fat% and gain muscle mass while consuming calories around maintenance?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...2017-10-1100 minFitness For Freedom TipsChanging How You Look at Goal SettingI’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...2017-10-0900 minFitness For Freedom TipsHow did you break through your plateau on overhead press?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 eat...2017-10-0400 minFitness For Freedom TipsThe human metabolic response to chronic ketosis without caloric restriction, the blood work episodeIn 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...2017-10-0200 minFitness For Freedom TipsWhen trying to lose weight, do you add extra calories to account for exercise?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...2017-09-2700 minFitness For Freedom TipsDoes a Ketogenic Diet Help or Hurt Your EnduranceThis 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 t...2017-09-2500 minFitness For Freedom TipsHow do I prevent this dizzyness from happening?Every time I finish pushing the prowler sled I get dizzy. I'm in a hot climate so I make sure to hydrate religiously so that can't be the issue. Even if I push one plate I still get dizzy after a few sprints. I also make sure to breathe while pushing. How can I prevent or lessen the negative post effects of the prowler? How do I prevent this ‘dizzyness’ from happening? Dangerous Dave Hey! I want to do cardio to lose some fat and improve my endurance and conditioning because it sucks. I can’t even...2017-09-2000 minFitness For Freedom TipsHow Mobility Training Makes You StrongerIn order to get stronger you have to progressively lift heavier weight, there’s no way around it, however lifting progressively heavier weight has it’s limits, as in you can only become so strong before you will start to become injured or your strength will plateau, if these types of things didn’t happen people would be able to become infinitely stronger, but we know this isn’t the case because even after years of training everyone still has their limits and world records are often held for years, sometimes decades before being broken. Which brings us to th...2017-09-1800 minFitness For Freedom TipsWhen trying to lose weight, do you add extra calories to account for exercise?I'm trying to save time on my back workouts, I'm just curious if doing Deadlifts, Bent Over Rows, and Pullups/Chin-ups are enough to build it completely? - Build My Back Bob So here's the deal, I'm looking forward to compete in weightlifting, but I get sick a lot. So here's the question: when dealing with illness (common cold, flu) what's the wisest thing to do regarding training? If the illness involves/leads to infection (strep, sore throat) do the same rules apply or is it an exception to take a rest? How do you...2017-09-1300 minFitness For Freedom TipsWhat To Do When You Don't Feel Like ExercisingA couple weeks ago when I was away on holidays I woke up one morning with every intent of going for a run and doing a quick strength workout, but when I woke up that morning I still felt tired, I didn't have very much energy, I was reeling from a cold that even today I haven't fully recovered from and instead going for a run I negotiated with myself, through my rules for these types of circumstances, Am I just being lazy or am I legitimately tired and unable to run?... Get O...2017-09-1100 minFitness For Freedom Tips300: Is Swimming Any Good for Burning Calories and Losing Weight?Danica - What kind of training do I have to do to be able to make more distance while swimming and hold my breath for longer times under water? I want to be able to swim longer and stronger. Too Extreme - When I go to the cottage with my family we like to take the boat out and go wakeboarding, tubing, and generally have fun on the water. It tends to burn for a few days afterward so we’re definitely getting some good arm exercise - but how much is too much? It’s a l...2017-09-0600 minFitness For Freedom Tips299: The Most Effective Strategy To Build Muscle Without WeightI just got back from a ‘vacation’ in beautiful British Columbia, I have to put vacation in air quotes because for the most part it didn’t feel that way. We were there for a whole week, but social activities, family get together’s and a wedding right in the middle of the trip left us crammed end to end with very little in the way of free time to relax let alone workout or formally exercise, this meant I had to be creative in doing my exercises with the cramped schedule and no equipment. Like we’ve talked about in p...2017-09-0400 minFitness For Freedom Tips298: How can I Apply A Reward System to Exercise?Reaping Rewards Rob - When it comes to everyday life and motivating myself to push to get something done, I like the idea of using a reward system - where I treat myself to something I like when I succeed, as it works to make me want to get that thing done. Is there a way I can apply something like that to weight loss? It just feels counter-productive to treat myself to something if that’s going to add more calories. Long Walks on the Beach - I just came back from vacation and fou...2017-08-3000 minFitness For Freedom Tips297: The Ridiculous Notion of ModerationHave you ever heard this expression, ‘Everything in moderation, except moderation.’ I’ve heard this expression several times and I don’t know where it comes from or who started it, but the first time I heard it I agreed with it and thought - you know everything should be done in moderation, but then I heard it again in a slightly different context and decided I didn’t like it as much and now I’ve been thinking about it for several years (I know I’m a bit weird like that, but sometimes little things bother me for a really l...2017-08-2800 minFitness For Freedom Tips296: what are some beginner pulling exercises?Master Chef - What are some good foods I can make from scratch at home? We want to eat healthier and I only have so much time to cook, are there any quick meals that can be made easy that are also good for you? Amanda - I’m trying to learn proper movements for exercises, but don’t really have anyone who can tell me if I’m doing it right. Will practising in front of a mirror by myself help me improve? Assuming I have a general idea what the exercise should look like. Flim...2017-08-2300 minFitness For Freedom Tips295: The Lost Strategy That Will Help You Lose WeightLast week I made this huge giant salad. I used spinach as the base, with fresh tomatoes, cucumbers and peppers from our garden and then I put some olives cashews, hemp and chia seeds to top it all off with some balsamic vinaigrette. Of course, what I intended to be a modest lunch salad quickly turned into a giant beast of a salad, but I felt up to the challenge and started eating it with the intent of finishing the whole thing, but halfway through my son Cooper started to cry and I had to take an intermission from...2017-08-2100 minFitness For Freedom Tips294: How long does it take for weight loss to show?Mandy - I’ve been losing weight doing exercise, and I know I have because I’ve been weighing myself every day, but I can’t really see the difference. I feel better, but I want to look better as well. How long does it take for weight loss to show? Sleepy Sally - I work long shifts on my feet all day. I want to exercise but when I get home I’m just so tired. I also don’t have much time in the morning unless I want to wake up really early. What should...2017-08-1600 minFitness For Freedom Tips293: The Shocking Difference in Protein Vegetables vs MeatProtein, Protein, Protein - Protein is incredibly important, your body uses it to synthesize or build muscle, your cells use it to duplicate themselves and to grow, as well as many other functions, in fact you could call protein the building block or foundation to which every function in your body is built and if we get outside your body for just a second, foods that are high in protein also tend to taste really good and keep you feeling full for longer periods of time. The average person usually needs somewhere between 50 and 100g of protein or...2017-08-1400 minFitness For Freedom Tips292: What’s the Deal with Eating According to Your Macros?Jeannine - For the last 3-5 years it seems like eating according to your macros is all the rage. What I don’t understand is what ratio is best for me, and why does it matter for optimal body function and weight loss? I eat 1400 calories, but I noticed it’s mostly of fats. I love avocados, nuts, and good quality cheese. Could this be a reason why I am stagnate with my body composition? Jeannine - I feel like exercise has a lot to do with mental toughness. It is the ability to manage some...2017-08-0900 minFitness For Freedom Tips291: The End of Diabetes a Must Read EpisodeIf you’re new to the show welcome, if you’ve been listening for a while thanks for coming back we appreciate that you’ve taken time out of your busy day to listen and hope that in return you get some valuable information and some things that you can apply into your everyday life to be the healthiest and most active version of yourself. I know it’s been awhile since I’ve done a must read episode and that’s simply because I haven’t read a book that I felt was compelling enough to feature, until...2017-08-0700 minFitness For Freedom Tips290: are there certain types of exercises I should avoid doing for a full body workout?Leg Laments - I have bowed legs, are there certain types of exercises I should avoid doing for a full body workout? Can’t Stay Still - I find exercises like the plank or wall sit - where I’m just standing still - pretty boring and hard to maintain because I get so bored. Are there more active alternatives? Andrew - How soon after a broken foot injury should I be getting back into exercise? I play soccer and while I definitely won’t be playing this summer I don’t want to lose my abili...2017-08-0200 minFitness For Freedom Tips289: How Do You Start an Exercise Program During Cancer Treatments?If you’ve been listening for a while we appreciate your continued support and if you’re new to the show, welcome and thanks for stopping by. When most people think about fitness they think of the specific exercises they need to do and they think about having the right equipment to get the most effective workout, but rarely do people take a step back to look at the mental components and the behaviours around fitness that not only help you get faster, stronger or more mobile, but also keep you consistent and motivated. That’s what this show’s all ab...2017-07-3100 minFitness For Freedom Tips288: How to Get Out of Your Exercise FunkNow-What-Sheri - A few years ago I trained for climbing Mt. Kilimanjaro. I was 49 and successful! A big bucket list check mark. Since then my exercise habits have gone downhill, become sporadic and sometimes nonexistent. I just can’t seem to find that motivation. I expected it for a few months after achieving my goal, but it’s now going on for a few years. Any suggestions for getting out of this exercise funk? Starting my Journey - Right now I’m definitely not in shape to be doing much exercise - I was wondering if yoga is a g...2017-07-2600 minFitness For Freedom Tips287: When is Far, Far Enough?I know a lot of you listening right now are unemotionally and objectively stepping back and thinking, who is this crazy guy and why on earth would he want to do so much running, but we all have our ‘running’ activities. For some people it might be an unhealthy obsession with getting a heavier and heavier bench press or deadlift to the point of chronic ‘on-again off-again’ injuries. For some people it might be an overly aggressive calculation of calories in and calories out, I think we’ve all witnessed and possibly been this person that meticulously measures their food, trac...2017-07-2400 minFitness For Freedom Tips286: Is There a Way to Prevent Back Pain?Soda Blues - I’m trying to cut back on pop but water just doesn’t taste very good. I’ve even tries flavoured water and it’s pretty bland. I want to get better but the options don’t seem to taste as good. What should I do? Inconsistent and Annoyed - My exercise habits are terrible. I’ll have lots of motivation for a little while and then I’ll lose it again, so I never make any real progress. I need a more manageable way to exercise that will also make me WANT to exercis...2017-07-1900 minFitness For Freedom Tips285: Using Fitness to Build Mental ToughnessI recently returned from the Perform Better Summit in Providence Rhode Island. There were lots of great speakers there and I now have several new tools to put in my tool belt. My best guess is the next 3 or 4 Monday episodes I will devote an entire show to one or two main concepts that I think will be the most relevant for you, starting with this one about mental toughness presented by John Brookfield. -------- Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - f...2017-07-1700 minFitness For Freedom Tips284: What should you NOT eat before or after an exercise?Comparative - I have a habit of comparing myself to other people in the gym which tends to make me feel bad, because I’m not as good as them. How do I get myself in the mindset that I don’t need to pay attention to them, if that’s all I can see when I go in? Mental Mystery - How does exercise make you feel better? I’ve heard it helps with depression, how does that work? Snack Fitness - What should you NOT eat before or after an exercis...2017-07-1200 minFitness For Freedom Tips283: How to Become a Problem SolverA few years ago one of my clients asked me to join her facebook group. It was a group of people from all over the world that either had some sort of medical condition or had overcome some sort of adversity in their lives and they were trying to navigate their new lives now that things were different for them. She asked me if I could design some exercise programs that some of the people in the group could do, she thought the exercises might be helpful for many of them, I agreed because consistent exercise is the one...2017-07-1000 minFitness For Freedom Tips282: Can I Exercise During My 2 Hour Commute?Magically Nutritious - I was just wondering about nutritional labels, you’ve done some videos on them and mention a lot of minerals and vitamins - what are the most important ones to be looking out for? JR - I spend about 1.5 to 2 hours a day driving for my daily commute. Do you have any suggestions, besides listening to your podcast, to use this time productively towards fitness goals? Maybe some exercises or stretches that can be safely done while driving or some common ergonomic problems that I should try to avoid? Re...2017-07-0500 minFitness For Freedom Tips281: How Can You Ever Expect to Enjoy Exercise When You Use Words Like Torture and Suffering to Describe ItIf you’re new to the show welcome, if you’ve been listening for a while thanks for coming back we appreciate that you’ve taken time out of your busy day to listen and hope that in return you get some valuable information and some things that you can apply into your everyday life to be the healthiest and most active version of yourself. One of our trainer’s Richard just started working with a new client and after their first session she came on our facebook page and posted this and I quote: Thank yo...2017-07-0300 minFitness For Freedom Tips279: How to Build Your Exercise Program to Fit Your LifeIf you’re new to the show welcome, if you’ve been listening for a while thanks for coming back we appreciate that you’ve taken time out of your busy day to listen and hope that in return you get some valuable information and some things that you can apply into your everyday life to be the healthiest and most active version of yourself. Before we get into the main part of the show I just want to take a minute to extend a special thanks to Sheri for alerting us to an audio issue that had be...2017-06-2600 minFitness For Freedom Tips278: How much water should I be drinking after and during an exercise routine?Enthuzed but Confused - How much water should I be drinking after and during an exercise routine? Especially a very intense one where I’m sweating a lot. No Free Time - I’ve been exercising for about 4 months, 3 days a week. Now, I have less time than I used to, and I need to cut back on how much exercising I’m doing. Should I keep to 3 days and exercise for less time, or cut back to one intense day? Mom Problems - My kids spend a lot of time on the computer, and I want...2017-06-2100 minFitness For Freedom Tips277: Why Every Exercise Program Should Include Hill TrainingAs some of you know I played hockey while I was growing up and continued to play men’s league or beer league hockey until a few years ago when I had to give it up, because the games are too late and I’ve been devoting most of my time to growing Fitness For Freedom and my family. Playing late night hockey was starting to wear me down and burn me out. So I hadn’t played for a few years when I recently got the call to fill in, ‘Hey, Jonny we have an 8:30 game this Thursday, you thin...2017-06-1900 minFitness For Freedom Tips276: What’s a good quick exercise I can do to help with my posture?Fitness With Friends - I’ve been exercising with a friend for a few months now; but now she keeps skipping out on me. I don’t really like going alone, but I do want to keep exercising, and I don’t have many other people to reach out to. How can I keep my friend interested? Too Young For This - I sit forward a lot, and I have really bad posture that I want to fix. What’s a good quick exercise I can do to help with my posture? I want something effective that will act...2017-06-1400 minFitness For Freedom Tips275: Why Do You Change in Some Ways But Not Others?About 10 years ago when we first started our in-home personal training company, one of my co-workers from my previous job hired me to design his exercise program. He was having some kind of an early 20’s crisis and decided he needed to quit smoking, stop drinking, eat healthfully, start exercising, go to bed earlier and lose weight all in one shot. He was pumped, promised himself this time was going to be different and he basically turned his life upside down. We did a few sessions together until we were both comfortable with how well he was doing the exe...2017-06-1200 minFitness For Freedom Tips274: Are push-ups a good pre-workout exercise before lifting weights?Janice4Tennis - A year ago I had been stretching for about 3 months, using a variety of stretches and techniques (sometimes with a partner), but I stopped, and lost about all of my flexibility. I stretch mainly for tennis. I want to get it back if I can, where do I start? Fit Frank - Are push-ups a good pre-workout exercise before lifting weights? Lethargy Sucks - I work at an office, and when I’m home spend a lot of time on the computer. I do exercise, but sometimes I have a hard time st...2017-06-0700 minFitness For Freedom Tips273: The Tradeoff Between Performance and Injury PreventionWelcome and thanks for stopping by, we appreciate that you’ve taken time out of your busy day to listen and hope that in return you get some valuable information or insight that you can apply into your everyday life to be the healthiest and most active version of yourself. In my last year of University I separated my shoulder in a snowboarding accident, I was hurt bad enough that I was unable to lift weights for several months, but after about 1 month I was able to run again, so I dedicated myself to that and...2017-06-0500 minFitness For Freedom Tips272: What is a healthy amount of weight to lose within a month?Carter - What is a healthy amount of weight to lose within a month? I’d like to lose a lot of course, but I don’t want to overdo it and I also want realistic goals. Holly - I’m trying to eat better. One of my favourite snacks that I’m having a hard time letting go of is chocolate with peanut butter. I know that it’s really bad for my goals but I don’t know how to let go. What should I do to get my mind off it? Linn...2017-05-3100 minFitness For Freedom Tips271: Top 5 Ways to Increase Your SpeedWhen I first started running I didn't care as much about the speed as I did about the distance, I just wanted to be able to run from start to finish whether it was 2 miles, 4 miles and sometimes even 8 miles my goal was to finish it without walking, but at a certain point the distance wasn't enough for me and I wanted to do it fast, not just faster, as fast as I possibly could regardless of the distance. Which required me to change up how I was running. Today we’re talking running speed and...2017-05-2900 minFitness For Freedom Tips270: How can I train to be a good basketball player?Tom - What kind of issues can having bad form in squats result in? I’m mostly wondering for people who add weight to their squats. Lucas - How can I train to be a good basketball player? What are some good exercises? Deb - My form for golf is absolutely terrible, it’s mostly an issue of my balance. How can I train to better myself? Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 2017-05-2400 minFitness For Freedom Tips269: There Are No Gold Stars For Being a ‘Good’ AdultMother’s Day just passed, where for the first time my wife got to celebrate being a Mother. I took the day off work, and looked after our son Cooper in the morning so she could sleep in, we went to family brunch together, played a game while Cooper was having his afternoon nap and then we had another family dinner that night. I got her, I mean Cooper got her flowers and made a card for her describing his life and how his mom plays and has played such a key role in it up until now. I th...2017-05-2200 minFitness For Freedom Tips268: Does exercise make the brain work harder Vanessa - Whenever I study after I exercise, I seem to be able to get more done and retain more. Does exercise make the brain work harder? Jody - As a diabetic who hates vegetables, and I really mean hates, what is the best way for me to lose weight? I will eat some veggies like corn and broccoli. Kyle - I’m looking for good ways to lose weight. Right now, I ride the bus to work, but my plan is to start cycling to and from work now t...2017-05-1800 minFitness For Freedom Tips267: Top 5 Mistakes Beginner Runners MakeIf you’ve been listening for a while we appreciate your continued support and if you’re new, welcome. Either way thanks for stopping by. Last Monday we had an episode scheduling issue, where we accidently posted Episode 255 again instead of 265, I apologize for that. We did get the intended episode out on Thursday so hopefully you caught that. Today’s episode is a carry over from that, the top 5 mistakes beginner runners make, let’s get to it. Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagra...2017-05-1500 minFitness For Freedom Tips266: What should I watch out for as a diabetic who wants to start training?Grace - I am diabetic, but I want to start training with a personal trainer. Is there anything I should watch out for before I start exercising? Kelly - I really enjoy dancing, but I was wondering how much it can actually help you lose weight compared to typical exercise and training? Michael - I’m going to be taking a vacation soon, and I’m not sure if I trust myself to follow an exercise routine during that time. I’ll be away for 2 weeks - I’ve been exercising regularly...2017-05-1000 minFitness For Freedom Tips265: Kyle's First Half MarathonThanks for stopping by, if you’ve been listening for a while we appreciate your continued support and if you’re new, welcome. Normally on the show I talk about something a client may be struggling with, techniques you can use to make your exercise routine more effective and strategies you can use to make healthier food choices, but today we’re going to do something a bit different. Today I talk with Kyle Paterson. Kyle got his Kinesiology degree from McGill University and he’s one of our personal personal trainer’s. Although Kyle was an avid athlete when he wa...2017-05-0800 min
Snacka om Film!#87 - "en sotig erektion"Vi fuldansar in våren med detta det 87:e gosiga avsnittet. Maj är här! Visste du förresten att Charlotte Kalla är född just 1987? Bara en sån sak. Hettan flyttar in på våra listor när vi kikar på vilka filmer det finns att bränna sig på. Fler än man tror! Vi sticker också till Dublin och kollar in livet som tonåring i mitten på 80-talet, en träff som minst sagt berör! Berör världsrymden lika mycket när det är dags att hälsa på gamängerna som vaktar galaxen...2017-05-041h 33Fitness For Freedom Tips264: What are some arm exercises I can do despite having arthritis in my thumb joints?Marc - What are some arm exercises I can do despite having arthritis in my thumb joints? I want to get stronger, but I don’t want to hurt myself. Julie - I am a vegan trying to lose body fat. I’m trying soy protein powder since otherwise I can’t reach my daily protein goal. Can I eat a little something while drinking a protein shake, like a slice of whole wheat bread with a teaspoon of peanut butter or sugar free jam? I would plan to consider these calories as part of the amo...2017-05-0300 minFitness For Freedom Tips263: Are You Hamster Wheeling Your Workout?A few days ago I was working out in the open space or turf area of the gym, where we can do plyometrics, core work, agility and kettlebell training, basically exercises that don't require any traditional gym exercise equipment or machines. In this section there's a group of three people that I see in there almost everyday around lunch time, they do what I would consider functional circuit training or intense interval circuit training. They do a variety of heavy rope swings, they push a heavy sled and every once a while they’ll throw skipping into the mix. I...2017-05-0100 minFitness For Freedom Tips262: What do you do when you go back on old habits?Deb - The hardest thing for me with health goals is sticking to the program...what do you do when you go back to old habits and wind up sabotaging yourself? Ryan - What effect does caffeine have on exercise, if any? Is it bad to drink coffee before exercising? Nancy - My dad is undergoing chemo for throat cancer. He lost 40 pounds, and wants to work with a trainer to build muscle back. Is there anything I or he should tell the trainer to watch out for or consider when tr...2017-04-2600 minFitness For Freedom Tips261: I Bet You Don’t Even Get Tired When You ExerciseLast week I was working with a client and during this particular session she was working very hard, I mean she always works hard, but during this particular session I wanted her to really feel like she worked out and accomplished something by the end of it, because on that day I could feel that she needed an accomplishment pick me up. We went for a 20 minute walk where I set the pace so she could just barely keep up. After that we got into strength training and I had her do a lot of corrective exercises...2017-04-2400 minFitness For Freedom Tips260: Is there any way to increase my metabolism?Pat - I have arthritis in my right hip. I work with a trainer who has me doing some exercises, but it causes me pain in my right leg when I move it the wrong way. I want to keep doing leg training - should I start looking at using equipment to help me? Ally - I am in my late 50s. I go to Pilates classes but I’m wondering if that’s enough to keep me fit. Should I be looking at other types of classes or a trainer also? Bren...2017-04-1900 minFitness For Freedom Tips259: Synovial Fluid, The KY Jelly of Your JointsHave you ever been in a gym and seen a really muscular guy doing a lot of pull-ups really fast, but if you look at him closely you see that he’s really only moving his body about 6 inches in either direction and then when he hops down, despite being ‘strong’ his shoulders are so anteriorly rotated forward, it looks like he would have trouble scratching his chin? or Have you ever been to the mall at 9am and watched the seniors walking groups, where some people have shoulders equally rolled forward, yet others are able t...2017-04-1700 minFitness For Freedom Tips258: What are some good ways for me to measure my improvement?Tracy - Outside of weighing myself, what are some good ways for me to measure my improvement? I’m not worried about weight exactly, I just want to feel healthy. How can that be measured? Yasmin - I don’t like restricting my food but I know I don’t eat great. Is it possible to exercise enough that my diet doesn’t matter? Dan - For someone just recently getting into strength training, what should an exercise set look like? Specifically how many exercises should I do in a set and what a...2017-04-1200 minFitness For Freedom Tips257: My Take on What is Takes to Improve and Maintain a Dad BodAs some of you know, my wife and I had the pleasure of welcoming a new son into the world last in November and if you want to hear that story or missed it the first time around I recommend you go back to Episode 212 where I lay it all out. Since then we’ve had to make a few adjustments, we don’t get as much sleep as we were, getting out the door takes 15 minutes instead of 3 minutes and an hour and a half gets dedicated to putting our son to sleep every night, which is t...2017-04-1000 minFitness For Freedom Tips256: How much of a difference would it make if I add weight to my cardio routine?Jason - I read somewhere that the average push up loads around 60% of your bodyweight onto your arms. If I weigh around 100 kg, and can do 15 push ups, should I be able to bench press 60 kg for around the same number of reps without prior bench pressing? Alison - I want to burn more calories. I only like to do cardio, but it’s not doing enough. How much of a difference would it make if I add weight to my cardio routine? Mandy - Even though I have been doing exer...2017-04-0500 minFitness For Freedom Tips255: The Top 7 Strategies You Need to Master Before Changing Your Diet to Lose WeightIf you’re someone who’s tried to lose weight there’s a good chance that at one point or another you decided to go on some sort of a diet, maybe it was Weight Watchers, Paleo, South Beach a shake diet of some sort, I don’t know what you did, do or have done, but I do know this, there are hundreds of choices and most of them focus on really restricting or eliminated certain kinds of foods or severely restricting your calories which is fine, if you want to lose weight at some point you have to chang...2017-04-0300 minFitness For Freedom Tips254: What are some healthy, inexpensive foods that don't take long to make?Quora - I’m struggling to consume enough protein as a vegan athlete on a limited budget. What sort of food should I be looking at? Linda - In what instance is adding fat to your diet a good thing? Previously asked and Jonathan wants to revisit - Zaria: I've reached a physique that I'm happy with - I want to maintain it. How much exercise should I be doing in order to maintain, rather than improve, my physique? Fitness For Freedom Online Personal Training 2017-03-2900 minFitness For Freedom Tips253: Should Gyms Have Scales in Them?Last week Carleton University announced that they were going to remove the scales from the washrooms in the gym because, quote ‘We don’t believe being fixated on weight has any positive effect on your health and well-being,’ I think I will add in here they’re talking about when it becomes the focal point of a weight-loss program. The article Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_12017-03-2700 minFitness For Freedom Tips252: What will elevating your feet in a push-up do to improve the exercise?We’re back with another Free Wheel Wednesday where we answer 3 of your questions rapid fire style, we were a little short on questions this week, so we decided to pick some up from Quora. 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. Quora: I’ve been working out since june last year and I recently noticed my arms were a little uneven. I have a 500g difference in muscle...2017-03-2200 minFitness For Freedom Tips251: Did I Eat 2 Dozen or 3 Dozen Cookies Saturday Night?If you’re new to the show welcome, if you’ve been listening for a while thank you for coming back, I hope you find today’s episode useful, interesting and at least a little bit entertaining, I know we’re a little hit or miss there sometimes, but I try. We’re going to do some different things with the format of this show including bringing some of our other trainers on, giving more case studies, having conversations instead of just having me talking, I don’t know exactly how we’re going to roll that out yet, but if you have...2017-03-2000 minFitness For Freedom Tips250: What are steps I should take to transition from the smith machine to the barbell?We’re back with another Free Wheel Wednesday 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. Fatima: I started exercising with my roommate and right now, we’re keeping upper and lower body exercises on separate days. Would it be better to do them together? Marlo: I was ill for the past 6 months. Now I’m trying to return...2017-03-1500 minFitness For Freedom Tips248: Can I Take a Protein Shake, Before Sleeping, After a Workout?We’re back with another Free Wheel Wednesday 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 Evan - Can I take a protein shake, before sleeping, after a workout? J.R 1) Form & depth on squats and leg press: I generally hear that for squats, going down as far as thighs parallel to the floor is preferred, but only if the back stay...2017-03-0800 minFitness For Freedom Tips247: Are You In Denial About How Hard You Actually WorkThis brings up the point I want to talk about today, do your actions, the things you literally do everyday match your perception of your actions. In other words if you say things are a certain way and we had a camera crew follow you around, would the things you say you do match what you actually do. Let's take a look. Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_12017-03-0600 minFitness For Freedom Tips246: What are good chest exercises that minimise the strain on the upper arms, neck and shoulders?Haley: What should I be looking for in resistance bands? There are multiple types and I'm not sure what the difference is. Quora: My blood glucose level is high. Can I still work out? Miles: What are good chest exercises that minimise the strain on the upper arms, neck and shoulders? Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 2017-03-0100 minFitness For Freedom Tips245: How One of Our Most Dedicated Listeners Made Sustainable ChangesToday we’re going to do something a little bit different. We’re going to talk about one of our most dedicated listener’s who’s been listening, supporting and asking questions from the very beginning of the show. I think she actually asked the very first question we ever had and by the third question I decided she needed a name that I could share with everyone, Triple Threat Kay, well today I’m going to share with you a little bit of her story and how she made several sustainable changes, got more fit and lost a little bit...2017-02-2700 minFitness For Freedom Tips244: What are anaerobic exercises and who should be doing them?We’re back with another Free Wheel Wednesday where we answer 3 of your questions rapid fire style, we were a little short on questions this week, so we decided to pick some up from Quora. 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 Quora - What are anaerobic exercises and who should be doing them? Amjad - I started jogging about a week ago and sometimes I feel a strong pain i...2017-02-2200 minFitness For Freedom Tips243: The Most Overlooked Reason You’re Not Motivated to ExerciseOne of the most common questions that we get asked is, ‘How can I motivate myself to exercise?’ This is a really complicated question to answer, because everyone's a little bit different, some people are motivated by external rewards like winning a trophy or an event, maybe even from getting compliments from other people. Some are motivated by the group of people they exercise with and all the social aspects that come along with that. For others seeing that they're improving and becoming or making progress from they day before can be really motivating. These are all a...2017-02-2000 minFitness For Freedom Tips242: Why is bench pressing your own weight harder than doing a pull-up?We’re back with another Free Wheel Wednesday where we answer 3 of your questions rapid fire style, we were a little short on questions this week, so we decided to pick some up from Quora. 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 Naveen: What's the best way to progress to a one-armed chin-up? Zaria: I've reached a physique that I'm happy with - I want to maintain it. How much exercise shoul...2017-02-1500 minFitness For Freedom Tips241: How to Practice LifeHow do you practice life? Listen to this episode to find out. Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_12017-02-1300 minFitness For Freedom Tips240: How much should you vary your exercise routine?We’re back with another Free Wheel Wednesday where we answer 3 of your questions rapid fire style, we were a little short on questions this week, so we decided to pick some up from Quora. 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 Kelly: How much should you vary your exercise routine so that your body doesn't adapt and stop getting stronger? Rick: I have back pain. Sometimes doing exercise helps, but so...2017-02-0800 minFitness For Freedom Tips239: 5 Strategies To Be Healthier At WorkIf you’re like most people you probably want to be a little bit more active everyday, you probably want to exercise a little bit more and you probably want to make some healthier decisions. Today we’re going to look at 5 simple things you can do in your workspace to be just a little bit healthier. Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_12017-02-0600 minFitness For Freedom Tips238: How do I know when I'm overworking my muscles?We’re back with another Free Wheel Wednesday where we answer 3 of your questions rapid fire style, we were a little short on questions this week, so we decided to pick some up from Quora. 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. Gina - Can you build muscle by running? David - Is skipping rope really a good exercise? Quora - H...2017-02-0100 minFitness For Freedom Tips237: How To Use Willpower In That Moment When You need ItIf you're new to the show welcome and if you’ve been listening for a while you're already familiar with some of our philosophies of focussing on controlling your environment to make change and focussing on your behaviours to make exercise a habit. We wrap these into one small change at a time, because that’s usually more sustainable, not always, but usually. Today I want to cover something we don’t usually talk about, willpower. No matter how much you control your environment, how much you focus on behaviour change and creating new habits there are still going to be t...2017-01-3000 minFitness For Freedom Tips236: Can Exercise Have an Effect on My Medication? Quora - If you're someone who hardly eats, what negative effect can doing a lot of exercise have? Quora - Can exercise have an effect on my medication? Sam - I’ve watched a couple of your youtube videos and you’ve said that sit-ups aren’t the best exercise to do. What's so bad about doing sit ups? Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_12017-01-2500 minFitness For Freedom Tips235: How to Effectively Train your GlutesYour Glute muscle is one of the biggest most powerful muscles in your body, well hopefully it's one of the biggest and most powerful muscles in your body, because sometimes you can’t see where someone's back ends and legs begin, because they are flat into each other and this is unfortunate for a few reason. Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 How to Train Your Glutes 2017-01-2300 minFitness For Freedom Tips234: What exercises are fun, but not too hard?Jules - I’m a beginner exerciser but I find a lot of the exercises I’m able to do kind of boring. I want to expand my capabilities so that exercise is more fun for me. What exercises are more fun, but not too hard? Graham - I own several fitness books pertaining to strength training that emphasize everything from calisthenics to barbells, but I'm seeking a progressive program that is easy for a novice trainee but that is still effective. What should I be looking at? Lewis - How should my feet be posi...2017-01-1800 minFitness For Freedom Tips233: How Do You Lose Fat?Today we’re going to take a hard look at the most common question people ask us, How do I lose the fat around my hips and thighs or how do I get rid of this? And they point to their belly or my personal favourite, How can I get rid of my ‘butterfly wings’ on the backs of my arms. These are all variations of the same question, How can I get the fat that is on my body off my body. Today we’re going to explore this question and some of the options and possibilities around it. If you...2017-01-1600 minFitness For Freedom Tips232: What is the difference between rack pull and conventional deadlift?Roscoe - What is the difference between rack pull and conventional deadlift? Jody - Which is better, calisthenics or the gym? Samantha - I know someone who really wants to start exercising, but is extremely self conscious and doesn’t want people to see them. What’s a good routine they can do that doesn’t require them to go to a gym or outside where they can be seen? Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness...2017-01-1100 minFitness For Freedom Tips231: A Strong Case to Lift WeightsWe're into a new year now and one of the biggest problems most people have when it comes to reaching their new fitness or weight loss goals is staying motivated and consistent, today I'm going to make a strong case, pun intended for why you should lift weights and it's not the reason you think. Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 2017-01-1000 minFitness For Freedom Tips230: How do I balance lifting weight and doing cardio?Jules - How do I balance lifting weight and doing cardio? I want to do both because I understand both are important, but I have a limited amount of time and feel like a I have to pick one or the other to get it done. Lyndon - When is it okay to skip warm-ups and cool downs? Jefferson - Is it bad for your body in the long-term to lift really heavy weights? Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Fol...2017-01-0400 minFitness For Freedom Tips229: What Taking Responsibility Really MeansLast year in our very first episode I talked about how the first step you need to take to improve your health, wellness and fitness is to take responsibility for your life and the changes you make. Because this is the first episode of the new year, I thought it would be a good idea to revisit this concept of taking responsibility because I think there are some things that I didn't make clear in that very first episode, it’s time to take a better look at it. Fitness For Freedom Online Personal Training...2017-01-0200 minFitness For Freedom Tips228: A Year of ReflectionNormally when we do this show I outline it and give it a rough script, sometimes we go off script and that’s alright, I can usually bring it back around, I think but today I want just talk to you as a person and see what happens. So if you’re new to the show or a first time listener, this episode will be nothing like our others. Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Regi...2016-12-3000 minFitness For Freedom Tips227: I want to put on lean mass what should my meals look like?Finding My Fitness Way - For some reason that I don’t understand gyms are like starbucks where I live, They’re everywhere! How do I choose which one to join? Nikhil- I want to put on lean mass what should my meals look like? Burnsy - What are some calisthenic exercises that are equivalent to benching 220 pounds? Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_12016-12-2800 minFitness For Freedom Tips226: A New Look at New Year’s ResolutionsI have very mixed feelings about New Year’s Resolutions, on one hand I think it’s really important because at the very least it shows a want or an intent to change. On the other hand I feel like if something is really that important, why would someone wait until January 1st to change something, if it’s really that important you should start right away. Either way if you’re setting a New Year’s resolution or a goal of some sore it’s going to be tough, because change is hard, but you can set yourself up for succes...2016-12-2600 minFitness For Freedom Tips225: One Slightly Obscure Strategy to Help You Eat LessA lot of people want to lose weight, I know this because some variation of it is the number one questions we get asked. When we do keyword research the most common questions look like this, how can I be skinnier, how can I get rid of my fat or how can I get more toned. Of course there are literally 3 billion ways to lose weight and it's no secret that we push the one small change philosophy, simply because it’s a strategy that can be applied to supplement any other weight loss action plan. Today we’re going...2016-12-2300 minFitness For Freedom Tips224: If I have back pain should I lay on a hard or a soft surfaceLuc - If I have back pain should I lay on a hard or a soft surface? Bernie - Will squats in the 8 to 12 rep range help me run a faster mile? Trish - Does aerobic dancing help weight loss? Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_12016-12-2100 minFitness For Freedom Tips223: Fighting Through the Dip of Your ChangesWhen I was a kid I had this mechano robot that I had to put together myself. There were lots of little pieces to connect to build the outside frame and you also had to build the motor and then put it all together, properly connecting the wires to the axles so they fit properly and it would run and actually drive around. I felt like I was following the instructions doing exactly what I was supposed to do, trying to put it together, but my fingers weren’t nimble enough and the parts didn’t fit exactly right. As I...2016-12-1900 minFitness For Freedom Tips222 : Top 3 Mistakes Advanced Exercisers MakeIf you're like a small percentage of people you've taken advantage of your ability to change your habits and fit exercise into your everyday life for a long enough time you can officially call yourself an advanced exerciser. This is good news! Your body and life are probably remarkably different because of it. However with ‘advanced exerciser’ status there are often things that get overlooked, because you become comfortable in the way you do things. This is the list of the top 3 mistakes advanced exercisers make and how they improve them. Fitness For Freedom Online Perso...2016-12-1600 min