Fitness For Freedom Tips

Fitness For Freedom Tips

Canada

Fitness For Freedom Tips is a new type of fitness and health show. We deliver fitness tips that you can apply to your life right away in 10 minutes or less. Lets face it you’re busy and life pulls you in all directions. You want to be healthier, but living a healthier lifestyle is hard. It requires you to change and there is a lot of misinformation out there. We work hard to syphon through it to give you the most sound advice possible and set you up for the greatest chance of success. Jonathan Chant has been working with people to live healthier lives for 10 years now and he’s seen it all. That’s why he founded Fitness For Freedom, your complete online fitness training and lifestyle design community. He pulls out all the stops to help you make the changes yourself. No transformation challenges, no extreme changes just solid strategies to help you make changes that will stick for the rest of your life. Change is constant and you’re going to have lots of questions as you go along that’s why we keep our episodes short so they don’t ‘eat in’ to your already ‘stretched’ lives (puns intended). We try to have some fun with it too! Exercise doesn’t have to be boring? So what are you waiting for? If you’re still reading this you’re definitely interested in the show, so give it a listen.

Episodes

270: 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?

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269: There Are No Gold Stars For Being a ‘Good’ Adult  

Mother’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 thought the day had gone pretty well, until two days after...

 

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268: 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 that the weather’s nicer. How much will that do to help me lose weight?

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267: Top 5 Mistakes Beginner Runners Make  

If 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.

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266:  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 for several months and have made progress - how much progress will I lose in those 2 weeks?

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255:  Top 7 Strategies You Need to Master Before Changing Your Diet to Lose Weight  

If 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 change how you’re eating and this usually means eating a higher quality of food and a lower quantity of food in one form or another. But here’s where most diets fall short, they focus almost exclusively on some combination of giving you a list of foods you can and can’t eat or telling you how much of those foods or food in general you can eat, but they almost never talk about the skills required to make those changes a little bit easier, so before you dive into your next diet I want you to consider mastering, yes mastering at least two of these skills before making the leap into the diet abyss and maybe, just maybe you’ll have more of a fighting chance the next time you try to change something about the food choices you make.

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264: 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 amount I should eat in a day.


Zack - Is it better to eat protein, or carbs after a workout?

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263: 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 know they're in there a lot because no matter what day of the week it is, if I’m in there around noon they are always there and I've seen them dozens of times over the past few months.

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262: 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 training him?

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261: I Bet You Don’t Even Get Tired When You Exercise  

Last 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 for her posture, which she finds incredibly challenging and compound or full body movements so her entire body was engaged.  I thought she was having a really good session, her form was good and she was keeping up with the torrent pace that I had set for her, then with about 10 minutes to go as she transitioned from one exercise to the next she said she needed to take a break just to catch her breath for a second, which was of course fine she’d hardly taken any breaks up to that point. But as she was catching her breath she said this, ‘I’m really out of breath, why isn’t this getting any easier, I’ve been doing this for a long time it should be getting easier, I bet you never get out of breath like this.’

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260: 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?

 

Brenna - Is there any way to increase my metabolism? Now that I’m older it’s slowed down - but is that something I can change?

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259: Synovial Fluid, The KY Jelly of Your Joints  

Have 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 to stay upright and swing their arms with swagger? And yes 80 year olds can have swagger. My best guess is you have. So what makes some people closer to the hunchback of Notre Dame and others closer to a military man in his prime?


You guessed it, shoulder and spine mobility.

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258: 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 are some good ones to target everything?

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257:  My Take on What is Takes to Improve and Maintain a Dad Bod  

As 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 time I would normally spend working. So things are a bit different now that we’ve put little Cooper Stanley in front of some of our own needs, that being said one place we haven’t entirely put his needs in-front of ours is the area of health and fitness and that’s simply because we wouldn’t be much good to him if we were, sick, immobile or worse 6 feet under, but to keep our fitness levels on track we’ve had to make some significant changes and modifications to when and how we exercise and prepare our meals, because it’s been a significant adjustment and one that, at this point I can only imagine will get more challenging once he gets into school, starts joining clubs and playing sports. Today I just want to share with you a bit some of the changes my wife Tiffany and I have had to make in order to maintain and in her case recover/get back on track, now that we have another person we need to consider.

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Episode 215

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256: 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 exercise and losing weight, I still have a big belly. I know I weigh less than before but it doesn’t show very well. How do I trim my gut?

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255: The Top 7 Strategies You Need to Master Before Changing Your Diet to Lose Weight  

If 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 change how you’re eating and this usually means eating a higher quality of food and a lower quantity of food in one form or another. But here’s where most diets fall short, they focus almost exclusively on some combination of giving you a list of foods you can and can’t eat or telling you how much of those foods or food in general you can eat, but they almost never talk about the skills required to make those changes a little bit easier, so before you dive into your next diet I want you to consider mastering, yes mastering at least two of these skills before making the leap into the diet abyss and maybe, just maybe you’ll have more of a fighting chance the next time you try to change something about the food choices you make.

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254: 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?

 

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253:  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

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252: 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 mass between my arms. What are some tips to even them?

Andrea: What will elevating your feet in a push-up do to improve the exercise?

Cayden: I have decided I want to start doing a relatively short routine in the morning. I don’t have a lot of time. I want to do about 15 minutes of exercise but I want to train as much as I can and not just one area, what are a few good exercises? I only have dumbbells.

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251: 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 the chance I think you should hit the subscribe button, because things are going to change on a more regular basis and most of the shows are going to have a different feel than how we do them now.

 

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Episode 37: https://fitnessforfreedom.com/episode-37-evaluating-why-i-got-punched-in-the-gut-aka-re-evaluating-your-stratgeies/ 

Homemade Nutella: https://youtu.be/gATv8-SXTjA 

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