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

234: 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 positioned when I do squats?

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Workshop: 

https://fitnessforfreedom.com/how-to-set-effective-weight-loss-goals/ 

 

233: 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’re interested in losing fat this is a must listen to episode.

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232: 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?

 

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231: A Strong Case to Lift Weights  

We'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.

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230: 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?  

 

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229: What Taking Responsibility Really Means  

Last 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.

 

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Goal-Setting Workshop: https://unbouncepages.com/goal-setting-workshop/  

228: A Year of Reflection  

Normally 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.

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Register for Our In-Person Goal Setting Workshop January 17, 2017

227: 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?

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226:  A New Look at New Year’s Resolutions  

I 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 success by approaching it with the right frame of mind and strategies to help you achieve the outcome you’re looking for.

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Register for Our January 17, 2017 Goal Setting Workshop

225: One Slightly Obscure Strategy to Help You Eat Less  

A 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 to talk about one small and slightly obscure way that will help you eat less food, different food and feel more satisfied with the food you eat. Which will be a prerequisite if you're trying to lose weight, so let’s get into it.

 

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224: If I have back pain should I lay on a hard or a soft surface  

Luc - 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?

 

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223: Fighting Through the Dip of Your Changes  

When 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 was building it there were times when I felt so frustrated that I wanted to give up. Several times I almost picked it up and threw it across the room. The point I’m trying to make is this, when you're trying to change something it's going to be hard, it's going to be challenging, and you're going to want to give up. But if you committed yourself to making one small change, just one and in that moment when you’re struggling  remind yourself of what your overall goal is, what the outcome is that you want and that you've committed to making this change. 

 

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222 : Top 3 Mistakes Advanced Exercisers Make  

If 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.

 

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221: How many days of rest does a muscle need to recover  

Kara - What are the proper techniques for long distance running?

Thomas - What exercises are the best to build a broad chest and shoulders?

Tegan - How many days of rest does a muscle need to recover?

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220: How to Make Your Muscles Grow Even More  

One of the most common questions I get are some variation of, how can I lose more fat, how can I be more toned, how do I make my muscles show more. The end result of this question is how do I make my muscles more visible or how do I increase my definition. Of course losing fat is really important to improve your definition, but so is growing your muscle. Today we’re going to give you one actionable tip that can help you activate more muscle fibers and help them grow.

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219:  Top 5 Mistakes Beginner Exercisers Make  

From our stats on the backend I can tell we have a lot of new listers to the show, thank you for joining us and coming here to get some of your fitness information.  Most people that listen to the show are relatively new to exercise and sometimes when you’re first starting out you can feel a bit overwhelmed with information and you may not know where to start.  I want to help you fast track a little bit, because if we can speed you over that initial hump, then you can see results a little more quickly and quick results will always help motivate you to continue and are especially important on the front end. Today we’re covering the top 5 mistakes I see beginner exercisers make.

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218: Quora Style, All About Fat Loss  

When it comes to fat loss is it better to run faster for short distances or slower for longer distances?

Should I skip eating breakfast to lose fat?

 

How do I lose my leg fat?

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217: Why do Bodybuilders Look so Different from Athletes?  

I was browsing Quora the other day when I saw this question posted, why do some people that train look like bodybuilders and others look like athletes? I thought this was an interesting question to tackle because although a lot of people say all they care about is being healthier and more functional I think deep down a lot of people care about how they look as well and how you structure your program can change how you look or determine how you look as long as you consistently do it, that's what we're talking about today.

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216: Extreme Ownership: A Must Read Episode  

Today is a must read episode and we are covering Extreme Ownership: How U.S Navy Seals Lead and Win by Jocko Willink and Leif Babin. Although this is technical a leadership and business book, I think most of the lessons from it can be extrapolated and applied to anyone’s life, because even if you don’t run a business and even if you aren’t in charge of managing any people, you’re still in charge of you and you’re still in charge of managing your life and all the complexities in it, if you want or need to feel more in control of your life listen to this episode and then immediately get this book.

 

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Book Link - https://www.amazon.ca/Extreme-Ownership-U-S-Navy-SEALs-ebook/dp/B00VE4Y0Z2

Pain Episode - https://fitnessforfreedom.com/episode-208-using-a-pain-point-to-make-a-change/

7 Habits - https://fitnessforfreedom.com/episode-27-must-read-the-7-habits-of-highly-effective-people/

215: Preparing for situations when you know exercise will be challenging  

Double Feature Questions from Jeanine:

I suffer from hormone imbalance. I found taking certain supplements prescribed by my naturopath and eating a balanced diet helps with managing the fatigue, appetite and discomfort. However, I find it hard during my menstrual cycle to really push myself during workouts, and to be honest I am glad if I just show up. Do you have any strategies for your female clients during this time?     In a few weeks I will undergo surgery to my sinuses. The doctors recommends not exercising until 2-3 weeks after recovery. Even after this period "excessive exercise" is to be avoided. The main goal is to keep my heart rate low to avoid an increase in swelling and potential bleeding. What is your recommendations to maintain my pre-surgery condition while slowly transitioning back to full exertion in my workouts?  

Gary:

Hi Jonathan I love the show and find it very helpful in keeping me motivated and at least a little bit consistent getting to the gym. I’m not sure if you’re the right person to ask but my question is this, I wake up at a reasonable hour, but can’t seem to get out of bed in the morning  how can I force myself to get out of bed?

 

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