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

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 

250: What are steps should I do 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 to my previous level of activity, but everything’s so tiring, frustrating and I just don’t feel good when I exercise anymore, which is an essential motivator for me. How do I get my enthusiasm –and shape – back?

Sam: I get light headed easily, but I want to do exercise. What would be a good way for me to start? Can I train myself to get used to it so I don’t get light headed any more?

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249: How to More Effectively Burn Fat Running on a Treadmill  

It's no secret that most people would like to lose fat, unfortunately many people go about it in an ineffective way, what I mean by that is that most people, who want to lose fat take the first step of walking or running on a treadmill at the gym for 30 minutes to an hour at a time doing low steady state cardio. Which isn’t necessarily wrong you will burn some calories and fat and there are lots of other health benefits associated with low steady-state cardiovascular activity and it is definitely, definitely  better than doing nothing, but if you want to burn a lot of calories and a lot of fat you’ll have to increase the intensity of that cardiovascular style training.I personally think the treadmill is best but it can still be any piece of equipment, a bike an elliptical, the rower, the stairmaster, whatever it is it doesn't matter what's important is that you follow a few of the following strategies.

248: 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 stays arched and the knees stay behind the toes. But for incline leg press and sometimes for squats I'm told that going just past 90 degrees at the knee is adequate. Can you weigh in on appropriate depth and whether and why there are differences between depth on squats and depth on different types of leg press?

2) Strength training via weight lifting or high intensity interval training: I usually exercise 4-5 times per week with two days dedicated to strength training.  I usually think of weight lifting as the foundation of strength training, but over the years I've seen a lot of emphasis at the gym on strength training via low-weight or body-weight high intensity interval training classes.  I'm wondering if I should consider replacing my weight lifting workouts with high intensity interval workouts targeting the same muscle groups.

 

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247: Are You In Denial About How Hard You Actually Work  

This 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.

 

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246: 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?

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245: How One of Our Most Dedicated Listeners Made Sustainable Changes  

Today 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 of weight in the process. Here’s a piece of her story.

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244: 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 in my left knee. I don't want to stop, but I don't want to injure myself. What should I do?


Mehul - As someone who can't do pull-ups, what's a good alternative exercise to work the same muscles?

 

Pull-Up Video Link

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243: The Most Overlooked Reason You’re Not Motivated to Exercise  

One 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 acceptable things to be motivated by and there's a good chance that everyone is partially motivated, at least in part by all of those things, of course by varying degrees depending on the person. Listen to dive a little deeper. 

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242: 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 should I be doing in order to maintain, rather than improve, my physique?

Quora: Why is bench pressing your own weight harder than doing a pull-up, if they're the same weight?  Put link to most recent pull-up video

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241: How to Practice Life  

How do you practice life?

Listen to this episode to find out. 

 

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