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

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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240: 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 sometimes it doesn't...what should I do?

Quora: I'm getting older but I still want to be fit and in shape. A lot of exercises are too hard for me, where's a good starting point?

Low back pain: https://www.youtube.com/playlist?list=PLPBEJMBwf92OYn88v34S4USXmCsiZqvs2 

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239:  5 Strategies To Be Healthier At Work  

If 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.   

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238: 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 - How do I know when I'm overworking my muscles?

 

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237: How To Use Willpower In That Moment When You need It  

If 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 times when you need to rely on willpower to cope with situations and help yourself make the healthiest decision you can in that moment, when you're not sure whether or not you'll be able to. If you want to put the power back into your will this is a must listen to episode. 

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236: 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?

 

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235: How to Effectively Train your Glutes  

Your 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.

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How to Train Your Glutes 

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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Click Here to Learn More About Our Goal Setting Workshop 

 

 

 

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