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

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 

 

 

 

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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