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

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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214: Accept That You’re Always Going to Be Too Busy to Exercise  

About 6 weeks ago we started advertising on Facebook for our in-home personal training services here in Ottawa. Our marketing strategy is pretty simple, we show our audience an effective exercise for something specific like posture or give them a useful fitness tip they can use in their own workouts, at the end of the video we have a form people can fill out if they want us to contact them for more information about exercise in general or about personal training in their home.  In the last couple of weeks something very interesting has started happening, before I can ask the person anything about them or the fitness questions they have, I get some variation of this response, ‘You know what, I’m really swamped right now and I don’t have time to exercise, call back some other time. From my experience this is code for, don’t talk to me ever again.  

This is a really common occurrence, common enough that I decided to do a whole show about it, if you’re having trouble finding the time to exercise you should listen to this episode because it’s short, sweet and is going to give you some strategies that you can use right away no matter how busy you are.

 

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213: How to Design a Full Body Exercise Program  

A really common question I get from people is, ‘what exercise should I do for this?’ or ‘what exercise is good for that?’ and the truth is there is really no one good exercise that's good for one singular result, what’s more important is how frequently you do the exercises, how you lay it all out in your program or the combination of all the exercises you do together is really the best way for you to get the results that you're looking for, whatever they are. Today we’re going to talk about how to design a basic strength training exercise program, the different exercises that should be in it and how to put it all together. If this sounds like something you want, don't go anywhere.

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Your First Exercise Program Video and Routine Download

 

212: So, My Wife Gave Birth Over The Weekend and Fitness Was Seriously Important  

This is the short story, of the birth of our first child. This episode is very different from our other episodes and probably not a good place to start if you're a first time listener.   

211: How to Improve Your Willpower  

We work with a lot of people who are trying to lose weight or become stronger and get in better shape. When we first start working with them we talk about the importance of them being able to control their environment. The problem is that once we talk about it and we feel like our clients understand they'll say, ‘Now that I understand I don't need to worry about controlling my environment, because now that I know what my tendencies are I just won't do it and I will do what I’m not supposed to, instead.

 

Unfortunately this mindset change turns a relatively easy strategy to follow into one that is almost impossible.  It is much easier to control your environment than it is to rely on willpower especially when you’re first starting to make a change. That’s what we’re covering today, so don’t go anywhere.

 

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210: How Chunking Can Help You Get Through Your Next Workout  

When I was a teenager I used to work in a lumber mill, where I would have to carry big logs around the yard and put them in designated areas depending on whether or not they were being turned into boards, studs, scraps or whatever.  Now these logs were so big it would often take 2 or 3 of us to carry them to their designated spot, but once they were cut into smaller pieces then one of us could easily carry them to wherever they needed to go after that, we called this process chunking and it turns out you can apply it to your fitness program in a multitude of ways to make it easier, pun intended, let’s cut to it.

 

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209: What are the top 5 exercises I can do in my apartment to get in shape?  

We’re back with another Free Wheel Wednesday’s 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.

Q1: Haley - What are the top 5 exercises I can do in my apartment to get in shape?

Q2: Grace - Why is it bad to do ab workouts every day?

Q3: Ian -  What is the easiest ways for a ‘hard gainer’ ectomorph to gain weight?

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208: Using a Pain Point to Make a Change  

The concept of making a change is really simple if you want something to change you just change it. If you want to lose weight you eat a higher quality and lower quantity of food, if you want to become stronger you do strength training exercises, but as you and I both know making these changes isn't easy in fact for most people it's downright challenging. It's why we started the show and it's what we're talking about today, how to use pain points to make a change and some things you can do to avoid those pain points altogether.

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207: Do Restrictive Diets Leave You Craving and Eating More Food?  

Almost every diet I’ve seen and most healthier lifestyle changes that involve losing weight usually require you to restrict your diet in some way. This makes sense because usually to lose weight you have to either eat less food, different food or most likely a combination of the two. The main problem with restrictive diets is just that, they’re restrictive if someone tells you that you shouldn’t or worse can’t eat something you immediately want it.  Today we’re going to go through a new strategy that doesn’t restrict anything, I know it sounds hokey, but hear me out for this one.

Also it’s Funday Friday so stick around, because we are giving one lucky listener that left us an iTunes Rating and review a free lifetime membership to our online fitness and lifestyle design community. Alright now let’s cut to it.

Mike T. Nelson: http://miketnelson.com/about_mike_nelson/index.php

 

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206: What can happen if you don't get enough sleep?  

 

We’re back with another Free Wheel Wednesday’s 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

Q1: Dan - What is the best routine to get six-pack abs in 2 months?

Q2: Trish - What can happen if you don't get enough sleep?

Q3: Mandy - I want to do pull-ups, but physically can’t. What’s the best way for me to start training?

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205: Setting Goals Using Advanced Exercises  

 

Most people have trouble making a change stick, this often leads to frustration and feeling at a loss that you can't get the results you're looking for or stick to the changes you’ve tried to make. For some people this is losing weight, for some it's becoming more active for others it could be getting stronger. Regardless of the results you're looking for or the changes you're trying to make they almost always need to come incrementally. Today we’re looking at the push-up and how the process for achieving a higher difficulty of push-up is the exact same for making a change anywhere else in your life.

 

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204: The 3 Most Dangerous Things You Can Tell Yourself  

We all talk to ourselves, in fact have entire conversations with ourselves, I might even go out on a limb and suggest that we talk to ourselves way more than we talk to other people, hmmm what am I going to have for dinner tonight, Gerry has hockey and I didn’t take anything out of the freezer, but we do have fresh asparagus, and maybe we’ll try it with that new quinoa pasta I found, hmm where does quinoa come from, my trainer says it’s a carb, but I could have sworn I read somewhere that it’s a nut or is it a seed, yeah it’s a seed.

 

These types of conversations happen in a flash in our brains several times an hour and possibly a minute, so yeah we talk to ourselves a lot. Most of it’s pretty harmless like I talked about in the above example, but what about when we use it in a way that has a negative impact on our behaviour, especially when we’re consciously trying to make a change, that’s what we’re covering today, and if you want to talk to yourself differently you need to listen to this episode.

 

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203: Does being overweight affect actual effectiveness of lifting weights?  

Q1: Inna - Is it true that when you miss a meal your body goes into "famine mode" and stores more fat from the next meal than it normally would?

Q2: Zach - Does being overweight affect actual effectiveness of lifting weights?


Q3: Brent - Are there ways other than using the hanging bar, planking, and yoga to exercise without moving my body?

 

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202: What It Really Takes to Make Your Body Change  

Every once in a while a video will pop up in one of my social media feeds that says you shouldn’t be sore after a workout and that if you are, you’re doing too much. Well I’m going to challenge that notion today, because you do have to be sore at least sometimes otherwise you’re not pushing your muscles hard enough that they need to adapt. I know you can’t wait to hear about all the reason you should be sore so let’s get to it.

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201: What Are The Top 5 Things You Shouldn’t Do After a Workout?  

We talk a lot about all the things you should be doing during a workout and the changes you should make to eat better and be a healthier person in general, but what about all the things you shouldn’t be doing? There are some things that can be detrimental to your movement, recovery and health after you workout. Today we’re covering the top 5 things you shouldn’t do after a workout, so don’t go anywhere.

 

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200: What's the best food to eat while trying to lose weight?  

Q1 - Lindsay -  What's the best food to eat while trying to lose weight?

 

Q2 - Stinson -  What kind of push-ups work the abs?

 

Q3 - Become Jacked - How do I further develop my latissimus dorsi muscles?

 

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