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As we get older, our bodies change, and the approach to fitness needs to evolve as well. In this episode, Turo Virta, a fitness expert with over a decade of experience working with the 40+ crowd, shares the most common workout mistakes he's seen among this demographic and provides practical solutions to help you avoid them.
Why ignoring warm-ups and cool-downs can significantly increase your risk of injury, and how to build these essential routines into your workouts.The surprising importance of incorporating resistance training, even if you're not aiming to build muscle mass, and how it can help maintain your metabolism.The dangers of the "weekend warrior" syndrome and how to create a more sustainable exercise routine.Why setting overly ambitious fitness goals can backfire and lead to burnout, and how to set realistic, health-focused targets.The difference between mobility and flexibility training, and why both are crucial for older adults to prevent common aches and pains.Turo's tips for maintaining consistency in your workouts and developing a fitness habit that lasts.The often-overlooked role of nutrition, hydration, and sleep in supporting your fitness journey.
You'll learn:Whether you're new to exercise or a seasoned athlete looking to optimize your routine, this episode is packed with valuable insights to help you stay fit, healthy, and injury-free as you navigate the challenges of aging. Don't miss it!
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In today’s episode, I’m diving into how you can keep your health and fitness on track, even when your calendar is overflowing. I know how tough it can be to juggle multiple responsibilities and still find time to take care of yourself, so I’m sharing my top seven tactics that have personally kept me going through the busiest times.
We’ll explore the "123 strategy" which simplifies nutrition with one big salad, two pieces of fruit, and three bottles of water each day to ensure you're fueled and hydrated. I’ll also discuss why planning your protein intake can make a huge difference and how mindful eating can transform the way you interact with meals, no matter how rushed you are.
Adding movement to your day doesn't have to be a chore—I'll show you how to sneak in extra steps and make the most of micro workouts that pack a punch in just 5-10 minutes. Lastly, I'll emphasize the importance of setting realistic, present-oriented goals to keep you grounded and focused on what truly matters—your health.
Join me as we tackle these simple yet effective strategies to maintain your health, sanity, and wellbeing, no matter how hectic life gets. Let’s get started and make sure you’re not just surviving your busy schedule, but thriving through it!
If you need help to implement these strategies and hold yourself accountable, you can APPLY my 1-1 Coaching HERE or Join our Balanced Lifestyle Blueprint Group Coaching HERE -
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In this episode of the FitMitTuro Fitness Podcast, Turo Virta sits down with Dane Palarino, a successful entrepreneur who faced a wake-up call about his health and fitness. Dane shares his powerful story of prioritizing his business over his body, only to realize the toll it was taking on his confidence, relationships, and overall well-being.
Discover Dane's transformative journey, including the five daily non-negotiables that helped him regain control of his health and fitness. Learn his strategies for balancing the demands of entrepreneurship with sustainable body composition changes, and how he now helps other busy professionals achieve their fitness goals through his program, Dad Bod Sculptors.
This episode is a must-listen for anyone seeking inspiration and practical advice to overcome their own "dad bod" and reclaim their vitality and confidence. Tune in to uncover Dane's proven approach to sustainable body transformation.
Check Out Turo´s Website HERE
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In this transformative episode of FitMitTuro Fitness Podcast I speak with my client Daniel, a 46-year-old Portuguese living in Sweden,how he lost 13 kgs. Over nine months, Daniel dropped from 104 kg to 91 kg through a combination of disciplined dieting, increased protein intake, vegetables and regular exercise. More than just shedding kilos, Daniel saw significant health improvements including better blood pressure and cholesterol levels, alongside enhanced sleep quality thanks to reduced alcohol consumption.
Hear how Daniel’s lifestyle changes not only affected him but also inspired his family to adopt healthier habits. Dive into a discussion on the crucial roles of consistency, tracking progress, and balancing diet with cardio as Daniel plans to continue refining his fitness regime. Whether you’re looking for motivation or practical advice, this episode provides valuable insights into making sustainable lifestyle changes that lead to real and lasting health benefits.
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In this rebroadcast episode I talked with my coach and mentor Jordan Syatt (@syattfitness) about his personal journey, from his childhood struggles with health and family dynamics to becoming in my opinion one of the best coaches and mentors in whole fitness industry. We dive deep into the challenges of emotional eating, binge habits, and overcoming fears - both in the fitness realm and in life.
Jordan shares vulnerable stories about his relationship with his parents, and how those experiences shaped his approach to fatherhood and being present for his own daughter. The conversation also explores strategies for developing a healthier relationship with food, including practical tips like the "20-Minute Rule" and the "Apple Test."
Whether you're battling binge eating, dealing with emotional triggers, or simply seeking inspiration to transform your fitness journey, this episode offers a raw and relatable look into the mindset of a top coach. Listeners will walk away with actionable advice and a renewed sense of motivation to prioritize their health and well-being.
Don't miss this powerful discussion on overcoming obstacles, building resilience, and finding balance in the pursuit of personal growth. -
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In this rebroadcast episode, Silvia shares her transformative weight loss journey. After struggling with yo-yo dieting her whole life, Silvia finally found success by working with Turo.
Silvia reveals how she was unknowingly eating far too little, leading to negative health effects. With Turo's guidance, she gradually increased her calories, focusing on strength training over excessive cardio.
To Silvia's surprise, this approach led to steady fat loss and increased energy, without the constant food obsession. Silvia emphasizes the importance of patience, self-compassion, and seeking professional support when needed.
This conversation is a must-listen for anyone frustrated with traditional dieting methods. Silvia's story demonstrates how a sustainable, balanced approach can lead to lasting results and improved quality of life.
Start your journey for FREE or check out coaching options from ym website HERE -
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In today´s FitMitTuro Fitness Podcast we tackle the challenge of sustainable weight loss in a way that respects both your health and your love for food. In this episode, I'll share the same practical strategies that have helped over a thousand of my clients not just lose weight, but keep it off for good. We'll cut through the noise of common diet myths and focus on what really matters: creating a manageable calorie deficit, understanding the impact of what you drink—including alcohol—on your weight and sleep, and how to enjoy the foods you love without derailing your progress. If you’re tired of quick fixes and ready for lasting change, this episode will equip you with the knowledge and tools you need to adjust your diet for long-term success. Tune in to start your journey toward a healthier, more balanced lifestyle.
I would love to hear from you! Send me DM in my IG HERE and tell me what you think about this episode and what was your biggest takeaway.
Thank you for listening and especially those who left 5-star rating in iTunes and/or Spotify. They help me massively to reach more people with a quality content.
-Turo -
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What is the optimal way to balance cardio with muscle maintenance, especially for women over 40? In this episode I talked about effective cardio methods that boost heart health and burn calories without compromising your muscle gains.
I'll guide you through various cardio exercises including HIIT, LISS, and circuit training, and provide insights on integrating these into your fitness regimen without losing muscle mass. You will learn how to strategically plan and build your workouts, properly nourish your body, and understand the key roles of rest and recovery in building a healthier, stronger you. -
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In this empowering finale of our series (3/3) on emotional eating, where we delve into sustainable strategies to conquer this challenge for good. In this episode, we explore how tailored therapeutic approaches like Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) can revolutionize the way you handle emotional eating by addressing the core psychological elements. We'll break down how CBT helps modify negative thoughts and behaviors associated with food, and how ACT encourages you to accept emotions and commit to behavior changes aligned with your deepest values. Plus, discover actionable tips on incorporating diet and nutrition planning, regular physical activity, and essential lifestyle adjustments that support mental and emotional well-being. Whether you're seeking to break free from the cycle of emotional eating or aiming to enhance your relationship with food, this episode offers the tools and insights you need to achieve lasting change.
Check out coaching options from my website HERE
I would love to hear from you! DM me in my Instagram or email me [email protected] -
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In this 2/3 episode of emotional eating series I tackle stress eating by understanding its triggers and exploring effective coping mechanisms. You will discover how stress impacts your body and why it leads to cravings for comfort foods. I'll guide you through practical and powerful techniques like deep breathing and progressive muscle relaxation to help manage your stress response and reduce the urge to stress eat. Learn to replace unhealthy habits with positive strategies that support your mental and physical health. Whether you're struggling with stress at work, home, or in your daily life, this episode will equip you with the tools you need to take control of your eating habits and lead a healthier, more balanced life.
Check out more free resources and coaching options HERE
Thanks you for listening and especially those who have left 5-star rating in iTunes and Spotify.
-Turo -
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This is the first out of 3 episodes of series where we take step by step approach to tackle emotional eating. In this episode I talk about mindfulness techniques and the power of mindful breathing. I’ll guide you through simple, actionable steps to help you tune into your body’s signals and differentiate between emotional hunger and physical hunger. Learn how to apply these techniques in everyday life to enhance your awareness and control over your eating habits, leading to a healthier, more balanced relationship with food. Whether you're new to mindfulness or looking to deepen your practice, this episode will equip you with the tools you need to transform your approach to eating.
Check out my website for more free resources or coaching options HERE
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-Turo -
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In this episode, I'll discuss why you shouldn't let the fear of bulking up keep you from lifting weights, the importance of progressive overload, and how essential proper nutrition and recovery are to your success. We'll also dive into how addressing mobility issues in your hips, knees, and ankles can prevent injuries and enhance your overall fitness. Whether you’re starting your strength training journey or looking to refine your routine, I'll share insights and encouragement to help you build a stronger, healthier body with a comprehensive training program. Learn how a personal coach or accountability partner can transform your training experience, ensuring consistency and success in your fitness goals.
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In this episode, I delve into why calorie counting isn't meant to be a lifelong strategy and how we can shift towards a more intuitive approach to eating. I share my personal journey with transitioning away from obsessing over every calorie to understanding the basics of nutritional values which allows for greater flexibility and enjoyment in eating. We'll explore the importance of recognizing hunger and satiety cues, and I'll give you practical strategies for mindful eating. We'll also talk about why it's crucial to prioritize food quality over quantity, the benefits of integrating regular physical activity, and how managing stress and getting enough sleep play pivotal roles in our overall health. Whether you're looking to ease off from counting every calorie or trying to understand how to eat more intuitively, this episode will provide you with the insights and tips you need to make that shift effectively.
If you need more "hand holding" on your fitness journey, check out all coaching options HERE
Thank you for listening!
-Turo -
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Join me, Turo Virta, as I dive into the essential topic of building sustainable health habits for better sleep, strength, and overall wellness. In this episode, I open up about my own experiences with strength training, sharing how I’ve learned to start small and integrate consistent exercise into a busy schedule. I'll walk you through practical ways to make physical activity both enjoyable and motivating, how to prioritize nutrient-dense foods, and the importance of setting goals that excite you. Whether you're facing challenges in staying motivated or seeking strategies to enhance your mental and physical health, I’m here to offer you personal insights and actionable tips to help you develop lasting habits for a healthier, more fulfilling life.
If you have been thinking about joining my coaching programs like 8-week Challenge but haven´t yet... I have created hundreds of home & gym workouts you can do with bodyweight only, with dumbbells only or if you are having access to the gym.. You can find all coaching options HERE https://www.personaltrainerturo.com/ -
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In this solo episode I talked about the common struggle of knowing what to do but not following through. I share my personal challenges with managing multiple passions and priorities, from maintaining my health and fitness to supporting my coaching clients and creating engaging content. I beat procrastination by emphasizing consistency, self-compassion, and personalized planning. I also offer valuable tips on how to improve habit formation and goal achievement, including the benefits of accountability and practical strategies to combat procrastination. Whether you’re looking to refine your routines or need a push to achieve your goals, this episode provides the insights and motivation to get you moving in the right direction.
My next 8-week Challenge starts June 24th and if you want to be first to know and be sure you get access to one of the 20 spots, join Challenge Waitlist HERE
Thank you for listening!
-Turo -
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In this episode I talk about essential tips and strategies to stay fit and healthy during the holidays without feeling guilty. I share personal experiences and advices on how to balance holiday indulgences with maintaining your fitness goals. Learn practical ways to manage holiday eating, from choosing the right breakfasts to smart alcohol consumption and mindful eating techniques. Plus, discover how to incorporate effective exercises into your holiday routine, ensuring you enjoy the festive season to the fullest while keeping your health in check. Perfect for anyone looking to navigate the holiday season with confidence and joy, without compromising their fitness and wellbeing.
Have questions or need an advice? Reach out to me directly via Instagram DM or email [email protected]
Join FitMitTuro Membership Coaching HERE https://www.personaltrainerturo.com/membership-coaching-2024
If you find the insights valuable, consider leaving a glowing 5-star review on iTunes or Spotify.
Your support helps us reach and empower more listeners like you! Thank you so much for your help! -
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In this FitMitTuro Fitness Podcast I was diving into the thrilling world of fitness racing with Jason Curtis, the mastermind behind the Deadly Dozen challenge. In this episode, we explore how the Deadly Dozen represents the ultimate test of fitness, combining strength, endurance, and functional fitness to push participants to their limits. Discover the science-backed strategies and innovative training methodologies that have made the Deadly Dozen one of the most exhilarating fitness events worldwide.
From enhancing endurance to building strength and improving overall fitness, the Deadly Dozen offers countless benefits for participants of all levels. Whether you're a seasoned athlete or a fitness enthusiast looking to take your training to the next level, this podcast provides invaluable insights and inspiration to help you compete in a smart and strategic manner. Learn how to harness the power of functional fitness and hybrid training to achieve your fitness goals while enjoying the thrill of competition.
Tune in to uncover the secrets behind the Deadly Dozen challenge and gain the ultimate motivation to revolutionize your fitness routine. Don't miss out on this opportunity to join the fitness racing revolution and embark on a journey towards peak athletic performance with Jason Curtis and me, Turo Virta.
Connect with Coach Jason Curtis in Instagram HERE
Connect with Turo Instagram HERE & Website HERE
Check out Deadly Dozen Fitness Race HERE
I really hope you enjoyed this episode and if you did, please feel free to leave a 5 star rating and review as they help so much!
-Turo -
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In this FitMitTuro Fitness Podcast I sit down with Troy Taylor, Senior Director of Performance Innovation at Tonal. We talk how to optimize muscle gains and enhance athletic performance. Explore cutting-edge training methodologies and innovative fitness equipment designed to revolutionize your workouts. From the science behind hypertrophy training to practical strategies for achieving peak performance, Troy shares valuable insights and expert advice to help you unlock your full potential. Whether you're a seasoned athlete or a fitness enthusiast, this podcast offers actionable tips and real-world strategies to take your training to the next level. Tune in and discover the keys to maximizing muscle gains and achieving your fitness goals with Troy Taylor.
Connect with Troy: LinkedIn, Instagram, Tonal Website
Connect with Turo Website & Instagram
I really hope you enjoyed this episode and if you did, please feel free to leave a 5 star rating and review as they help so much!
-Turo -
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In this empowering FitMitTuro Fitness Podcast episode, I'll be sharing practical strategies to help you break free from mindless munching and cultivate a more conscious relationship with food.
Are you tired of falling victim to snack cravings and feeling guilty about your eating habits? You're not alone. That's why I'm here to guide you through proven techniques to recognize triggers and keep healthier options at your fingertips. Drawing from my own journey, I'll reveal how I overcame snack cravings and learned to navigate the delicate balance between indulgence and portion control.
But that's not all – I'll equip you with actionable tips to conquer snack urges and hunger pangs, from incorporating protein and fiber-rich foods into your meals to practicing mindful eating and mastering the art of delayed gratification. Together, we'll tackle emotional triggers and set practical calorie limits, empowering you to make informed choices and reclaim control over your eating habits.
Whether you're struggling to curb mindless snacking or seeking a path to healthier living, this episode is your roadmap to success. Join me on this transformative journey and discover the freedom that comes with mastering mindful snacking.
Action Items:
Implement one or two of the strategies shared in this episode and experience their transformative impact firsthand.
Have burning questions or eager to explore additional topics? Reach out to me directly via Instagram DM or email [email protected]
If you find the insights valuable, consider leaving a glowing 5-star review on iTunes or Spotify.
Your support helps us reach and empower more listeners like you! Thank you so much for your help! -
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Join Turo Virta as he teams up with Dr. Davis to challenge the conventional wisdom of modern healthcare and explore groundbreaking alternatives for achieving optimal health. In this enlightening episode, Dr. Davis shares his personal experience of dramatically increasing muscle mass and enhancing skin health through diet and specific microbes, including his remarkable gain of 13 pounds of muscle in just three weeks. Discover the profound impact that diet, exercise, and microbes can have on restoring youthfulness and vigor. Dive into the discussion on the limitations of conventional medicine and learn how you can take control of your health by incorporating these revolutionary strategies into your life.
Links mentioned in episode: Dr. William Davis Website
Follow Dr. Davis in Instagram HERE
Follow Turo in Instagram HERE
I hope you enjoy this episode and, if you do, please leave a review on iTunes and/or Spotify (huge thank you to everyone who has written one already). - Vis mere
