Episodes

  • Episode 314: The Best Diet Plan You Can Go On

    · 00:06:01 · Fitness For Freedom Tips

    After I put my son to bed I often come down to my little home office to get a little more work done before I put myself to bed. Usually I save mindless admin tasks for this time because I have trouble focussing on anything that is deep and meaningful and I can’t do anything that requires research of any sort because then I might end up on youtube watching videos, that don’t do anything to move my mind or life forward. Actually, for the most part not only do they not help me move forward, but it also means the tasks I’m supposed to be doing are going to take a lot longer than I anticipated, which means I’m going to be up later than I anticipated, which means I’m much more likely to snack on something I shouldn’t be snacking on and that’s exactly what happened last Thursday night...   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

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  • Episode 313: Endings Bring New Beginnings on Reflection and Meditation

    · 00:11:26 · Fitness For Freedom Tips

    I’ve had the opportunity to reflect a lot over the past few months about what it means to change and redirecting my priorities, and I’ve had to look back at why I do certain things out of habit or in other words how did I create a habit the way that I did, and what were the steps I took. And the truth is this is how it happened, I said this is important to me, then I set up my life or my environment in a way that supported that change, until it became a full habit. I recently started...   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

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  • Episode 312: Is Dumbеll оvеrhеаd рrеss еаsіеr оn your јоіnts thаn bаrbеll?

    · 00:10:55 · Fitness For Freedom Tips

    I'm a really skinny guy, always have been, 6' 145 lbs, high metabolism/high energy. So I'm naturally skinny plus I mountain bike/run regularly. This spring/summer I worked canadian tree planting in BC which if you don’t know is basically hiking and throwing a shovel for 8 hours a day planting 1,000+ trees a day, 6 days a week. It's the most intense work I've ever done. Everyone who does it gets in great shape and loses weight, for me I couldn’t eat enough to keep up with it. Fast forward to August after being back home for a month. I'm working in an office, sitting much more of course, I still run 2-3 times a week and maybe mountain bike once a week, I went back to eating normal. One day I realize I have a little belly, especially when I'm sitting. Having never had anything like this before it has me wondering if the extreme swing in lifestyle has something to do with it? Being summer I was eating more cheeseburgers than usual, 2-3 times a week which I've now stopped. I went from my normal weight of around 144-145 to 150. I'm 31, which I know means my metabolism could slow down any day, and maybe that’s what happened, is it just coincidence that it's after my intense fitness come-down from the spring/summer? Body Burner Brody І rеаd dumbbеll bеnсh рrеss іs еаsіеr оn thе јоіnts thаn bаrbеll sо І'm сurіоus іf thіs іs thе sаmе fоr оvеrhеаd shoulder рrеss? Strong Shoulders Sam Video Link to Shoulder Press Last year I got into lifting and I LOVED it. Never had really lifted anything heavier than a fountain pen for my entire life and got up to deadlifting 350lbs. A few months ago I had to cancel my gym membership after I got a promotion at work and didn’t have time anymore. Now, things have cooled down and after speaking with my boss, I have indicated that a few times out of the week, I NEED a gym break. So he agreed. Now I am wondering what to do? I loved Stronglifts 5x5, but honestly, I think I am at the point where I just want to lift to feel good and well, quite frankly, look good. Any suggestions on workouts? Deadlifting Dan   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

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  • Episode 311: How to Pick Your Treadmill Running Speed

    · 00:06:24 · Fitness For Freedom Tips

    I have a client that I’ve been training for a few years now and just this past summer she’s taken up running and she’s improved a lot, at the beginning of the summer she was doing 2 or 3 minutes of running then 1 to 2 minutes of walking to complete 5km, but with her hard work and consistent training she was or is I guess able to run 5km in a row without stopping. However the weather is starting to become a little less pleasant, so she’s started running on the treadmill, which was going really well the first few times she did it she was getting comfortable with her pace and being on the machine and on her last run she was feeling so good she bumped her speed...   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

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  • Episode 310: Is it possible to slowly lose body fat% and gain muscle mass while consuming calories around maintenance?

    · 00:13:47 · Fitness For Freedom Tips

    I want to lose fat and gain muscle, but I don’t want to put on any more weight, is it possible to slowly lose body fat % and gain muscle mass while consuming calories around maintenance? How much slower would this be than a bulk and then cut cycle? Wants to be leaner - Luke Is it better to do strength training before cardio or is it better to do cardio and then strength training? L What’s better, doing a strength program that is 3 times a week vs. 6 times a week? I heard that really all you need is 3 and more than that is really a waste of time. For some context, let's assume that a theoretical person, right after cutting to 10% bodyfat, goes on a bulk for a year. He has perfect execution and progression on all lifts and never misses a day. What will the actual difference be after that year when going on a 3-day routine vs. a 6-day routine? I know you won't be able to lift twice as much, or have twice the muscle. But how much more will the 6-day one actually give you regarding strength and aesthetics. Volume Vince   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook        

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  • Episode 309 : Changing How You Look at Goal Setting

    · 00:07:07 · Fitness For Freedom Tips

    I’ve done a few episodes about goal setting usually under the premise that goals in and of themselves are more or less a waste of time, at least in the standard way that most people think about goals - I want to lose 40 lbs. in 6 months or I want to be able to do 10 push-ups in 10 weeks.  I know that this flies in the face of what most other personal trainers, health coaches and self-help gurus might say, that a goal needs to be specific, measurable, attainable, relevant and timed or more commonly known as the acronym SMART. The problem with most outcome goals is just that, they’re outcome goals... Episode 143 Episode 226 Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

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  • 308: How did you break through your plateau on overhead press?

    · 00:09:15 · Fitness For Freedom Tips

    I overworked out. I pushed myself way too far than i should have in weight training. Now i'm feeling quite broken. But I'm currently on a cut so I'm tracking my calories and keeping them low. Should I eat more today? Would it help my recovery? Or do I just have to deal with it. I’m not talking about more protein to "build more muscle". But more calories for recovery. Cutting and confused   Recently I have taken up cycling in an attempt to lose weight. This and just eating less is showing positive results. I bike every other day and was wondering on the off days if I could run or do I NEED those days for rest? Weight Loss Wilma   Jonathan, thank you for doing this show I find it really helpful and try to catch it every week, even though I do miss it sometimes :( I stalled hard at a 175 pound overhead press, how much weight until you first stalled and how did you break through your plateau on overhead press? Stuck in Sarnia   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

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  • Episode 307: The human metabolic response to chronic ketosis without caloric restriction, the blood work episode

    · 00:07:17 · Fitness For Freedom Tips

    In last weeks show I reviewed a study about the effects of a ketogenic diet on endurance athletes and whether or not it had an effect on their ability to cycle for extended periods of time, at around 60 to 65% of their maximum capacity, if you’re interested in hearing about my thoughts and the results of that study I definitely recommend you check out episode 305 and for interests sake the name of the study is: The human metabolic response to chronic ketosis without caloric restriction: preservation of submaximal exercise capability with reduced carbohydrate oxidation, and don’t worry if you didn’t get that I have a link to it in the show notes. I’m not going to cover the author's conclusions or the results if the study today because I did that last week, but I did find some very interesting things with respect to blood work and basic physiology that I think many of you will find interesting and we’re going to cover those today, but since reading findings can be a little bit boring we’re going to do something different, I’m going to ask you a question, you’re going to answer it and then I’m going to go through what the study says the answer is. The Ketogenic Study Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

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  • Episode 306 : When trying to lose weight, do you add extra calories to account for exercise?

    · 00:08:36 · Fitness For Freedom Tips

    When trying to lose weight, do you add extra calories to account for exercise? For some context, I'm 22 year old female trying to lose weight. I downloaded MyFitnessPal and entered in my stats. I was given 1750 calories to work with and my macros I split to 40/30/30 for Carbs/Protein/Fat. My question is, since there is an activity option to enter in your exercises, are you supposed to enter in your workouts and eat the extra calories? Are those designed to fit in your plan to lose "x" amount per week? Or are you just supposed to eat your calories for the day and use the exercise as an extra deficit? Double Check Chelsea   For the longest time, calculating my Total Daily Energy Expenditure (TDEE) doesn't seem to match how my body reacts to certain caloric intakes. I'm 5'9, 158 lbs with with 14-15% body fat. My final average TDEE is 2,642. I currently eat 1,800 calories a day and stay the same weight. If I eat 2,642 and keeping the same 5 day lifting regiment, I feel I'd definitely gain 1-2 pounds a week. I gain and lose weight extremely easy. How accurate can TDEE calculators be? How close should I pay attention to mine? Trouble Understanding My TDEE   I've been an avid gym go-er since last September. Consistently going 5-6 days a week doing various strength routines, but in mid July I decided to take a break and finally get rid of the bulk that I had accumulated over the previous 10 months. I lost about 20lbs doing various cardio exercises, ignoring the gym completely. I've started to go back to the gym, and am trying to ease back into things. Thing is, holy crap I lost strength. Pretty much every exercise I do is considerably weaker than what I had been doing. I've lost a good 10-15% off all my lifts. After an extended break how long will it take me to get back to my normal strength levels? Any advice? Returning From a 2 Month Break   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

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  • Episode 305 : Does a Ketogenic Diet Help or Hurt Your Endurance?

    · 00:08:48 · Fitness For Freedom Tips

    This isn’t a must read episode for The Art and Science of Low Carbohydrate Performance, it’s more of a review of a research article the book cited. That’s right there was a citation that I thought was questionable so I tracked down the original study and decided to critically analyze it to see if what the authors were saying was true and if this was a legitimate study that I could take seriously. The line in the book that got me questioning the citation was this, that when elite cyclist were not ketogenic adapted they were able to pedal a bike at over 900 kcal an hour for 147 minutes and when they were ketogenic adapted they were able to ride on average for 151 minutes and that this was not statistically significant, to which I said neh, neh that is a 4 minute difference which I know doesn't sound like a lot but if these elite cyclists were in a race that would mean if the keto group were in first then the rest would be somewhere between 1.5 and 2km behind them which in the elite cycling world is a huge difference, so different the T.V crews wouldn’t even be following the non keto adapted group, so I wanted to dive in and see what this study was all about.  The Ketogenic Study Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

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  • Episode 304: How do I prevent this dizzyness from happening?

    · 00:08:15 · Fitness For Freedom Tips

    Every time I finish pushing the prowler sled I get dizzy. I'm in a hot climate so I make sure to hydrate religiously so that can't be the issue. Even if I push one plate I still get dizzy after a few sprints. I also make sure to breathe while pushing. How can I prevent or lessen the negative post effects of the prowler? How do I prevent this ‘dizzyness’ from happening?   Dangerous Dave Hey! I want to do cardio to lose some fat and improve my endurance and conditioning because it sucks. I can’t even run for more than 10 minutes in the park. But at the elliptical I can go on for 1 hour, but still it's bad. I want to improve my conditioning and endurance. And also lose some fat but that's my secondary goal. The thing is running sometimes gets boring and I don't feel like running sometimes because it’s a loooooot of time and it’s not that intense I don’t know what kind of cardio to do. I want it to be intense and feel like a warrior and push through my limits. I want to workout and get fit. Sprinting Sandra How do I progress my weights? Let’s take curls for example. Today i can do 8kg, 4 sets of 8,7,6,6 reps. Then my next session, should I try to hit 9,7,6,6 or should i get all my sets to 8 reps? What if i could achieve 10 reps on my first set if i pushed real hard, but at the expense of the performance my remaining sets? Will it differ between isolations and compounds exercises? Hypertrophy Harry Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

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  • Episode 303 - How Mobility Training Makes You Stronger

    · 00:08:49 · Fitness For Freedom Tips

    In order to get stronger you have to progressively lift heavier weight, there’s no way around it, however lifting progressively heavier weight has it’s limits, as in you can only become so strong before you will start to become injured or your strength will plateau, if these types of things didn’t happen people would be able to become infinitely stronger, but we know this isn’t the case because even after years of training everyone still has their limits and world records are often held for years, sometimes decades before being broken. Which brings us to this question and the one we’re answering today, How can improving your mobility help you become stronger and how do you improve your mobility? Hip Mobility - assisted squat Upper-back Self-Massage - massage your upper back Hamstring Flexibility - Static and Dynamic Stretches Shoulder Mobility - From Frozen to Full Mobility   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

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  • Episode 302: How do you go about coming back to training after such illness?

    · 00:06:48 · Fitness For Freedom Tips

    I'm trying to save time on my back workouts, I'm just curious if doing Deadlifts, Bent Over Rows, and Pullups/Chin-ups are enough to build it completely? - Build My Back Bob So here's the deal, I'm looking forward to compete in weightlifting, but I get sick a lot. So here's the question: when dealing with illness (common cold, flu) what's the wisest thing to do regarding training? If the illness involves/leads to infection (strep, sore throat) do the same rules apply or is it an exception to take a rest? How do you go about coming back to training after such illness? Thank you in advance - Sick Steve This is a ‘Noob’ question, but i'm at a loss. I lift early in the morning so I don't train with anyone to spot me. My lifts are getting stronger and the first dumbbell rep is getting harder and harder. How do I get the first dumbbell chest press rep? - New Nick   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

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  • Episode 301: What To Do When You Don't Feel Like Exercising

    · 00:04:59 · Fitness For Freedom Tips

    A couple weeks ago when I was away on holidays I woke up one morning with every intent of going for a run and doing a quick strength workout, but when I woke up that morning I still felt tired, I didn't have very much energy, I was reeling from a cold that even today I haven't fully recovered from and instead going for a run I negotiated with myself, through my rules for these types of circumstances, Am I just being lazy or am I legitimately tired and unable to run?...   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

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  • 300: Is Swimming Any Good for Burning Calories and Losing Weight?

    · 00:07:12 · Fitness For Freedom Tips

    Danica - What kind of training do I have to do to be able to make more distance while swimming and hold my breath for longer times under water? I want to be able to swim longer and stronger.   Too Extreme - When I go to the cottage with my family we like to take the boat out and go wakeboarding, tubing, and generally have fun on the water. It tends to burn for a few days afterward so we’re definitely getting some good arm exercise - but how much is too much? It’s a lot of fun but I’m worried about accidentally injuring myself in the process. When do I know to stop?   Born to Swim - Is swimming any good for burning calories and losing weight, or is it better for getting stronger muscles? I really love swimming but I want to know if it’s enough for me to lose weight on its own or if I should look elsewhere. -------- Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

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  • 299: The Most Effective Strategy To Build Muscle Without Weight

    · 00:05:19 · Fitness For Freedom Tips

    I just got back from a ‘vacation’ in beautiful British Columbia, I have to put vacation in air quotes because for the most part it didn’t feel that way. We were there for a whole week, but social activities, family get together’s and a wedding right in the middle of the trip left us crammed end to end with very little in the way of free time to relax let alone workout or formally exercise, this meant I had to be creative in doing my exercises with the cramped schedule and no equipment. Like we’ve talked about in previous episodes I followed a few different strategies to make sure I got at least something in, I scheduled it in first thing in the morning, I had the program pre-built so I knew exactly what I was doing, I kept it really short as well, because I knew I would be prone to getting interrupted and I used this strategy which is the topic of today’s episode, I did everything really slowly, I mean really, really slowly, I did split squats for 6 to 8 seconds down and 6 to 8 back up, I did push-ups and pull-ups following the same tempo, I tried to do it with hanging leg raises, but it was just too hard, I had to settle for 2 to 3 seconds down and up because that was the slowest I could handle and my muscles were sore the days after I worked out despite the brevity and the fact I was only using my bodyweight. -------- Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

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  • 298: How can I Apply A Reward System to Exercise?

    · 00:06:34 · Fitness For Freedom Tips

    Reaping Rewards Rob - When it comes to everyday life and motivating myself to push to get something done, I like the idea of using a reward system - where I treat myself to something I like when I succeed, as it works to make me want to get that thing done. Is there a way I can apply something like that to weight loss? It just feels counter-productive to treat myself to something if that’s going to add more calories.   Long Walks on the Beach - I just came back from vacation and found that exercise was a lot harder than when I took time off. I was fairly active while I was away, I took walks on the beach a lot and did a lot of walking around in general, but obviously that wasn’t enough. What are some other ways I can fit exercise into vacation without necessarily having to take time away from enjoying the vacation itself?   Sporty Suzie - My friends and I are basic level sports players, as a group we play volleyball, badminton and similar moving around sports just for fun but no one is really any good at it. We mostly just play for fun, but I’d love to actually get better - what should I be focusing on to get better at volleyball? -------- Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

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  • 297: The Ridiculous Notion of Moderation

    · 00:07:02 · Fitness For Freedom Tips

    Have you ever heard this expression, ‘Everything in moderation, except moderation.’ I’ve heard this expression several times and I don’t know where it comes from or who started it, but the first time I heard it I agreed with it and thought - you know everything should be done in moderation, but then I heard it again in a slightly different context and decided I didn’t like it as much and now I’ve been thinking about it for several years (I know I’m a bit weird like that, but sometimes little things bother me for a really long time and it takes me some time to figure out why they bother me so much and I just need to reflect on them), anyways now that I’ve reflected on it, I’ve decided I don’t really like it at all and I just want to dig into why, let’s start with the definition.    -------- Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

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  • 296: what are some beginner pulling exercises?

    · 00:06:43 · Fitness For Freedom Tips

    Master Chef - What are some good foods I can make from scratch at home? We want to eat healthier and I only have so much time to cook, are there any quick meals that can be made easy that are also good for you? Amanda - I’m trying to learn proper movements for exercises, but don’t really have anyone who can tell me if I’m doing it right. Will practising in front of a mirror by myself help me improve? Assuming I have a general idea what the exercise should look like. Flimsy Arms - I have watched a lot of your videos, you put a lot of emphasis on pulling exercises. For someone like me who has poor upper body strength, they can be very hard - what are some beginner pulling exercises? -------- Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook Steps to a Pull-Up Shoulder Mobility

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  • 295: The Lost Strategy That Will Help You Lose Weight

    · 00:06:11 · Fitness For Freedom Tips

    Last week I made this huge giant salad. I used spinach as the base, with fresh tomatoes, cucumbers and peppers from our garden and then I put some olives cashews, hemp and chia seeds to top it all off with some balsamic vinaigrette. Of course, what I intended to be a modest lunch salad quickly turned into a giant beast of a salad, but I felt up to the challenge and started eating it with the intent of finishing the whole thing, but halfway through my son Cooper started to cry and I had to take an intermission from my salad to change his not so clean diaper, which took somewhere between 5 and 10 minutes. But here's the interesting thing that happened, when I sat down to finish my salad I was no longer hungry and instead of finishing it off like I would have in the past I put it in a container and ate it a couple of hours later when I was hungry again. I don’t know if something like this has ever happened to you before where you’re famished at the start of a meal and get interrupted part way through only to realize when you come back to it that you’re not actually hungry anymore and you don’t need to finish all the food you prepared yourself. But it got me thinking about something, how often does the opposite happen, where you’re hungry, so you ram a bunch of food into you as fast as you can only to feel not only full, but stuffed 20 minutes or so after you finish your meal, I think for most people this secondary scenario is much more common. I know when I was a teenager I fell into this category, because when I came home from school almost everyday I would devour an entire box of crackers as a snack, but then be so full after I would unable to move or do anything productive, until dinner time when I would eat again. -------- Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

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