Podcasts by Fitness For Freedom Tips

210: How Chunking Can Help You Get Through Your Next Workout from 2016-11-18T05:30

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 ...

209: What are the top 5 exercises I can do in my apartment to get in shape? from 2016-11-16T05:30

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 ...

208: Using a Pain Point to Make a Change from 2016-11-14T05:30

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 ...

207: Do Restrictive Diets Leave You Craving and Eating More Food? from 2016-11-11T05:30

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 sens...

206: What can happen if you don't get enough sleep? from 2016-11-09T05:30

We’re back with another Free Wheel Wednesday’s where we answer 3 of your ques...

205: Setting Goals Using Advanced Exercises from 2016-11-07T05:30

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 o...

204: The 3 Most Dangerous Things You Can Tell Yourself from 2016-11-04T04:30

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 t...

203: Does being overweight affect actual effectiveness of lifting weights? from 2016-11-02T04:30

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 ac...

202: What It Really Takes to Make Your Body Change from 2016-10-31T04:30

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 mu...

201: What Are The Top 5 Things You Shouldn’t Do After a Workout? from 2016-10-28T04:30

We talk a lot about all the things you should be doing during a workout and the ch...

200: What's the best food to eat while trying to lose weight? from 2016-10-26T04:30

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...

199: Sometimes You Just Have to Do the Work from 2016-10-24T04:30

As most of you know I'm big on controlling your environment and focussing on behav...

198: Having Trouble Saying No To Chocolate Cake? from 2016-10-21T04:30

We all go through periods of time where we struggle saying NO to those delicious treats and snacks we know...

197: I've been going to the gym every day for a year and I don't see any change in my physique. What am I doing wrong? from 2016-10-19T04:30

Q1 - Macy - Is it okay to workout in the morning and then not eat breakfast, then go to work?

Q2 - Quinton ...

196: How Sleep Affects Your Blood Sugar This is Blaine’s Story from 2016-10-17T04:30

You can't argue with the importance of sleep, but I think most people still underestimate how important it really is or can't tangibly say what’s so good about it...

195: Outgrowing Your Friends and Colleagues from 2016-10-14T04:30

On Wednesday our last rapid fire question was a bit of a doozie and one that I feel warrants more of an in-depth look, it’s not a fitness question per say, it’s a...

194: What's the best food to eat while trying to lose weight from 2016-10-12T04:30

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

Q2 - Stinson -  What kind of push-ups work ...

193: Top 4 Unique Ways to Turn Exercise Into a Game from 2016-10-10T04:30

Motivation isn’t something that you can find or get. It’s something that you have to build and generate momentum with. Often the hardest part of generating motiva...

192: How to Level Up Your Rules When They No Longer Serve You from 2016-10-07T04:30

I have a little announcement to make before we get into the meat of the show, on our website fitnessforfreedom.com we put a little series together called 7 Days t...

191: What would you tell your 20 year old self about exercise from 2016-10-05T04:30

Q1 Denise - Is there a significant difference between lifting 10 and 15 reps, I’m afraid I’m going to get bulky if I do too many reps?

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190: How Penn Jilette Started His Weight Loss Journey from 2016-10-03T04:30

For those of you that don’t know Penn Jillette is a magician and entertainer. He’s the vocal and boisterous half of the Penn and Teller duo and if you’ve ever see...

189: What To Do When You’re Faced With ‘That’ Decision In The Grocery Store from 2016-09-30T04:30

Two weeks ago I was at the grocery store, I had already been there for about 30 minutes when this happened, I was standing in the same spot for at least 3 minutes...

188: Will Doing Squats Make My Bottom Rounder? from 2016-09-28T04:30

Bradley: Sometimes, I feel excessively sore after I workout. Usually my muscles hurt for a couple of days. What can I do to decrease the amount of pain or discomfort I feel?

April: Will d...

187: How to Make Healthy Habits and Changes Stick from 2016-09-26T04:30

Most people that are able to successfully change and maintain their better or healthier habits whether it be to eat healthier, exercise more, get a better night’s...

186: How Nutrition Companies Trick You Into Thinking Something is Healthy from 2016-09-23T04:30

Today we're talking health washing - what it is, and what you as a consumer should look out for when you're buying supposedly 'healthy' food.

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185: Freewheel Wednesdays - Will I get a nice body by having a balanced diet and doing lots of cardio, but without lifting weights? from 2016-09-21T04:30

Q1: How can I get better at pull-ups? I suck at them and want to get better but I can never seem to improve. What can I do?

Q2: Will I get a nice body by having a balanced diet and doing ...

184: Must Reads - Move Your DNA by Katy Bowman from 2016-09-19T04:30

Today is a must-reads episode! We’re covering Move Your DNA by Katy Bowman. Move Your DNA is an interesting take on human physiology and at the very least draws s...

183: How to Experiment on Yourself with a Challenge from 2016-09-16T04:30

One of the biggest problems or challenges we have as people is making a successful change in anything, this could be starting an exercise program, trying to avoid...

182: I want to lift weights, but the men in the free weight section intimidate me. What should I do? from 2016-09-14T04:30

Today we try out Freewheel Wednesday - answering questions rapidfire style.

Fitness For Freedom Online Personal Trainin...

181: How to Be Consistent and Build Momentum from 2016-09-12T04:30

Last Monday we released an episode talking about what my ‘secret’ was for losing weight and after we released it I realized I forgot a really important component ...

180: 3 Success Stories That Will Inspire You from 2016-09-09T04:30

We do lots of surveys with clients asking them what their biggest struggles are and what they need to be successful, like what could be different or how we could ...

179: How Can I Gain Muscle Without Getting Fat from 2016-09-07T04:30

It’s Q & A Wednesday’s and our question is in from Kelvin - I’m 21, 6’ tall and weigh 165 pounds. I workout a lot but can’t get bigger, I want to gain muscle, how...

178: Jonathan You’ve Lost So Much Weight, What’s Your Secret from 2016-09-05T12:42:14

Last week I was training a client that I’ve been training 3 times a week for the last 3 years and she said to me, ‘Jonathan you’ve lost weight,’ I responded yes o...

177: Top 5 Lower Calorie Options of Foods You Eat Almost Everyday from 2016-09-02T12:34:32

We strongly advocate the one small change at a time method to bring about massive results and today is a practical show of 5 quick and easy substitutions you can ...

176: Q&A Wednesday - I dislocated my shoulder and now it hurts when I exercise, if I keep exercising I’m afraid I’ll make it worse, what can I do? from 2016-08-31T04:30

It’s Q & A Wednesday’s and our question is in from Greg who has this question or issue we’ll call it - I dislocated my shoulder playing squash about 8 weeks ago w...

175: How to Find Your Heart Rate for Cardio Training from 2016-08-29T04:30

Cardiovascular training is really important, it develops your muscles in a way that improves your circulatory system, it improves your mitochondrial density or th...

174: Use Exercise to Improve Your Memory and Productivity from 2016-08-26T04:30

Normally when we think of exercise we think of muscles and toned bodies or maybe we think lower blood pressure and preventing heart disease, but the benefits of e...

173: Q&A - How Can I Get People To Stop Talking To Me At The Gym? from 2016-08-24T04:30

Today we’re doing something a little bit different, we’re going to take some of the questions you’ve asked us, but we haven’t been able to answer them on the show...

172: 3 Strategies to Help You Eat Less When You're With Your Friends from 2016-08-22T04:30

 You work really hard to be active, live a healthy lifestyle and eat the right amount and type of food, except you have a problem. None of your friends seem to ca...

171: How Many Reps of an Exercise Should You Do? from 2016-08-19T04:30

 Off the heels of Wednesday’s podcast we’re going to talk about how many reps you should be doing, what the benefits and differences are in each rep zone and how ...

170: Q&A Wednesday - What Does it Mean to Go to Failure Safely or Should I Only Go to Failure With a Spotter? from 2016-08-17T04:30

It’s Q&A Wednesday’s and our question is in from James, I'm often working out on my own; if I'm doing exercises without a spotter, could you tell me what it means...

169: Why Exercising First Thing in the Morning is the Best Time to Exercise from 2016-08-15T04:30

We can’t debate the effectiveness of exercise when it comes to living a healthy lifestyle, it’s quite possibly the single most important component of your overall...

168: What Type of Exercise Should You Start With? from 2016-08-12T04:30

Starting a new exercise program can feel overwhelming. There are so many different types of exercises, fitness equipment, gyms, groups, sometimes you never know w...

167: Q&A Wednesday’s: I literally have no time to exercise, I'm so busy! How can I find time to exercise when I literally have no time? from 2016-08-10T04:30

This week our question is in from Chelsea who has this kind of situation - I'm a single mom, I have 2 young children and I work almost 12 hours a day, I literally...

166: Is Not Planning and Pre-Preparing Your Food Adding More Than Inches to Your Waistline from 2016-08-08T11:59:07

All of the most successful people I know have one thing in common, they plan and they prepare to execute that plan, whether it's for their business, getting their...

165: When Should You Shift Gears With Your Exercise Program from 2016-08-05T12:05:39

Everyone exercises for a slightly different reason, some people want to be healthier, some people want to have a rocking body, some people want to be stronger, so...

164: Gym’s Make Me Uncomfortable. How Can I find a Space that I'm comfortable to exercise in that isn't my house? from 2016-08-03T04:30

It's Q & A Wednesday's and our question is in from Denise who asks- How can I find a space that's comfortable to exercise in that isn't my house? Gyms make me rea...

163: 5 Strategies to Make You a Better Runner from 2016-08-01T04:30

Today we’re talking running and how you can be better at it using our five strategies; let’s keep it simple, keep it breezy and let’s get to it.

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162: How to Avoid Weekend Binging from 2016-07-29T04:30

The weekend is here and you know what that means, you can eat and drink whatever you want, whenever you want as much as you want...well not exactly it’s amazing how many steps back a cr...

161: How to Create Exercise Work Life Balance from 2016-07-27T04:30

It’s Q & A Wednesday’s and our question is in from Jiri who asks - How can I create exercise work-life balance? I feel like to get the results I want to see I nee...

160: Losing Your Last 10 Pounds from 2016-07-25T04:30

 I recently did an interview on the podcast a Mind for Fitness with Eian Carlin, which was a fun interview for me to do, I got to share some of my thoughts about ...

159: Top 5 Fun Activities That Are Also Really Good Exercise from 2016-07-22T04:30

Today is Fun Day Friday, so not only are we giving away a free lifetime membership to our online fitness and lifestyle design community, but we are also giving yo...

158: How Can I Decrease the Amount of Sugar I Eat, But Still Eat the Foods I Love from 2016-07-20T04:30

It’s Wednesday and normally we would do a very specific Q & A, but today I thought we would do something a little bit different. We have a guest teacher on today,...

157: The Willpower Instinct - A Must-Read Episode from 2016-07-18T13:45:53

Today is a must-read episode and we’re covering ‘The Willpower Instinct by Kelly McGonigal PhD.’ This is one of my top 5 favorite books of all time because it lay...

156: Healthy BBQ Eats from 2016-07-15T04:30

It’s hot, it’s summer and BBQ season is here.  Usually when people think of BBQ’s they think steaks and hamburgers, but your BBQ repertoire can and should be larg...

155: Why is there so much variability in diets? from 2016-07-13T04:30

It’s Q&A Wednesday’s and our question is in from Cathy who asks - Why is there so much variability in diets? I still don't...

154: Top 3 Favourite Health and Wellness Podcasts from 2016-07-11T04:30

Today’s episode is going to be a little different - since we’re cutting back on the number of episodes we’re doing, I thought I would share with you my top 3 favo...

153: Build Exercise Skills That Transfer Into Your Real Life from 2016-07-08T04:30

Often when we think of exercise, we think of push-ups, pull-ups, squats, lunges, all the really standard exercises. These are really good basic exercises - the pr...

152: Q&A Thursday's - Sometimes I get dizzy when I workout, should I be concerned? from 2016-07-07T17:37:38

It’s Q & A Thursday’s and our question is in from Charlie who asks - Sometimes I get dizzy when I workout, should I be concerned? Charlie this is a good question ...

151: The Dangers of Insulin Resistance&Type 2 Diabetes from 2016-07-06T11:49:27

Back in Episode 42 we covered why it’s important for you to keep your blood sugar ...

150: Tips 3 Steps to Making a Change from 2016-07-05T04:30

A lot of people feel it - the want or the need to change,  but as easy it as it is to recognize that need to change most people don’t know or understand how to ma...

149: 6 Tips to Successfully Exercise While Travelling from 2016-07-04T04:30

If you listen to this show, I think it’s safe to say that you probably work really hard to fit exercise into your everyday lives and live a healthier lifestyle. S...

148: Check Your Ego at the Door...of the Gym from 2016-07-01T04:30

This episode is for anyone that is continually trying to lift more, but occasionally get’s caught up in the ‘I need to lift more and more cycle - this episode rai...

147: Q&A - Jonathan, What does Fitness For Freedom Mean? from 2016-06-30T04:30

Our question is in today from Debbie who asks: What does Fitness For Freedom mean? This is a great question and one we used to get all the time when we first started ...

146: How You Can Finally Get a Better Night's Sleep from 2016-06-29T04:30

You can’t argue the importance of a good night’s sleep, but still a lot of people aren’t getting the necessary Z’s, so here are some strategies to help you get a ...

145: The Dangers of High Blood Pressure from 2016-06-28T04:30

Today were going to talk about what blood pressure is, why high blood pressure is so dangerous and what you can do to lower yours. Even if you don’t have high blood p...

144: 4 Tips to Build More Muscle With Intent and Focus from 2016-06-27T04:30

Blaine is a client of mine of course that’s not his really name, but I’ve featured him on the podcast and in our blog before and he recognizes himself immediately in the stories so hi...

143: The Power of Setting Good Extrinsic Goals to Start Exercising, plus Funday Friday from 2016-06-24T04:30

We spend a lot of time talking about goal setting and I tend to focus on intrinsic goals a lot because at the end of the day if you want to make long-term change stic...

142: Q&A Thursday’s: Are Carbohydrates Good For You? from 2016-06-23T10:46:23

It’s Q & A Thursday’s and our question is in from Julie, who asks: Are carbohydrates good for you? The short answer to this question is it really depends on the circumstance and what ...

141: So You Exercise 4 Times a Week, Now What? from 2016-06-22T04:30

So you’ve been listening to this show for a few months, we’re 141 episodes in after all and you’ve been implementing all these new strategies for your life. Hopefully it’s safe to say...

140: Break Your Habits to Be with the People You Care About from 2016-06-21T04:30

If you’re new to the show it might not be a good place to start, most of our other shows are a lot more tactical and about fitness and nutrition, but I feel like this is an episode th...

139: Fat Loss Happens on Monday: A Must Read Episode from 2016-06-20T04:30

Today is a must read episode and we’re covering one of the most honest and to the point fat loss and exercise books I’ve ever read, Fat Loss Happens on Monday by Josh Hillis with Dan ...

138: 3 Reasons Your Workout Should be Under 20 Minutes, plus Funday Friday from 2016-06-17T04:30

Today’s a quick one so you can get an early start on your beautiful weekend with the 3 reasons your workout should be under 20 minutes.

137: Q&A Thursday’s: Does it Matter What Time I Eat? from 2016-06-16T04:30

It’s Q & A Thursday’s and our question is in from Kay, before going forward I want to let you our listener know this is a different Kay than last and since we have two confirmed liste...

136: Strategies to Deal With Weigh Loss Frustrations from 2016-06-15T04:30

As most of our regular listeners know we have a team of trainers, that work with a whole host of people for a variety of reasons, but for the most part it’s people that want to be a l...

135: An 81 Year Old Just Ran Her First Half Marathon from 2016-06-14T12:47:14

Last week we had the pleasure of doing the ‘Senior Celebration Show’ here in Ottawa, where we had a booth set up and I had the opportunity to meet many older people. ...

134: Follow-up Questions About How I Eat to Maintain My Weight from 2016-06-13T04:30

Last week’s Q & A Thursday’s episode we talked a lot about how I personally eat and we got a lot of questions about my list of foods and why some foods were on my unl...

133: Making Good Food Substitutions When You Have Allergies from 2016-06-10T04:30

It can be really challenging to eat in a healthy way and to stay at a good body weight at the best of times, but what happens when you’re allergic to certain foods th...

132: Q&A Thursday’s: Jonathan, What Do You Eat? from 2016-06-09T04:00

It’s Q&A Thursday’s and our question is in from Triple Threat Kay who asks: Jonathan, what kind of food do you eat? This is an interesting question because I'm alway’s evaluating how ...

131: Why You Need to Start With Exercise When You Want to Lose Weight from 2016-06-08T14:42:12

We are 131 Episodes deep and over 100,000 downloads strong, which I need to thank you all for listening, learning and supporting us, making us your chosen resource for your fitness an...

130: Ep 130 Tips Recognizing Why Other People Try to Tear You Down from 2016-06-07T04:30

A few years ago I started working with a client that was a little bit over-weight, maybe 20 pounds.  Most people would not ...

129: How to Do Functional Strength Training from 2016-06-06T04:30

Spring is in full swing and if you're like most people you’re getting out to enjoy the weather! Maybe you’re gardening, playing a little tennis or doing some spring c...

128: How to Find Exercises You LOVE as Your Goals Change, plus Funday Friday from 2016-06-03T04:30

Today’s an important episode about your shifting landscape and how exercise will change as you age, sometimes this means you used to be a competitive athlete and now you’re just tryin...

127: Q&A Thursday’s Jonathan What Kind of Exercise Do You Do and Why? from 2016-06-02T10:18:18

It’s Q&A Thursday’s and our question is in from Bryce who asks: Jonathan, what kind of exercise do you do and why? We’re going to get a little bit personal on this one, because I want...

126: What To Do When You Don’t Feel Like Working-out from 2016-06-01T04:30

This episode was inspired by a client that said these exact words to me ‘I really don’t feel like exercising today, can we sit, visit and drink coffee instead?’ to wh...

125: The Good, The Bad and The Ugly of Fitness Challenges from 2016-05-31T04:30

Today’s show is about the good, the bad and the ugly of fitness challenges. Fitness challenges are all the rage, usually they take some form of single exercise or circuit of exercises...

124: Intervention by Dan John a Must Read Episode from 2016-05-30T04:30

Today is a must read episode and we’re covering one of my favourite fitness books of all time, Intervention by Dan John. He takes a simple and straight forward approach to health and ...

123: One Simple Tactic to Eat Way Less Food, Plus Funday Friday from 2016-05-27T04:30

If you're trying to eat less, eat healthier and/or trying to lose weight and you don't have enough time to cook or you think it’s too hard you should listen to this e...

122: Q&A Thursday’s - How Can I Make Exercise Fun? from 2016-05-26T04:30

Today’s question is in from Debbie: How can I make exercise fun?

This might be our most passionate episode yet.

121: Protect Your Back With Powerful and Stable Core Muscles from 2016-05-25T04:30

Here’s the deal, you want a stronger core. How do I know this, because every time I ask someone if they want a stronger core they say ‘yes’. In fact, I’ve never heard...

120: Do You Suffer From Itchy Nose Syndrome from 2016-05-24T04:30

There's this type of martial arts training called Iron Vest Training. Iron Vest Training is this training where you get beaten with a small stick or piece of wicker u...

119: The Underestimated Power of Walking from 2016-05-23T04:30

Today’s episode is a short one about the powerful and underrated benefits of walking and how one of my client’s is noticing the impact of not doing it anymore, but sh...

118: Fiber's Not Sexy, but You Should Still Pay Attention to It, Plus Fun Day Friday from 2016-05-20T04:30

Everyone wants to be one of the cool kids, a sexy protein that gets all of the attention, an energetic carbohydrate that bounces of the walls and the once shunned kid...

117: Q&A Thursday’s: How Well Do Push-ups Carry Over to Bench Press? from 2016-05-19T04:30

Today's question is in from Sid: How well do push-ups carry over to bench press?  Sid this is a great question because sometimes we want to improve our bench press, b...

116: Improve Your Balance in 3 Easy Phases from 2016-05-18T04:30

On The heels of the injury show I thought it would be a good idea to talk about balance, since one of the biggest reasons people injure themselves is through some for...

115: Dealing With an Injury When Exercising from 2016-05-17T04:30

Injuries suck, they make it hard for you to move, they make it painful to do things you love and they can impair your life like you wouldn't believe. When you're in p...

114: Prevent Injuries by Effectively Warming-up For Your Sporting Activities from 2016-05-16T04:30

Warming-up is really important and in Episode 19 we talked about how to do it effectively for your exercise program, but we didn’t talk about sports and recreational activities. Listen

113: What Makes a Great Workout, a Great Workout Plus Funday Friday from 2016-05-13T04:30

There are 100’s, if not thousands of ways you can workout and be active, but what makes a great workout, a great workout?  Even the most fit...

112: Q&A Thursday’s - How Much Protein Do I Need? from 2016-05-12T04:30

A quick google search will tell you depending on your activity and whether or not you’re trying to build or just maintain muscle you need to eat between .5 g of protein per kg of body...

111: Do Your Beliefs Hold You Back? from 2016-05-11T04:30

Have you ever sat back and taken stock of why you do what you do? Why you get up at the time you do? Why you eat the foods you eat? Why you exercise or don’t exercise the way you do? ...

110: The More Fit You Are The More Calories You Burn in Less Time from 2016-05-10T04:47:22

Being Fit and healthy has lots of great benefits, you reduce your chance of many diseases, you become more attractive and you burn more calories in less time, which means you can spen...

109: Reevaluating Your Fitness Goals When Life Gets in the Way from 2016-05-09T04:30

Today I’m going to use myself as an example and go through how I’m re-evaluating my fitness and training situation to make it work for me and I really hope you can pull some lessons o...

108: Do You Need Recovery Days? from 2016-05-06T04:30

You need recovery days to allow your body to heal and recover after very intense workouts. There are several different ways to recover but you're usually trying to do one of the 3 things. 

107: Q&A Thursday's: How can I prevent dehydration and heat stroke during my training and events? from 2016-05-05T04:30

Heat stroke happens when your internal body temperature gets above 40 degrees Celsius or 104 degrees Fahrenheit, this is usually caused by a combination of physical exertion and heat, of course ...

106: It’s Called My Fitness Pal Why Do I Track My Food In It? from 2016-05-04T04:30

Although it’s called My Fitness Pal this is definitely a food tracking app, the extent to which you can track your exercise is very general, you can only put in the type of exercise a...

105: How Does Exercise Help With Depression. from 2016-05-03T04:30

Depression is a serious mood disorder, some peoplemay even call it an invisible disease, it can happen on a spectrumfrom ‘hey, I feel kind of down today’ all the way to heavy suicidal...

104: Does Your Scale Give You Accurate Body Fat Measurements from 2016-05-02T04:30

As some of you know last week an article about this really ripped woman got shared around on social media, saying that the scale she uses told her she had 33% body fat, when she clear...

103: What’s Wrong with Going on a Diet from 2016-04-29T04:30

Today we’re going to talk about diets, how they work, why they don’t work, why you shouldn’t do them and maybe why you should. I know this description makes it sound like we’re going ...

102: Q&A Thursday: How Can My Friend Exercise When She Works Crazy Shift Work? from 2016-04-28T04:30

Here’s the scenario, she's a little bit overweight, she smokes, but wants to quit, and she works shift work overnight, three nights of 12 hours in a row followed by o...

101: How To Nudge your Friends to Be Healthier Without Pushing Them Away from 2016-04-27T04:30

Like I said in the intro there are no right ways, but there are definitely better ways to nudge someone to be healthier. The first thing we should cover before we get into ways to approach someo...

100: Should Endurance Runners Strength Train Their Legs from 2016-04-26T04:30

In today’s episode we’re going to cover if endurance runners should strength train their legs, what are the potential risks and what are the benefits, if you enjoy running and want to...

99: How Exercise Effects Your Brain Chemistry from 2016-04-25T04:30

To start you have 4 main feel good neurotransmitters inside your brain, Dopamine, Serotonin, Oxytocin and Endorphin.  All of these can be released into...

98: Q&A Friday: How Can I Get More Definition in my Arms? from 2016-04-22T04:30

Sandra, This is one of the top 3 most common questions people ask us and today you’re going to get the final answer on it.   

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97: No Tactics. There is No 'Right Way' To Change. from 2016-04-21T04:30

Here's what I am trying to get at .=there is no ‘right way’ to do something and when you find something that works for you continue to do it, but always be open to learning and unders...

96: Setting Realistic Expectations and Why It's Important from 2016-04-20T04:30

When you’re doing something new or different, like an exercise program, eating a different style or even starting a new job, one of the strongest indicators of whether or not you can ...

95: If You’re Trying to Lose Weight You Need to Understand Caloric Density from 2016-04-19T04:30

For a long time I have flippantly been using the word caloric density, assuming the average person understood what it meant. Then last week Jennie our Client Relations Manager and I were filming...

94: 5 Simple Tips to Completing Your First Half Marathon from 2016-04-18T04:30

Amazing weather has finally sprung up, I’m seeing dozens and possibly hundreds of people running outside everyday.  Which can only mean one ...

93: Q&A Friday's If I’m a Beginner is Exercising 6 Days a Week Too Much..plus Funday Friday Giveaway from 2016-04-15T04:30

This week’s question is in from Shaun who asks - I’m new to fitness and have been exercising 6 days a week, is that too much?

Many people would just give this questi...

92: Building Strength Will Change Your Life In Ways Your Never Imagined from 2016-04-14T04:30

We inspire you to be the most active version of yourself. Talking about strength, why it's important and what you need to do to get it and yes it's something everyone can have. Strength training...

91: Must Read: The Power of Habit by Charles Duhigg from 2016-04-13T04:30

The Power of Habit is a really solid book and covers habits on a personal level, as well as how they form in workplaces and the communities at large. I personally thought this was an excellent b...

90: Is Pilates Better Than Yoga? from 2016-04-12T11:53:35

To the dismay of English teachers everywhere I answered her question with a question ‘Do you do Yoga or would you do yoga?’  and she said ‘N...

89: A True Story of Determination, Grit and Change from 2016-04-11T04:30

I first met Maggie 7 years ago, when we started working together.  She was very overweight, had lots of back pain and was just ‘reelling’ from a visit ...

88: Q&A Friday: How Do Athletes Mentally Push Through? from 2016-04-08T04:30

To start mental toughness is your ability to push through the pain of something that seems insurmountable, this can be physical pain, psychological pain or emotional pain. It’s import...

87: Creating Sustainable Exercise Habits from 2016-04-07T04:30

Let's take two steps back for a moment and consider all the goals that you're trying to achieve, whether you're trying to lose weight, trying to get stronger or trying to get bigger let's just t...

86: Building Your First Strength Training Program from 2016-04-06T04:30

The first step to designing a strength training program that works for you, is to decide why you want to strength train. Are you interested in function, size, strength, power or muscu...

85: Reset Your Mind to Achieve Greatness from 2016-04-05T04:30

If you're comparing yourself to someone that is more fit than you, in an absolute sense then that’s fine, it’s how weightlifting competitions are done, the person that finished first ...

84: How to Punch Failure in the Face. from 2016-04-04T04:30

No one is perfect, especially when it comes to exercise and eating healthfully, this means we all have failures sometimes, but it’s often how we deal with these failures that make the difference...

83: Q&A Friday's: How Can I Make Sure I Am Not Overcompensating For Weaker Muscle Groups? from 2016-04-01T04:30

How do I ensure that I'm not overcompensating for weaker muscle groups and achieve a consistent level of development of muscles?  ...

82: The 3 Lesser Known Reasons Long, Slow, Steady State Exercise is Not a Good Way to Burn Fat from 2016-03-31T04:30

In Episode 31 we talked about why the fat burning zone is your worst zone to burn fat in from a purely physiological perspective and in today’s episode we’re going to get into the 3 l...

81: Video Podcast: How to Use Tempo to Get More From Your Workouts. from 2016-03-30T13:35:26

This is our first ever video podcast. We’ve talked about the different types of contractions and today we’re going to show you how to put them all together. This is important if you’re trying to...

80: How to Use Concentric Contractions Effectively. from 2016-03-29T04:30

When most people think about lifting weight, this is the part they usually focus on, the actual lifting part.  Doing a concentric contraction means you...

79: A Touch of Inspiration That Will Change Your Life from 2016-03-28T04:30

If you’ve ever felt alone or like no one cares whether or not you do something you need to listen to this episode.

Here is the original post

78: Finding Your Inner Drive. from 2016-03-27T06:30

Intrinsic goals are goals that we set for internal purposes or intrinsic motivation, like building relationships, developing a personal skill or giving back to a community, for no other reason t...

77: Chasing Your 6-Pack Trophy from 2016-03-26T05:30

Extrinsic goals are goals that we set for external purposes or external motivation. Like money, high praise or trophies. They are are often driven by fear of loss or for the external accolades w...

76: Do You Have Creeping Disease? from 2016-03-25T05:30

One of my client’s has a brother and for the sake of this story we’ll call him Mike. Mike is a DJ and he spends most of his time working in clubs, restaurants and doing special events which usua...

75: Debunking the Myth of Eating Carbohydrates after 6pm. from 2016-03-24T05:30

I’m not 100% sure where this came from or what research study was cited as the original to say this, but the theory goes like this, eating carbohydrates aka. sugar causes your insulin to go up a...

74: 2 Specific Strategies to Help You Eat Less from 2016-03-23T05:30

To talk about each of these strategies we need to start with a story about Beth. Beth is of course a fictional character but if you’re like most people you at least recognize some aspects of her...

73: What Should the Process of Working With Your Personal Trainer Look Like? from 2016-03-22T05:30

Once you've decided that there is a personal trainer or strength coach that you would like to work with based on education, experience, personality and all the other things we talked about in Listen

72: What to Look For When Hiring a Personal Trainer. from 2016-03-21T05:30

We work really hard to try and guide you and get you exercising in a way that works for you, but sometimes you just need the guidance of a professional to show you how to exercise, so today we’r...

71: Q&A Weekends: How Is it Possible Some People Strength Train Everyday? from 2016-03-20T05:30

There are two type’s of people that say they exercise every day. The first is someone that wakes up every morning and does 100 push-ups or a 100 sit-ups or something like that, I have never met ...

70; Q&A Weekends: What is the Difference Between Good and Bad Fats from 2016-03-19T05:30

The first thing I want to pick apart is this notion of good fat and bad fat, there’s really no such thing as good fat and bad fat, our body needs fat to survive, which means there are fats we sh...

69: Q&A Weekends: How Can I Eat More Vegetables? from 2016-03-18T05:30

Alright I get it, sometimes vegetables can be boring, I mean how many carrot sticks and pieces of celery can we eat, we’re not rabbits. Sometimes you just might crave something that’s a bit salt...

68: Must Reads: "The Lean Start-Up" by Eric Ries from 2016-03-17T05:30

The Lean Start-Up by Eric Ries is a business book that I read 2 years ago, but the principles he teaches in this book can be extracted in...

67: When Other People Bring You Down from 2016-03-16T05:30

I’m going to start this episode with a story from my high school days, that has very little to do with fitness, but bear with me, I bring it back around.  

66: How To Effectively Use Isometric Training from 2016-03-15T05:30

Isometric strength training is definitely non-traditional, it is a way to strengthen your muscles without actually moving them.  This means ...

65: The Secrets to Become the Most Active Version of Yourself from 2016-03-14T05:30

There are a lot of people in this world and I think for the most part we are all chasing the same thing and that is to be happy and be healthy, at the end of the day if you’re both of those thin...

64: Q&A Weekends: I am Building a Home Gym on a Budget, what Equipment Do I Need? from 2016-03-13T06:30

But back to your question David, if you’re building a home gym you need to look at your goals and what you already have in your house to decide what type of equipment you need. If your goal is t...

63: Q&A Weekends: How Can I Lose My C-Section Belly Fat? from 2016-03-12T06:30

Ok, having this skin or adipose tissue that hangs over the front of your mid-section is really common after pregnancy and sometimes it can be made worse by the scar of a c-section, making it une...

62: The Downsides to Follow Along Exercise Videos from 2016-03-11T06:30

For the most part these videos are really good, Fitness Blender is probably the current marketplace leader on youtube, and they’ve built a massive following, they make the world a healthier plac...

61: Why Variety is Important in Fitness and Can You Have Too Much? from 2016-03-10T06:30

Variety just means different ways of training, of course you have variety between exercise types whether you’re doing cardiovascular training, strength training or mobility training, but there a...

60: How to Find Your Account-i-billi-buddy. from 2016-03-09T06:30

An account-i-billi-buddy is someone you not only exercise with but also talk to about exercise philosophies, you lean on each other when one of you doesn’t feel like working out, you ...

59: How to Save Time When You Workout in a Gym. from 2016-03-08T06:30

Going to the gym has a lot of great benefits, they have lots of equipment and weights, it’s easier to get into the frame of mind to exercise, sometimes you meet friends and have groups of people...

58: How to Improve Flexibility from 2016-03-07T06:30

When most people think of flexibility they think of their ability to touch their toes, which probably comes from high school gym class because that was the test for flexibility,...

57: Can I Gain Weight From Not Eating Enough from 2016-03-06T06:30

Before we get into this I need to throw a disclaimer up, this is not my area of expertise, so what I’m going to do is give you some possibilities so you can explore them with your per...

56: Q&A Weekends: Does A Workout Have to Be At Least 30 Minutes? from 2016-03-05T06:30

Does a workout have to be at least 30 minutes long to be effective? The short answer to your question is No it doesn’t but it really depends what you want, If you’re an elite athlete then no it ...

55: Is It Dangerous To Lose Weight Too Quickly? from 2016-03-04T06:30

There are a couple of things we need to cover here, the first being for most people there is nothing inherently dangerous with losing weight quickly, but you should check with your doctor first ...

54: Getting Partner Buy In When Trying to Make a Change from 2016-03-03T06:30

Unless you and your partner together decide to make a change or live a certain way, you probably won’t get buy-in from your partner, so you need to find work arounds if you want to stay with tha...

53: What to Do When You Hate Exercise. from 2016-03-02T06:30

We're doing this episode because you have a box of what exercise is in your mind, not a literal box a metaphorical one, it’s a story you tell yourself about what exercise is. Where you've come t...

52: How to Run Faster. from 2016-03-01T06:30

But at a certain point you might ask yourself ‘I’m doing all this running and can go really far, but why am I not getting any faster? So these are the top six strateg...

51: Do I Need to Eliminate Carbohydrates like Pasta and Bread to Lose Weight? from 2016-02-29T06:30

So do you have to eliminate carbohydrates to lose weight, the short answer to this is no way and anyone that says otherwise is ignorant to the science behind weight loss and may or may not have ...

50: Q&A Weekends - Should I Eat Before or After My Workout? from 2016-02-28T06:30

Today’s question is really basic, but there are a couple of possible answers because it depends on a few factors. The first thing I want to throw out is unless you are an elite or professional a...

49: Q&A Weekends - What is the Best Cardio Exercise and How Do I Find My Race Pace? from 2016-02-27T06:30

Brenda thank you for sending this question, it’s an important one that I should have answered right on the show.  We’ll start with this one, how do you...

48: Morning vs Evening Workouts from 2016-02-26T06:30

This is a really common question we get and one that requires our attention because it’s really important and you want to exercise when it is the most beneficial for you.

47: Must Read "Get Up" by Dr. James Levine from 2016-02-25T06:30

Dr. James Levine is a renowned medical doctor and researcher in nutrition and metabolism. He is the inventor of the treadmill desk and has authored several books including the one we’re talking ...

46: Strength Training vs Cardiovascular Training for Burning Calories. from 2016-02-24T06:30

All this to be said you can’t just say strength training or cardiovascular training burns more calories than the other because it depends on a lot of factors.It depends how high your heart rate ...

45: Do Fitness Tools Have You Spinning Your Tires? from 2016-02-23T06:30

Now I want to talk about some things that might make you feel like you’re taking control and responsibility but it is a very ineffective way to do it.  Listen

44: Are You Wasting Your Time Exercising if You Are Not Sore the Next Day? from 2016-02-22T06:30

The first question you need to ask yourself is why are you exercising? If you're exercising just to be healthier and to live a longer life you probably don't need to feel sore. Around the world ...

43: Q&A Weekends: I Keep Getting Stitches When I Run. What Should I Do? from 2016-02-21T06:30

Getting a stitch in your side can be really discouraging because it hurts a lot and can make you want to stop, which is the worst thing you can do, if you stop running or walking every time you ...

42: Q&A Weekends: Why It's Important to Keep Your Blood Sugar Down After You Eat. from 2016-02-20T06:30

This is good for a couple of reasons, one, it means that the sugar you just consumed is used as energy right away, so it completely skips the storage stage in your body which means it has no cha...

41: Are You Eating As Healthy As You Think You Are? from 2016-02-19T06:30

‘Well we just eat healthy food.’ and this is the problem most people have almost no idea what healthy food actually is. It’s not your fault you don’t know what healthy food is, it’s almost impos...

40: How to Keep Your Strength Training Program Balanced from 2016-02-18T06:30

We live in a forward dominant world.  What I mean by this is most people work at a desk which means they’re reaching forward all the time at work, many...

39: A Client Dismissed My Input Even Though It Obviously Helped Her - This is the story through my eyes from 2016-02-17T06:30

Today I’m going to share a recent experience I had with a client about a missed opportunity she had, to learn about how to better take care of her body.Listen

38: Use Powerful Language to Get More From Your Workout from 2016-02-16T06:30

Language used during self talk is more powerful than you probably realize, it affects you in subconscious ways that you’re not even aware of, for example according to research out of Cornell by ...

37: Evaluating Why I got Punched in the Gut aka Re-evaluating Your Strategies from 2016-02-15T06:30

Before I get into the meat of this show I want you to know I am not against getting together with friends or having parties or even occasionally making regrettable food and drink choi...

36: Q&A Weekends - When Should I Stop Exercising? from 2016-02-14T06:30

Alright Lucy thanks for this question and for me to answer it effectively it really needs to be broken down into three parts, the first part is - When should I stop exercising full stop, the sec...

35: Q&A Weekends - Why An Episode Everyday? from 2016-02-13T06:30

Nick thanks for this question, it’s an important one.  If you’re Listen

34: Dangers of Being a Weekend Warrior from 2016-02-12T06:30

The problem is that most weekend warriors that participate in these sports use them as their exercise and they won’t do anything unless they have something to chase and someone to beat. Which me...

33: How to Eat Out and Make Healthier Choices from 2016-02-11T06:30

So how can you eat less and make healthier choices when you’re out?

32: Build The Most Muscle With Eccentric Load Training from 2016-02-10T06:30

Today we’re talking about lifting weights, building muscle and getting stronger. The basic premise for how you get stronger is by overloading a muscle, this is done by putting some kind of resis...

31: Why the Fat Burning Zone is the Worst Zone to Burn Fat In. from 2016-02-09T06:30

The thing with fat is that it takes a bit longer to turn it into energy so once you start to move or exercise your body starts to switch into burning more carbohydrates because they are more rea...

30: Setting Effective Rules to Keep Your Hand Out of the Chip Bag from 2016-02-08T06:30

Like we covered in the intro we make rules for ourselves all the time, in the form of telling ourselves we’re only going to watch 1 episode only to find ourselves saying, ‘just one mo...

29: Exercising After Cancer Treatments from 2016-02-07T06:30

Find out what you need to be concerned about and what types of exercise you should do when recovering from cancer treatments.

28: Eating Tips When Away From Home from 2016-02-06T06:30

So the crux of this weeks question is this, How can I control what I eat when I’m not in control of my environment or the food being served?

27: Must Read - 7 Habits of Highly Effective People from 2016-02-05T06:30

Today is a must read’s episode and we’re talking about the 7 Habits of Highly Effective People by Dr. Stephen R. Covey, this is not technically a fitness or health book, but more like...

26: How to Track Your Fat Loss Progress from 2016-02-04T06:30

First things first, I know you probably say you want to lose weight, but what you’re actually saying is that you want to lose fat.  I know it may seem ...

25: What Intensity Should You Be Exercising At? from 2016-02-03T06:30

The long and short of it is this, exercise intensity is what your heart rate is as a percent of your maximum heart rate while you’re doing exercise. How you decide what intensity you should be e...

24: Preventing Osteoporosis from 2016-02-02T06:30

Osteoporosis is a disease that mostly effects woman but can also effect men, the older you get the more at risk you are.  Osteoporosis effects your bon...

23: Use Rest Pause Training to Get More From Your Workout from 2016-02-01T06:30

What is Rest Pause Training?

Rest pause is a bit like interval training but for your muscles, it is one of the best ways...

22: Is It Bad To Workout From Home? from 2016-01-31T06:30

Alright, so the bridge version of this question is this, is it bad to workout at home? And my answer to that question is, it really depends, it depends what your goals are, it depends...

21: Will Ab Workouts Make My Abs Show? from 2016-01-30T06:30

So, do you need to do AB workouts to make your abs show? The short answer to this question is yes, but abdominal exercises by themselves aren’t enough.

Listen

20: Celebrating Small Wins from 2016-01-29T06:30

Small wins come in all forms so take a minute to celebrate yours when they happen and trust me when I say this, you have improved way more than you realize.

19: Warm up. What is it and Why You Should Do It? from 2016-01-28T06:30

Warm-ups are very important and for the average person they should only take about 5 minutes.A warm-up is a series of exercises you do before you perform your actual workout or activi...

18: Tips and Specific Strategies to Help You Eat Less from 2016-01-27T06:30

Everyday you eat food, not only do you eat food but you probably eat the same foods 90% of the time and you don’t even realize it.  I’m goin...

17: Finding Out How Much Less You Have to Eat if You Want to Lose Weight from 2016-01-26T06:30

Almost everyone wants to lose a little bit of weight, but what percent of that comes from exercise and what percent is nutrition.

16: Are Fit Bits All They're Cracked Up to Be? from 2016-01-25T06:30

Just listen to this episode to find out!

https://my.fitnessforfreedom.com/welcome

15: How Much Exercise Is Enough To Prevent Diseases Like Heart Disease and Type 2 Diabetes from 2016-01-24T06:30

Today is a Q & A weekends episode and our question is in, from Suham, What is the minimum amount of exercise needed to maintain health – avoid diabetes, hypertension ...

14: Design Your Life To Be Slim by Design from 2016-01-23T06:30

Here’s the deal, Slim by Design is a book about how you can redesign your life so you eat less without thinking about it.  In other words co...

13: How To Become Your Favourite Superhero from 2016-01-22T06:30

I think everyone wants to be a little bit healthier and a little bit more active, but that requires change,  today we’re going to talk about...

12: What It Takes To Lose Weight With Exercise from 2016-01-21T06:30

The concept of losing weight is actually really simple burn more calories than you eat, but if you’re like most people you realize there are way more factors that play into it, which ...

11: How To Break Through Your Plateaus, Become Stronger and Stay Motivated from 2016-01-20T06:30

So what is a plateau? A plateau is a period of time where you become stagnant or unable to improve any further, if we’re talking about lifting weights it means you’re unable to lift a...

10: Breathing, Not As Self-explanatory As It Sounds from 2016-01-19T06:30

Let’s start by pointing out the obvious, breathing is really important.  It is required for your body to get oxygen so you can perform your ...

9: How To Use Feedback As Motivation To Exercise from 2016-01-18T06:30

Motivation is multi faceted and there is no single reason you would choose to do a certain activity or act a certain way, meaning there are several reasons why you do what you do. One...

8: How Can I Get Motivated to Exercise? from 2016-01-17T06:01

Motivation is not something you find it’s something you develop that operates on a spectrum so build systems and join a community that shares the same values that you have, so you can...

7: How Do You Know Where to Start and What to Do from 2016-01-16T06:01

It’s Q & A weekends guys where we answer your question! If you would like your question answered on the show please send us an email to info@fitnessforfreedom.com. This week we have t...

6: How to Push Through Your Treadmill Run When it Sucks from 2016-01-15T07:00

The biggest problem I find people have with treadmills or any kind of stationary cardiovascular equipment is just that, it’s stationary. You’re doing a whole lot of work but you’re no...

5: How to Run on a Treadmill as Efficiently as Possible from 2016-01-14T06:01

Running on a treadmill has a lot of great benefits, you don’t have to worry about the extreme cold or wind, if something bad happens you can stop immediately and the track is complete...

4: Why Should You Exercise, It's Probably Not What You Think from 2016-01-13T06:01

Exercise has a lot of great health benefits but I don’t know exactly why you should exercise because everyone exercises for different reasons, so let’s talk about what exercise does f...

3: How to Get Back on the Bandwagon When You Fall Off from 2016-01-12T06:01

In this episode we’re going to give you some strategies to get back on the band wagon when you fall off and to let you know it’s alright, we all fall off at one point or another, we j...

2: How to Focus On Behaviours Instead of Outcomes to Improve Your Fitness from 2016-01-11T06:01

Most people think they have to make extreme changes in how they live because they want to see massive changes in their body, but extreme and overly restricted changes are not necessar...

1: The First Step You Need to Take to Change Your Life from 2016-01-08T22:29:54

If you’re like most people (and let’s face it you probably are) you’ve struggled with losing weight, starting an exercise program or trying to make some sort of lifestyle change. Doin...