ACAF Anyone Can Achieve Fitness

Goal Setting is effective for anything you want to accomplish in life. It only works if you're SMART. You also have to believe you can accomplish the goal! By setting goals, you make the preparations you need to change your body!

Sustainable Nutrition for Real Results

The name of the game is sustainability

Let's use the holidays as an excuse to gain some muscle --- Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support

Just some things that might help you ATTAIN FITNESS. that's the description. That's it. Stop reading. Go listen --- Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support

Story time. Was it difficult? Did I cry? Where did the muscle go? --- Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support

Are you overtraining or a punk b****? How do you avoid it? Did I miss my turn? --- Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support

How many of you can comply with a regime 100% of the time all year round? Maybe it's ok to mess up a little bit.... --- Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support

I train people sometimes. I got James with me on this one. Single father, ex military, substitute teacher, and aspiring powerlifter? Listen to his tale --- Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support

You need a strategy to ensure you are working out! Small cameo from my very own spawn, Ty! Working out once is easy. The challenge is always consistency, how do we set ourselves up to keep working out! In this episode, I give you some some considerations because that's what I do. --- Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support

Working to improve the function of your cardiovascular system is smart for everyone. If you want to lose weight, if you want to build muscle, if you want to live a long time. I don't blame you for skipping out on it, but let's find something you enjoy. --- Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support

Lifting heavy things and putting them down is hard. It also seems unproductive, you're not building anything, so why do it? For your health, duh! How does it help your health? That's the episode --- Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support

I don't remember the episode number. But hey it's a new episode! Health is a lifestyle, but how long do you diet? 6-12 weeks... How long should a workout program last? 4-7 weeks... Well that's it, I gave it all away --- Support this podcast: https://podcasters.spotify.com/pod/show/antonio-burgos0/support

What I want is different from what you may want. I just want to look good and feel good, but I want to stay pretty muscular. You may not want that and that is perfectly fine! We don't need to have the same things to work together towards our fitness goals. I can learn from leaner people who practice calisthenics, from bulkier powerlifters, and anyone in between. When it comes to losing weight, knowledge of what you're doing and why is important. How many calories should you be eating, and why? How can you calculate that? How important is protein, and do I need protein shakes?(no you don't need it) If you don't workout will you stay overweight?(you can lose weight simply by tracking your calories and controlling your portions) Will you be miserable when start eating less?(maybe) It's one thing when someone tells you to eat less, but do they know what it's like? It's hard to give good advice when you haven't experienced those same problems. Now I have gained body fat for a purpose, to lose it and be able to talk about it! Listen to the episode --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

I just wanted to make sure I was clear on some things. After that words just kept spilling out --- Support this podcast: https://anchor.fm/antonio-burgos0/support

In school we are encouraged to pick up extracurricular activities in order to become "well rounded" and with good reason. Learning different subjects has been shown to help with problem solving. Did you know Einstein played the violin when he was trying to solve a mathematical equation? The same principle applies to fitness. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

I've talked about this before but it needs to be talked about again. You gotta make time to workout! Make time to eat right! Make time to take care of yourself! Also this episode is a short one, enjoy --- Support this podcast: https://anchor.fm/antonio-burgos0/support

Firstly, I want to put it out there that my son is in the car with me while I'm driving. So I'm exactly ignoring him, but I can't give him attention because he's in the backseat and I'm driving. Second, I always rant, but I was in my feelings so there's an extra ranty feeling to this one. Lastly, you can't help others when you haven't helped yourself, so don't give advice that you yourself aren't following. --- Support this podcast: https://anchor.fm/antonio-burgos0/support

Having difficulty maintaining your weight? You're not alone! Listen up as I lay it down for you, tracking calories, making adjustments, being consistent! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

Trying out a purposefully new segment for when on the road. Also I just got back from vacation. Also it's been a while... My bad --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

The title says most of it. Daily life can feel like a blur and it's hard to get everything you need or want into a day. What do you put into your schedule? Listen to the episode --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

Hey I know about as well as anyone else how debilitating it can be to have pain in your lower back area when you first wake up. When it's so bad you can't even move without making a face and a noise of pain. When your not able to move any more. Don't accept your fate. Do not immediately opt for surgery. You have a chance to get yourself moving again! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

Fitness is not just physical. Take care care of your body and mind and you'll improve multiple aspects of your life. Also, I didn't mention this in the episode but avoid hard drugs. Too many of those is the opposite of self care --- Support this podcast: https://anchor.fm/antonio-burgos0/support

You finally went out for your first workout. You started! 5 minutes in, and you are regretting it. Time to go home? You need to find motivation to keep going! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

I bet you've tried making a new year's resolution before. Make one this year! Learn to love yourself! Someone correct me on the name of that actor. You'll know who I'm talking about when you listen to the episode --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

Don't skipt leg day. Duh... But why? So you don't tip over when you pick something up off the floor. Basic workout goals for resistance training are also included to get you started. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

Prolonged sitting (30 minutes or more) will straight mess you up. It doesn't have to happen though --- Support this podcast: https://anchor.fm/antonio-burgos0/support

What kind of workout do you prefer? Which one is the best? Will you agree with me? --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

Strength Training is only one aspect of fitness. What is being strong if you fall over easily? Does that strength translate into the activities you enjoy, and is it the only thing you need? Having good balance is a sign of strength as you can recruit necessary muscle fibers to keep your body up in a certain position. Likewise having agility will help you stay up as you move your body quickly in different directions. I talk about how it can be worked on --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

The gym is a public place. People can sometimes forget that. Also, my wife chips in! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

5k. 15k. Triathlon. Zombie Run. Spartan Race. Strong Man. Every race and event has unique challenges, but they are best tackled through proper preparation! Train incorrectly, and your performance will suck. Winning isn't everything, but you don't want to have a bad time either (unless you're really into BDSM). What goes into event prep? --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

On this episode I got one of my clients joining me. Listen as the red headed guy with the beard talks about his experience working out, what he got from Panera, and other "feelings". We definitely do not talk trash on this one. I had fun doing the interview, and I think you guys will enjoy listening to it. --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

Couple of more things about gaining weight. I also make a weird noise and thank one of my listeners (those two things aren't related) --- Support this podcast: https://anchor.fm/antonio-burgos0/support

The trainer I'm most around, Spencer Caton attended UF and is now working with me at LA. At work he shows people how hard a workout should be. Stay tuned for the dad joke --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

Maybe you want to play football or you want to impress your wife with a new physique. Maybe you just want to something for yourself. If you're skinny and you want to get big arms, big legs, a big whatever! You're going to need to follow some basic advice --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

A few extra weight loss considerations! Touch on diabetes and sometimes your PCP is due for a change --- Support this podcast: https://anchor.fm/antonio-burgos0/support

The #1 reason the fitness industry exists. Most of human history, food wasn't as readily available as it is today. We've solved on problem and ended up with another one. It should be obvious that obesity is an epidemic, the human body is not designed for the modern world and it's high calorie foods. Losing weight is hard, but it'll be easier with some knowledge. Tune in for must do's and tips to help you lose weight --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

Trying to better yourself? No matter what your goal, you gotta work constantly towards it. Ignoring it will not get you where you want to be. But no one can truly make you do anything. You may not like the consequences, but ultimately you are the captain of your own life. Feel free to argue, of course there are exceptions. But is your exception legitimate or just an excuse. Drug addicts don't feel like they have a choice, but none addicts expect them to stop at anytime like it's no big deal. But most of you know deep down it's not that easy. Drug addicts battle addiction all the time, and some of them win! Inspirational stories like Robert Downey Jr. or Terry Crews (different kind of addiction) show us it can be done, but they make it seem easy. It is not, but compare your struggle to theirs. Is being sedentary truly as difficult a habit to break? Can you overcome all of food cravings, those itches? If you haven't had any luck, you need the motivation to keep trying and sticking to it for as long as it takes (or 6 weeks depending on the cycle you might be in) --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

Finally got a guest! My guest works with me to help others achieve their personal fitness goals. He is a charismatic personal trainer who lifts heavy, believes in recovery days, and whose life is improved (not dominated) by fitness. We call him Ray, but only because it's his name. I ask Ray some of questions steps to be taken to achieve one's own fitness goals. We derail into cartoons, but then we get right back on topic. Mostly.... Find Ray on Instagram: AlwaysFitRay TikTokFeelingoodwellnestv --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

In this episode I reference you studies and delve into how much exercise can help your mental health, and things get a little personal.... Get out and do something, it will improve your quality of life. People say that all the time. You'll be more mobile, you won't get tired as quick, you'll look better, you'll sleep better, bladiblablah. Not every one cares about that stuff. Some people don't have much activity to do and are blessed with a fast metabolism, good looks, and a very comfy bed. But what if you are anxious? Or depressed? What if you find yourself angry all the time? Frustrated about things you can't control? This is the part where I talk you into trying to exercise. https://www.apa.org/monitor/2011/12/exercise https://www.mayoclinic.org/diseases-conditions/depression/in-depth/depression-and-exercise/art-20046495 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/ https://www.mentalhealth.org.uk/publications/how-to-using-exercise --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

I, your host, Antonio "insert nickname" Burgos, takes you on a run. On this run I talk about methods to increase your stamina for endurance based activities. There is ambient noise, huffing and puffing, and some good advice! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

Back pain is debilitating! Can you avoid it? Can you manage it? --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

Fitness isn't just important for people between 20-60 years of age! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

You've finally started working out! Ok now what? Time to work towards progress --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

Exercise should be challenging some times, but Recovery is equally important. Trust me, I would know --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

Have you considered getting a Personal Trainer? Have you ever worked with a coach? Everyone can benefit from one! --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

Working out is largely mental. How can you keep yourself motivated? Be more social. See new places. Have a cup of coffee --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

Don't do Drugs, unless you have a good reason --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

Lucky Number 13! Some people only workout for looks? No way --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

Is it too hard to become fit? Probably not --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support

The title is exciting, right?! Alright maybe not, but you get it. Listen to the dang podcast and share it with your friends who look funny when they stand --- This episode is sponsored by · Anchor: The easiest way to make a podcast. https://anchor.fm/app Support this podcast: https://anchor.fm/antonio-burgos0/support