Atlas FitCast

Hear the low down on some of the basics when it comes to fat loss nutrition, all in less than 9 minutes!

Here in this episode the top three uses for protein powder to include in a practical and healthy nutritional plan.

Learn what the "Double Rule" is and how it can make you a healthier stronger person in regards to developing muscle, strength in your posterior chain, and good posture!

Hear in this episode a quick list of the top five best leg exercises and brief reasons why they would be great for anyone's exercise program!

A quick answer to the question "Should you try that popular diet your friend is doing or that you saw online that promised fat loss results?"

In this episode Andy explains how celebrities achieve their amazing physiques and how even beginners can work their way towards that amazing elite status.

Exercise can be pretty uncomfortable when you have 50 pounds to lose or more. In this episode Andy breaks down some of the best exercise options for those who are simply looking to lose weight, move more, and feel better! Seat covers mobility exercises, cardiovascular conditioning exercises, as well as resistance training exercises to make your knowledge as well-rounded as possible to set you up for success!

In this episode Andy discusses proper setup of a plank, what muscles are truly part of your core, why you shouldn't plank more than one minute, and some upgrade progressions to get more done in less time!

In this episode we discuss in general how to get started with a running program as well as strength exercises and stretching exercises that go well with a running plan to stay healthy and become a better runner!

In this episode Andy discusses several ways to progress your workouts so you don't stall and your programs. All things are discussed, including sets, reps, tempo, tools, and more!

In this episode Andy describes reasons why you may not be losing weight, some information on cheat meals and whether or not they are right for you, and what you should be measuring to be happier with your progress!

This episode has three topics of discussion. First the classic question of "which comes first cardio or weight training?" is answered with examples and explanations. Second, we go over a quick review of how to get a workout done quickly and efficiently. Finally, we discuss whether or not working out at home is really worth anything.

In this episode we discuss how you can successfully prepare yourself for an obstacle race event! We break down the basics and then give examples of specific exercise programming ideas.

This episode discusses proven ways to break through your plateaus by programming uncommon ways to perform your sets and reps. Including information on cluster sets, wave sets, eccentric emphasis training, and involving isometric pauses.

In this episode we discuss 5 positive, encouraging and promising fitness tips that can help you and anyone you know then your fitness goal pursuits.

This episode explains weight gain, weight loss, what is happening to your body during these processes, and how to managed fat loss more effectively.

This episode discusses how you can use the scientific method to break down a map for your programming and get amazing results!

In this episode the topic of visualization is discussed in relation to its ability to help you achieve goals in every capacity of life, not just fitness. You'll hear key tips to help you use this powerful mental tool.

This episode includes the physiological and psychological benefits to including "cheat meals" in your healthy eating plan as well as six tips to successfully navigating your meal.

In Episode 30, Andy answers several questions submitted via Instagram with help of longtime client and now fellow personal trainer Batya Wertman. Questions covered include exercise considerations for arthritis, exercising with knee pain, convenient snack ideas, and practical advice on getting started with an exercise routine.

In this episode learn the structure of an upper body workout from start to finish, exercise categories to choose from, options for sets and reps, and some joint friendly recommendations as well.

If you know how to snack correctly, you can remove temptations, manage hunger, improve self-control, save time, save money, and achieve your goals. Listen to find out some of the best options out there available to you. https://greatist.com/eat/healthy-dip-recipes

The content in this episode directly answers when you should make changes to your routine to avoid plateaus and steer clear boredom to see success, stay engaged, and reach your goals!

This episode discusses what you need to do to get the most out of your fitness routine by completing the Fitness Triangle. Andy explains why each corner (strength, conditioning, mobility) is important for everyone, no matter what your goal is.

In this episode Andy discusses the benefits to using an indoor rower in your exercise routine, which exercises to pair along with it, and some awesome ideas of some great workouts!

In this episode we discuss our favorite complex exercises. Discussion includes what complex exercises are, their benefits, and a top 10 list of the best moves/combinations!

In this episode Andy discusses how to create an amazing leg day workout program. Discussing the structure of the workout from warm ups to the finisher, exercise selection, sets and reps, and more!

This episode discusses the various sources of stress, their negative impact, and how to reduce stress for better results.

This episode covers the importance of performing single-sided, single limb, unilateral exercises in your training program. Andy covers the benefits of these exercises as well as over 30 exercises to try!

In this episode of The Atlas FitCast Andy discusses his top eight favorite low-impact conditioning methods as well as an injury he is personally been dealing with recently.

In this episode, Andy discusses the best route to becoming a fitness BADASS! With a discussion of why the most basic exercises work really well for beginners and how to many of the best and widely used exercises in fitness today!

Learn Andy's top five ways to implement more vegetables into your diet for numerous health benefits including fat loss and weight management. 1 cup containers (40 pack): https://www.amazon.com/dp/B01G7JUPK2/ref=cm_sw_r_cp_apa_i_H4zbCbM4TJ2X2 Defrancos Clean Greens: https://nutrition-treatment-center.myshopify.com/products/defrancos-clean-greens Athletic Greens: https://athleticgreens.com/pages/ingredients

Learn major mistakes most people are making when deciding on their New Year's resolutions, and how to correct this mistake as well as why you should be making your New Year's resolution start early in the month of December.

In this episode we discuss the pros and cons of high intensity interval training (H.I.I.T.) and low intensity steady-state (L.I.S.S.) for conditioning purposes. Additionally, Andy discusses which is best for beginners, fat loss, building muscle, and athletes.

In this Thanksgiving episode, Andy briefly discusses what's he's thankful for, the importance of fitness around the holidays, and a couple workout examples for your Thanksgiving holiday.

This episode discusses how to specifically create your own fitness challenge. Whether your goal is to gain strength, endurance, Mobility, power, speed....or to decrease body fat, pain, or health markers such as blood pressure, cholesterol, and blood sugar, knowing how to program fitness challenges can help spark motivation and help you develop a road map for your fitness programming to reach your goals. Discussion includes using baseline measures and specific challenge examples for various health goals.

In this episode Andy discusses the importance of creating challenges in your life for a better sense of self-belief and accomplishment. Take the advice and relate it to not only fitness but other aspects of life as well! This episode of short and sweet at less than 12 minutes long.

In episode 12 we discuss the importance of fast-twitch muscle fiber development. Find out Andy's top six ways to develop these powerful/explosive muscle fibers and their importance to everyone, from seniors (in High School

In this knowledge bomb filled episode, Andy discusses his personal history with low back pain, what is the likely culprit of the pain, as well as how to use exercise to minimize and possibly eradicate low back pain. A great listen for those interested in addressing their own low back pain or for their family, friends, co-workers, or clients.

In this episode Andy discusses how even the most deconditioned individuals can start an exercise program. Included is a timeline of the first few months and examples on how to see progress safely and building exercise confidence. A great episode for those interested in getting the ball rolling with their exercise program or for those who are currently active and interested I'm learning how they could give advice to their inactive friends, family members, and coworkers.

In this episode about nutrition, Andy discusses the pros and cons of popular diets, which plan is best for you to achieve long-term success and results, and finally how to get started in the right direction.

In Training w/ Limited Time Availability Part 2 Andy discusses another time efficient, challenging, and effective exercise protocol so you can still get plenty of exercise in a short amount of time providing amazing results in minimal time. BONUS: Andy also discusses the benefits of training with a complex circuit. Links to complex circuit YouTube videos below: https://youtu.be/rKffqbpaxWA https://youtu.be/bLRU7gWONuM https://youtu.be/8vsd_Uan7h0 https://youtu.be/xp2OavDJBjk

In this episode of the Atlas FitCast Andy discusses how to train and still see results even with limited time availability. This is part one of a two-part series that gives a solution to this all too common barrier/excuse for many people to not train and therefore not reach their goals. Primarily focusing on workout examples that can be completed in under 30 minutes.

In this episode I discuss motivation & discipline, the importance and differences between the two, as well as the value of short-term and long-term goal setting.

In this episode of the Atlas FitCast Andy discusses the importance of properly warming up and delivers a proven way to prep your body for optimal performance, while making exercise feel amazing and minimizing injury risk.

In this episode host, Andy Hayes discusses a major conditioning mistake many people make and how to fix it to see better results!

In episode 3 your host, Andy Hayes, discusses the importance of glute training for injury prevention, their part in reducing back/knee pain, how to activate the glutes for optimal performance and gains, and sample workout ideas.

In this episode host Andy Hayes discusses the importance of exercise while traveling and provides easy-to-follow advice for your next out-of-town trip. Related Links: Body weight video: https://youtu.be/queLawsNTIQ Resistance band video: https://youtu.be/FH18CZMD8o4 Body weight complex circuit: https://youtu.be/rKffqbpaxWA Equipment: EliteFTS Pro Micro Resistance Bands - Orange https://www.amazon.com/dp/B0102YG0F2/ref=cm_sw_r_cp_apa_i_yE71BbBKWB4MA EliteFTS Pro Mini Resistance Band https://www.amazon.com/dp/B00H4F5WFC/ref=cm_sw_r_cp_apa_i_ZG71BbENFNCWH Lifeline Jungle Gym XT Split Anchor Body Weight Suspension System – Lightweight Resistance Training Alternative to Weights https://www.amazon.com/dp/B004R3VQU4/ref=cm_sw_r_cp_apa_i_KH71Bb1XA9DC9

In episode 1, Atlas FitCast host Andy Hayes discusses his personal and professional background in fitness as well as the training concepts of Atlas Fitness Evolved.