Brian Calkins Fitness

You get to pick your favorite type of cardio, indoors, or outdoors, machine, or bodyweight. This is perfect for walking, jogging, running, or any stationary machine based cardiovascular exercise. Today we will run through five quick intervals once you complete, check in with me at 513-325-0886.

Welcome to the Brian Calkins Fitness Podcast… Today we're going to talk about… The Two Minute Rule.. Let's go! Brian Calkins Fitness Podcast is sponsored by Every Day In May!! On May 2, you'll have a chance to drop (at least) 6 pounds of body fat over 4 weeks... · We'll do an Every Day in May exercise challenge to help build momentum for the spring & summer. · You'll be assigned an accountability text group to help you show up! · You'll get into the grove of starting the day with physical, mental, psychological and emotional goodness that comes from social exercise. · You'll have an in-person workout option (St. Jude or Crossroads) + a ZOOM workout option + and on-demand workout option. · Invite a friend or two to join you in May. Send me their contact info and I'll get them set up… or have them reach out to me (513) 325-0886. We need to get people back into a healthy lifestyle. Reach out to someone today. · To be our best, we need daily positive habits, and a strong case can be make that daily physical exercise might be the best of the bunch of positive, impactful habits. · Don't stress, we meet you where you are in each moment. Some days you might do a 15 minute workout. It could be 5 minutes. Some days it might be a 9 minute full body stretching routine. You'll also have the opportunity to engage with with workouts lasting 40 – 60 minutes. Do something every day. You've got this! Registration is here: http://cincinnatifitnessbootcamp.com/boot-camp-registration/ Use promo code ABC99. Summary: If you enjoyed today's podcast please give me a 5 star rating. The more positive ratings and review we get, the better our chance of reaching others that can benefit from what we're teaching. Please share this podcast with a friend! And, please subscribe (it's FREE) to the podcast wherever you get your podcast… that way each new episode will simply show up in your feed them moment they are released… and then you can listen to them at your convenience. Have a GREAT day! © Brian Calkins Fitness 2022

Welcome to the Brian Calkins Fitness Podcast… Today we're going to talk about… What to do when your scale sucks! Plus, 7 NEW & Better Ways to Know Your Nutrition and Fitness Program is On Track! Let's go! Brian Calkins Fitness Podcast is sponsored by Brian's online training system! More info: https://brian-calkins.mykajabi.com/store/nFLsd4xq Summary: If you enjoyed today's podcast please give me a 5 star rating. The more positive ratings and review we get, the better our chance of reaching others that can benefit from what we're teaching. Please share this podcast with a friend! And, please subscribe (it's FREE) to the podcast wherever you get your podcast… that way each new episode will simply show up in your feed them moment they are released… and then you can listen to them at your convenience. Have a GREAT day! © Brian Calkins Fitness 2022

Welcome to the Brian Calkins Fitness Podcast… Today we're going to unpack the belief that … “I'll be happier when I lose weight” And how that's a recipe for regret. Plus, we'll give you the solution to START feeling happy while achieving your goals faster than ever! Let's go! Brian Calkins Fitness Podcast is sponsored by Brian's online training system! More info: https://brian-calkins.mykajabi.com/store/nFLsd4xq Summary: If you enjoyed today's podcast please give me a 5 star rating. The more positive ratings and review we get, the better our chance of reaching others that can benefit from what we're teaching. Please share this podcast with a friend! And, please subscribe (it's FREE) to the podcast wherever you get your podcast… that way each new episode will simply show up in your feed them moment they are released… and then you can listen to them at your convenience. Have a GREAT day! © Brian Calkins Fitness 2022

Welcome to the Brian Calkins Fitness Podcast… Today we're going to… Talk about a Happier and Healthier way of eating! Let's go! Download your own Fat Loss Food Equation and Substitution List here: http://cincinnatifitnessbootcamp.com/wp-content/uploads/2018/01/FLF-Formula.pdf Pick body weight squat or jumping jacks 6 rounds 15:5 Format! Brian Calkins Fitness Podcast is sponsored by Brian's online training system! More info: https://brian-calkins.mykajabi.com/store/nFLsd4xq Summary: If you enjoyed today's podcast please give me a 5 star rating. The more positive ratings and review we get, the better our chance of reaching others that can benefit from what we're teaching. Please share this podcast with a friend! And, please subscribe (it's FREE) to the podcast wherever you get your podcast… that way each new episode will simply show up in your feed them moment they are released… and then you can listen to them at your convenience. Have a GREAT day! © Brian Calkins Fitness 2022

Welcome to the Brian Calkins Fitness Podcast… Today we're going to… Talk about Experiencing a Little Bit of Discomfort! Let's go! Brian Calkins Fitness Podcast is sponsored by Brian's online training system! More info: https://brian-calkins.mykajabi.com/store/nFLsd4xq Summary: If you enjoyed today's podcast please give me a 5 star rating. The more positive ratings and review we get, the better our chance of reaching others that can benefit from what we're teaching. Please share this podcast with a friend! And, please subscribe (it's FREE) to the podcast wherever you get your podcast… that way each new episode will simply show up in your feed them moment they are released… and then you can listen to them at your convenience. Have a GREAT day! © Brian Calkins Fitness 2022

Today we're going to… Talk about Not Enough Time to Workout! Let's go! Brian Calkins Fitness Podcast is sponsored by Brian's online training system! More info: https://brian-calkins.mykajabi.com/store/nFLsd4xq Summary: If you enjoyed today's podcast please give me a 5 star rating. The more positive ratings and review we get, the better our chance of reaching others that can benefit from what we're teaching. Please share this podcast with a friend! And, please subscribe (it's FREE) to the podcast wherever you get your podcast… that way each new episode will simply show up in your feed them moment they are released… and then you can listen to them at your convenience. Have a GREAT day! © Brian Calkins Fitness 2022

Welcome to the Brian Calkins Fitness Podcast. Today we're going to… Talk about Running on Cookies! Yep, And New Beginnings… Let's go! Brian Calkins Fitness Podcast is sponsored by Brian's online training system! More info: https://brian-calkins.mykajabi.com/store/nFLsd4xq Summary: If you enjoyed today's podcast please give me a 5 star rating. The more positive ratings and review we get, the better our chance of reaching others that can benefit from what we're teaching. Please share this podcast with a friend! And, please subscribe (it's FREE) to the podcast wherever you get your podcast… that way each new episode will simply show up in your feed them moment they are released… and then you can listen to them at your convenience. Have a GREAT day! © Brian Calkins Fitness 2022

Welcome to the Brian Calkins Fitness Podcast. Today we're going to transform some of our traditional favorite Super Bowl favorte foods into MUCH better options… options that are much more in alignment with your best self. Let's go! Did you know that the Average American eats approximately 1500 calories during the Super Bowl game alone? That's not even counting calories before the game. When you consider that most women who are striving to lose weight, 1200 calories is generally a good number to shoot for on most days. Today I'm going to share with you some FUN and unique ways to make your super bowl eating options better for you. You can always still offer the traditional foods, but having some of these alternatives will be appreciated by some others as well as the best version of YOU! Homemade Guacamole Ingredients · 4 ripe avocados · 2 cups of fat free Fage Greek Yogurt (adding this gives a smoother guac, and more importantly reduces the fat percentage and provides the needed protein boost to transform into a fat loss food) · 3 limes, juiced · 1/2 red onion, chopped · 1 garlic clove, minced · 1 big handful fresh cilantro, finely chopped · Kosher salt and freshly ground black pepper Directions Halve and pit the avocados. Scoop out the flesh with a tablespoon into a mixing bowl. Mash the avocados with a fork, then add the remaining ingredients, and blend everything together to gently mix. Place a piece of plastic wrap right on the surface of the guacamole so it doesn't brown and refrigerate 1 hour before serving. Serve with Baked Scoops (not only lower in fat, but only 3 ingredients). Or, to the Baked Scoops add some shredded (or finely chopped) chicken or turkey breast, low fat shredded cheddar, warm in the oven until cheese is melted. Then top with the guac for some amazing fat loss nachos! For the recipes, go to www.BrianCalkinsFitness.com Chicken Wings Dip Fat Free Better Tasting Ranch Dip BBQ Chicken Spinach Pizza Mediterranean chicken & quinoa bowl Today's Exercise: Plank for 30 Seconds Jumping Jacks for 30 Seconds Brian Calkins Fitness Podcast is sponsored by Brian's online training system! More info: https://brian-calkins.mykajabi.com/store/nFLsd4xq Summary: If you enjoyed today's podcast please give me a 5 star rating. The more positive ratings and review we get, the better our chance of reaching others that can benefit from what we're teaching. Please share this podcast with a friend! And, please subscribe (it's FREE) to the podcast wherever you get your podcast… that way each new episode will simply show up in your feed them moment they are released… and then you can listen to them at your convenience. Have a GREAT rest of your day!

Today we're going to Create a To-Don't List! Ready? Let's go! Then, we have a 2 – 3 minute workout… Summary: If you enjoyed today's podcast please give me a 5 star rating. The more positive ratings and review we get, the better our chance of reaching others that can benefit from what we're teaching. Please share this podcast with a friend! And, please subscribe (it's FREE) to the podcast wherever you get your podcast… that way each new episode will simply show up in your feed them moment they are released… and then you can listen to them at your convenience. Have a GREAT rest of your day! Brian Calkins Fitness Podcast is sponsored by Brian's online training system! More info: https://brian-calkins.mykajabi.com/store/nFLsd4xq

Welcome to the Brian Calkins Fitness Podcast. Today we're going to talk about starting from Zero, rather than 100… Let's go! Then, we have a 30 second workout… (Open Jacks 12S, High Plank hold 13S, Stand Up, Lay Down 4 Times) Summary: If you enjoyed today's podcast please give me a 5 star rating. The more positive ratings and review we get, the better our chance of reaching others that can benefit from what we're teaching. Please share this podcast with a friend! And, please subscribe (it's FREE) to the podcast wherever you get your podcast… that way each new episode will simply show up in your feed them moment they are released… and then you can listen to them at your convenience. Have a GREAT rest of your day! Brian Calkins Fitness Podcast is sponsored by Brian's online training system! More info: https://brian-calkins.mykajabi.com/store/nFLsd4xq

Welcome to the Brian Calkins Fitness Podcast. Today we're going to talk about the world's stupidest exercise and show you better alternatives… Let's go! Then, we have a 30 second workout… for a video go to www.BrianCalkinsFitness.com. Summary: If you enjoyed today's podcast please give me a 5 star rating. The more positive ratings and review we get, the better our chance of reaching others that can benefit from what we're teaching. Please share this podcast with a friend! And, please subscribe (it's FREE) to the podcast wherever you get your podcast… that way each new episode will simply show up in your feed them moment they are released… and then you can listen to them at your convenience. Have a GREAT rest of your day! Brian Calkins Fitness Podcast is sponsored by Brian's online training system! More info: https://brian-calkins.mykajabi.com/store/nFLsd4xq

Welcome to the Brian Calkins Fitness Podcast. Today we're going to take a quick peek into the life of Jack LaLanne. Not just the fitness accomplishments, but the secret sauce behind those achievements! Let's go! Then, we have a 30 second workout… but a video go to www.BrianCalkinsFitness.com. Summary: If you enjoyed today's podcast please give me a 5 star rating. The more positive ratings and review we get, the better our chance of reaching others that can benefit from what we're teaching. Please share this podcast with a friend! And, please subscribe (it's FREE) to the podcast wherever you get your podcast… that way each new episode will simply show up in your feed them moment they are released… and then you can listen to them at your convenience. Have a GREAT rest of your day! Brian Calkins Fitness Podcast is sponsored by Brian's online training system! More info: https://brian-calkins.mykajabi.com/store/nFLsd4xq

Welcome to the Brian Calkins Fitness Podcast. Today I'm going to share 2 Truths About Exercise That Nobody Wants to Believe Let's go! Then, we have a 45 second workout!! Summary: If you enjoyed today's podcast please give me a 5 star rating. The more positive ratings and review we get, the better our chance of reaching others that can benefit from what we're teaching. Please share this podcast with a friend! And, please subscribe (it's FREE) to the podcast wherever you get your podcast… that way each new episode will simply show up in your feed them moment they are released… and then you can listen to them at your convenience. Have a GREAT rest of your day! Brian Calkins Fitness Podcast is sponsored by Brian's online training system! More info: https://brian-calkins.mykajabi.com/store/nFLsd4xq

Welcome to the Brian Calkins Fitness Podcast. Today I'm going to share why everyone over age 40 MUST train with resistance bands. Remember, these are NOT tubes with handles. Oh no! 41” Continuous Looped Bands that provide way more exercise options than any other form of resistance training! Let's go! Summary: If you enjoyed today's podcast please give me a 5 star rating. The more positive ratings and review we get, the better our chance of reaching others that can benefit from what we're teaching. Please share this podcast with a friend! And, please subscribe (it's FREE) to the podcast wherever you get your podcast… that way each new episode will simply show up in your feed them moment they are released… and then you can listen to them at your convenience. Have a GREAT rest of your day!

Register (free) for the 10 Day Mental Challenge here: https://tinyurl.com/10-Day-Mental-Diet Download your list of questions here: https://tinyurl.com/Questions-10-Day Please share the Brian Calkins Fitness Podcast with a friend! Give us a 5-Star Rating on iTunes to help us reach more people in need of this podcast. Thank you, so very much!

Segment One: Health & Fitness Approach x Execution Diagram: https://tinyurl.com/Approach1 Segment Two: Three Health & Fitness Priorities for 2021 Segment Three: Summary of Fat Loss Acceleration Program Here are the Fat Loss Acceleration Podcasts. Episode 1: https://tinyurl.com/FatLossAcceleration1 Episode 2: https://tinyurl.com/FatLossAcceleration2 Episode 3: https://tinyurl.com/FatLossAcceleration3 Episode 4: https://tinyurl.com/FatLossAcceleration4 Episode 5: https://tinyurl.com/FatLossAcceleration5 Episode 6: https://tinyurl.com/FatLossAcceleration6 Episode 7 https://tinyurl.com/FatLossAcceleration7 Check In 1: https://tinyurl.com/FatLossAcceleration8 Check In 2: https://tinyurl.com/FatLossAcceleration9 Check In 3: https://tinyurl.com/FatLossAcceleration 10 How to use the Fat Loss Acceleration Program for Ongoing and Consistent Body Fat Reduction: https://tinyurl.com/FatLossAcceleration11

Two Tips to Lose 10 Pounds Now! Plus This is the BEST Gift this Holiday Season! Quickie recipe (60 seconds) that fills your up FAST for very few calories: https://youtu.be/Tu_xNsmL7Ok To watch Jennifer's Boot Camp Style Minute (and lose 10 pounds instantly), go to https://www.facebook.com/1089221585/videos/10221901677626286/

What to do next after four weeks following the protein strategy. It's hard! Happy Thanksgiving I'm grateful for you!

Motivation does not work and if you wait for motivation, you won't get it done! Instead of motivation and inspiration, do this!

Segment One: Fat Loss Acceleration Check In - Week Two Segment Two: Next Four Years - Where are you going? Segment Three: Driving with Cruise Control

Segment One: Check in on Protein Days for Accelerated Fat Loss Program. Segment Two: You Choose! Segment Three: Circles of Influence. I believe that everyone woman is happier and more fulfilled when they feel healthy and fit. When they can start their day feeling vibrant and invigorated. Our program, Adventure Boot Camp, gives women of all shapes, sizes and abilities the opportunity to exercise in a super supportive environment, free from the distractions of most gyms and fitness programs. We are currently exercising outdoors at Crossroads in Oakley and St. Jude in Bridgetown, following safe pandemic protocol. Our next session starts on November 16th and I will be giving two woman an opportunity to try Adventure Boot Camp for an introductory price of only $99 for four weeks. Message me at 513-325-0886 for details.

Truly, this is the exciting phase of the Program, in terms of watching body fat go away at a fairly quick pace. So, what we are going to do now is make sure the fuel you burn is coming from stored body fat – and not from any other source. Continue to do the workouts to the best of your ability, and I'll continue to congratulate you for sticking with the Program. Listen to the entire podcast BEFORE starting week one protein day strategy! Call or text 513-325-0886 with Questions!

Accelerated Fat Loss Protein Day Practice - Episode 6

Segment One: Making peace with your inner critic … treat yourself with the same compassion you would a dear friend, loved one or your own child. You are not a failure or a hopeless mess-up. Neither is your son or daughter that missed a play in the game, or came home with a low grade on a test or assignment. Segment Two: Just in, breaking news! You can lose all the weight you want by eating processed foods! Segment Three: 3 Simple Ways to Make Exercise a Habit! Believe it or not, I don't personally LOVE everything about exercising. Some things are easy for me (cardio based exercise is highly enjoyable) while other aspects of fitness historically are harder for me (stretching and strength training). I appreciate ALL workouts, particularly after they are completed – some were a blast, while others I just had to muscle through.

Short and punchy episode! Segment one - how to handle food saboteurs with grace, those people that don't want you to eat healthy! Segment two will talk about food prep with fruits and veggies - 6 fun ways! And finally in segment three I'll promise you that I will STOP watching my baby grass grow ... enjoy! :)

Accelerated fat loss Q&A maximizing metabolism

Some final thoughts as we prepare to elevate metabolism over the next four weeks.

Did you do your practice action step on the previous episode? If not, let's get to it!

Making supportive nutrition simple.

Take a listen for approximately 50 minutes. At the end there will be a short assignment to get you started on the habit of elevating your metabolism!

The more we try to avoid thoughts, feelings, and urges we don't like, the stronger those thoughts, feelings, and urges may become and create secondary order of consequences, leading to unwanted outcomes (like eating too much and gaining unwanted body fat). Let's start to deal with that elephant today!

End of Year Positivity & Fitness Challenge with Daily Rituals (habits) 4 Essentials to GREAT Health & Fitness How the Body Gives Up Fat + Brian's Accelerated Fat Loss System

Go out into the back yard and yell and scream. It's totally sucks. Let loose and Get it all out of your system. And come back in the house and put your adult pants on. We're making a bad situation a lot WORSE by using the pandemic as an excuse not to live your life, not to exercise, not to do what you need to do to get better. ----- Believe it or not, I don't personally LOVE everything about exercising. Some things are easy for me (cardio based exercise is highly enjoyable) while other aspects of fitness historically are harder for me (stretching and strength training). I appreciate ALL workouts, particularly after they are completed – some were a blast, while others I just had to muscle through. (Hehe) In 2020, I've been using a habit tracker and it's definitely enhanced my motivation to put a check-mark in the cardio, strength and stretching fields of my journal. So today we look at 3 simple ways to get motivated to work out and make exercise a habit.

I recently had a conversation with a woman who'd just completed her first four weeks of a workout program. She was bouncing off the walls with a newfound energy level, a sense of euphoria, and was so confident her body had changed significantly. After reviewing her numbers, however, her enthusiasm quickly turned into disappointment. "After 4 weeks of exercise, how could it possibly be that my body weight and measurements didn't go down?" Unfortunately, this scenario is all too common when fat loss is a goal. I talk to a lot of people who "exercise and eat healthy" yet are not achieving the results they desire. As a result, some give up in frustration while others justify that, in spite of persistent lack of noticeable physical change, at least they are healthier. I agree! Movement is much better than stagnation and provides plenty of health, mental and emotional benefit. But if someone is investing their time (not to mention their money) into a fitness routine, why not get ALL of the desired results in return? Today's episode takes a look at six common mistakes people make when attempting to find the balance between eating right and exercising. After talking with our friend, she admitted to making several of these mistakes. I don't want you to be in the same boat in your fitness program! With an understanding and elimination of these mistakes, you'll avoid the frustration of this lady and find yourself moving more rapidly toward achieving your fitness and weight loss goals.

What to do when fat loss is slow

Your scale doesn't work!

A bad plan