Busy People Getting Fit

Want goals that actually stick? Learn expert tips from therapist Melissa Gray on routines, motivation, and mental fitness to build lasting habits.Sign up for our course, "Seven Days to Change Your Life:" https://mailchi.mp/blueeaglefitness.com/seven-day-changePlease visit our website to get more information: http://www.blueeaglefitness.com/ ✨ No time to work out? The One Minute Fitness book makes you discover quick, easy fitness habits for a healthier life! http://www.busypeoplegettingfit.com/

While training breaks your body down, recovery is when real gains happen. Coach Ahmed Zaher emphasizes that sleep is your #1 tool—cheaper and more effective than cryotherapy or massage. Want proof? He recommends Dr. Matthew Walker's Why We Sleep for the full science breakdown.Sign up for our course, "Seven Days to Change Your Life:" https://mailchi.mp/blueeaglefitness.com/seven-day-changePlease visit our website to get more information: http://www.blueeaglefitness.com/ ✨ No time to work out? The One Minute Fitness book makes you discover quick, easy fitness habits for a healthier life! http://www.busypeoplegettingfit.com/

Struggling to fall asleep or stay asleep? Discover the DREAMS method for restorative sleep with Adriana Shuman. Unlock deep, detoxifying rest tonight. Sleep is not passive; sleep is powerful. Learn how to create a sleep routine that transforms your energy and health. From lightbulbs to late-night snacks, Adriana shares everything you're doing wrong (and how to fix it). Upgrade your sleep with these science-backed strategies.Sign up for our course, "Seven Days to Change Your Life:" https://mailchi.mp/blueeaglefitness.com/seven-day-changePlease visit our website to get more information: http://www.blueeaglefitness.com/ ✨ No time to work out? The One Minute Fitness book makes you discover quick, easy fitness habits for a healthier life! http://www.busypeoplegettingfit.com/

Dating your spouse isn't optional... it's essential. In this episode, I share 3 powerful reasons why regular date nights keep your relationship strong, passionate, and connected.Learn how to be intentional, invest in your partner, and treat her like the queen she is.

We dive into metabolic health with Dr. Tiff:✅ Whether metabolisms can "fail"✅ How lean mass and age affect metabolism✅ Nutrition strategies that actually work✅ Why your weekends may be undoing your progress✅ And the truth about overtraining, sleep, and fat lossIf you've ever felt stuck with your weight or confused by conflicting nutrition advice, this episode is packed with clarity and action.

Wait... THIS is menopause?!

Bryan White and Melissa Gray discuss the importance of mental health and therapy in managing stress, relationships, and emotional well-being. They explore common misconceptions about treatment, the tools and techniques used in sessions, and the connection between mental and physical health. Melissa emphasizes the importance of reaching out for help and the empowerment that comes from learning coping skills.*** Schedule a complementary 15-minute consultation with therapist Gray at www.KindleCounseling.com. Go to the "Contact Page" and schedule your free 15-minute consultation or submit a contact form for Melissa to reach out to you. ***Sign up for our course, "Seven Days to Change Your Life:" https://mailchi.mp/blueeaglefitness.com/seven-day-changePlease visit our website to get more information: http://www.blueeaglefitness.com/ ✨ No time to work out? Bryan's book, One Minute Fitness, makes you discover quick, easy fitness habits for a healthier life! https://www.amazon.com/dp/B0D4R7GXNW

Lynn Sederlof-Airisto, a certified menopause fitness coach, shares her insights on how perimenopause affects women's bodies, particularly regarding weight gain, metabolism, and muscle mass. Lynn emphasizes the importance of strength training for women over 40 to combat muscle loss and burn fat. She debunks common fitness myths, particularly the misconception that lifting heavy weights will lead to bulkiness. She encourages women to embrace strength training to maintain their vitality and energy in midlife and beyond.Visit Coach Lynn.- Instagram: @befitafter40_withlynn/- Download Lynn's free guide on fitness routines here: www.befitafter40.com/turnSign up for our course, "Seven Days to Change Your Life:" https://mailchi.mp/blueeaglefitness.com/seven-day-changePlease visit our website to get more information: http://www.blueeaglefitness.com/ ✨ No time to work out? Bryan's book, One Minute Fitness, makes you discover quick, easy fitness habits for a healthier life! https://www.amazon.com/dp/B0D4R7GXNW

Dr. Dian Ginsberg, a double board-certified physician, discusses the challenges women face during perimenopause, including weight gain and hormonal imbalances. She emphasizes the importance of strength training, proper nutrition, and understanding hormonal health to navigate these changes effectively. Dr. Ginsburg provides actionable strategies for women to manage their health during this transitional phase, highlighting the significance of lifting heavy weights, monitoring caloric intake, and owning one's hormonal health. The discussion also touches on recognizing symptoms of hormonal imbalance and the importance of education in making informed health decisions.Connected With Dr. Ginsberg:website: https://dianginsbergmd.com/Free Download - 5 Steps to Hormone Balance: https://link.dianginsbergmd.com/5stepstohormonebalanceSign up for our course, "Seven Days to Change Your Life:" https://mailchi.mp/blueeaglefitness.com/seven-day-changePlease visit our website to get more information: http://www.blueeaglefitness.com/ ✨ No time to work out? Bryan's book, One Minute Fitness, makes you discover quick, easy fitness habits for a healthier life! https://www.amazon.com/dp/B0D4R7GXNW

Nutrition for Your Next Tournament #nutritionfacts #sportsnutrition Ahmed Zaher, a seasoned triathlete coach, explains the importance of nutrition for athletes, particularly young competitors. He shares insights on caloric needs, the role of carbohydrates, and the significance of fresh foods versus processed options. He also provides practical advice for parents on managing their children's nutrition before and during tournaments, emphasizing the need for balance and proper meal timing.Please visit our website to get more information: http://www.blueeaglefitness.com/ ✨ No time to work out? The One Minute Fitness book makes you discover quick, easy fitness habits for a healthier life! http://www.busypeoplegettingfit.com/

What You Need to Know About Diastasis Recti with Ashley Kates of StrongHer In this episode, Bryan White sits down with Ashley Kates, founder of StrongHer, to discuss diastasis recti. Learn what it is, how to identify it, and practical steps for recovery. Whether you're a new mom, fitness enthusiast, or someone seeking better core health, this conversation will equip you with the knowledge to understand and improve your core function. Discover why breathwork is foundational, how progressive loading contributes to its effectiveness, and the key principles for healing and strengthening your core. Don't miss this informative and empowering discussion! Connect with Us: Blue Eagle Fitness & Nutrition: Website: www.blueeaglefitness.com Email: bryan@blueeaglefitness.com Instagram: @blueeaglefitnessnutrition Facebook: Blue Eagle Fitness & Nutrition YouTube: Busy People Getting Fit StrongHer with Ashley Kates: Website: www.strongherllc.com Email: strongherllcinfo@gmail.com Keywords: Diastasis Recti Core Strength Postpartum Recovery Functional Fitness Breathwork for Healing Core Training Tips Ashley Kates StrongHer Blue Eagle Fitness Women's Health Progressive Loading #diastasisrectirepair #PostpartumFitness #CoreStrength #StrongHer #FunctionalFitness #WomensHealth #Breathwork

In this episode of Busy People Getting Fit, Bryan White sits down with Shane Rider, owner of Kiowa Fitness in Independence, Oregon, to talk about something we all need but often overlook—better sleep. Shane shares how his time in the Army shaped his sleep habits, how becoming a coach and new dad has influenced his routines, and the simple strategies he uses to improve his sleep quality. From managing caffeine intake to creating a sleep-friendly environment, Shane offers practical tips you can start using tonight to get the rest you need for peak performance in and out of the gym. If you're struggling with sleep or just want to level up your recovery, this episode is packed with insights you won't want to miss. Please visit our website to get more information: http://www.blueeaglefitness.com/ ✨ No time to work out? The One Minute Fitness book makes you discover quick, easy fitness habits for a healthier life! http://www.busypeoplegettingfit.com/

In this episode of the Busy People Getting Fit podcast, Bryan White sits down with Sam Beaver, owner of Well Health and Fitness, to explore the transformative power of mindset, journaling, and gratitude. They dive into how these practices can shape personal development, improve mental health, and drive meaningful action in life. Sam shares practical tips for getting started with journaling, reframing challenges, and focusing on gratitude to maintain a positive perspective. Key Takeaways: Cultivating a healthy mindset requires consistent action and learning through trial and error. Journaling is a powerful tool for reflecting on the past, understanding the present, and planning for the future—especially when practiced without judgment. Gratitude journaling helps shift focus toward the positive aspects of life, enhancing mental health and overall well-being. Sound Bites: "Mindset means how you choose to show up." "Journaling helps to reflect and learn." Chapters 00:00 Introduction to Mindset and Journaling 02:53 The Importance of Pre-Framing 06:01 Journaling: Past, Present, and Future 09:03 Gratitude Journaling and Its Benefits 12:01 Getting Started with Journaling 13:59 Lessons from High School Sports Reach Sam at sam@thewellbg.com, www.thewellbg.com, or on Facebook or Instagram.

In this episode of Busy People Getting Fit, Bryan sits down with Ashley Kates, a serial entrepreneur and owner of StrongHer, a women's-only gym in Lexington, South Carolina. Ashley shares her mission to empower women through strength training, debunk fitness industry myths, and promote true health—starting with the body's natural ability to heal. The conversation dives into key health red flags that many women overlook, such as poor sleep, irregular cycles, low energy, and more. Ashley explains the critical role of strength training in improving not just physical fitness but also hormonal balance, mood, and overall well-being. You'll also hear why lifting heavy weights (yes, heavy!) is a game-changer for women of all ages—even her 73-year-old client is back-squatting 185 pounds! Whether you're a fitness enthusiast, a busy mom, or just curious about optimizing your health, this episode is packed with actionable insights, inspiring stories, and a few laughs about the "shake and bake" detox myth. Don't miss it!

Are you considering joining a nutrition challenge but unsure if it's the right fit for you? In this episode, Bryan White dives into the essential elements you need to evaluate before committing to a challenge. From aligning with your health goals to ensuring the plan supports your lifestyle and personal preferences, this conversation is packed with practical advice to help you make an informed decision. Bryan also highlights the importance of having a support system and adopting sustainable practices that foster long-term healthy habits. Whether you're aiming to lose fat, gain muscle, or improve your overall health, this episode will guide you through the five key factors that make a nutrition challenge truly effective. Key Takeaways: ✔ A nutrition challenge should align with your specific goals. ✔ Ensure the challenge fits your lifestyle and schedule. ✔ Prioritize personal preferences in food choices for sustainability. ✔ Healthy indulgences are key to making the challenge enjoyable. ✔ A strong support system enhances success, especially face-to-face accountability. ✔ Nutrition challenges should be a springboard for lifestyle changes, not a temporary fix. ✔ You should enjoy the foods included in the challenge – no torture required! ✔ Money-back guarantees can provide extra confidence when joining a challenge. If you're ready to take the first step toward your health goals, join our 4-Week Nutrition Challenge today! We'll help you build sustainable habits that last. Sign up now [insert link here].

Bryan's book One Minute Fitness on Amazon (https://www.amazon.com/dp/B0D4R7GXNW) Takeaways: - Micro-habits can be as simple as one minute a day. - Celebrating small wins reinforces positive behavior. - Building habits now makes the transition into the new year smoother. Summary: In this episode, Bryan White discusses how to make the most of the last 27 days of 2024. He emphasizes the importance of taking small, actionable steps to create lasting habits that can lead to significant changes in the new year. By focusing on micro habits, tracking progress, and celebrating small wins, listeners can set themselves up for success in 2025. The conversation encourages listeners to embrace the opportunity of the remaining days of the year to finish strong and prepare for a fresh start. Keywords: new year, micro habits, personal growth, fitness, motivation, daily routines, goal setting, self-improvement, consistency

marriage, relationships, commitment, fitness, perseverance, work, personal growth, challenges, success, motivation Summary In this episode of the Busy People Getting Fit podcast, host Bryan White delves into the complexities of marriage, sharing personal insights from his 26 years of experience. He emphasizes that marriage, like any long-term commitment, has its highs and lows, and the key to longevity is the decision to stick together through tough times. Bryan draws parallels between marriage, work, and fitness, highlighting that challenges are a part of growth and success. He encourages listeners to reflect on their commitments and the value of perseverance in all aspects of life. Takeaways - Every marriage experiences bad days, just like every job has tough seasons. - Showing up consistently is crucial in fitness and life. - Success is not about avoiding bad days, but about continuing to push through them.

Keywords fitness, CrossFit components of fitness, cardiovascular endurance, strength, flexibility, power, speed, coordination, agility, accuracy Summary In this episode of the Busy People Getting Fit podcast, host Bryan White discusses the 10 components of fitness essential for a healthy and active lifestyle. He emphasizes the importance of cardiovascular endurance, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. Each component is explored in detail, highlighting its significance in daily life and overall well-being. Bryan encourages listeners to focus on all aspects of fitness to improve not just their physical health but also their mental and emotional well-being. Key Takeaways - Improving heart and lung capacity is crucial for longevity. - Strength is vital for recovery from injuries and surgeries. - Flexibility reduces the risk of injuries during workouts.

KEYWORDS: Fitness, longevity, cardiorespiratory fitness, strength training, health span, VO2 max, quality of life, exercise, wellness, health SUMMARY: In this conversation, Bryan White discusses two critical components for enhancing longevity and quality of life: cardio-respiratory fitness and strength training. He emphasizes the importance of improving VO2 max and strength to reduce the risk of all-cause mortality and improve overall health. TAKEAWAYS - VO2 max is a powerful predictor of health outcomes. - Strength training significantly reduces the risk of mortality. - Regular exercise can enhance both lifespan and health span. - High-intensity intervals improve heart and lung capacity.

To get better every day, even just 1 % better, we need to set a floor. LINKS Busy People Getting Fit (https://www.busypeoplegettingfit.com/) SOCIAL https://www.instagram.com/blueeaglefitnessnutrition/ https://www.facebook.com/BlueEagleFitnessNutrition/ ABOUT THE SHOW Busy People Getting Fit is dedicated to helping Fulshear residents live longer, happier, healthier lives. New episodes every Wednesday.

When we start learning something new, we are terrible. And that's OK! It's part of the process. What is the rest of the process? LINKS Busy People Getting Fit (https://www.busypeoplegettingfit.com/) SOCIAL https://www.tiktok.com/@blueeaglefitnut https://www.instagram.com/blueeaglefitnessnutrition/ https://www.facebook.com/BlueEagleFitnessNutrition/ https://www.threads.net/@UC76DSD1FGiIwT3LlA7bP3-g ABOUT THE SHOW Busy People Getting Fit is dedicated to helping Fulshear residents live longer, happier, healthier lives. New episodes every Wednesday.

Lots of people I talk to want to know what workouts are like at Blue Eagle. Here you go! LINKS Busy People Getting Fit (https://www.busypeoplegettingfit.com/) SOCIAL https://www.tiktok.com/@blueeaglefitnut https://www.instagram.com/blueeaglefitnessnutrition/ https://www.facebook.com/BlueEagleFitnessNutrition/ https://www.threads.net/@UC76DSD1FGiIwT3LlA7bP3-g ABOUT THE SHOW Busy People Getting Fit is dedicated to helping Fulshear residents live longer, happier, healthier lives. New episodes every Wednesday.

"Fitness Influencers" are famous for their explanations of exercises we should never do. Here are five movements we should "never" do and why we do them at Blue Eagle. (hint... because they work!) LINKS Busy People Getting Fit (https://www.busypeoplegettingfit.com/) SOCIAL https://www.tiktok.com/@blueeaglefitnut https://www.instagram.com/blueeaglefitnessnutrition/ https://www.facebook.com/BlueEagleFitnessNutrition/ https://www.threads.net/@UC76DSD1FGiIwT3LlA7bP3-g ABOUT THE SHOW Busy People Getting Fit is dedicated to helping Fulshear residents live longer, happier, healthier lives. New episodes every Wednesday.

Most of us train or exercise because we believe in the physical benefits. But what if I told you the benefits are not physical? LINKS Busy People Getting Fit (https://www.busypeoplegettingfit.com/) SOCIAL https://www.tiktok.com/@blueeaglefitnut https://www.instagram.com/blueeaglefitnessnutrition/ https://www.facebook.com/BlueEagleFitnessNutrition/ https://www.threads.net/@UC76DSD1FGiIwT3LlA7bP3-g ABOUT THE SHOW Busy People Getting Fit is dedicated to helping Fulshear residents live longer, happier, healthier lives. New episodes every Wednesday.

If we are trying to lose weight, that can be hard to do when we also like to snack. Why? And what can we do about it to still eat snacks while losing weight? LINKS Busy People Getting Fit (https://www.busypeoplegettingfit.com/) SOCIAL https://www.tiktok.com/@blueeaglefitnut https://www.instagram.com/blueeaglefitnessnutrition/ https://www.facebook.com/BlueEagleFitnessNutrition/ https://www.threads.net/@UC76DSD1FGiIwT3LlA7bP3-g ABOUT THE SHOW Busy People Getting Fit is dedicated to helping Fulshear residents live longer, happier, healthier lives. New episodes every Wednesday.

Amy Hall, Nutrition coach at Blue Eagle, finished the 2024 CrossFit Games season ranked 208 in the world within her age group. Listen to her story. How she started... how long she has been training... and what motivated her to get personal training to focus on weaknesses. You won't believe what set her off! :) LINKS Busy People Getting Fit (https://www.busypeoplegettingfit.com/) SOCIAL https://www.tiktok.com/@blueeaglefitnut https://www.instagram.com/blueeaglefitnessnutrition/ https://www.facebook.com/BlueEagleFitnessNutrition/ https://www.threads.net/@UC76DSD1FGiIwT3LlA7bP3-g ABOUT THE SHOW Busy People Getting Fit is dedicated to helping Fulshear residents live longer, happier, healthier lives. New episodes every Wednesday.

Explore the essence of authentic self-belief versus the facade of false assurance as we unravel the mysteries of confidence. Join us as we uncover the keys to genuine confidence and discover how to navigate the complex terrain of self-assurance with grace and authenticity. LINKS Busy People Getting Fit (https://www.busypeoplegettingfit.com/) SOCIAL https://www.tiktok.com/@blueeaglefitnut https://www.instagram.com/blueeaglefitnessnutrition/ https://www.facebook.com/BlueEagleFitnessNutrition/ https://www.threads.net/@UC76DSD1FGiIwT3LlA7bP3-g ABOUT THE SHOW Busy People Getting Fit is dedicated to helping Fulshear residents live longer, happier, healthier lives. New episodes every Wednesday.

Are you struggling to grow your glutes? Do you worry you might pee a little when you jump rope? In this episode, we talk about activating your glute muscles and core to live a longer, happier, and healthier life. LINKS Busy People Getting Fit (https://www.busypeoplegettingfit.com/) SOCIAL https://www.tiktok.com/@blueeaglefitnut https://www.instagram.com/blueeaglefitnessnutrition/ https://www.facebook.com/BlueEagleFitnessNutrition/ https://www.threads.net/@UC76DSD1FGiIwT3LlA7bP3-g ABOUT THE SHOW Busy People Getting Fit is dedicated to helping Fulshear residents live longer, happier, healthier lives. New episodes every Wednesday.

Meet Dr. Maria DeFranco. She can help you improve pain management, joint functionality, and athletic optimization. Her holistic approach involves massage and chiropractic techniques. Plus, you don't want to miss her VITALITY DAYS! LINKS Busy People Getting Fit (https://www.busypeoplegettingfit.com/) SOCIAL https://www.tiktok.com/@blueeaglefitnut https://www.instagram.com/blueeaglefitnessnutrition/ https://www.facebook.com/BlueEagleFitnessNutrition/ https://www.threads.net/@UC76DSD1FGiIwT3LlA7bP3-g ABOUT THE SHOW Busy People Getting Fit is dedicated to helping Fulshear residents live longer, happier, healthier lives. New episodes every Wednesday.

What is muscle soreness? What causes it? And how can we best treat it? LINKS Busy People Getting Fit (https://www.busypeoplegettingfit.com/) SOCIAL https://www.tiktok.com/@blueeaglefitnut https://www.instagram.com/blueeaglefitnessnutrition/ https://www.facebook.com/BlueEagleFitnessNutrition/ https://www.threads.net/@UC76DSD1FGiIwT3LlA7bP3-g ABOUT THE SHOW Busy People Getting Fit is dedicated to helping Fulshear residents live longer, happier, healthier lives. New episodes every Wednesday.

Every month, we do workouts called "Ladies," Hero WODs," and hypertrophy. What are these workouts, and how are they different from our normal workouts? Also, we will be doing CrossFit Open workouts every week in March, with a special event on the last Saturday in March. What is the CrossFit Open? LINKS Busy People Getting Fit (https://www.busypeoplegettingfit.com/) SOCIAL https://www.tiktok.com/@blueeaglefitnut https://www.instagram.com/blueeaglefitnessnutrition/ https://www.facebook.com/BlueEagleFitnessNutrition/ https://www.threads.net/@UC76DSD1FGiIwT3LlA7bP3-g ABOUT THE SHOW Busy People Getting Fit is dedicated to helping Fulshear residents live longer, happier, healthier lives. New episodes every Wednesday.

The first question I get from most people when they join Blue Eagle is, "What should I wear?" The purpose of this episode is to answer that question! We talk about shoes, shorts, shirts, knee sleeves, and grips. We do not talk about sports bras... I have no advice in that area. :) TYR discount code for 20 % is SW20UPX8Q LINKS Busy People Getting Fit (https://www.busypeoplegettingfit.com/) SOCIAL https://www.tiktok.com/@blueeaglefitnuthttps://www.instagram.com/blueeaglefitnessnutrition/ https://www.facebook.com/BlueEagleFitnessNutrition/ https://www.threads.net/@UC76DSD1FGiIwT3LlA7bP3-g ABOUT THE SHOW Busy People Getting Fit is dedicated to helping Fulshear residents live longer, happier, healthier lives. New episodes every Wednesday.

Are you self-medicating to help yourself feel better from a long and stressful day at work? Is your self-medication turning into more of a habit instead of a one-off? LINKS Busy People Getting Fit (https://www.busypeoplegettingfit.com/) SOCIAL https://www.tiktok.com/@blueeaglefitnut https://www.instagram.com/blueeaglefitnessnutrition/ https://www.facebook.com/BlueEagleFitnessNutrition/ https://www.threads.net/@UC76DSD1FGiIwT3LlA7bP3-g ABOUT THE SHOW Busy People Getting Fit is dedicated to helping Fulshear residents live longer, happier, healthier lives. New episodes every Wednesday.

Some of these foods may surprise you... while other "foods" will not. We talk about:

If you have been sick and you think you might be ready to get to the gym, should you? Here are three signs you're not ready to return. Plus, what should your workouts look like when you are ready to return? Should you push yourself to the brink daily? (hint: No!)

As we enter this year's holiday season, what can we do to stay as healthy as possible? Bonus Content: - What makes "water" not "water??" - What the baddest I can be and still be good? :) - Can I still eat bananas and lose weight?

Following up on last week's podcast, Clancie and Bryan talk about specific strategies for hydration, planning treats, eating healthy, socializing, and accountability.