Fitness For Freedom Tips

Change is not going to be easy, you’re going to fail, but how you deal with that failure can make all the difference in the world. I’ve already covered a Growth or Be Better Mindset mindset back in Episode 84 - How to punch failure in the face today we’re going to focus on self-talk, with some growth mindset strategies intertwined.... Fitness For Beginners App The Perfect Posture Program 10 Weeks to 10 Push-ups Fitness Challenge Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook Episode 85: How to Punch Failure in the Face

Today is a must read episode, Atomic Habits: An easy and proven way to build good habits and break bad ones. As soon as I listened to an interview with the author James Clear I knew I was going to read this book, agree with almost everything inside of it and make it a must read episode. The premise of the book is that changing small habits or small portions of your life produce very little change.... Fitness For Beginners App The Perfect Posture Program 10 Weeks to 10 Push-ups Fitness Challenge Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook

I usually like going to these events, I mean who doesn’t want to go to a function where you hardly know anyone and sit in a corner by yourself, while you use wheat thins to slowly shovel brie cheese covered in maple syrup and nuts one mouthful at a time, justifying each bite is okay because you have grapes on your plate. Sounds like a good Saturday night if you ask me......   10 Weeks to 10 Push-ups Fitness Challenge Get Our Fitness For Beginners Course For Free! Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook  

I used to hate fitness challenges - 30 Days of Plank, the 12 Days of Lunges,  The Burpee Challenge, you know, the ones that periodically show up on your facebook or instagram feed or an over exuberant friend tells you about how they're doing it and it’s amazing and you should do it too.  Yes, I find those people just as irritating as you do, but something has come up that is making me rethink how I feel about fitness challenges, which I will get to, but first I’ll talk about the reasons I don’t like them, because they still hold true...   10 Weeks to 10 Push-ups Fitness Challenge Get Our Fitness For Beginners Course For Free! Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook

Last Wednesday night was Halloween and even though I’m generally anti-chips and chocolate bars, I try not to be anti-fun and recognize that getting dressed up and going to people’s houses, getting candy and chocolates is just that, especially for children and as far as I can tell mothers, at least in our house, so we participate in all things that Halloween brings.....enter debacle.   10 Weeks to 10 Push-ups iOS App Get Our Fitness For Beginners Course For Free! Join Our Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook  

About eight months ago I started working with a new client, a woman in her mid-50s who had just gone through several breast cancer surgeries and treatments. She’s in remission for now and wanted or wants to get back into shape again, to improve the mobility and flexibility of her shoulders and neck as well as increase her overall strength and muscle tone again. 10 Weeks to 10 Push-ups iOS App Get Our Fitness For Beginners Course For Free! Join Our Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook

Topic suggestion from Krysta on our Facebook Page. I’d love to hear about setrep amounts and the weight of the weights for different goals such as losing weight vs building muscle ... I’ve been told it’s different! Thanks for this topic Krysta, it’s been a while since I’ve covered and although my views are more or less the same as they have been for the last 10 years, there are some differences, as well, I will talk about where the confusion comes from, so that as you the educated and informed consumer are going through the information you can draw your own conclusions or decide whether or not something is relevant to you. I will start with the reps for weight loss topic because it’s the most straightforward...  Get Our Fitness For Beginners Course For Free! Join Our Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook

Have you ever set a goal and then felt like you’ve fallen behind on achieving that goal? It’s a phrase I hear all the time, I’m behind on my weight loss goal….. I’m behind on my training…... I’m behind on my career……. I’m behind…..I’m behind…..I’m behind…..I’m behind in life  Get Our Fitness For Beginners Course For Free! Join Our Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook

You are here (x). Your future self is there (y). How do you get from here to there without crashing and burning.   Get Our Fitness For Beginners Course For Free! Join Our Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook  

Today is a must read episode Endure: Mind, Body and the Curiously Elastic Limits of Human Performance by Alex Hutchinson. Hutchinson tries to tackle this complex question, why is it that more people don’t die doing exercise or maybe put a different way, if you run a race and give it everything you’ve got and come in second by say 1 second, why are you still alive? I mean you still have energy left over, because you’re still able to walk around, you may be dehydrated, but you’re not so dehydrated that you’ve turned black and gaunt....   Get Our Fitness For Beginners Course For Free! Join Our Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook

Let’s picture this for a second, you’re in the gym you’re exercising, you do a bit of jump rope, then you quickly shift to lunges, then to a plank, you hop up into squats, then you hit the floor to do some push-ups, you’re working hard, you feel your heart pounding, you start to feel yourself sweat, you see a drop hit the floor and you think... Endure by Alex Hutchinson  Get Our Fitness For Beginners Course For Free! Join Our Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook

I was training a client the other day and she was talking about how dissatisfied she was with how she felt, she wasn’t happy with how things were going, as in how she’s not able to do some of the things she could do even as recently as last year and she still can’t find the motivation to do some exercise on her own. Before I could say anything, she then followed it up with, ‘I think I might like to walk, but I can’t go far enough for it to make a difference!'... Get Our Fitness For Beginners Course For Free! Join Our Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook

I started hitting the gym back in September 2017, I was very weak back then so I started with 30 lbs overhead press and now have made very little progress, that is after 11 months I've reached 80 lbs now and the progress seems to have halted . What should I do? M 19 Started at 140 lbs now after 11 months am 150 lbs Height - 175 cm I think most people can relate to this in some way, where you start exercising and you feel week at first, but you stay relatively consistent, then over time you get stronger and stronger, but eventually you get to a point where you stop making progress or hit what I would call a plateau. The real question this person is asking is, What do I do when I plateau? In this case it’s about the shoulder press, but the same principles always apply regardless of the specific exercise you’re doing. The Shoulder Support Exercises Get Our Fitness For Beginners Course For Free! Join Our Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook

I was working with one of my clients the other morning and they were talking about how during the week they had tried to or had good intentions of doing some exercises on their own, but they were unable to ‘drum up’ the motivation to do anything. Before I could get in there to ask my questions, about what they thought they could do differently to make the exercise more manageable or help them find some motivation for the next time, they followed it up with this question - Jonathan, How do you stay motivated to exercise?   Get Our Fitness For Beginners Course For Free! Join Our Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook

I’ve lost some weight, but when I look in the mirror all I see is my fat and how fat I am. I’m in smaller clothes, but I’m still disgusting. If only I could lose all my weight then I would be happy.    Betty, can you take me through your inner monologue, what else do you tell yourself when you look in the mirror.....   Get Our Fitness For Beginners Course For Free! Join Our Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook

‘I’m not as strong as I used to be. I really need to start exercising, but exercising is so hard’ ‘I know I shouldn’t eat this, but it tastes soooooo good’ ‘I wish I could get out of bed early, I know I would get more stuff done, but staying in bed is so cozy’ Does any of this sound familiar? Of course it does, it’s that little little voice inside our head that says.....   Get Our Fitness For Beginners Course For Free! Join Our Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook

I have a client I’ve been working with for about 6 months now, she had been working with another trainer for about a year before that and lost a lot of weight right out of the gate, but had plateaued and she contacted me to switch things up or get a new perspective. This is a common problem for a lot of people, I thought I would cover it here, share my approach, show how it’s a bit different and talk about the results, which I think will be surprising for most people.     Get Our Fitness For Beginners Course For Free! Join Our Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook

Here’s the email question from Slow Progress Sam we’ll call him, I’m a 33 year old male that weighs 167 lbs. and is 28% body fat. I’ve been dieting for 71 days and lifting weights for 40 days, following a very basic beginner strength training program. My stomach has gone down, but after strength training for 40 days shouldn’t I look more muscular? Get Our Fitness For Beginners Course For Free! Join of Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook

Of course this is all well and good, but what if you’re red lining all the time or you’re maxed out from the time you wake up in the morning until the time you go to bed at night? If that’s the case you can zoom out as far as you want, but that’s not going to be helpful for you. Today we’re going to go through a few things to consider or look at in your life and give you some strategies that can hopefully help you make some better or at least healthier decisions.   Get Our Fitness For Beginners Course For Free! Join of Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook

When we do an assessment or an initial intake with a new client we go through their goals, expectations and generally what they’re looking to get out of our relationship and an exercise program or fitness routine. Through this assessment we usually cover how much the person may or may not have exercised in the past, how active they currently are and what barriers they may have to starting an exercise program. What we’ve found is that two of the biggest barriers are a lack of time and motivation. I would even make the argument that a lack of time is probably a lack of motivation as well, at least in most cases, but not always....   Get Our Fitness For Beginners Course For Free! Join of Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook

Athletes will sometimes call this the zone, I know that one time a sat down to write a blog post and I wrote 3 or 4 pages in about 45 minutes, but it felt like only a few minutes had actually passed. I’m sure most of you have experienced this in one form or another, this almost magical feeling where you feel like you can not only accomplish anything, but also enjoy doing it. To me this seems pretty obvious, who doesn’t want to spend more time enjoying what they're doing? But there’s also another level here, how can you create flow doing activities you don’t naturally love, because the reality is that most people spend most of their days doing things they don’t particularly care to do and sometimes try to actively avoid doing things they know will legitimately make them feel better and bring them happiness, contentment, satisfaction and a better overall feeling of well being or health. Get Our Fitness For Beginners Course For Free! Join of Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook

As many of you know I work with a lot of clients that are trying to lose weight, I have one client in particular that has really been struggling, her struggles are bothersome or upsetting (I’m not sure if that’s the right word, but it's the one I’ll use) because there was a time when she had made a lot of positive changes in her life... Episode 54: Getting Partner Buy In Get Our Fitness For Beginners Course For Free! Join of Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram Like Us on Facebook

Last Thursday night I went on a bit of an eating binge, which happens from time to time... Start learning about exercising in a sustainable way or Connect with us! Get Our Fitness For Beginners Course For Free! Join of Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

A couple of weeks ago I got a phone call from a potential client. Like many of these phone calls it went something like this, Hi, I’m out of shape and I need to lose weight, I’m really interested in the services you offer I have kids and I don’t have time to get to the gym, but if someone could come to my house a couple times a week that would help me stay focused and accountable. I mean I realize that losing weight is mostly nutrition, but I know if I exercise then I will eat less because I won’t want to ‘waste’ my exercise. Plus, I already know what I should be eating and how much I should be eating, I’m just not doing it. I want to focus on that last statement for a minute, I already know what I should be eating and how much I should be eating I’m just not doing it...   Episode 2 - How to Focus on Behaviours Instead of Outcomes to Improve Your Fitness Episode 128 - How to Find Exercises You LOVE as Your Goals Change Episode 241 - How to Practice Life Episode 309 - Changing How You Look at Goal Setting Start learning about exercising in a sustainable way or Connect with us! Get Our Fitness For Beginners Course For Free! Join of Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

Now, this past week was my first full week back working, working out and running and it was really tough, I managed to keep my upper body strength close to the same, but I’m tiring much more quickly and my muscles are much more sore than they were in the month before Christmas, on top of this my leg strength feels like it’s shot, I’m scared to do any variation of squat with heavy weights because I’m afraid my ego won’t be able to handle this, and my first run back was abysmal, it took me 35 minutes to run almost 3 miles and I had to walk several times. This is more than 15 minutes slower than it would have taken me to cover the same distance 2 weeks before Christmas, I was demoralized by it and I strongly considered taking a break from running, because my attitude in that moment was - ‘what’s the point I don’t want to feel like garbage when I do this and it will take me months to get to the speed I was running before.’   Get Our Fitness For Beginners Course For Free! Join of Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

It’s a new year and for me this is a time of reflection, thoughtfulness and trying to figure out if I’m living the way I want to live and accomplishing the goals that I want to accomplish. Not only in my own personal health and fitness, but also in the health of my relationships with my family and close friends and also in the strength and direction of Fitness For Freedom.   I think a lot of people take the time to do this, I mean I hope that many people take the time to do this, since you’re listening to this right now I can only assume that you’re at least interested in being a healthier and more fit person. To be clear I’m not talking about New Year’s resolutions or some kind of a SMART goal...   Get Our Fitness For Beginners Course For Free! Join of Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

MrTwinkz is a middle aged man that works in an office environment, he’s 6’2” and weighs 106kg or about 230 lbs which is probably a little bit overweight depending on how active he is. Back in March he was diagnosed with pneumonia and now from that he has asthma and COPD, aka. chronic obstructive pulmonary disease, which means the tubes that carry the air into and out of his lungs are more narrow than they are supposed to be... Transcription of Episode with Bonus Media Get Our Fitness For Beginners Course For Free! Join of Fitness Application for Free Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

Fast forward to two days ago and she comes home after a workout while I’m making dinner and she comes into the kitchen to tell me how it went and I hear rustling in the living room, like whiskey our dog is getting into something he shouldn’t be getting into. So I ask her if she bought any food he could eat and she responds, ‘Oh yeah so she grabs the bag from him and brings it to the kitchen and it’s a giant bag of...you guessed it bagels, actually 30 bagels to be exact...Not a good start.   Episode 288   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

I just finished reading the Obesity Code by Dr. Jason Fung and as the title suggests this book is about obesity, more or less how it happens, the nuances around it and what you can do about. It’s a long book, but it’s not a heavy read and although he covers a lot of very well researched scientific concepts that can get complicated, he’s very good at relaying the information in a palpable, interesting and slightly humorous way, which is the reason I prefer this book over other similar books I’ve read. Today I want to cover the main point of the book or the biggest take away that I think is the most important so that even if you don’t read the book you can still understand it’s version of why obesity happens and you can still apply some of the concepts and principles to your life. Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

After I put my son to bed I often come down to my little home office to get a little more work done before I put myself to bed. Usually I save mindless admin tasks for this time because I have trouble focussing on anything that is deep and meaningful and I can’t do anything that requires research of any sort because then I might end up on youtube watching videos, that don’t do anything to move my mind or life forward. Actually, for the most part not only do they not help me move forward, but it also means the tasks I’m supposed to be doing are going to take a lot longer than I anticipated, which means I’m going to be up later than I anticipated, which means I’m much more likely to snack on something I shouldn’t be snacking on and that’s exactly what happened last Thursday night...   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

I’ve had the opportunity to reflect a lot over the past few months about what it means to change and redirecting my priorities, and I’ve had to look back at why I do certain things out of habit or in other words how did I create a habit the way that I did, and what were the steps I took. And the truth is this is how it happened, I said this is important to me, then I set up my life or my environment in a way that supported that change, until it became a full habit. I recently started...   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

I'm a really skinny guy, always have been, 6' 145 lbs, high metabolism/high energy. So I'm naturally skinny plus I mountain bike/run regularly. This spring/summer I worked canadian tree planting in BC which if you don’t know is basically hiking and throwing a shovel for 8 hours a day planting 1,000+ trees a day, 6 days a week. It's the most intense work I've ever done. Everyone who does it gets in great shape and loses weight, for me I couldn’t eat enough to keep up with it. Fast forward to August after being back home for a month. I'm working in an office, sitting much more of course, I still run 2-3 times a week and maybe mountain bike once a week, I went back to eating normal. One day I realize I have a little belly, especially when I'm sitting. Having never had anything like this before it has me wondering if the extreme swing in lifestyle has something to do with it? Being summer I was eating more cheeseburgers than usual, 2-3 times a week which I've now stopped. I went from my normal weight of around 144-145 to 150. I'm 31, which I know means my metabolism could slow down any day, and maybe that’s what happened, is it just coincidence that it's after my intense fitness come-down from the spring/summer? Body Burner Brody І rеаd dumbbеll bеnсh рrеss іs еаsіеr оn thе јоіnts thаn bаrbеll sо І'm сurіоus іf thіs іs thе sаmе fоr оvеrhеаd shoulder рrеss? Strong Shoulders Sam Video Link to Shoulder Press Last year I got into lifting and I LOVED it. Never had really lifted anything heavier than a fountain pen for my entire life and got up to deadlifting 350lbs. A few months ago I had to cancel my gym membership after I got a promotion at work and didn’t have time anymore. Now, things have cooled down and after speaking with my boss, I have indicated that a few times out of the week, I NEED a gym break. So he agreed. Now I am wondering what to do? I loved Stronglifts 5x5, but honestly, I think I am at the point where I just want to lift to feel good and well, quite frankly, look good. Any suggestions on workouts? Deadlifting Dan   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

I have a client that I’ve been training for a few years now and just this past summer she’s taken up running and she’s improved a lot, at the beginning of the summer she was doing 2 or 3 minutes of running then 1 to 2 minutes of walking to complete 5km, but with her hard work and consistent training she was or is I guess able to run 5km in a row without stopping. However the weather is starting to become a little less pleasant, so she’s started running on the treadmill, which was going really well the first few times she did it she was getting comfortable with her pace and being on the machine and on her last run she was feeling so good she bumped her speed...   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

I want to lose fat and gain muscle, but I don’t want to put on any more weight, is it possible to slowly lose body fat % and gain muscle mass while consuming calories around maintenance? How much slower would this be than a bulk and then cut cycle? Wants to be leaner - Luke Is it better to do strength training before cardio or is it better to do cardio and then strength training? L What’s better, doing a strength program that is 3 times a week vs. 6 times a week? I heard that really all you need is 3 and more than that is really a waste of time. For some context, let's assume that a theoretical person, right after cutting to 10% bodyfat, goes on a bulk for a year. He has perfect execution and progression on all lifts and never misses a day. What will the actual difference be after that year when going on a 3-day routine vs. a 6-day routine? I know you won't be able to lift twice as much, or have twice the muscle. But how much more will the 6-day one actually give you regarding strength and aesthetics. Volume Vince   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook        

I’ve done a few episodes about goal setting usually under the premise that goals in and of themselves are more or less a waste of time, at least in the standard way that most people think about goals - I want to lose 40 lbs. in 6 months or I want to be able to do 10 push-ups in 10 weeks.  I know that this flies in the face of what most other personal trainers, health coaches and self-help gurus might say, that a goal needs to be specific, measurable, attainable, relevant and timed or more commonly known as the acronym SMART. The problem with most outcome goals is just that, they’re outcome goals... Episode 143 Episode 226 Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

I overworked out. I pushed myself way too far than i should have in weight training. Now i'm feeling quite broken. But I'm currently on a cut so I'm tracking my calories and keeping them low. Should I eat more today? Would it help my recovery? Or do I just have to deal with it. I’m not talking about more protein to "build more muscle". But more calories for recovery. Cutting and confused   Recently I have taken up cycling in an attempt to lose weight. This and just eating less is showing positive results. I bike every other day and was wondering on the off days if I could run or do I NEED those days for rest? Weight Loss Wilma   Jonathan, thank you for doing this show I find it really helpful and try to catch it every week, even though I do miss it sometimes :( I stalled hard at a 175 pound overhead press, how much weight until you first stalled and how did you break through your plateau on overhead press? Stuck in Sarnia   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

In last weeks show I reviewed a study about the effects of a ketogenic diet on endurance athletes and whether or not it had an effect on their ability to cycle for extended periods of time, at around 60 to 65% of their maximum capacity, if you’re interested in hearing about my thoughts and the results of that study I definitely recommend you check out episode 305 and for interests sake the name of the study is: The human metabolic response to chronic ketosis without caloric restriction: preservation of submaximal exercise capability with reduced carbohydrate oxidation, and don’t worry if you didn’t get that I have a link to it in the show notes. I’m not going to cover the author's conclusions or the results if the study today because I did that last week, but I did find some very interesting things with respect to blood work and basic physiology that I think many of you will find interesting and we’re going to cover those today, but since reading findings can be a little bit boring we’re going to do something different, I’m going to ask you a question, you’re going to answer it and then I’m going to go through what the study says the answer is. The Ketogenic Study Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

When trying to lose weight, do you add extra calories to account for exercise? For some context, I'm 22 year old female trying to lose weight. I downloaded MyFitnessPal and entered in my stats. I was given 1750 calories to work with and my macros I split to 40/30/30 for Carbs/Protein/Fat. My question is, since there is an activity option to enter in your exercises, are you supposed to enter in your workouts and eat the extra calories? Are those designed to fit in your plan to lose "x" amount per week? Or are you just supposed to eat your calories for the day and use the exercise as an extra deficit? Double Check Chelsea   For the longest time, calculating my Total Daily Energy Expenditure (TDEE) doesn't seem to match how my body reacts to certain caloric intakes. I'm 5'9, 158 lbs with with 14-15% body fat. My final average TDEE is 2,642. I currently eat 1,800 calories a day and stay the same weight. If I eat 2,642 and keeping the same 5 day lifting regiment, I feel I'd definitely gain 1-2 pounds a week. I gain and lose weight extremely easy. How accurate can TDEE calculators be? How close should I pay attention to mine? Trouble Understanding My TDEE   I've been an avid gym go-er since last September. Consistently going 5-6 days a week doing various strength routines, but in mid July I decided to take a break and finally get rid of the bulk that I had accumulated over the previous 10 months. I lost about 20lbs doing various cardio exercises, ignoring the gym completely. I've started to go back to the gym, and am trying to ease back into things. Thing is, holy crap I lost strength. Pretty much every exercise I do is considerably weaker than what I had been doing. I've lost a good 10-15% off all my lifts. After an extended break how long will it take me to get back to my normal strength levels? Any advice? Returning From a 2 Month Break   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

This isn’t a must read episode for The Art and Science of Low Carbohydrate Performance, it’s more of a review of a research article the book cited. That’s right there was a citation that I thought was questionable so I tracked down the original study and decided to critically analyze it to see if what the authors were saying was true and if this was a legitimate study that I could take seriously. The line in the book that got me questioning the citation was this, that when elite cyclist were not ketogenic adapted they were able to pedal a bike at over 900 kcal an hour for 147 minutes and when they were ketogenic adapted they were able to ride on average for 151 minutes and that this was not statistically significant, to which I said neh, neh that is a 4 minute difference which I know doesn't sound like a lot but if these elite cyclists were in a race that would mean if the keto group were in first then the rest would be somewhere between 1.5 and 2km behind them which in the elite cycling world is a huge difference, so different the T.V crews wouldn’t even be following the non keto adapted group, so I wanted to dive in and see what this study was all about.  The Ketogenic Study Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

Every time I finish pushing the prowler sled I get dizzy. I'm in a hot climate so I make sure to hydrate religiously so that can't be the issue. Even if I push one plate I still get dizzy after a few sprints. I also make sure to breathe while pushing. How can I prevent or lessen the negative post effects of the prowler? How do I prevent this ‘dizzyness’ from happening?   Dangerous Dave Hey! I want to do cardio to lose some fat and improve my endurance and conditioning because it sucks. I can’t even run for more than 10 minutes in the park. But at the elliptical I can go on for 1 hour, but still it's bad. I want to improve my conditioning and endurance. And also lose some fat but that's my secondary goal. The thing is running sometimes gets boring and I don't feel like running sometimes because it’s a loooooot of time and it’s not that intense I don’t know what kind of cardio to do. I want it to be intense and feel like a warrior and push through my limits. I want to workout and get fit. Sprinting Sandra How do I progress my weights? Let’s take curls for example. Today i can do 8kg, 4 sets of 8,7,6,6 reps. Then my next session, should I try to hit 9,7,6,6 or should i get all my sets to 8 reps? What if i could achieve 10 reps on my first set if i pushed real hard, but at the expense of the performance my remaining sets? Will it differ between isolations and compounds exercises? Hypertrophy Harry Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

In order to get stronger you have to progressively lift heavier weight, there’s no way around it, however lifting progressively heavier weight has it’s limits, as in you can only become so strong before you will start to become injured or your strength will plateau, if these types of things didn’t happen people would be able to become infinitely stronger, but we know this isn’t the case because even after years of training everyone still has their limits and world records are often held for years, sometimes decades before being broken. Which brings us to this question and the one we’re answering today, How can improving your mobility help you become stronger and how do you improve your mobility? Hip Mobility - assisted squat Upper-back Self-Massage - massage your upper back Hamstring Flexibility - Static and Dynamic Stretches Shoulder Mobility - From Frozen to Full Mobility   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

I'm trying to save time on my back workouts, I'm just curious if doing Deadlifts, Bent Over Rows, and Pullups/Chin-ups are enough to build it completely? - Build My Back Bob So here's the deal, I'm looking forward to compete in weightlifting, but I get sick a lot. So here's the question: when dealing with illness (common cold, flu) what's the wisest thing to do regarding training? If the illness involves/leads to infection (strep, sore throat) do the same rules apply or is it an exception to take a rest? How do you go about coming back to training after such illness? Thank you in advance - Sick Steve This is a ‘Noob’ question, but i'm at a loss. I lift early in the morning so I don't train with anyone to spot me. My lifts are getting stronger and the first dumbbell rep is getting harder and harder. How do I get the first dumbbell chest press rep? - New Nick   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

A couple weeks ago when I was away on holidays I woke up one morning with every intent of going for a run and doing a quick strength workout, but when I woke up that morning I still felt tired, I didn't have very much energy, I was reeling from a cold that even today I haven't fully recovered from and instead going for a run I negotiated with myself, through my rules for these types of circumstances, Am I just being lazy or am I legitimately tired and unable to run?...   Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

Danica - What kind of training do I have to do to be able to make more distance while swimming and hold my breath for longer times under water? I want to be able to swim longer and stronger.   Too Extreme - When I go to the cottage with my family we like to take the boat out and go wakeboarding, tubing, and generally have fun on the water. It tends to burn for a few days afterward so we’re definitely getting some good arm exercise - but how much is too much? It’s a lot of fun but I’m worried about accidentally injuring myself in the process. When do I know to stop?   Born to Swim - Is swimming any good for burning calories and losing weight, or is it better for getting stronger muscles? I really love swimming but I want to know if it’s enough for me to lose weight on its own or if I should look elsewhere. -------- Get Our Fitness For Beginners Course For Free! Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

I just got back from a ‘vacation’ in beautiful British Columbia, I have to put vacation in air quotes because for the most part it didn’t feel that way. We were there for a whole week, but social activities, family get together’s and a wedding right in the middle of the trip left us crammed end to end with very little in the way of free time to relax let alone workout or formally exercise, this meant I had to be creative in doing my exercises with the cramped schedule and no equipment. Like we’ve talked about in previous episodes I followed a few different strategies to make sure I got at least something in, I scheduled it in first thing in the morning, I had the program pre-built so I knew exactly what I was doing, I kept it really short as well, because I knew I would be prone to getting interrupted and I used this strategy which is the topic of today’s episode, I did everything really slowly, I mean really, really slowly, I did split squats for 6 to 8 seconds down and 6 to 8 back up, I did push-ups and pull-ups following the same tempo, I tried to do it with hanging leg raises, but it was just too hard, I had to settle for 2 to 3 seconds down and up because that was the slowest I could handle and my muscles were sore the days after I worked out despite the brevity and the fact I was only using my bodyweight. -------- Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

Reaping Rewards Rob - When it comes to everyday life and motivating myself to push to get something done, I like the idea of using a reward system - where I treat myself to something I like when I succeed, as it works to make me want to get that thing done. Is there a way I can apply something like that to weight loss? It just feels counter-productive to treat myself to something if that’s going to add more calories.   Long Walks on the Beach - I just came back from vacation and found that exercise was a lot harder than when I took time off. I was fairly active while I was away, I took walks on the beach a lot and did a lot of walking around in general, but obviously that wasn’t enough. What are some other ways I can fit exercise into vacation without necessarily having to take time away from enjoying the vacation itself?   Sporty Suzie - My friends and I are basic level sports players, as a group we play volleyball, badminton and similar moving around sports just for fun but no one is really any good at it. We mostly just play for fun, but I’d love to actually get better - what should I be focusing on to get better at volleyball? -------- Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

Have you ever heard this expression, ‘Everything in moderation, except moderation.’ I’ve heard this expression several times and I don’t know where it comes from or who started it, but the first time I heard it I agreed with it and thought - you know everything should be done in moderation, but then I heard it again in a slightly different context and decided I didn’t like it as much and now I’ve been thinking about it for several years (I know I’m a bit weird like that, but sometimes little things bother me for a really long time and it takes me some time to figure out why they bother me so much and I just need to reflect on them), anyways now that I’ve reflected on it, I’ve decided I don’t really like it at all and I just want to dig into why, let’s start with the definition.    -------- Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

Master Chef - What are some good foods I can make from scratch at home? We want to eat healthier and I only have so much time to cook, are there any quick meals that can be made easy that are also good for you? Amanda - I’m trying to learn proper movements for exercises, but don’t really have anyone who can tell me if I’m doing it right. Will practising in front of a mirror by myself help me improve? Assuming I have a general idea what the exercise should look like. Flimsy Arms - I have watched a lot of your videos, you put a lot of emphasis on pulling exercises. For someone like me who has poor upper body strength, they can be very hard - what are some beginner pulling exercises? -------- Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook Steps to a Pull-Up Shoulder Mobility

Last week I made this huge giant salad. I used spinach as the base, with fresh tomatoes, cucumbers and peppers from our garden and then I put some olives cashews, hemp and chia seeds to top it all off with some balsamic vinaigrette. Of course, what I intended to be a modest lunch salad quickly turned into a giant beast of a salad, but I felt up to the challenge and started eating it with the intent of finishing the whole thing, but halfway through my son Cooper started to cry and I had to take an intermission from my salad to change his not so clean diaper, which took somewhere between 5 and 10 minutes. But here's the interesting thing that happened, when I sat down to finish my salad I was no longer hungry and instead of finishing it off like I would have in the past I put it in a container and ate it a couple of hours later when I was hungry again. I don’t know if something like this has ever happened to you before where you’re famished at the start of a meal and get interrupted part way through only to realize when you come back to it that you’re not actually hungry anymore and you don’t need to finish all the food you prepared yourself. But it got me thinking about something, how often does the opposite happen, where you’re hungry, so you ram a bunch of food into you as fast as you can only to feel not only full, but stuffed 20 minutes or so after you finish your meal, I think for most people this secondary scenario is much more common. I know when I was a teenager I fell into this category, because when I came home from school almost everyday I would devour an entire box of crackers as a snack, but then be so full after I would unable to move or do anything productive, until dinner time when I would eat again. -------- Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

Mandy - I’ve been losing weight doing exercise, and I know I have because I’ve been weighing myself every day, but I can’t really see the difference. I feel better, but I want to look better as well. How long does it take for weight loss to show?   Sleepy Sally - I work long shifts on my feet all day. I want to exercise but when I get home I’m just so tired. I also don’t have much time in the morning unless I want to wake up really early. What should I do?   Down with Doritos - I live with people who really like to eat junk. I’m working on my weight but sometimes it’s hard to resist when they have a bag of chips out watching a movie. They can have junk if they want to, but I want to build up my ability to say no - how can I do that? -------- Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook

Protein, Protein, Protein - Protein is incredibly important, your body uses it to synthesize or build muscle, your cells use it to duplicate themselves and to grow, as well as many other functions, in fact you could call protein the building block or foundation to which every function in your body is built and if we get outside your body for just a second, foods that are high in protein also tend to taste really good and keep you feeling full for longer periods of time.    The average person usually needs somewhere between 50 and 100g of protein or about 1g per kg of body weight in a day. This is enough to maintain all your bodily functions as well as grow some muscle, if you’re into that sort of thing. If you're incredibly athletic, do a lot of strength training, powerlifting or bodybuilding and you want to build a lot of muscle, you may want to push your protein uptake to 100 to 200g of protein a day or 1 to 2g per kg of body weight, but keep in mind that for most people that’s around the top end of what your body can absorb for muscle building and that’s only if you’re consistently doing strength training. Once you go much beyond that the protein is more likely going to be used as energy, this means used as glucose or stored as fat for a later date. -------- Fitness For Freedom Online Personal Training Subscribe to Our YouTube Channel Follow us On Instagram - fitness_for_freeedom_1 Like Us on Facebook Episode 118