Talk Fitness Today

Mike Matthews returns to discuss male fitness.Part 2: Male FitnessGetting into awesome shape isn’t nearly as complicated as the fitness industry wants you to believe. You don’t need to spend hundreds of dollars per month on the worthless supplements that steroid freaks shill in advertisements. You don’t need to constantly change up your exercise routines to “confuse” your muscles. I’m pretty sure muscles lack cognitive abilities, but this approach is a good way to just confuse you instead. You don’t need to toil away in the gym for a couple of hours per day, doing tons of sets, supersets, drop sets, giant sets, etc. (As a matter of fact, this is a great way to stunt gains and get nowhere.) You don’t need to grind out hours and hours of boring cardio to shed ugly belly fat and love handles and get a shredded six-pack. (How many flabby treadmillers have you come across over the years?) You don’t need to obsess over “eating clean” to get ripped, and you don’t need to completely abstain from “cheat” foods while getting down to single-digit body fat percentages. Those are just a few of the harmful lies and myths that keep guys from ever achieving the lean, muscular, strong, and healthy bodies they truly desire.Listen as Mike Matthews joins host Lisa Davis to share more about male fitness.

Getting into awesome shape isn’t nearly as complicated as the fitness industry wants you to believe.Getting into awesome shape isn’t nearly as complicated as the fitness industry wants you to believe. You don’t need to starve yourself with very-low-calorie diets to lose fat and keep it off. In fact, this is how you ruin your metabolism and ensure that any weight lost will come back with a vengeance. You don’t need to spend hundreds of dollars per month on the worthless supplements and fat loss pills that fitness models shill in advertisements. You don’t need to constantly change up your exercise routines to “confuse” your muscles. I’m pretty sure that muscles lack cognitive abilities, so this approach is a good way to just confuse yourself instead. You don’t need to toil away in the gym for a couple of hours per day doing tons of sets, super-sets, drop sets, giant sets, etc. (As a matter of fact, this is a great way to stunt your gains and get nowhere.) You don’t need to grind out hours and hours of boring cardio every week to shed ugly belly fat and love handles and get the body you desire. (How many flabby treadmillers have you come across over the years?) You don’t need to completely abstain from “cheat” foods while bringing your body fat percentage down to ideal levels. To the contrary, if you cheat correctly, you can accelerate fat loss. Those are just a few of the harmful lies and myths that keep women from ever achieving the lean, sexy, strong, and healthy bodies they truly desire.Listen as Mike Matthews joins host Lisa Davis to share more about female fitness. Next week, Mike will discuss male fitness (Bigger, Leaner, Stronger).

Have you ever had one of those days when you just couldn't get enough of your favorite comfort foods? That's the very definition of "emotional eating."Have you ever had one of those days when you just couldn't get enough of your favorite comfort foods? Perhaps you had a bad interaction at work or a fight with your significant other.That's the very definition of "emotional eating.""Emotional eating is when we use food to make ourselves feel better. It is basically eating our feelings; seeking instant gratification. We sometimes live in a cold callous world and we want to feel," explains Hollis Lance Liebman.  So, when we are stressed or anxious or tired or sad, we often turn to food for comfort. And, let’s be honest, eating these foods can feel amazing. But, only for a fleeting time. And then we are stuck with guilt, which can spur the cycle all over again.Liebman says you can combat emotional eating with conscious eating. "What you want to get to is focusing on eating when you are truly hungry. Eat when you are supposed to, small meals throughout the day, which drives you to the core of nutrition's purpose: fortifying oneself," advises Liebman.Listen as Liebman joins host Lisa Davis to discuss the difference between emotional eating and conscious eating, the types of foods (and frequency of meals) you should incorporate daily to optimize your body's function, and other helpful nutrition and fitness tips.

Believe it or not, your weight is not purely a numbers game. Counting calories, footsteps and reps is just one small fraction of the formula.Believe it or not, your weight is not purely a numbers game. Counting calories, footsteps and reps is just one small fraction of the formula. The entire equation is a matter of whole health balance ―- digestive, hormonal, and emotional harmony are all required for a healthy, fit body.The 5 Secrets1) Know and love your gut: Digestion is one of the most important functions in our bodies, and we all have unique issues that will either hinder or contribute to weight loss and health.2) Exercise smarter, not harder: Smart exercise is focused, carefully structured exercise that is safe for your joints, effective in building muscle or burning calories, includes a neurological component of control, muscle activation, and is well-rounded to work all muscles over time and increase balance.3) Balance and replenish your hormones: When our hormones are depleted or out of balance, it can also cause weight loss resistance. Even with proper nutrition and exercise, the body will not respond optimally because the chemistry is off.4) Fully embrace and process your feelings: If we don’t learn how to express, release, and then process our emotions, we will be forever susceptible to being triggered and reach for that “thing” that helps us to feel comfort, control, and calm.5) Get the courage to connect: It takes courage to be vulnerable when we want to connect with other people, but it also takes courage to be honest and connect with ourselves.Weight loss expert JJ Flizanes joins host Lisa Davis to discuss these five keys to successful weight loss.

Working out in the winter months can be daunting. Even if you don't typically head outside for your fitness, the shortened daylight and cold temperatures may turn you into a hermit.Working out in the winter months can be daunting. Even if you don't typically head outside for your fitness, the shortened daylight and cold temperatures may turn you into a hermit.Sarah Walls, Founder of SAPT Strength & Performance Training, Inc., joins host Lisa Davis to offer these winter workout tips:1) Enlist a workout partner. Who no-shows on their workout partner? Not many people, and if they do, a good partner won't let them hear the end of it. If you're worried about missing an appointment with yourself, get a workout partner and set up a schedule. It's likely you will show up for many more sessions with a friend to hold you accountable.2) Stay focused on healthy eating. It's easy for one holiday to flow right into the next. There are parties with alcohol and calorie-dense foods, and it may seem never-ending. When you are having fun, it can have a dramatic effect on how you are feeling. The alcohol and unhealthy party foods will wreak havoc with your energy levels immediately, so one of the best ways to stay motivated to get your workouts in is to start with what you are (or rather are not) eating. If you feel good, you'll probably want to keep that going with a workout. If you don't feel good because of all the unhealthy foods, it's likely you'll spiral out of control a bit when it comes to keeping up your exercise routine.3) Try something new. The winter is a great time to try out a new class. Gyms are always coming up with something new and different, and this might be just the right time to add in something you've never tried. Trying new activities will help you find ones that you love, and help keep things interesting.4)Define (and track) small goals. Whether it is learning to do a certain exercise, getting stronger, or improving your endurance, it's a great idea to write down and track goals. Start with the biggest one and then break it down into weekly and daily tasks that will get you there. Hold yourself accountable, track where you are at with reaching the goal, and give yourself some non-food rewards when you reach milestones.5) Have a fallback plan. What is your plan B for when you walk out of your office at the end of the day and it is unforgivably cold and dark? Do you need to call a friend to remind you how much you love working out? Do you have a secondary workout to do in front of the TV at home? Having a plan B is a good idea, because you will automatically revert to it, rather than coming up with an excuse.6) Try a virtual coach. A virtual coach will help you reaching your fitness goals all winter long, all from the comfort of your home or office. You won’t have to go out in the cold air, rather you can get the motivation and guidance you need in a setting that is comfortable for you, and during a time frame that works best for you.

What does it really take to achieve a "complete physique"? It's more than just getting your reps in or eating celery all day.What does it really take to achieve a "complete physique"? It's more than just getting your reps in or eating celery all day.Transformation specialist and author, Hollis Lance Liebman, explains in a very detailed fashion how to eat clean, burn fat, and build lean muscle in his new book, Complete Physique.The book contains information on the type of workouts that give you the greatest results, diet and nutrition tips, supplementation information, and even resources for online support.Listen as Liebman joins host Lisa Davis to share more from the book, as well as his many years of expertise in the health and fitness arena. 

Do you find that you're a slave to a strict diet yet not seeing the results you desire? Intermittent fasting (IF) might be a better option.Do you find that you're a slave to a strict diet yet not seeing the results you desire?Intermittent fasting (IF) might be a better option.Intermittent fasting involves restricting your body from eating during a period of time and then eating within a certain window. For example, a very popular intermittent fasting protocol is 16 hours of fasting, followed by an eight-hour eating window.There are a lot of health benefits to fasting, and with IF, all you are doing is extending that period of fasting a little bit longer to force your body to use up stored fat. This method is really effective at helping people lose fat, lose weight, but also feel energetic all throughout the day. You come to  realize that you don’t need to eat every two or three hours, like we have always been taught.Drew Manning joins host Lisa Davis to explain the ins and outs of IF, as well as discuss the concept of liquid fasting and approved liquids for such a regimen.Buy on AmazonFit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose

Many keto novices think the diet is just about eating a lot of butter, bacon and cheese, but they don’t really understand the ins and outs of how the diet works.Do you really know what's all involved with the keto diet?Many novices think it’s just eating a lot of butter, bacon and cheese, but they don’t really understand the ins and outs of how the diet works.And, ketosis (the state your body enters upon adhering to a proper keto diet) has applications other than just weight loss and fat loss. In keto expert Drew Manning's mind, he looks at it as nutrition for your brain.Drew joins host Lisa Davis to explain which foods you should be eating on a keto diet, the mistakes many individuals make when embarking on the diet, and how you can avoid the "keto flu" (a period where you may feel lack of energy, brain fog, dizziness, cramping in your muscles, lightheadedness). Buy on AmazonFit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose

Warrior Workouts is an awesome collection of workouts designed by a Navy SEAL for maximum fitness.The absolute best in result-driven fitness regimens, drawn from the same essential training and workout plans used for police officers, military, and firefighters to keep them fit and in optimum physical condition.Warrior Workouts is an awesome collection of workouts designed by a Navy SEAL for maximum fitness. Developed and tested by best-selling fitness author and expert Stewart Smith, these workouts will challenge you like no other exercise program available. Whether you are an everyday athlete or aspire to greatness, Warrior Workouts will leave no man -- or woman -- standing.Warrior Workouts features challenging workouts, including: Spartan Run/PT: A brutal run to push your limits. Spec Ops Leg Day: Leg day will never be the same. Devil’s Mile: Take on the devil with this crazy workout. Blue Falcon Workout: Go head-to-head with a friend and see who wins. The Upper Body Round Robin: Your favorite workouts—remixed. Hellacious 100s: 10 workouts, 1000 reps, ZERO breaks. Sandbaby 500 with Kettlebell and TRX: Put your whole body to the test with this unforgettably tough workout. Listen as Stewart joins host Lisa Davis to explain more about Warrior Workouts and why they work so well for body transformation.

Join guests Dr. Lori Shemek and Eric the Trainer to learn how to boost your fat-burning potential and why weight training is beneficial. Boosting Your Fat Burning PotentialWeight gain is tied to low-level, chronic inflammation or what Dr. Lori Shemek calls "fatflammation." In order to lower your fatflammation, you need to reduce carbohydrate and sugar intake (or cut out sugar altogether) and avoid the SAD way of eating (Standard American Diet). You also need to stay hydrated. The brain confuses thirst with hunger. Cellular function, including metabolism, slows down when your body is not properly hydrated. Exercise is important as well. Dr. Lori advises High Intensity Interval Training (HIIT), which can be completed in 12-15 minutes.Dr. Lori's Social MediaFacebookTwitter Benefits of Weight TrainingSpecific to women, weight training is important for battling osteoporosis and building lean muscle. Eric the Trainer joins host Lisa Davis to explain the differences in weight training between the male and female physiques. He also discusses the keys to full physical transformation in women. Eric the Trainer's Social MediaFacebookTwitter

Stretching is vital for chronic pain, building muscle tone, and full movement.Does your lower back ache from sitting all day? Can you barely walk after your cycling class? Do you stretch your back and feel only more tension? Stretching is vital for chronic pain, building muscle tone, and full movement."Trainer to the Stars," Hollis Lance Liebman's book, 1,500 Stretches: The Complete Guide to Flexibility and Movement, has the complete collection of stretches organized by body part: back, calf, hamstrings, chest, and many more.He joins host Lisa Davis to share more from the book and why stretching is so vital for optimal health.

Lisa Druxman is a mom on a mission! It is her hope to inspire all moms to live a healthier life.Lisa Druxman is a mom on a mission! It is her hope to inspire all moms to live a healthier life. Nationally recognized as an expert in the field of fitness, particularly pre- and postnatal, Lisa is the creator of FIT4MOM®. Her programs such as Stroller Strides, Fit4Baby and Body Back are all part of the Fit4Mom family. She joins host Lisa Davis to share some of her life hacks on getting out of overwhelm and in to a life of health and happy.

As an entrepreneur in the fitness industry, one of the aspects Eraldo Maglara truly enjoys about personal training is educating his clients on health and fitness.As an entrepreneur in the fitness industry, one of the aspects Eraldo Maglara truly enjoys about personal training is educating his clients on health and fitness. His goal is to reach out to as many people as he can to help them achieve productive longevity.When asked by host Lisa Davis about what you should look for when hiring a personal trainer, this is what Eraldo had to say:"If I had to make a recommendation to someone who is looking for a trainer, the most perfect example that I can give you is going to a doctor. Obviously, you want to go to a doctor that is the most qualified, that has the experience and has gone through good schools. Because bottom line, you are placing your health in their hands. And that's how I look at when you hire a personal trainer. It is important that they have the education and have the experience to be able to effectively teach someone how to go to the gym, how to effectively use the equipment, how to be careful if you have injuries and the nutrition side of it." Listen as Eraldo shares his personal fitness journey, how he helps others get fit through his many media outlets, and tips for finding the personal trainer right for you.

There's a secret to a successful fitness program: you won't feel truly satisfied with your results until your mind and spirit are as strong as your body.There's a secret to a successful fitness program: you won't feel truly satisfied with your results until your mind and spirit are as strong as your body. That's why Holly Rilinger created LIFTED, the first program to combine the mental and emotional benefits of meditation with the amazingly fast results of HIIT. Holly joins host Lisa Davis to explain how this four-week program trains you to LIFT yourself higher than ever before, with: Equipment-free cardio and strength workouts to melt fat and sculpt muscle. Goal-setting and positive thinking exercises to overcome physical and mental challenges. Guided meditation sessions to enhance mental clarity. Easy, delicious recipes to nourish your body and support your workouts. Listen in to learn how you can define your passions, focus on your goals, and commit to daily movement and meditation.

Learn why "aging in America" is in the past and how 60 is the new 30.In this episode, David Essel joins host Lisa Davis to discuss: Why he feels healthier and stronger now than when he was on the cover of Men's Fitness in the 80s. Aging in America is in the past and that 60 is the new 30. His holistic addiction recovery program. How he went from international fitness expertto international motivational expert. Details on his Amino Acid Therapy.

Yoga is more than just "stretching." Learn how you can use it to build up your athletic capacity.Drawing from over seven intensive trainings, Jake Panasevich threads the most beneficial practices from different modalities into a unique yoga experience for inflexible, stressed, over-worked regular Americans.Jake is a yoga and wellness mentor and teacher to a large, committed group of beginners and advanced students alike. He joins host Lisa Davis to discuss the following: How does yoga help with athletic performance? Can you build strength practicing yoga? What mental benefits does yoga provide?

Could you benefit from an exercise prescription?Dr. Beth Frates is the creator of the PAVING the Path to Wellness ModelTM which she developed after over a decade of working with clients. In this Talk Fitness Today episode, Dr. Frates joins host Lisa Davis to answer these questions and more:What does an exercise prescription look like?What are the medical benefits of exercise? How much exercise do we need to get to be healthy?Is there such a thing as too much exercise?

An inspirational speaker, author, and former Wall Street rainmaker, Jim Owen was 70 when he decided he had to get fit. Now, he's helping others do the same.An inspirational speaker, author, and former Wall Street rainmaker, Jim Owen was 70 when he decided he had to get fit. Years of a chair-bound lifestyle were taking their toll. Realizing that the old bodybuilding approach was no way to tackle the stiffness, weakness, and aches and pains that come with age, he set off on a journey of discovery and transformation. With help from the experts, he developed a common-sense, step-by-step program that can be tailored to any level of physical ability. Along the way, he learned why cardio machines aren't enough, what it takes to be "functionally fit" for daily life, and how to stay motivated. Today, Owen is in better shape than he was at 25, and he is a passionate evangelist for fitness as a way of life. He has proved that you don't have to be powerless in the face of advancing years: if you make a commitment to "just move," you can take charge of the aging process and make your coming years the best they can be.Listen as Owen joins host Lisa Davis to share more about the Just Move! program and his book, Just Move! A New Approach to Fitness After 50.

If you've fallen out of your routine or are new to exercise, having a little time to yourself can get you on the right track to health and fitness.Whether it's after a holiday break or post-summer break, parents always feel a sigh of relief when their kids return to a regular school schedule.With the kids back in the classroom, you can get "back to ME."If you've fallen out of your routine or are new to exercise, having a little time to yourself can get you on the right track to health and fitness. Chris and Heidi Powell, dynamic co-hosts of Extreme Weight Loss, say it's important to find a fitness activity that works for you. "We are all about switching it up. Whenever we are working with new people and getting them into moving and exploring fitness, we always encourage them to 'date' every aspect of fitness that they possibly can, from Pilates and yoga to kick-boxing and weight training," advises Chris.Chris and Heidi join host Lisa Davis to discuss fitness tips, insights from the show, and how you can still eat healthy -- even if fast food is your only option.Buy on AmazonExtreme Transformation: Lifelong Weight Loss in 21 Days

Drew Manning expected physical challenges in his "fit-to-fat-to-fit" experiment. What he wasn't prepared for were the mental and emotional struggles he faced.When Drew Manning gained 75 pounds (then lost them) on purpose to better understand the challenges his clients go through, he fully expected the physical effects that accompany weight gain. What he didn't anticipate were the emotional and mental aspects. As the pounds piled on, Drew suffered from low self-esteem and low self-confidence. He wanted to explain to strangers that this was just an experiment; that in actuality he was a very fit, healthy person. Ultimately, Drew started to lose his identity.But, it became a valuable lesson. "As a trainer, or someone in the fitness industry, you could give someone the best meal plans, the best workouts, the best trainer. You could provide them all the physical tools they need to be successful when it comes to being healthy," explains Drew. "But none of that matters if that person doesn’t understand how to overcome their mental and emotional challenges. It will just be another diet that they do for a little while; they lose weight but then they gain it back. The key to making it a true lifestyle change is on the mental and emotional side, and that is what I preach now."Listen as Drew joins host Lisa Davis to discuss the emotional and mental side of physical transformation, as well as what he learned from his "fit-to-fat-to-fit" experiment.Buy on AmazonFit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose

Through the restriction of carbohydrates, the keto diet re-programs your metabolism to burn fat stores for fuel rather than using the glycogen stored in your muscles.The ketogenic diet is a high fat, moderate protein, and very low carbohydrate diet.Through the restriction of carbohydrates, it re-programs your metabolism to burn your fat stores for fuel rather than using the glycogen stored in your muscles.The low-carb intake helps to keep your blood sugar levels from spiking. This allows your fat cells to begin releasing fatty acids, which your liver will then breakdown to produce what are called "ketones."Ketosis is the physiological state that is achieved when your body breaks down ketones for energy rather than the glucose from carbohydrates.Benefits (other than weight loss) include increased energy, improved performance, improved cognitive function, better digestion, mental clarity, and slowing down of the aging process.Listen as Drew Manning, creator of the Keto Jumpstart Program, joins host Lisa Davis to explain how the keto diet works and why it might be the solution you've been searching for.Buy on AmazonFit2Fat2Fit: The Unexpected Lessons from Gaining and Losing 75 lbs on Purpose

Do women and men need to train differently when it comes to building strength?Many women avoid strength training because they believe it will make them "bulky." Do women and men need to train differently when it comes to building strength? According to Lee Boyce, a strength coach based in Toronto, Ontario, the "bulky" claim is more a myth than anything. "The truth of the matter is even though there are some differences training-wise between weightlifting men and weightlifting women, at its very core there’s nothing to be afraid of.  There’s no reason why the two can’t train pretty much the same in the general standpoint." In fact, it's a more fair assessment to look at training from a beginner vs. advanced perspective.Listen as Lee joins host Lisa Davis to discuss strength training and offer some tips for both men and women, across the board.**See below for full transcript of this interview.

It doesn't need to be summer for you to want to have a "beach body."It doesn't need to be summer for you to want to have a "beach body."Kenta Seki, Celebrity Trainer, has had plenty of experience getting his clients into tip-top shape, having appeared in more than 100 fitness DVDs and on TV, offering fitness and workout tips, as well as featured in various publications, like Shape and Self magazines.Kenta joins host Lisa Davis to share his top five tips for getting (and keeping) a beach body. Exercise Work on your diet Drink more water Change up your workouts Love yourself, love your body, through its varying phases of transformation

Have you ever wondered what it would be like to train like a professional football player?Have you ever wondered what it would be like to train like a professional football player?Kevin Dunn, Owner & CEO of TEST Football Academy, is your go-to guy. TEST is a premier facility in the NY/NJ tristate area. They have trained the likes of Super Bowl MVP Joe Flacco, Top 5 Pick Patrick Peterson, Superbowl Champ Duron Harmon, and over 220 others that have earned a professional career in the NFL with 91 currently active players on 29 of 32 teams.Kevin's approach is to build a comprehensive program around individuals' needs, no matter the sport or fitness goals. He even incorporates yoga and other stretches into the regimens. Kevin joins host Lisa Davis to discuss what TEST does, his favorite types of workouts, and some sound nutritional advice.