The Bustostraining Podcast

Rushing through your workouts? Trying to beat the clock, crank out more reps, or move faster than your form allows? This episode is your reminder that faster doesn't mean better—and it definitely doesn't mean stronger.In this episode, we break down:Why moving too fast can sabotage your resultsHow proper form protects you from injury and builds functional strengthThe common mistakes people make when speed becomes the goalHow to stay intense in your workouts without sacrificing techniqueIf you want to train for life—not just for time—this conversation will help you slow down, dial in your form, and see better results.Challenge: Pick one exercise this week—slow it down, focus on form, and feel the difference.Need help with your form? Grab my ebook on Instagram [@yourhandle] and I'll send you a free movement breakdown.

Think strength training is just for younger people? Think again. No matter your age, building and maintaining muscle is one of the most powerful things you can do for your health, longevity, and independence.In this episode, we break down:Why strength training matters even more as you get olderThe physical, mental, and long-term benefits of lifting at any ageHow to get started safely, even if you've never lifted beforeWhat a simple, beginner-friendly routine looks likeIt's never too late to get strong—and strong muscles mean more energy, better balance, fewer injuries, and a stronger life.Challenge: If you've never strength trained before, commit to two simple sessions this week. If you already train, invite someone in your life to join you.Want help getting started? Grab my plans and follow me on Instagram @bustostraining for beginner-friendly workouts and tips.

If you've ever stepped on the scale and felt frustrated—even though your clothes fit better and you're feeling stronger—this episode is for you. We're breaking down one of the most misunderstood truths in fitness: muscle doesn't necessarily weigh more than fat, but it takes up way less space and makes a much bigger difference in how your body looks and feels.In this episode, we cover:Why the scale doesn't tell the full story of your progressThe real difference between muscle and fat (and why it matters)How to measure success without obsessing over a numberWhat you should focus on instead of chasing weight lossWhether your goal is to lose fat, build strength, or just feel better in your skin, this conversation will help you rethink the way you measure progress.Challenge: Skip the scale for one week. Focus on how you feel, how your clothes fit, and the strength you're building.Looking for a simple plan to build lean muscle and feel stronger? Grab my ebook and follow me on Instagram @bustostraining for more practical tips.

Still doing crunches hoping to burn belly fat? Or endless arm exercises to tone your triceps? It's time to bust one of the biggest fitness myths out there—spot reduction doesn't work.In this episode, we break down:Why you can't choose where your body loses fatHow fat loss actually happens (and what you should focus on instead)The role of strength training, cardio, and nutrition in full-body fat lossHow to stop wasting time on targeted fat-burning workouts and start seeing real resultsIf you've been frustrated with stubborn areas of fat, this episode will help you shift your mindset and get on track with what really works.Challenge: Skip the crunches this week and focus on 3 full-body workouts. Track how you feel and what changes you notice.For more simple, effective workouts and fitness tips, check out my ebook and follow me on Instagram @bustostraining.

Think kettlebells are only for elite athletes or hardcore gym-goers? Think again. In this episode, we're breaking down why kettlebells are actually one of the best tools for busy people who want real results without spending hours in the gym.You'll learn:Why kettlebells are beginner-friendly and not just for expertsHow they combine strength, cardio, and fat loss into one efficient workoutWhat makes kettlebell training ideal for tight schedules and small spacesA simple kettlebell routine you can try todayIf you're looking for a powerful way to get stronger, leaner, and more energized—without complicating your routine—this episode is your starting point.Challenge: Try two short kettlebell workouts this week and feel the difference.Need help getting started? Grab my ebook and follow me on Instagram @bustostraining for workouts, tips, and support.

If you're feeling sluggish, foggy, and struggling through your workouts, dehydration might be the culprit. Even mild dehydration can leave you feeling tired, slow down your recovery, and make your workouts feel harder than they should.In this episode, we dive into:The surprising symptoms of dehydration (that most people overlook)How proper hydration boosts energy, performance, and fat lossHow much water you should drink each day for optimal resultsSimple strategies to stay hydrated without overthinking itIf you've been focusing on your workouts and nutrition but still aren't feeling 100%, it's time to check your hydration. Tune in and learn how something as simple as water can completely change the way you feel and perform.Challenge: Track your water intake for 3 days and aim for half your bodyweight in ounces. Notice the difference in your energy and workouts!Looking for simple, actionable fitness and nutrition tips? Check out my ebook and follow me on Instagram @bustostraining for daily guidance.

You've probably heard it before: "Abs are made in the kitchen." But what does that really mean? No matter how many workouts you do, if your nutrition isn't dialed in, you won't see the results you want.In this episode, we break down:Why exercise alone isn't enough for fat lossHow your diet impacts muscle definition and overall healthThe biggest nutrition mistakes that hold people backSimple, sustainable changes to help you fuel your body for successIf you've been grinding in the gym but aren't seeing the progress you expected, your diet might be the missing piece. Tune in to learn how to make smart nutrition choices without overcomplicating the process.Challenge: This week, focus on one small nutrition change—whether it's adding more protein, cutting back on processed foods, or drinking more water. Let me know how it goes!For more simple fitness and nutrition tips, check out my ebook and follow me on Instagram @bustostraining.

Working Out Once a Week Won't Cut It—Consistency Is the Secret Sauce to Results1If you're working out once a week and wondering why you're not seeing results, this episode is for you. The truth is, consistency beats intensity every time. It's not about doing more—it's about showing up regularly and making fitness a habit.In this episode, we dive into: Why once-a-week workouts aren't enough to see real progress The power of consistency and how it compounds over time How to stay consistent, even with a busy schedule Simple, time-efficient workouts that fit into your lifeYou don't need hours in the gym to get results, but you do need to be consistent. Tune in and learn how to make fitness a non-negotiable part of your routine.Challenge: Pick 2-3 days this week and commit to moving your body, even if it's just for 15 minutes. Let me know how it goes!Looking for easy, effective workouts that fit your schedule? Check out my ebook and follow me on Instagram @bustostraining for daily fitness tips.#ConsistencyIsKey #FitnessHabits #WorkoutRoutine #ProgressNotPerfection #StrengthTraining

Are you tired of running on the treadmill just to burn fat? Good news—you don't have to. In this episode, we break down the biggest cardio myth: running is the only way to lose fat. The truth is, there's a more efficient and exciting option that not only burns calories but also builds strength—kettlebell swings.We'll dive into: Why running isn't the be-all, end-all for fat loss How kettlebell swings torch calories while building lean muscle The secret behind the afterburn effect and how it keeps burning fat even after your workout A simple 15-minute kettlebell routine to get you startedIf you're ready to break free from boring cardio routines and try a powerful, fat-burning workout, this episode is for you. Tune in and discover why kettlebell swings are the game-changer your fitness routine needs.Looking for more quick and effective workouts? Check out my ebook and follow me on Instagram @bustostraining for daily fitness tips.

Podcast Episode Description: "Lifting Weights Won't Make You Bulky—It Will Make You Strong, Lean, and Confident"Are you avoiding strength training because you're afraid of getting “bulky”? It's time to bust that myth once and for all! In this episode, I break down why lifting weights won't turn you into a bodybuilder—but it will make you stronger, leaner, and more confident.We'll cover:✅ Why the “bulky” fear is a total myth✅ How strength training actually helps with fat loss✅ The secret to boosting confidence & energy with lifting✅ Simple ways to get started—no gym required!If you've ever hesitated to pick up a weight, this episode is for you. Get ready to rethink everything you thought you knew about strength training.

Time-Efficient Workouts for People with Full-Time JobsLife's busy — between work, family, and other responsibilities, finding time for fitness can feel impossible. But here's the good news: you don't need endless hours at the gym to stay fit. Efficient workouts tailored to your schedule can help you stay strong, lose weight, and feel energized.Go for AMRAP or EMOM WorkoutsAMRAP (As Many Rounds as Possible) and EMOM (Every Minute on the Minute) routines are perfect for maximizing time. Grab a kettlebell and try a 15-minute AMRAP with exercises like swings, squats, and presses. Strength and Cardio ComboCombine strength moves with cardio bursts to save time. Think squats followed by jumping jacks or kettlebell deadlifts followed by mountain climbers.Morning QuickiesSet your alarm 20 minutes earlier and crush a short workout before the chaos begins. You'll boost your metabolism and start your day strong.Lunchtime Power MovesIf mornings aren't your thing, use part of your lunch break for a brisk walk or a 15-minute circuit. Active Family TimeGet the family involved! Go for evening walks, do a quick circuit in the living room, or challenge your kids to a plank contest.

As we age, maintaining muscle isn't just about looking good—it's essential for staying strong, independent, and healthy. After 30, our bodies naturally lose about 3-5% of muscle mass every decade. But here's the good news: strength training is your secret weapon to combat this decline! Strong muscles mean better mobility, improved balance, and reduced risk of injury. Plus, it boosts your metabolism, which helps manage weight and keeps you feeling energized. Here's how to start incorporating strength training into your routine to stay strong and resilient: You don't need fancy equipment or hours in the gym. Start with your bodyweight—try squats, push-ups, or planks. Gradually add resistance like kettlebells, dumbbells, or resistance bands as you get stronger. Prioritize compound exercises that work multiple muscles at once. Moves like kettlebell swings, deadlifts, rows, and lunges are great for building functional strength. You don't need to lift weights every day. A couple of sessions per week is enough to maintain and build muscle. Be consistent, and you'll notice the difference! Strength training is about progress, not perfection. Listen to your body, stretch regularly, and ensure you're getting enough protein to support muscle repair and growth. If you're unsure where to start or how to perform exercises safely, working with a personal trainer is a game-changer. They can customize a program that fits your goals, age, and fitness level. Why Strength Training Matters 1️⃣ Start Simple 2️⃣ Focus on Big Movements 3️⃣ Commit to 2-3 Days a Week 4️⃣ Don't Forget Recovery 5️⃣ Work with a Trainer

Start Slow. Set Realistic Goals. Find Activities you enjoy. Prioritize Consistency over Intensity. Listen to your body. Get Support.

How to Prioritize Fitness in a Busy Schedule? Got a packed day? Fitness can fit in! Here's how: 1️⃣ Set a time—Make it non-negotiable. Even 10-15 min counts! 2️⃣ Morning moves—Knock it out early, before distractions pile up. 3️⃣ Use short workouts—AMRAPs, EMOMs, kettlebell circuits; high intensity, low time. 4️⃣ Sneak in activity—Take the stairs, stretch during calls. 5️⃣ Plan ahead—Schedule your workouts like a meeting. You've got the time—you just need to make it happen!

Realistic Weight Loss Goals for People Over 40

 Ditch the crash diets! Quick fixes may drop pounds fast, but they don't last. Here's how to achieve lasting weight loss: 1. Small Steps, Big Wins – Swap out soda for water or add an extra serving of veggies. 2. Build Habits, Not Restrictions – Sustainable changes stick better than strict diets. 3. Move Consistently – Regular walks or workouts beat short bursts of extreme exercise. 4. Prioritize Protein – Helps keep you full and fuels your muscles. 5. Enjoy What You Eat – Healthy eating doesn't have to be boring! 6. Stay Patient – Real change takes time, but it's worth it.

When it comes to fitness, weight loss, and strength training, there's a LOT of misinformation out there. Let's clear things up by busting some of the most common myths that might be holding you back! Myth 1: “Lifting weights will make you bulky.”Fact: Strength training won't turn you into a bodybuilder overnight. Lifting weights helps you build lean muscle, which boosts your metabolism and helps with weight loss. More muscle = more calories burned, even at rest! Myth 2: “You need to do tons of cardio to lose weight.”Fact: While cardio is great for heart health, it's not the only key to weight loss. A balanced routine of strength training and nutrition is far more effective for sustainable fat loss. Cardio + strength training = winning combo. Myth 3: “You can spot reduce fat in certain areas.”Fact: Unfortunately, you can't choose where your body loses fat. Fat loss happens all over, so focus on full-body workouts and a consistent routine. Trust the process, and you'll see results! Myth 4: “More exercise is always better.”Fact: Overtraining can lead to injury, burnout, and even weight gain. Quality beats quantity—focus on consistency, rest, and recovery to achieve the best results. Myth 5: "You have to diet to lose weight.”Fact: It's not about extreme dieting—it's about making healthy, sustainable changes. Instead of deprivation, focus on balanced meals, portion control, and nourishing your body with the right foods. Don't let these myths stand in the way of your fitness journey! The key to success is balance, consistency, and understanding what really works

When it comes to fitness, remember this: It's not about outdoing others; it's about outdoing yourself.

Here's a simple truth: Push yourself because no one else is going to do it for you.

The Importance of Muscle Preservation as You Age As we get older, maintaining muscle isn't just about looking fit—it's essential for living a strong, healthy, and independent life. But did you know that after the age of 30, we can lose 3-5% of our muscle mass per decade? This process, called sarcopenia, can impact everything from mobility to metabolism if we don't take steps to preserve it. Here's why muscle preservation should be a top priority as you age: 1️⃣ Protects Bone HealthStrong muscles help support your bones, reducing the risk of fractures and osteoporosis. Weight-bearing exercises like resistance training help stimulate bone growth and make you less likely to experience bone loss as you age. 2️⃣ Improves Mobility & BalanceMuscle strength is crucial for everyday activities—whether it's walking, climbing stairs, or even getting out of a chair. Keeping your muscles strong helps maintain your independence and reduces the risk of falls. 3️⃣ Boosts MetabolismMuscles burn more calories than fat, even when you're resting. By preserving muscle mass, you help keep your metabolism firing, which can prevent unwanted weight gain and help with weight management over time. 4️⃣ Enhances Quality of LifeStronger muscles mean you can enjoy more activities, like hiking, playing with your grandkids, or carrying groceries without feeling worn out. Muscle preservation gives you the energy and stamina to stay active and do the things you love for longer. 5️⃣ Supports LongevityStudies show that muscle mass is a significant indicator of longevity. Keeping your muscles strong through regular strength training can actually extend your life by lowering the risk of chronic diseases like diabetes and heart disease. How to Preserve Muscle as You Age:• Strength train 2-4 times a week with weights, resistance bands, or bodyweight exercises.• Prioritize protein-rich foods to support muscle repair and growth.• Stay active with cardio and mobility work to support overall fitness and flexibility. It's never too late to start building and preserving muscle! Start today, and your future self will thank you.

In this episode, we're tackling the one thing that's holding you back—excuses! Join Andrew as he dives into why excuses don't burn calories and how to turn them into action. Learn how to boost your energy, improve your mood, strengthen your body, and burn calories with simple, effective strategies. From quick home workouts to setting small goals and finding a workout buddy, Andrew shares tips to help you stay on track with your fitness journey. Tune in for motivation, accountability, and a reminder to get moving—your body and mind will thank you!

Dreams don't come true by wishing—they become reality through hard work and dedication. Don't wish for it, work for it!

We've all been there—wanting to make a change but feeling stuck at the starting line. The hardest part is starting. Begin today!

Ready to shed those extra pounds and boost your energy levels? Cardio should be your go-to! But not all cardio is created equal. In this episode, we're diving into the top cardio strategies that will help you lose weight and keep you energized.

Level Up Your Life: What You Feed Your Body & Mind Matters! Feeling like you're running on empty? Maybe it's time for a quick upgrade! Your energy and mood are all about what you're consuming—inside and out.Food Fuel: Forget the junk! Swap those processed snacks for real, wholesome eats. Think lean proteins, colorful veggies, and healthy fats. Your body will thank you with more energy and better performance! Mindset Boost: Negative vibes dragging you down? Time for a mental makeover! Surround yourself with positivity, focus on what lifts you up, and ditch the drama. Your mindset can totally transform your fitness game. Quick Wins: 1. Food Swap: Replace a sugary snack with a crunchy apple or a handful of nuts. 2. Mental Refresh: Spend 10 minutes today doing something that makes you smile—whether it's a walk, a funny video, or chatting with a friend. 3. Set a Fun Goal: Pick a small, fun challenge for yourself this week, like trying a new workout or cooking a new recipe! Small changes can make a BIG difference. Ready to fuel up and level up? Let's do this!

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If you are wanting to lose weight then you need to listen to this podcast episode.

Take a listen to all of these fitness tips to help you lose weight after 40.

Welcome, folks! In this episode, we're taking on the age-old challenge of losing weight without sacrificing those hard-earned muscles. We'll unravel the mystery behind muscle loss and dive deep into the critical importance of preserving your muscle mass. Get ready for a journey through nutrition strategies, effective workout routines, and some valuable tips and tricks to safeguard your gains while shedding those extra pounds. We'll also bust a few myths, share inspiring success stories, and answer your burning questions. So, join us for an engaging and informative discussion, and let's conquer the battle of muscle preservation while on your weight loss journey.