The Fit Source Podcast

What's up, Friends! Welcome back to the Fit Source Podcast!This week we're diving back into stress.Did you know stress is actually a goal of exercise? Without stressing the your body (muscles, bones, tissue, etc.) your body won't compensate and achieve the desired effect.With that being said, what happens when you've stressed the body too much?In this episode Coach Ed and Coach Mike discuss:• Why we constantly talk about stress with our members;• How to think about the over all stress load on your body and system;• Objective & subjective markers of stress and what to do when they start having an impact on you.Most of us only think about stress from them mental side, which isn't wrong, but understanding that ALL stress plays a role in your bodies ability to recover and predictably adapt is a GAME CHANGER when it comes to achieving results!

Welcome back to the "What's Fit Show" where we dive deep into member stories and celebrate their achievements!This week we're talking with 3 year member, June. June is a mom of 2 and hair dresser who's life, like so many others, was turned upside down during the pandemic. With no work to keep her busy she slipped into "Mommy mode," and took care of her adult children to occupy herself.That meant June went to last on her list.In this episode Coach Ed and June discuss:• Her realization that physical activity is essential to her well being;• What she learned from a nagging injury;• How taking care of herself doesn't have to mean doing less for her clients.Part 2 coming up next week!

Hey Team!Welcome back to the show! This week, as you can see in the title, we're talking about reasonable expectations around fat loss.The fact is our expectations are warped when it comes to:• How far gone a lot of us may be;• The level of effort it takes to get results;• The amount of "results" our effort yields.What do we expect when we work on dropping fat? Crash diets. Extreme workouts. Fast results. America has been doing this for decades and where are we? More overweight. More injured. More unhealthy.Let's face facts and this shit doesn't work anymore!In this episode you'll learn:• The 3 phases of fat loss;• What realistic expectations are when you lose weight the healthy way;• The best ways to measure your progress from home.This is an important topic because people don't think sustainably about fat loss they think about the NOW. Doing it the healthy way not only helps you lose the weight but also teaches you the lifestyle habits that will help you keep it off for good!Enjoy!

Hey Friends! Welcome back to the What's Fit Show!This week we continue our conversation with Jodi, long-time member (5 years next month), educator, mother, wife and community leader.With all those titles under her belt she's a great reflection of a lot of our other members, people who are high achievers and take on lots of responsibilities. So how does she do it all?In this episode Coach Ed and Jodi discuss:• Jodi's career and how it spills over into her fitness process• Jodi's approach to goal setting• What Jodi's learning about now during the toughest year of her career as an educator.If you're a busy person who finds it hard to fit it all in try to apply some lessons from someone who's currently pulling it off!Enjoy!

Hey Team! Welcome back to The Fit Source Podcast!In our 25th episode we're talking about the things we're predisposed to believing or following based on the culture around exercise, diet and appearance in our country.None of this is stuff you haven't heard from us before but this episode gives some context into some of the pitfalls we all fall into.In this episode we discuss:• Why cardio is the default "best type of exercise," people choose;• Why we feel like we need to eat less to look better;• Why we put ourselves last on our lists.Do any of these strike a cord? There's probably a few things you've heard over your life that people stand by as gospel to their own detriment.Enjoy!

Welcome to episode #3 of The What's Fit Show!This week Coach Ed is chatting with Fit Source diehard, Jodi F.Jodi and her family are a pillar of the local community and school district. She's been a member for 5 years in April and in this episode her and Ed relive some of the experiences that have brought her to where she is today.They discuss:• Jodi's old way of looking at fitness and her obsession with the scale;• What a family health crisis taught her about self care;• The mental obstacles she had to overcome to get to where she is today.Jodi's a great example because she's done everything that everyone's done in their fitness career and she's finally landed on a mindset and routine that gives her the clarity of what her future can be if she just keeps it up!We hope you enjoy the episode, find an important takeaway, and if you enjoy our shows please subscribe, rate us and share!

Hey Team! Welcome back to the show!This week we're talking fat loss and maybe even more importantly, sustainable fat loss.Fat loss really isn't that complicated, not to say that it's not challenging. Traditional "commercial" fat loss results come through intense diets and exercise. Sustainable fat loss comes through preparing your body to handle the stress of the fat loss process, having the right plan to achieve fat loss and knowing when to back off.In this week's episode we cover:• Calories in vs. out and why that's important;• What other factors need to be considered for fat loss;• What's wrong with traditional, "commercial," weight loss.In the lightning round we cover:• Is there something in my blood work I can look at to help me sleep better?• When is the right time to address "investing in your process" with a client?• Yay or Nay: Weighing yourself, Drinking calories, Cooking with Oil & the Russian twistIf you enjoy the episode, please subscribe, rate us and drop us a review!

Welcome back to the What' Fit Show Episode #2!This week we have part 2 of our conversation with Coach Theresa, current member and former General Manager.In part 1 we discussed Theresa's past exercise history and the commitments she's made in her life to serve her family & community while putting herself last.This week we discuss where she is in her process now and her continued fight to be the healthiest version of herself! We cover:Theresa's victory improving her bone density and her new struggle with blood pressure;What she learned from being 19% body fat;Tips for people of a certain age who want to be healthier but don't know where to start.Thanks for listening! Visit us online at Fitsourceonline.com

Welcome back to the podcast!On this week's episode we have a warning for our members, if you want to do more you have to give more to yourself.What does that mean?What do most people do? They exercise their faces off until they hit the wall, then wonder why they have no motivation and their progress has stalled. For people to feel confident in their process they need to understand that they can't go forever without giving their body what it needs to support their lifestyle. This means:A) Understanding the markers of stress;B) Knowing what their options are when they get to the fork in the road. For our members, after a year of adjusting to this new way of life, they've finally put their bodies in an optimal position to push it. Push the workouts. Push their intensity. Get more out of life!We've spoke a lot about metrics and objective/subjective stress indicators and this is where it all comes to a head. When you've decided to push you need to be aware that a fork in the road is approaching and this is where you get to "choose your adventure".The fork means if we drive straight and don't change anything, we hit the wall. You don't want that, right? Your options when you're approaching this fork are:A) Give yourself more inputs (more recovery, stress reduction, restorative movement) and keep going;B) Throttle back the workouts or take a week off;C) Find a different balance between recovery and workouts that allows you to recover and not stop.By knowing the signs of stress and the options you have when you're about to hit the wall you can decide how you want to live and control your adventure to match your personality and process.

The What's Fit Show is our new podcast venture meant to celebrate our amazing member, interview top fitness professionals and show our community that "normal" people can achieve extraordinary things with guidance, support and community!This week, in our inaugural episode, we interview Theresa W., former General Manager for our previous fitness business and current member since 2016 (We didn't scare her away)!Theresa has always been one to dive in whether it was her career, family or community.Know who that left little time for? Theresa!In part one of a two part conversation we discuss:• Theresa's definition of fitness focusing on being "skinny" to being healthy;• Sacrificing her identity for family and community;• Tips for young mothers out there who feel the pressure of trying to have it all.Look out for this podcast every week from The Fit Source!

Hey Team! On today's episode we're talking PLANNING!We've talked a lot in the podcast about getting more sleep, steps and eating all the calories.This week we bring in the most important part to being successful with these things in planning. We review the 4 (4.5) levels of planning from just trying not doing anything that backtracks your progress to full fledged planning and attacking!It's not easy AT ALL and different habits take different levels of planning. Ultimately though you have to plan, analyze and execute to be successful and we talk about how you can do that!Enjoy!

WTF should I be eating? In this week's episode of the podcast we're talking nutrition. We answer questions like:How much should you be eating;How does your body burn calories;Why it's important to eat enough;What types of food should I prioritize;How to start eating more!This isn't an episode where we take a stand against a certain type of diet, we take the stand that, no matter what diet you're following you need to make sure you're eating ENOUGH!Listen and find out how!

Hey Team! Welcome back to the podcast!It's the second one of the week and that means it's the lightning round edition!In our member question we're talking nutrition, and more specifically, hitting your macros. Our clip of the week comes from "Coach in Training" Liesl talking about how her generation is only taught to eat less and exercise more to be "healthy," but there's so much more too it than that!Lastly, in our wildcard segment we have YAY or NAY?! We get Coach Ed's take on supplements, CBD, blue light glasses and the squatty potty!Enjoy!

How do you go from square 1 to part of the #fitfam?In this week's episode of The Fit Source Podcast we're tackling the 4 kinds of fitness we recommend to our members who are getting Fit After 40!Coach Ed and Coach Mike go through the steps of going from the couch to having the ability to do whatever you want for fitness. Like we open the show with, the most important kind of exercise for your goals is the one you can get behind and stick to. The perfect plan sucks if you don't want to do it! But if strength training is something you're interested in we go from where you should start to where you can take it!Conditioning? Full body workouts? Body building? We have the answers!

Hey Team! Welcome back to another Lightning Round edition of The Fit Source podcast!In today's episode our member question addresses when should cardio be a priority?The clip of the week was a discussion about managing blood pressure and the factors that influence it. Hint: It's not only about the salt in your diet.Our third segment includes Coach Mike's radio voice and a discussion about the "best" diet if you like BACON! As you can imagine, Coach Ed is TRIGGERED!Fun times had by all! Enjoy!

In this week's episode of The Fit Source Podcast we talk motivation. Training busy adults motivation is probably something they've felt come and go during their experience exercising. When we feel motived we're jazzed up to make a change and when we're not feeling it the gravitational pull of the couch is irresistable. People treat motivation like the wind, you can feel it, you know it's there or not and you have no ability to control it. It's actually more like water, you can feel it, you know it's there and you can have control over it if you have the right tools in place!In this week's episode you'll learn about the myth of motivation, how to think about it and what tools you can have to influence and maintain your level of motivation all year round!

Welcome to the first LIGHTNING ROUND edition of The Fit Source podcast!In this week's episode we get into what to do if you want to improve your health but are weary of technology, the difference between training for fat loss and muscle gain and we bring in a new segment called, "You're wrong about..."!Enjoy!

In this week's episode of The Fit Source podcast we talk about habit change.We've spent a lot of time over the last few months talking about markers of optimization; blood pressure, resting heart rate, heart rate variability etc. Yes, it's great to get these markers in check but the underlying problem is, how the hell do you do that?Habit change.Change isn't done haphazardly. It's done with the help of a coach, weekly action steps and a long-term plan. We talk about goal setting, setting priorities and non-negotiables, and different ways mindset plays a role in the process. Thanks for listening! 

In this week's podcast, the first of 2021, Coach Ed and Coach Mike tackle the line between client and coach, and why the fitness industry is so black and white on, "What's 'allowed' to be learned".In the financial industry you're encouraged to do your research before investing.In the medical field people do research and talk to their doctor.In fitness, Coaches get information from THE SOURCE and a civilian has to get it from a blog, article or podcast that's relaying information filtered through the creator's point of view.In this episode we talk about why this is and what subjects we think you should learn about in 2021 to maximize your results! Don't just blindly follow a coach, unless you trust them and have veted the information. Find the source of the information and do your homework then run it by your coach to see if/how it can help.It might cost a few bucks but being educated on a topic allows you to be more adherent to the process when you know the information driving that decision.Enjoy!

The last episode of 2020! Thank you all for listening to us this year. We've done several aberrations of this concept in our time working together, from Youtube shows to live broadcasts. We appreciate all the attention we've gotten and hope that each time you've tuned in you've walked way with one piece of information that has helped!On this week's Lightning Round Edition of the podcast we boil down the episode from earlier this week with our member question, "What do I need to do to hit the ground running on 1/4?".Our clip of the week is from Coach Ed talking about our tendency to fall back on old habits when we're in times of desperation.And this week, instead of an article, we go TRUE or FALSE! Coach Mike lays 5 questions on Coach Ed to see where his heads at!

Last week on the podcast we talked about the hallmarks of the "New Years" diet program:• A crash diet• A "quick fix"• High intensity workouts + low calorie meal plansThe list goes on! We didn't even get into body wraps, weight loss supplements and the like!This week we're taking the opposite point of view. What's the "Anti-New Years" diet look like? You'll learn:• What that means;• Markers and technology to pay attention to and invest in• Training choices choices to get ready to drop fat• Once you're ready what to do next!This is great way to end the year and start 2021 right!

This week's lightning round edition includes:• Insight on what factors effect how your heart rate comes down during training;• A question from Coach Maureen asking what rep ranges would be appropriate for muscle building;• 10 stress indicators you might not think about.As always, enjoy the banter! We crested 150 streams this week and we couldn't do it without fantastic listeners like you. Thank you so much!

It's the that time of the year when every commercial break contains some ad letting you know THEY have the answer to your weight loss conundrum.Recently, Coach Mike got an auto text message promoting a 33 pound weight loss solution in just 10 days! Wow!The amount of weight loss programs promoted this time of year is insane so the team wanted to tackle the pit falls of crash dieting. Things to look out for, what support people need and why crash dieting is so bad for people, especially this time of year.

Hey Team!On our second podcast of the week we have another lightning round edition! This week we're talking protein, goal setting and activity vs. exercise!

It's officially winter in the northeast! You may be thinking about the months ahead and get a knot in your stomach.The winter plus the holidays can be a potent combination for weight gain. So what are you doing to do about it this year?It's ok to have excuses but what's your solution going to be?We get it. It's easy when the walls feel like they're starting to close in to panic!Take a deep breath. If you're looking for inspiration look at other role models you can follow. Do you wish you were more comfortable walking outside? What's stopping you? Warmer clothes? It's the holiday season isn't it? Get them on sale or ask someone to get you something!That's just one example but there are plenty more. You can:Make your life more inefficient and get more steps during the day (go to the third floor bathroom instead of the one near your work space).Make time to exercise. 30 minutes to an hour a few times a week will make a big difference in your mood and how your clothes fit.Hit a strict steps goal each day. Determine what you get now using some kind of tracker then steadily increase your target until you get to 7,000+ steps/day.These are just some of the tactics we lay out for our listeners in episode 7 of The Fit Source Podcast!

IT'S THE LIGHTNING ROUND!In our first lightning round edition of the show expect a member question, a behind the scenes clip from a recent trainers meeting and a 3rd wildcard topic!This week we our member question comes from Faith asking about how to count macros. If you're not familiar with the topic, stick around!After that we jump into a clip from Coach Maureen! Recently we've been talking about the new training protocols we've been implementing and Coach Maureen asks, "Is the goal to hit the wall?"Lastly, in the middle of the holiday stretch of the year, we talk CARBS! Always a hot topic this time of year, we break down an article titled, When you eat lots of carbs every day, here's what happens to your body .

This week's episode is an important one! Typically this is just cold and flu season. Add on top of that the pandemic and it can feel pretty scary out there. Obviously you should be taking whatever precautions you feel are necessary to keep you and your family healthy.Outside of that the big question is, "What else can I do to stay safe?"Just like so many things, it's easy to look outside of yourself for the remedy. Vitamin C. A multi-vitamin. Immune support supplements. We're not downplaying the role any of those play for you but what you can do to keep yourself the healthiest you can be is these three things:1) Build a cardiac base2) Eat more3) Get more sleepIn this episode we go over these three overlooked ways to boost your immune system!03:00 - 09:15 - Ed gives us an overview, other examples, Jenna's discussions with clients09:16 - 24:33 - Ed breaks down building an aerobic base, Jenna's experience running this protocol, training options to fit 24:45 - 28:20 - Topic 2: How to start eating enough, Jenna's take on how clients react, How to make "eating more" more tolerable28:20 - 31:51  - Jenna & Mike's client examples, Why it's liberating to be able to manipulate calories32:34 -  - Ed - The science, and why?, Jenna's experience over training and under recovering36:46 - Mike - transitioning to 3rd topic, Sleep38:07 - Why choice is important to the client's experience, Ed says, Sleep is non-negotiable40:15 - Jenna this time of year is hard for people40:44 - Ed - How humans developed sleep patterns, night routines43:11 - Jenna's night time Routine47:50 - Ed's night time routine51:30 - Mike's recap, parting thoughts.

News Flash! Coaches are humans, too!In this week's episode of The Fit Source Podcast the coaches share their recent experiences being "broken". What does that mean? You'll hear a few different examples. Coach Ed had some hip discomfort.  Coach Mike and Coach Jenna we just thrown for a loop. In the end, whether what's bothering you is physical or emotional, data needs to be gathered. From there you or you and a coach should breakdown the points of failure and look for any warning signs that you were about to hit the wall.What can you take away from our conversation? We go over red flags that may be popping up if you're approaching the wall,  metrics to keep track of to keep you on track and a road map to get out of pain if you find yourself in that situation.

This week on The Fit Source Podcast we walked about what it's like to work with a nutrition coach.When members ask for the first time about anything nutrition related you can feel the fear in their voice. Working on nutrition in their eyes is synonymous with dieting with is synonymous with restriction.We want to break that stigma! Like Coach Jenna says, talking about nutrition is what people envision. They assume it's going to be a coach laying out what you can't eat, what you need to avoid and then going through a laundry list of why of all the mistakes you make.We're here to tell you it's the complete opposite! Check out Coaches Ed, Jenna and Mike as they breakdown the nutrition experience.

This week on The Fit Source Podcast, your source for health and fitness advice after forty, we dive into stress!We're not sure when you're listening to this but we still have a 6 weeks to go in 2020. Like Coach Ed says, 2020 lit of an EMP on society and people are reevaluating everything. We're no different.In this episode we talk about the changes we've made to our business since the pandemic started. We talk about the stress people are under. THEN we talk about how stress plays into the exercise equation and how stress to the body is actually how the body changes, we just have to find a balance so we don't tilt the scale to much towards burn-out-ville.Check the show notes below to follow along or skip to a topic that sounds interesting! Thanks for listening!Best - Coach Mike00:36-02:58 | Intro02:58-10:40 | Rethinking stress, human connection and our previous training model.10:40-20:22 | Admitting we feel stress (client example); uncommon signs of stress; power of tracking and checking in with ourselves.20:22-26:28 | Why is this stuff important?; Why stress is important and metrics to consider tracking.26:28-30:57 | Being mindful of these metrics; Daily mediation check in.30:57-34:51 | How training effects health metrics like blood pressure; Health AND fitness and why it all matters.34:51-40:20 | How a typical adult “manages” the physiological stress cycle; member testimonial about the diet cycle.40:20-46:47 | Did you avoid stress?; Coach Jenna's example; Getting healthier takes longer than expected.46:47-54:20 | Applying these things to yourself; Jenna's 2020 rollercoaster.54:20-1:03:09 | Applying this stuff to yourself round 2: Healthcare vs. Sick care; Getting help with all of these things; Ed's suggestions for where to start.1:03:09-1:05:04 | Why nutrition is hard to tackle yourself; Jenna's suggestions on lifestyle and nutrition starting points; 1:05:04-1:07:06 | Ed's recommendations on nutrition for exercisers.1:07:06-1:10:08 | Coming back to mindfulness; Quick recap; Why these things matter for the “more advanced” person.1:10:08-1:11:10 | Close

On this week's episode we're tackling the basics of exercising at home. Working out at home has always been a last resort for most people. Going to the local gym was another place, besides work and home, to socialize and be a healthier person.Well, 2020 put a damper on their plans.In this episode we talk about:• Training concepts you can apply when you have limited equipment.• Different ways you can think about "cardio".• How much equipment is really necessary to get results.• Coach Ed and Coach Mike's recommendations for motivation.Thanks for listening!