The FitLife Formula Podcast

On Episode 73 of the FitLife Formula Podcast, I'm sitting down (and enjoying a glass of wine with sommelier and new Advantage Community Manager, Amy Erdman.  Amy comes to us from outside the fitness world, so she has some great insight on what makes Advantage great. 

Last episode, we introduced the 30 Hard challenge, which we're currently running at Advantage.  On today's episode, we're diving in to the 6 daily challenges of the 30 Hard. By the end of the show, you'll understand more about why we are trying to check these 6 boxes daily, and how they can help you move the needle on your health and routine.   Check them out, see if you could take on the 30 Hard! 

Right now we're in the middle of our very first 30 Hard challenge at Advantage Personal Training. The challenge includes 6 daily boxes to check, and pushes you to find times in your day make "health promoting activities" a priority.  On today's episode, we'll talk about those 6 items, the roadmap you can expect as you do something hard (from Joe DeSena, founder of Spartan Race), and the most valuable part of pushing yourself.  Enjoy episode 71 of the FitLife Formula Podcast. If you'd like to reach me, email me at brian@advantagestrength.com. 

Today on Episode 70 of the FitLife Formula Podcast, we're wrapping up our discussion of the 7 Habits of Highly Effective Exercisers by bringing you habits 4-7.   Highly Effective Exercisers aren't the people who have a ton of experience, or know how to put a workout together, or have flawless form on every exercise. They are the ones who always seem to find a way to get it done. They are effective at finding the time, pushing other priorities aside, and enjoying the opportunity to get moving.   If you missed part 1 in Episode 69, you can check that out here. If you caught that last week, just click play and enjoy Episode 70!   P.S. if you like the show, consider hitting the follow/subscribe button. It helps YOU get the newest episodes, it helps ME gain listeners, and it helps OTHERS find the show and learn to like it just like you have.  Thanks for subscribing!

Take just a second to answer these 3 questions about your exercise routine.  Do you get to exercise as much as you want to (or as much as you know you should)? When you exercise, do you feel like you get something out of it?  Do you feel like your exercise habits match the goals you have for yourself? If you answered NO to any of the questions above, you're going to love today's podcast.    Today I'll share the habits that the very best exercisers have in common.   This is a riff on the famous book by Stephen Covey, The 7 Habits of Highly Effective People.   Some people just always seem to fit exercise of some kind into their lives. They're busy as hell, but still somehow find time to train for a marathon or get to the gym 3x a week.   How do they do it?   For these folks, exercise happens out of habit. Today's podcast episode will cover habits 1-3 of highly effective (and consistent) exercisers.   See if you can apply these to your life so you can answer YES to the 3 questions above.   If I can be helpful in any way, feel free to email me at brian@advantagestrength.com 

Today's show features the newest member of the Advantage Personal Training team, Mary Balog. Mary is a registered dietitian, and she's bringing us a refreshingly different take on dieting, nutrition, and overall wellbeing. If you love this conversation (like I did. prolly my favorite episode yet) and you want to get in touch with Mary, you can reach out to her at mary@marybalogrdn.com. To subscribe to the FitLife Formula Podcast, you can search for it on your favorite podcast platform and subscribe from there to get every episode delivered right to you. For example, if you have an iphone, tap the purple "podcasts" app and search for FitLife Formula, and subscribe from there. Can't wait to share this with you. Enjoy the show!

Indoor rowing is quickly becoming one of the most popular fitness trends, but it can't compare to being out on the water in a rowing shell of your own.  Join me as I chat with rowing club (and Advantage) members Paula Goforth and Margaret Hudson about why you should start rowing, what you should expect when you hit the water, and how you can row in the winter, and what you need to do to get started.  AARC will be at the Family Fitness Festival on Oct 2nd, helping visitors learn the basics of rowing on their own ergs (rowing machines), and spreading the good word about how rowing with the AA Rowing Club can change your life. To join us, head to annarborfamilyfitnessfestival.com and get registered. 

Hockey is a tough sport to get into. You have to know how to skate (or be willing to learn on the fly), buy all the equipment, find the right group to learn with, and pay for the ice.    Fortunately, USA Hockey has recognized this and helps youth organizations across the country introduce young players to hockey for FREE.    The Ann Arbor Amateur Hockey Association is one of those clubs that offers a "Try Hockey for Free" program several times a year. Today I'm chatting with Peggy Costello about that opportunity and learning more about what AAAHA offers young players in the Ann Arbor area.    Come visit AAAHA at the Ann Arbor Family Fitness Festival on Oct 2nd, 2021. They'll have sticks, pucks and a net out to try some shooting and see what kind of velocity they have using the radar gun!

Today I'm joined by Luke Voss, a physical therapist at Med Sport in Ann Arbor. Luke is a Doctor of Physical Therapy and helps his patients move better and get pain free so they can get back in action, whatever that looks like for them.  Luke and I chat about how to know when it's time for some physical therapy, what to expect when you come into the clinic, and the other performance-related services Med Sport offers (you don't have to be injured for them to help you!  Med Sport will be joining us for the AA Family Fitness Festival on Oct 2nd from 9-noon, and they will have some pretty cool prizes to give away. Be sure to stop by their table and register for those.  For more info about Med Sport, check out their website at https://www.uofmhealth.org/our-locations/medsport-icecube   Be sure to register for the festival at annarborfamilyfitnessfestival.com and we'll see you on Oct 2nd!

Today I'm joined by Erin Pons and Kimberly Vaughn from the Ann Arbor Triathlon Club. The Tri Club exists to introduce people to the sport of triathlon, as well as give competitive athletes a community to train with.  On this episode, we chat about starting from scratch, what a week looks like for a triathlete, how the AATriClub is getting the community involved, and why education is such a big part of what the club offers.  The more you think about it, the tougher this sport becomes. 3 disciplines (swim, bike, run) wrapped into 1 race, with quick transitions between all 3.  Join me for a great conversation about the unique challenge and also inclusiveness of the AATC. If you'd like to learn more about the club, visit their website at https://annarbortriathlonclub.wildapricot.org/ You can also come meet with members and see what the "transition area" looks like when you join us at the Ann Arbor Family Fitness Festival on Oct 2nd 2021. Register at annarborfamilyfitnessfestival.com.

Recovery is one of the most important aspects of a good training program.  Just like your body needs to recover from tough workouts, your brain needs to recover from the stress life throws at you.  That's where Neuro Fitness Wellness Center comes in.  Today I'm joined by Peg Kelley to chat about the importance of making mental recovery a part of your week. Just like you would your exercise. We'll talk about the tools available at NFWC like float tanks (sensory deprivation), cryotherapy, and the Neuroptimal system.  To learn more about NFWC, check out their website at neurofitcenter.com

Continuing with our guests for the Ann Arbor Family Fitness Festival, Laurel Park joins me to chat about the Ann Arbor Track Club.  This is an organization for beginners and experienced runners alike, and they are the club responsible for the ever popular Dexter Ann Arbor Run that takes place (usually) in June of each year.  Laurel talks about the power of a community when it comes to running (a theme we're hearing a lot these days), the strength of the youth AATC, and the best ways to get started, even if you're starting from scratch.  To learn more about the AATC, visit their website at aatrackclub.org, and be sure to stop by their table at the Ann Arbor Family Fitness Festival on October 2nd from 9-noon. 

Eva Solomon of Epic Races joins us to talk about a return to in-person events, why race day is so special, and how to find a race that fits you.    Epic Races will be joining us at the Ann Arbor Family Fitness Festival with some great giveaways. To get more info about the festival, visit annarborfamilyfitnessfestival.com

On today's episode, we chat with Ann Arbor Running Company's co-owner Nick Stanko about thriving during the pandemic (AARC opened it's 3rd location over the summer!), why running is better in a community, and how people can get started if they like.    Nick will be joined by On Running, a fast growing shoe company, at the festival. There will be shoes to try on and prizes to win at the AARC table so be sure to stop by and see them.    Check out Episode 60 of the FitLife Formula Podcast here, and if you haven't registered for the Ann Arbor Family Fitness Festival, be sure to do that today because the deadline to receive the free t-shirt is fast approaching!   Enjoy the show.

Exciting news from Advantage Personal Training! We will host the inaugural Ann Arbor Family Fitness Festival from 8 a.m. to noon Saturday, Oct. 2, outside our facility at 2121 Oak Valley Drive in Ann Arbor. The free event is open to the public and will showcase the best local sports clubs and fitness studios.   Think of it as the Art Fair of Exercise. You'll find local fitness studios,  Drop by to watch a karate demo, try a yoga pose, or learn about youth athletic conditioning programs. Sample goodies from Argus Farm Stop, 19 Drips Coffee and Tea, and Thrive Juicery. And enter to win prizes.   Festival participants include Ann Arbor Track Club, Ann Arbor Running Company, Neurofitness Wellness, Reach Bodywork, Keith Hafner Karate, aUM Yoga, Ann Arbor Amateur Hockey Association, MedSport, Epic Races, Gym America, Ann Arbor Triathlon Club, Ann Arbor Rowing Club, Wheels in Motion, and Wolverine Pickleball. Register for the free event and get more info at www.annarborfamilyfitnessfestival.com.

The pelvic floor is a group of muscles that supports our organs, regulates bowel and bladder control, and forms the bottom border of our abdominal musculature. Think of it like a hammock that sinks down into the middle of your pelvis.  This may be the most important group of muscles that no one talks about.  Dysfunction in this area can lead to bowel or bladder leakage (especially during strenuous activity), sexual dysfunction, pelvic pain or even low back pain.  Since these can be somewhat personal challenges, people don't often talk about them, and may not even mention them to their doctor. Even if doctors are aware of the symptom, they may not even relate it to pelvic floor dysfunction.  Based on the attendance at this seminar, people are ready to learn more.  This is the audio recording from a free virtual seminar we hosted with guest speaker, Dr Katie Weingartz. Katie is a pelvic floor physical therapist at the University of Michigan, and was the perfect professional for this topic.  In this episode, you'll learn a few of the more prominent pelvic floor muscles some common issues to watch out for how to do a self-examination why men and women need to be equally aware of these issues what can lead to pelvic floor dysfunction how we can continue to workout or do everyday exertions without worrying about leakage    

Joe Hashey found himself bobbing around in an icy pond at his home.   Not because he fell in.   But because he used an axe to cut a hole in the ice, and willingly slipped in for a 10-minute soak in the frigid water.     On this episode of the FitLife Formula I'm joined by New York native Joe Hashey to talk about his experiences with cold water immersion, and why it's a part of almost every day for him.   We'll be talking about How a woman in her late 60's shocked a group of young guys by jumping into the freezing North Atlantic The biggest benefit of cold water immersion Why a daily cold shower could help you The best ways to add cold water immersion into your life   Enjoy this chilling conversation about cold water immersion and how it can help you live a better (and more chilly) life.

It's natural to be hard on yourself at times.    You might eat a bunch of crap food or miss a weeks worth of workouts, and your natural tendency is to be hard on yourself about it.    But what if your best friend came to you and shared that THEY had eaten a bunch of crap food or missed workouts all week. Would you respond to them the same way you talk to yourself?    In this episode of the FitLife Formula, I talk about changing the way you talk to yourself from being hard on yourself to doing it in a way that is more positive, more productive and will motivate you to come up with a solution rather than wallowing and getting down on yourself.    Even if it works for you to occasionally "lay into yourself," it's usually not a long term solution.    That kind of negative self talk has the power to change your view of yourself. Before you know it, you go from someone who missed a workout, to someone who misses workouts, to someone who doesn't work out. The slippery slope of self-fulfilling prophecy.   There's a good way to avoid negative self talk. Tune in to this bite-sized episode of the FitLife Formula Podcast to discover a perfect way to reframe the way you talk to yourself after a mistake.    Enjoy the show!

Today I'm joined by Eva Solomon, Founder and CEO of Epic Races in Ann Arbor.    Of course, an Epic Race looks different today than it did 8 months ago. With COVID-19, there is no opportunity to get 3,000 people together for the Ann Arbor marathon, so Eva and her staff have had to be creative.    On this episode we discuss How casual 5k's and 10k's have been transformed into virtual events The value of entering a virtual event or challenge Why having a short term goal keeps you moving How entering and participating in a virtual event can be virtually the same as an in-person event.    Enjoy this episode, then head to epicraces.com to check out their full lineup of virtual offerings. 

Farmers markets and farm stands are growing in popularity as people start to see the value in fresh, local foods that support good health, good people (the farmers), and good communities.    Today I enjoy a conversation with Tom and Vicki Zilke of Zilke Farm Stand (zilkevegetablefarm.com) and Zilke Farm Kitchen (zilkefarmkitchen.com), both located in Milan, MI.   I have been a customer there for years, and can personally attest to all the great things they are doing there. Tom and Vicki swapped successful first careers to grow veggies and serve the needs of the community.    Check out episode 45 to learn the value of local, seasonal produce, why you'll never want to settle for supermarket produce if you don't have to, and how 2 farmers can grow a community right along with their crops. 

Your feet are the foundation of your entire active life.    If you were a car, your feet would be the tires. Your engine might still want to go, but if the tires aren't in good shape, you may not be going far.   Sometimes we don't think much about them (until there's an issue), but as your base of support and the key to your movement, it's about time we consider a few things.   Like, how much arch support should you be using, if any at all?   Or how can one tiny change in the way your foot moves be the source of low back pain?   Or what's the #1 way to keep your feet healthy?   We're going to discuss these questions and more on this episode of the FitLife Formula Podcast. I'm joined by Dr Ed Elliott, a podiatrist and long time friend of mine, to talk about how to keep one of your most important body parts healthy and functioning well.    

There are 6 things that humans crave in order to feel their best. This list, made famous by Anthony Robbins, is not so much about the physical needs (food, shelter, water), but more about emotional needs.    The 6 Human Needs are Certainty Uncertainty (variety) Significance Love/Connection Growth Contribution In order to have the best possible experience at the gym, and in your pursuit of health, all 6 of these needs should be addressed.    On Episode 52 of the FitLife Formula Podcast, I'll talk about these 6 needs and help you discover how you can meet them at the gym.  You deserve to belong to a gym that helps you create fitness in your life, not because you feel like you have to, but because you WANT to.   Hope you enjoy!  

Sometimes you feel like there is nothing you can do to control your emotions.  That makes sense, since they are deep-brain, hardwired chemical responses to the world around us. It would seem that something that is so biologically rooted couldn't possibly be influenced by our conscious efforts.    This would be like telling someone who is clinically depressed to "just feel better."  If it were that easy, no one would need antidepressants and depression wouldn't exist.   Well, it's not exactly that easy (and I'm not at all diminishing depression as a disease), but there are some things you can do to change your brain chemistry, improve your mood, and help you feel happier and more confident.    Check out Episode 51 to learn more about the 3 conscious things you can do that will affect your brain chemistry and change your mood.    You might be surprised to find out how simple this can be, and how your body and mind can have such a profound effect on your biology.    Enjoy!

When things get tough and sticking to healthy routines becomes a challenge, the Buddy System can help you stay on track.   Here's the story of Karen and Athena who, when the gym was closed due to the Coronavirus pandemic, kicked the buddy system into high gear to make sure they got to maintain their healthy habits.    We will also discuss why the Buddy System works and how you can add this secret weapon to your life to help you with any healthy habit you want to maintain (but struggle with on your own).    If you're struggling a bit and could use a buddy on your side, this is a must listen.    We're also giving you a chance to try out the buddy system for yourself with our Active August Team Challenge. You'll have a team of 3, and you'll get points for staying active this August. If you're interested, whether you live in the Ann Arbor area or are doing this from another state, apply before 8/3/2020 using this link and we will get you all set up.    https://fitsndr.com/widget/form/IiLZCsqt5YHOZa5hXnOg   Hope to hear from you soon!

Gyms in Michigan are now able to run outdoor classes as we come out of the Coronavirus lockdown.   While some might feel like this isn't REALLY going back to the gym, I'm here to share several reasons why a class outside might be even better than a class inside the gym.    Tune in to find out why outdoor exercise can do even more for you than your usual gym workout! 

Gyms in Michigan are set to reopen on June 25th, after being shut down for more than 3 months due to the COVID-19 pandemic.    There is a lot of uncertainty about whether it's ok for you to go back to the gym, so in this 25 minute episode I lay out what to consider, and the 5 best practices to limit your risk at the gym. We'll talk about  The difference between gyms and studios Why strength training is even worth the risk The factors you should consider when deciding whether or not to head back to your gym The 5 ways you can protect yourself if you decide to head back Maybe you're ready to get back at it, or maybe you're still not quite sure. Either way, knowing the best ways to protect yourself when you head back to the gym will help to limit risk to yourself and others, as well as allow you to get your fitness back on track.    

I wish I could tell you there was a specific diet that everyone could follow for optimum health and nutrition. Unfortunately, it doesn't work like that.    There are as many "perfect diets" as there are books on the topic. Every person on the planet has a way of eating that suits them best. Some do well on the Paleo Diet, some Keto, South Beach, Mediterranean diet, vegetarianism, intermittent fasting, low fat, etc. etc.  No matter how you slice it, those diets just aren't going to be optimal for everyone.    There is one claim that can be universally helpful though. It's not as sexy as a fad diet, so few people believe eating well can possibly be this easy.    One of the best ways to maintain your health is to eat balanced meals. No carb-free extremism needed. Forget about low fat, and don't worry about eating 100 grams of protein with every meal. Just eat a meal that's appropriately sized and is well balanced with protein, fat, carbs and veggies, and you'll be living your best life for a long time.    On episode 47 of the FitLife Formula podcast, Advantage coach Josie Edmiston joins me to share her presentation to our members about why balanced meals are the way to go. In this (longer than usual) episode, you'll learn why low carb diets don't work how much protein you really need why restrictive diets don't work one simple way to make sure you're eating proper portion sizes why many of the snacks you already enjoy are balanced (and you know the ones that are NOT)   Get ready for a great episode with Advantage Strength coach, Josie Edmiston.   The reason this isn't popular  

We know real foods (rather than the processed edible products in the center aisles of the grocery store) should make up the majority of your diet.    In fact, this may be the most important factor in your health. Do your daily eating habits include a lot of real foods? Or are you eating sub par, nutritionally sparse food-like substitutes that are compromising your health?   This week, we have laid down the Real Food Challenge for our members. The goal is simple: for 4 days this week, consume only real foods.    What are real foods, you ask? We're referring to fruits, vegetables, unprocessed meat (preferably organic standards or better), whole unprocessed grains, and full fat dairy. So all you have to do is stick to those for a whole day and you've got a win!    Depending on where you are with your eating habits, this may be a serious challenge.    On Episode 46, I'll be talking about some questions I've gotten from our members and sharing some insights about the whole food challenge. You'll find out more about... What's OUT on the real food plan (until maybe it isn't) What's IN, and how if you have to ask, you probably shouldn't have much of those foods How starting with a solid breakfast makes the rest of the day easier Why the format of this challenge is a great place to start What the challenge does to limit snacking The foods that fall into major grey areas   Enjoy this episode of the FitLife Formula, and then give the Whole Foods Challenge a try for yourself!  

2 special guests join me for this episode of the FitLife Formula Podcast.    Today, 2 Advantage members join me to talk about why they love a morning/evening workout.    This is always going to be a personal decision based on a lot of different factors, but Ted and Julie will be giving you some things to think about as you decide whether you will be a morning or evening workout person.    Maybe you already have a routine you love. If that's the case, you might want to tune in because I'm going to share what science says about the benefits of a morning workout, and the benefits of an evening workout. You might find you get better results by switching!   Enjoy this super fun episode with long-time Advantage members Ted and Julie.

Episode 44 of the FitLife Formula will help you take the good habits you have developed while you're safe at home, and stick with them as life resumes after the COVID-19 pandemic.   There are several factors that will help you stick with healthy habits, and Google fitness manager Kate Owens will share the 4 most important elements that should be in place if you have habits you'd like to keep as you return to your old routine.   This is the audio from a virtual presentation Kate did for our members a few weeks back. You're going to get a lot out of this. Our members certainly did! Hope you enjoy this presentation about maintaining your good habits.

At the beginning of week 2 of the Coronavirus shut down, people are starting to look for the best ways to stay fit at home.    It turns out there are 3 tools that will get you most of what you could ever want/need in a workout.     On Episode 43, I'll share the 3 best tools you should invest in for your home. It looks like we're in for another 3 weeks of gym-lessness, but that doesn't mean your fitness routine has to go out the window!    Listen in, and then head to performbetter.com to pick up these 3 items. Enjoy! 

If you feel like your world has been flipped upside down because of the Coronavirus measures that are interrupting almost every facet of your life.    Every facet except one... your health.   Health is on the top of everyone's mind right now, and the interruption of your daily life is a perfect way to build a new schedule around your health.    Check out Episode 42 to discover the hidden opportunity in this pandemic. 

One topic really caught fire in the gym a couple weeks ago, and it all came from one member asking me about what to do when she has plateaued.   We had an awesome conversation on the topic, and it got a lot of other interest in the gym. So if several people are wondering about this, I'm sure there are dozens more in the same boat.    On this episode, I'm joined by one our members, Carolyn Z, to talk about plateaus.    What are they?    Why do they happen?   Do they happen to everyone?    How do you get out of them?   This is a very special episode, and the first one where a MEMBER joins me as the guest. Enjoy episode 41 of the FitLife Formula!

There are times when, even though you KNOW you'll feel good if you get active or go in for a workout, you just can't quite find a way to make it a priority in your day.    Why is that? You know you'll feel better. You know it will give you energy and make you more productive. You know you'll enjoy the overall experience of a workout...   But you just can't bring yourself to build it into your day.    This episode of the FitLife Formula (15 minutes) talks about the concept of "activation energy," or the energy it takes to make something happen. Sometimes, despite aaalllllll the benefits you know you'll get from some physical activity, you still default to staying put and muddling through your day.   You'll also learn 4 ways to lower that activation energy so there's a better chance you get active on any given day. These are simple strategies we have seen help many people at Advantage, and they may be helpful for you too!    Enjoy Episode 40 of the FitLife Formula Podcast 

There's nothing like hearing the words of some one who's whole outlook on themselves has been changed. There's an unmistakable sense of accomplishment, pride, and hope when we talk to those members who have been through the New You Challenge. Last week on the podcast, we heard from the 4 winners of last year's New You Challenge, just 1 week into their journey.  This week, we are sharing Eric's wrap-up where you'll hear about where he was when he started this program, the results he got, how he has changed now, and the 3 words he would use to describe Advantage.  This Challenge TRULY has the power to transform those who complete it. If you haven't applied yet, you have until Friday, 2/14/20 to submit your application. After that, applications will be closed.  Submit your application here: https://sweepstakes2020.gr8.com/ Enjoy Eric's story!

"It's the start that stops most people."  This Don Shula quote couldn't be more true than when it comes to getting back in shape.  It's hard to get moving again when you haven't focused on it for a while, or when you have forgotten how good it makes you feel. On Episode 38 of the FitLife Formula Podcast, I'll share real audio from actual winners of last year's New You Sweepstakes. This is from a video check-in 1 week into the program.  It's amazing to hear how excited, hopeful, and confident they feel already, and that's after just one week! In 2020, we're doing the Sweepstakes even better. If you'd like to sign up and have a chance at being one of our 4 winners (and a chance to feel the excitement, sense of community, and comfort of support you hear in from last year's winners) here's the link for you to learn more and sign up.  https://sweepstakes2020.gr8.com/ Sign up by February 14th 2020 to have a chance at winning! Enjoy this episode of the Fitlife Formula Podcast!

We hear it all the time... "I don't have the time or money to commit to this."    Even if "this" is something that will help you feel better, focus more, get more done, and be the best version of yourself.    On Episode 37 of the FitLife Formula Podcast, I'll talk about determining your Big Rocks... the most important parts of your life, your non-negotiables... and then making sure you have room for those big rocks in your life. We'll cover,  a great visual of what happens when you don't prioritize the right things (hint: they get left out) how to determine your One Thing a simple technique to free up a couple hours in your week finding room in your budget to spend money on the things that are most important to you  mining for the expenses we THINK are necessary Enjoy!

This wasn't in the plan for today, but an impromptu conversation with Jacinta lead to a discussion about the difference between what South Africans do and what American adults do.  When you look at the numbers, we as fitness pros are failing in our mission to help people lose weight and get healthy. Across the board, the health of our nation is deteriorating while the size of our citizens is increasing. There are obviously hundreds of forces at play here, but it's undeniable that other countries are doing something better than us.  Jacinta, as a South African, knows what things are like in a more active culture. Today I sat down with her to talk about  the difference between the US and South Africa in regards to daily routine maybe it's about the diet? What is it about the SA diet? how an abundance of choices might be making us unhealthy South African "big rocks" and how fitness plays into everyday life the "moving mindset," focusing on moving every day why American's don't like to spend money on themselves Hope you like this non-scientific, but interesting chat about how different things are in SA. 

You might want to tune in to this episode if... 1) you think dry needing and accupuncture are the same (it's not) 2) you're afraid dry needing will hurt (it won't) 3) you don't think dry needling will help (it does)   On the 35th episode of the FitLife Formula, I connect with Greg Schaible from On Track Physical Therapy, to talk about the benefits of a theraputic technique called dry needling.  We'll cover what's most important like why needles? who's it good for who is it absolutely NOT good for how it gets you out of pain and back in action If you'd like to take advantage of Greg's offer at the end of the show, you can email him directly at greg@annarbor.physio (and that's all. no typos in there!)   Enjoy this episode! Brian 

Not too many things really get me fired up, but I saw a meme the other day that plucked a nerve.    It came as a reply to a comment in in our members-only Facebook group, and I couldn't let it pass without this short rant. Our member posted it as a win for herself, which she has totally earned, but I have a problem with the way the meme is worded.    Tune in to this 10 minute episode to see what I mean.   

What if you didn't have to make an elaborate diet plan to help you lose weight. What if there was a diet that didn't require you to keep a rigid eating schedule, restrict your food choices, do a ton of food prep ahead of time, or deny yourself when you're out to lunch or dinner with friends? Well that diet exists, and it might just be the easiest way to lose weight, reset your metabolism, reduce stress on your body and improve your energy and clarity. On this episode of the FitLife Formula, I'll talk with Kyle Newell, owner of Newell Strength in Flemington, NJ, about intermittent fasting and how it may just be the simplest diet ever. We'll cover... What exactly is intermittent fasting? How does it effect your body and help you gain energy, even when you aren't adding energy to your system (in the form of calories) Who it's good for, who should avoid it Is coffee ok during a fast? The best way to help your body start using fat as fuel How long should you be fasting? What's the best way to start? Enjoy this awesome conversation with Kyle Newell! 

To kick off this week's celebration of our Healthy Holiday Party, we're chatting with former U of M football player and Thrive Juicery founder, Andy Mignery. Andy was thrown a huge curve ball at the age of 38, and from then on he has dedicated himself to his own health, the health of his family, and now with Thrive Juicery (which now has 2 locations in Ann Arbor), the health of his entire community.  On this episode of the FitLife Formula, we will... Get to know Andy's story and what led to the establishment of Thrive Discover how food can be your medicine Hear how Andy changed his diet (which most would have considered "good" to begin with) to beat cancer and feel better in his 40's than he did in his 30's Learn why juice can be an extremely important addition to your nutrition Enjoy this conversation with Thrive Juicery's Andy Mignery!

There are a lot of fitness places that claim to offer "strength training" as a part of their class, but in a lot of cases, that might be a stretch.  So if you are currently doing something you call strength training, check out this episode to see if you think it qualifies. You'll learn why strength training should be a part of your fitness routine (and why it has such a prominent place in the FitLife Formula) what exactly happens when you lift light weights  one thing that lifting light weights a bunch of times and lifting heavy weights can do equally well what you're missing when you lift light weights why you may not be able to control just how lean you get :( All this and more on Episode 31. Enjoy! 

Everyone has a friend who is way into fitness. It can be hard to know what to get them for the holidays, so I threw together this quick episode to offer 5 great ideas for you or your active buds.  1) Percussion massager, like Hypervolt or Theragun (link) 2) Chest heart rate strap (link) 3) Foam roller (link)  4) Enso silicone wedding ring (link) 5) Daily Harvest smoothies (link) 

You know exercise is good for your body. And if you didn't you could pick up any health magazine and read the cover to find out how you can shred fat or get ripped.  You might also know that exercise makes you FEEL better, even if you can't quite put your finger on why it does that.  On today's episode you'll learn about the chemical cocktail that happens in your brain while you exercise, and exactly why you feel more alert, focused, happy and satisfied after you exercise.  We will also talk about what kinds of exercise provide the most benefit, and how you can kick up your exercise routine to maximize the brain-boosting benefits.  I'll start this off with a story that perfectly illustrates the benefits of exercise... tune in and check it out!

Where do you go if you  1) Have a nagging pain, but it's not quite bad enough to put you in physical therapy (PT) 2) Just finished PT, but still feel like you need professional help with your homework or 3) You just aren't consistent with stretching and maintaining good range of motion (like you know you should)? Until recently, there hasn't really been a place for you. Now there is.  Reach Bodywork, an Ann Arbor facility hits this sweet spot. It's somewhere between Physical Therapy, Massage Therapy, and an Athletic Training room, and it has been helping a lot of people in the AA area.  On this episode, I chat with Reach Bodywork founder Jolie Levi about who uses their services the most, who it's best for, and what makes this technique different from what you might have experienced before.  If you're interested in learning more about Reach, check out their website at reachbodywork.com, and be sure to take advantage of their first-session-free offer!  Enjoy today's conversation with Jolie Levi!

When it comes to exercise, diet, or any other good habits in your life, being consistent is much more important that going through bouts of intensity.    You've heard stories of people who try restrictive diets and fail after a few months because it's just not sustainable. Others go from no activity to intense workouts at the gym, only to find themselves sidelined by injury within a few weeks.    These are just a couple of cases where a less intense, more consistent effort would likely give you better results.    On this episode of the FLF, I'd like to first and foremost 27 weeks (over half a year) of podcast episodes being released every Tuesday. That's a kind of consistency that I don't have in other parts of my life, so I give myself a virtual pat on the back for that.    And that leads me to share some stories about what consistency can do for you in your life, whether it be in your exercise routine, diet, or your daily schedule.    So on Episode 27, you'll learn How one young athlete improved his pull up test to 4x his original number in just 3 months The most important factor in shaping your environment for consistency Why General McCraven insists the most important thing you can do each day is to make your bed How consistency gives you a steady dopamine drip and fuels your motivation The best ways to build consistency in your life Enjoy this quick episode of the FitLife Formula!

Have you ever been grinding your way through your week, getting the kids to practice, scheduling lessons, sneaking in a workout in for yourself, and then BAM! Thursday night hits and you realize you don't have anything at the house for dinner.  My guest Liza Baker knows how to help. She's a health coach, mom, and former chef who wrote the book on cooking once and eating twice. In her self-published book, Fl!p Your Kitchen she shares simple, useful recipes that encourage you to look for opportunities to cook in batches and use the ingredients to create different healthful meals throughout the week.  Check out todays episode, where we'll be talking about... why so few people are cooking these days the shocking stats about cooking at home why the Food Network and Pintrest have made it harder to cook at home the first step to take toward eating better 4 ways to ensure you have healthy, home-cooked meals every night of the week Enjoy today's longer-than-usual conversation with Liza Baker. So much great conversation in this episode! To check out more from Liza, head to simply-healthcoaching.com.  I can't recommend her book, Fl!p Your Kitchen, enough. It's a staple in my house!

At some point in your life, there's a good chance you've been on the calorie counting train. You may even still have the dusty remnants of that time... a leftover calorie chart and a beat up food scale in the back of your cupbord. I'm here to let you know you can ditch those old relics because there's an easier way to do things now.  And I'm not talking about a sophisticated new app or measuring device.  The solution is definitely low tech.  It's been around for 10's of thousands of years. And it's been with you your whole life.  On this episode of the FitLife Formula, I'm going to talk about the death of calorie counting, and offer a better way to control your portion sizes. Here's what you're going to learn from this episode. Why you can do everything exactly right and gain 10lbs in a year.  How the calories you see on the label might be wrong (and it's all LEGAL) The difference between calories consumed and calories absorbed An easier, more portable, sometimes more accurate way to measure your portion sizes. Put away your scales and calculators. The end of calorie counting is here. Check out this episode to find out why. 

(check out the outtake at the 1 minute mark. I'm human, and a little ditzy)   We know exercise, specifically cardiovascular exercise and resistance training, do great things for your body and your heart health, but there's one benefit to exercise that's often overlooked.   On this episode of the FitLife Formula, I'm talking with Kevin Carr from Movement as Medicine in Woburn, Mass. In addition to co-owning Movement as Medicine, Kevin is on staff at Mike Boyle Strength and Conditioning (check out Episode 7 with Mike Boyle). So he coaches athletes and adults there as well.   This conversation stemmed from Kevin's presentation at the Perform Better Summit in Chicago regarding strategies for long term cognitive health. Tune in to discover What condition experts are calling “Type 3 Diabetes” Why watching tv while hitting the treadmill isn't all that useful The importance of playing physical games and having fun A checklist of activities you should be doing to ensure long term cognitive health   Make sure you're doing all you can to keep yourself mentally sharp, and that goes beyong just continuing to learn. Check out this episode to find out more about how moving keeps you physically and mentally fit. 

It's easy to dismiss meditation as just something that monks and hippies do, but as we learn more about the benefits of even the simplest meditation practices, millions of people are adding a bit of mindfulness to their everyday routines.  We now know that on top of helping you feel more relaxed, rested, and de-stressed, meditation can actually change the structure of your brain and help you think more clearly and even connect better with others.  On this episode of the FitLife Formula, I'll share a quick, simple 12-minute walking meditation to help you kick off or reset your day, and get you feeling more energetic, more focused, and more productive.  Enjoy!