Willpower Not Required

What we eat doesn't just affect our physical health, it can also affect our mental and emotional health. Today's episode highlights 5 specific nutrients that can help our body manage stress and boost our mental and emotional health. ____________________________________ If you are currently having trouble coping or struggling with your mental or emotional health it's important to seek the help of a trusted professional. Today's episode is intended to help you identify the connection between nutrition and mental health and is not intended as a treatment or cure. Services available in Canada - https://www.canada.ca/en/public-health/services/mental-health-services/mental-health-get-help.html Services available in USA - https://www.nimh.nih.gov/health/find-help Global supports - https://checkpointorg.com/global/ ____________________________________ Other episodes referenced: Tip #14 - Hype Up Your Hydration Tip #91 - Fuel Up On Fats ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Today's episode is about fascia and myofascial release. Learn how self myofascial release can help reduce pain and improve flexibility & range of motion. Click here for a few examples of effective self myofascial release exercises. ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Focusing on optimal wellness is important if we want to live a long, happy and fulfilling life. That's why in today's episode I wanted to talk about ways we can integrate wellness into our everyday lives. It doesn't need to be complicated or overwhelming. Each small action you take represents a shift in the way you interact with the world as you move through it. Small behaviors each day will contribute to the improvement in our overall health and vitality. ____________________________________ Other episodes referenced: Use Your Breath To Manage Your Stress ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

I'm just too tired to workout. Have you ever said that to yourself? I'm pretty sure each and every one of us would have to say yes (maybe in between a yawn and another sip of coffee). Feeling tired or downright exhausted is one of the most common barriers to physical activity. If you can barely pull yourself out of bed, how are you supposed to drag yourself through a workout? Listen to today's episode to find out! ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

While they may be infamous for their gassy impact on your digestive system, there are plenty of benefits of beans that make it worth including them as a regular part of your diet. That's why today's episode is all about beans, what they are, how they benefit your health and easy ways to include them in your weekly meal plan. Oh and a few tips to reduce that gassy impact. ____________________________________ Other episodes referenced: Tip #32 - Fill Up On Fiber Tip #44 - Pump Up Your Protein ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Have you ever walked into a crowded unfamiliar room and felt like all eyes were on you? Or felt like that zit on your forehead or stain on your shirt is drawing everyone's attention? It's a feeling we have all had at some point in our lives. Why do we feel this way? Why do we sometimes overestimate how likely other people are to notice negative things about us? Well we can thank a cognitive bias called the Spotlight Effect for this one! This effect can strongly influence our thinking in so many situations, so it's important to understand it, especially when it comes to making ourselves feel less self-conscious and more confident. That's why it's the topic of today's podcast. Why it happens, and how can we reduce the degree to which it influences us so we can get on with doing the things we want to do to improve our health and wellness. ____________________________________ If you are finding it difficult to manage your mental or emotional health, it's so important to seek help. Follow the links below to access support. You are never alone and even if it doesn't feel like it right now….things will get better...there is always a light at the end of the tunnel when you keep moving forward. Click here for services available in Canada Click here for services available in USA Click here for global supports ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

How often do you move sideways in your daily life? Probably not very often. Most of our movement is forwards because we tend to lead with our eyes. Today's episode is all about lateral movements/exercises, their benefits and how to incorporate them into your regular routine. ____________________________________ Other episodes referenced: Episode 102 - Remember Your Sixth Sense ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

If you are looking for a quick and healthy weekday meal (and who isn't really) then you will want to master the one pan meal. What is the one pan meal you ask? Listen to today's episode and find out. Click here to check out the recipe for one of my fav one plan meals - Sheet Pan Greek Chicken ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

I've talked a lot on this podcast about consistency over perfection. Today I wanted to delve a little deeper into that concept; specifically the power of consistency when it comes to achieving your goals and maintaining that success long term. More importantly I want to give you a few tips on HOW to be consistent. ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

There are many key benefits to including isometric exercises into your fitness routine. What are isometric exercises and what are those benefits? Listen to today's episode to find out so you can reap the rewards of holding still. Click here for pictures and descriptions of the exercises discussed. ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Most dietary guidelines encourage us to eat plenty of “nutrient dense” foods to maintain a healthy weight, reduce our risk of disease and improve our overall physical and mental health. Great....but what exactly are nutrient dense foods? Nutrient density is another buzz word that can be thrown around so often in the health and fitness space that it kind of loses its meaning. In today's episode I'm going to talk about what nutrient density actually means, what foods fall under this category and a few easy ways to get a little more dense. Other episodes referenced: Tip #35 - Meal Plan Ahead ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Do your muscles need to feel stiff and sore following a workout to know that it was effective? Many people think that they need to feel sore after a workout to know that they've worked hard enough. This is another common fitness myth that I'd like to bust in today's episode. Listen in to find out more! ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Procrastination, we all do it…some of us more than others. We put off doing things that we know are good for us like working out or going to the doctor for a check up. We avoid doing things that we have to or feel like we should do like taxes or a nagging home repair. Why do we do it? It's not like we receive any benefit from it. In fact we pay for it later. Procrastination often makes us feel bad about ourselves and creates stress and frustration in our lives. It delays or even outright prevents us from reaching the goals we set for ourselves. Listen in on today's episode to learn about why we procrastinate and how we can overcome it. ____________________________________ Click here for more information about learning to identify your emotions using the feelings wheel. ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Is organic food better for you? Is non-organic food less nutritious or unhealthy? In today's episode I talk about the differences between organic and non-organic foods and, of course, bust a few myths along the way. EWG's Shopper Guide to Pesticides in Produce - https://www.ewg.org/foodnews/clean-fifteen.php ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

In episode 79 I talked about the benefits of multi-joint or compound exercises. In other words, exercises that work multiple muscle groups across more than one joint. Today's episode is all about Isolation or single-joint exercises. These exercises work (or isolate) just one muscle group. I personally love compound exercises - they provide the biggest bang for your buck and allow you to work many muscles in a short period of time. However isolation exercises serve a very important purpose and shouldn't be overlooked. Listen to today's episode to learn the benefits of isolation exercises. Pictures and full descriptions of exercises listed can be found on the blog at https://firedupfitness.ca/blog/benefits-of-isolation-exercises/ ____________________________________ Other episodes referenced: Tip #79 - Get Multi-Jointed ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

I'm not talking about those insects that spoil a picnic - these ants are inside your head and spoil a good mood. They are a cognitive distortion otherwise known as Automatic Negative Thoughts. I talk a lot on this podcast about cognitive distortions and biases. They can cause stress and anxiety in our lives and keep us stuck, unable to reach our goals. However, once we identify them we can use them to our advantage to eliminate unhealthy habits and improve our mental and emotional health. Identified and used correctly they can help propel us forward. Listen to today's episode to learn about Automatic Negative Thoughts (ANTs) and how you can corral them :) If you are finding it difficult to manage your mental or emotional health, it's so important to seek help. Follow the links below to access support. You are never alone and even if it doesn't feel like it right now….things will get better...there is always a light at the end of the tunnel when you keep moving forward. Click here for services available in Canada Click here for services available in USA Click here for global supports ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

So-called "diet foods" can be very deceiving. They're covered with labels reading fat-free, low-fat or low calorie and seem like a no-brainer choice when you are trying to lose a little weight. However there are issues with including these types of foods in your diet. Listen to today's episode to learn more. ____________________________________ Other episodes referenced: Tip #2 - Make A Grab-and-Go Snack List Tip #23 - Healthy Halo Effect ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Next to the shoulder, the hip joint has the largest range of motion in the body. Unfortunately prolonged sitting can cause the muscles around the joint to become tight which can lead to reduced mobility and potentially pain. Listen to today's episode to learn about the potential issues that result from tight hips & hamstrings and ways to improve mobility and reduce your risk of pain & injury. Click here for pictures & full descriptions of the exercises referenced in this episode. ____________________________________ Other episodes referenced: Tip #88 - Save Your Shoulders ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

If you normally wear a fitness tracker or smart watch you've no doubt noticed that one of the health indicators tracked is Heart Rate Variability. What is heart rate variability and why should we pay attention to it? Listen to today's episode to find out. ____________________________________ Other episodes referenced: Quick Tip Bonus Episode - Use Your Breath To Manage Stress ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Calcium is the most abundant mineral in the body and is required for many basic functions. It is classified as an essential nutrient because the body doesn't produce it so it's crucial that we make sure to get adequate amounts in our diet. Listen to today's episode and find out how much you need for optimal health and the best sources. Click here for the International Osteoporosis Foundation online calcium calculator Click here for a quick and healthy calcium rich recipe ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Today's episode is about a common cognitive bias called the Frequency Illusion. The basic idea behid it is that once you become consciously aware of something, you start to notice it everywhere. Learn how to use the Frequency Illusion to your advantage to create new healthy habits or eliminate old habits that aren't serving you. ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Strength training has had such an impact in my life, not only with my physical health and fitness but also my confidence and mental health. Strength training should be a part of everyone's routine and in my opinion, especially women. Now despite the proven benefits, unfortunately many women shy away from strength training as a result of some pretty big myths and misconceptions. So let's bust those myths so everyone can just get on with getting strong! ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Knee pain is one of the most common orthopedic conditions for which people seek medical treatment. Today's episode contains tips on how to maintain or improve strength and stability in this impressive joint and keep you active and pain free! Follow the link below for pictures and full descriptions of the exercises referenced. https://firedupfitness.ca/blog/kick-away-knee-pain/ ____________________________________ Other episodes referenced: Tip #60 - Get Your Head In The Game - https://anchor.fm/willpowernotrequired/episodes/Tip-60---Get-Your-Head-In-The-Game-e18h0nr ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Today's episode is all about delightful discipline :) Learn how to use delightful discipline to reach your goals and be happier along the way. ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

While we like to think that we are always in control of our choices, our brains however are lazy and are often making decisions on autopilot. In fact, according to many experts on behaviour, we make the majority of our decisions quickly, under pressure, based largely on intuition, and unconsciously guided by biases. As a result, our environment and how choices are presented to us, has a huge impact on the choices we eventually make. This is the basis of the ‘nudge theory' also known as choice architecture. Listen to today's episode to learn how to use choice architecture to set up your environment in such a way that healthy choices are a no-brainer. ____________________________________ Other episodes referenced: Tip #5 - Set your environment up for success - https://anchor.fm/willpowernotrequired/episodes/Tip-5---Set-Your-Environment-Up-For-Success-e10aruu Tip #47 - Make mealtime convenient - https://anchor.fm/willpowernotrequired/episodes/Tip-47---Make-Mealtime-Convenient-e178prl ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

As kids, we learned all about the 5 senses - touch, sight, taste, smell and hearing. But did you know that there is a 6th sense? I'm not referring to intuition or the ability to predict the future (or the 1999 movie by M. Night Shyamalan). I'm referring to the sense of where our body is in space. Our 6th sense- called proprioception. Listen to today's episode to learn about your sixth sense and a few exercises that will keep it sharp! ________________________________________________________________________ Click here for pictures & descriptions of the exercises discussed. ________________________________________________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

The vagus nerve is the longest nerve in your body. The word “vagus” means wandering in Latin. This is a very appropriate name, as the vagus nerve wanders from the brain to many important organs throughout the body including the heart, lungs and digestive organs. Because of its influence on heart rate, breathing and digestion it forms a key part of the parasympathetic nervous system (otherwise known as rest and digest) and that's why it is the topic of today's episode! The vagus nerve plays a big role in our stress response which has an impact on our mental and therefore overall health. Listen to today's episode to find out how you can stimulate your vagus nerve and improve your body's response to stress. ____________________________________________________ Other episodes referenced: Quick-Tip Bonus Episode _____________________________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

I can't believe this is my 100th episode! I am so excited to celebrate with you. To honour this milestone, I wanted to have a little fun. Today I'm going to talk about a few crazy and weird health myths. If you swallow your gum, does it stay in your stomach for 7 years? Do carrots give you night vision? If you stop weight training, does your muscle turn to fat? Are there specific regions on your tongue for tasting sweet, salty, sour, and bitter known as the tongue map? Thank you so much for joining me on this ride to 100 episodes! I am having a great time and am learning and growing right along with you. I hope that by listening to this podcast, you have gained a little knowledge, some new skills and a bunch of motivation to go out and reach your healthy lifestyle goals - willpower not required! _________________________________________________________________ Episodes referenced: Tip #23 - Be Aware of The Healthy Halo Tip #62 - The Fat Burning Zone Myth Tip #90 - The myth that you have to sweat in order to get a good workout Tip #92 - Avoid The Ostrich Effect Tip #96 - The myth of negative calorie foods. _________________________________________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

If we ask the right questions, we will find the right solutions. The 5 whys is a system of using questions to come to the heart of the problem at hand. It can also be used to help us define our goals and find the best path to achieving them. Listen to today's episode to find out how to use The 5 Whys in your own life. _______________________________________________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

In past episodes of this podcast, I have extolled the benefits of cooking more of your meals at home. But let's be honest, it's not like you can (or even want) to eat every single meal at home. Eating out is fun! It's a social activity with family and friends. It's convenient when you are on the run and it's a part of learning the local culture when you are traveling. Today's episode is full of tips for how to make healthy choices when you are not eating at home. ______________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

If you are listening to this episode on the date that it airs, it's Valentine's Day. While many people are rushing around getting last minute dinner reservations and boxes of chocolate, I wanted to focus on a different kind of love. The love of fitness. Now I'm not talking about just establishing a fitness routine or building a healthy habit. I've touched on that in previous episodes. I'm talking about how you can actually fall in LOVE with fitness! Yes it's true, fitness can be a part of your life that you not only enjoy, but look forward to! All it takes is finding the right activity. Listen in to learn how. _________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

I'm not sure where the term negative-calorie food originated, however it pops up every now and then -especially in the new year when diets and weight loss are in the forefronts of many people's minds. So what exactly is a negative calorie food, and can it actually help us lose weight? Listen to today's episode to find out. __________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Supersetting is a strength training method in which you perform two exercises, one after the other, with no rest in between. Learn about the benefits of this type of workout and how to add it to your fitness routine. Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

I'm sure you've heard the quote by Theodore Rosevelt “Comparison is the thief of joy”. It's true that comparing ourselves to others can lead us to feel inadequate, however it can also motivate us to achieve our goals. In today's episode I wanted to talk about that comparison fairy - specifically about when her fairy dust sprinkles us with negative feelings and when it inspires us to go after our goals. _________________________ Find more from Willpower Not Required and Fired Up Fitness: Website: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Officially called exercise-related transient abdominal pain, the side stitch is a sharp pain that occurs in your upper abdomen just below your rib cage. It can occur on either side but it's most commonly felt on the right. Listen to today's episode to find out why we get side stitches when we workout, what to do when you get one and how to avoid them happening altogether. ____________________________________ Other episodes referenced: Tip #65 - Stand Tall - https://anchor.fm/willpowernotrequired/episodes/Tip-65---Stand-Tall-e1968jj Tip #21 - Concentrate On Your Core - https://anchor.fm/willpowernotrequired/episodes/Tip-21---Concentrate-On-Your-Core-e12k9mv ____________________________________ Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

The Ostrich Effect is a cognitive bias happens when we make the decision (consciously or unconsciously) to avoid information even in cases where that information could lead to a positive outcome overall. It was originally coined to describe the tendency of stock market investors to check the stock market often when markets are performing well and actively avoid checking when they are not. More related to our health and wellness, it can show up as: avoiding going to the doctor to avoid a potentially negative health diagnosis avoiding the scale after a vacation to avoid seeing a potential weight gain putting off keeping a food journal to avoid seeing any eating patterns that may make us feel bad about ourselves Though it can be tempting to run away from potentially bad news, in the long run, we're almost always better off knowing where we stand and how we can improve. So how can we help ourselves and avoid the tendency to stick our heads in the sand? And where can it actually be beneficial to practice the Ostrich Effect? Listen to today's episode to find out. _____________________________________ Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Fats, like the other macro-nutrients, have ridden a roller coaster through history. At times they are demonized as the cause of weight gain and health issues then other times lauded as a key to health and longevity and a necessary nutrient for weight loss. The more you know about nutrition, the better able you are to make the decision that is right for you. Listen in to learn about fats, the different types and the role they play in our body. Head to the blog for more - https://firedupfitness.ca/blog/is-fat-healthy-or-not/ ________________________________________________ Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Do you need to sweat to actually get in a good workout? Does a workout that leaves you dripping burn more calories than one that doesn't? Listen to today's tip and find out. ________________________________ Other Episodes referenced: Tip #43 - Get Intense https://anchor.fm/willpowernotrequired/episodes/Tip-43---Get-Intense-e16r6p4 ________________________________ Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Today's episode is a replay of another very popular tip from 2021 - 5 Ways to Find Your Fitness Mojo Again __________________________________________________ It's hard to start over. Maybe you've had to put your fitness routine on hold for the last little while and are wanting to get back into it or you've been working out at home by yourself for months and are now interested in getting back into the gym. Either way, it can feel intimidating to make that kind of change. You may not know where to start and may feel uncomfortable about getting started. In today's episode I'll be talking about 5 ways to find your fitness mojo again so you can safely and happily make fitness a regular part of your life. ___________________________________________________ Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Today's episode is a replay of a popular tip from 2021. Learn how to read nutrition labels so you know what you are putting into your body. ________________________________________________ Pre-packaged foods are convenient and can be a part of a healthy diet, you just need to know how to read the labels. It is the job of food companies to encourage us to purchase their products so a lot of marketing goes into the design of packages. In addition to this marketing they are required to have a Nutrition Fact Table on the product. This table provides a lot of useful information and can help you make healthy choices. That is if you know how to read it and you read it properly. See a visual of the Nutrition Facts Table here - https://firedupfitness.ca/blog/how-to-read-food-labels/ Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

There is the misconception that motivation comes from an external force like an inspirational quote or motivational video. In reality, motivation actually comes after action. Action, of any kind, creates momentum and it's that momentum that produces motivation and inspiration. Once you get started it's easier to continue. It's the starting that is the hard part. Today's episode contains tips on how to get started when your motivation to get up and go, has got up and left! ____________________________ Other episodes referenced: Tip #47 - Make Mealtime Convenient - https://anchor.fm/willpowernotrequired/episodes/Tip-47---Make-Mealtime-Convenient-e178prl ____________________________ Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

The shoulder joint is the most mobile joint in the body capable of movement in 360 degrees. Unfortunately, it is also this impressive mobility that makes the shoulder prone to injury. Repetitive movements, poor mechanics and posture are the most common causes of shoulder injuries. Today's episode contains tips on how to maintain or improve mobility and stability in this impressive joint and keep you active and pain free! Follow the link below for pictures and full descriptions of the exercises referenced. https://firedupfitness.ca/blog/save-your-shoulders/ ____________________________________________ Other episodes referenced: Tip #60 - Get Your Head In the Game - https://anchor.fm/willpowernotrequired/episodes/Tip-60---Get-Your-Head-In-The-Game-e18h0nr Tip #65 - Stand Tall - https://anchor.fm/willpowernotrequired/episodes/Tip-65---Stand-Tall-e1968jj ____________________________________________ Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

In the world of dieting and anti-dieting, 'Intuitive Eating' is gaining steam. Intuitive eating is really just a way of eating that we are designed for. It's like our default settings. We started off in this world eating intuitively. While I firmly believe that we all should be aiming to pull away from diets and run towards intuitive eating, we need to first rel-earn how to listen to our bodies and learn how to understand it's cues. We need a factory reset. This factory reset starts with practicing mindful eating. Today's episode contains tips on how to eat more mindfully and re-learn how to listen to and trust our bodies cues for when and how to eat. _______________________ Other episodes referenced: Tip #13 - Learn When To Stop - https://anchor.fm/willpowernotrequired/episodes/Tip-13---Learn-When-To-Stop-e11peat _______________________ Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

There are a lot of cardio machines to choose from in the gym. This episode will help you decide which one is right for you (based on your goals, interest and any injuries or limitations) and give you some basic tips on how to use it to get the best bang for your workout buck. This episode is a continuation from Tip #71. Today's episode covers the Stair Climber, the Rower and a few more fun cardio machines. Follow the link below to learn about the Treadmill, Elliptical and Stationary Bike. If you are completely new to the gym or headed back after a long break, you might also want to go back and listen to episode 57. It covers the basics of gym lingo, etiquette and equipment. Tip #71 - Master the Machines (the basics on the Treadmill, Elliptical and Stationary Bike) Tip #57 - Learn the Lingo - (gym terminology, etiquette and basic gym equipment) ------------------------------------------ Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

There is a lot of talk lately about setting big, ambitious, audacious goals. Moonshot goals as they are sometimes referred to. (That's thanks to President Kennedy's race to land a man on the moon in the 60's and, more recently, large companies like Google & Apple encouraging employees to think beyond what's possible and achieve outstanding results.) Why aim small when you can aim big?! Well this strategy may work in big tech companies. Unfortunately it can lead to defeat and disappointment when used in setting health and fitness goals. It can keep us riding that roller coaster; on and off diets or starting and stopping fitness plans. Listen in and learn how to set realistic, achievable goals that will allow you to hit those moonshot goals - Willpower Not Required -------------------------------- Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Today's episode will give you a few basic tips and tricks to turn the most skittish chef into a confident cook capable of making quick, healthy and delicious dishes. Even if you do know your way around the kitchen, you may still learn something new here, so don't miss it! ------------------ Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Like other tips this week, this episode is about those famous New Year's Resolutions. I've talked about habit change in episode 81 and 82 and today I want to finish off with another tip to help boost your chances of achieving your resolutions in 2022. That is to get the family involved. The people you live with are your secret weapon in achieving your goals. Listen in for more ____________________________ Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Today's episode is the second in a series on New Years Resolutions and is all about how we establish a habit. The habit loop can be applied to every habit we have and once you are aware of this loop and start to recognize the pieces you are halfway to changing it. ______________________________ Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Welcome to the New Year! Today's episode is the first in a series on New Years Resolutions and is about the Keystone Habit. The concept of the keystone habit comes from the book The Power of Habit by Charles Duhigg. Listen in to find out how establishing a Keystone Habit can help you achieve all your goals this year - willpower not required. _____________________________________________ Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

Today's episode on the Fresh Start Effect originally aired just before the long weekend in September however what better Fresh Start is there than January 1st? I hope listening to this episode again fills you up with new motivation for a new year. I'll be back next week with new fitness, nutrition and wellness tips to help you capitalize on this fresh start and make 2022 your best year yet. Happy New Year! ____________________________________________ Capitalize on a special day or period of time to break yourself of old unhealthy habits and start new healthy ones. This behavior change strategy called the “Fresh Start Effect” comes from Katy Milkman - Behavior scientist and Author of the Book “How to Change”. https://www.katymilkman.com/book Combine the Fresh Start strategy with the "never miss twice mantra" from episode #40 to stay motivated and moving towards your goals -willpower not required! Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message

New Year's Day is around the corner and along with it come those famous New Year's Resolutions. What better time to listen to this replay of tip 31 on how to set your goals to ensure success. And don't forget to follow the link in the show notes to download my goal setting worksheet that will help guide you through the process. _______________________________________________ Goal setting to ensure success! When you get clear on your goals, why you want to achieve them and the steps to take along the way, you can ensure your success Willpower Not Required Click here to download a copy of my goals sheet questionnaire to help guide you through this process. If you like this podcast make sure to subscribe and share it with a friend you know could benefit from these tips. Find more from Willpower Not Required and Fired Up Fitness: https://firedupfitness.ca/ YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA Instagram: http://instagram.com/firedupfitnesscoaching Facebook: https://www.facebook.com/firedupfitnesscoaching [episode music courtesy of purple-planet.com] --- Send in a voice message: https://podcasters.spotify.com/pod/show/willpowernotrequired/message