Cut the Crap & Keep it Real Podcast - a no excuse approach to a healthier mind, body and soul.

Getting Fit with HIIT

with Gerald Smith

Hello, wonderful!

How is 2016 working out for you so far? Did you have goals, intentions, desires you want to complete and achieve this year? But let me ask you this, have you written them down? The only way you are really going to take action on your goals is to write them down, review them regularly and set deadlines to them. I’m sure you’ve all heard that before. I’m going to add one more thing. Put a consequence to the goal if you don’t reach it. One idea is to make your goals public, tell the world, if you don’t try to achieve them, then you’ve got to answer to the world to friends and family. How embarrassing. Another idea is to take out $1000 dollars from your bank account or another high amount you can afford. Give it to a friend and tell them only to give that money back to you when you’ve reached your goal, if you don’t they get to keep the money. That should get you motivated don’t you think!

Do you like ready books? How about listening to books. I love to read but I don’t always have the time to sit down and read a book. That’s why I love Audible.com, I download a book and listen to it while cooking or driving in my car. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

If you haven’t already done so, sign up for my free 7-day mini course to better digestion. It’s an easy way to start improving your digestion within one week. Let’s face it, we’ve all suffered from indigestion or heartburn, or we feel bloated after week. These simple tips you’ll learn in this course will start you on the right path to improving your digestion and overall health.

In today’s episode we are removing the excuse you don’t have the time to workout once and for all. My guest Gerald Smith joins me from merry old England to talk about how we can start moving our bodies, get fitter and stronger in the least amount of time.

In this episode, we talk about

* What is HIIT and what are the benefits

* How to measure intensity

* What exercises and movements can you do

* What is the rest period

* How to get the mind ready to workout

* and much more

Resources & Links Mentioned

Gerald’s  Website

Gerald on Facebook

Gerald on Twitter

Gerald on YouTube

The Fit Executive free download

Feel the Fear . . . and Do It Anyway (r) by Susan Jeffers

Listen to Episode 54

If you feel this episode has added value to you, please rate and review on iTunes and Stitcher. 

 If you do, I’ll send you a virtual hug!

Should You Detox

with Josh Gitalis

Hello and Welcome to 2016, this is the first episode of the year.

And I’d love for you to do a little happy dance with me. It’s our one year anniversary, cut the crap podcast is one-year-old today. It’s been one full year of doing these weekly episodes. So, I would love to hear from you. Either send me an email to [email protected] or send me a voice message by clicking the yellow box on the right hand side of my site and tell me, what do you like about the show, what do you think I can improve on, what topics would you like to me to cover. Share with me, because I am creating this show for you, to help you create a happier and healthier life for yourself, but you’ve got to tell me what you want or don’t want. So, again either send me a voice message via my website or write me an email to [email protected].

Do you like ready books? How about listening to books. I love to read but I don’t always have the time to sit down and read a book. That’s why I love Audible.com, I download a book and listen to it while cooking or driving in my car. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

If you haven’t already done so, sign up for my free 7-day mini course to better digestion. It’s an easy way to start improving your digestion within one week. Let’s face it, we’ve all suffered from indigestion or heartburn, or we feel bloated after week. These simple tips you’ll learn in this course will start you on the right path to improving your digestion and overall health.

Ok, the new year is here and often this is a time when we start fresh, we have goals we want to achieve and for many of us, it’s to be healthier, move more, eat better food, to cleanse and detox. Today clinical nutritionist Josh Gitalis joins me and we are chatting about detoxification, what’s the difference between a cleanse and detox, do we really need to detox, what foods can we eat and much more.

In this episode, we talk about

* Cleanse vs. Detox – what’s the difference

* Do we really need to detox?

* How are toxins harming our health

* How to eliminate toxins from your environment

* What foods help you detox

* Powerful herbs that help the detoxing process

* What you will notice first when going through a detox

Resources & Links Mentioned

Josh’s  Website

Josh on Facebook

Josh on Twitter

Josh on LinkedIn

A New Earth: Awakening to Your Life’s Purpose – by Eckhart Tolle

Listen to Episode 53

If you feel this episode has added value to you, please rate and review on 

Living with Purpose

with Rick Martinez

This is it, we are in the final days of 2015. It’s the final countdown!

Are you ready for the new year, 2016 is almost here. What your goals, your desires, your dreams for next year, what do you want to accomplish and make happen for yourself. Personally, I’m very excited about the coming year, I’ve got big plans for myself personally and in my business. I will soon share with you what’s coming down the pipe business wise. Exciting times are ahead that’s for sure.

And can you believe this is episode 52, we did it. One whole year of cut the crap and keep it real. I hope you’ve had a much fun as I have. Here’s to another year of fun, laugh, bad jokes and keeping it real.

Do you like ready books? How about listening to books. I love to read but I don’t always have the time to sit down and read a book. That’s why I love Audible.com, I download a book and listen to it while cooking or driving in my car. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

If you haven’t already done so, sign up for my free 7 day mini course to better digestion. It’s an easy way to start improving your digestion within one week. Let’s face it, we’ve all suffered from indigestion or heartburn, or we feel bloated after week. These simple tips you’ll learn in this course will start you on the right path to improving your digestion and overall health.

I have so much fun chatting with my guest this week, Rick Martinez joins me all the way from Texas and we talk about living with purpose, what to do when our fears get in the way of our purpose and asking ourselves the right cut the crap questions.

In this episode, we talk about

* What is a Bink

* Do we all have a purpose and how do we find it

* When our fears get in the way of our purpose what can we do

* Asking yourself the right cut the crap questions

* Something magical happens in each moment

* Give yourself permission to tune in and tune out

Resources & Links Mentioned

Rick’s  Website

Rick on Facebook

Rick on Twitter

https://projectbink.com/

www.thehustleblueprint.com

Listen to Episode 52

If you feel this episode has added value to you, please rate and review on iTunes and Stitcher. 

 If you do, I’ll send you a virtual hug!

Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

Merry Christmas and Happy Holidays!

Nollaig shona dhuit! that’s Merry Christmas in Irish.

I’ve got an awesome christmas joke to start the festivies

What kind of motorbike does Santa ride?


A Holly Davidson!

Do you like Harry Potter, well, I’ve got news for you. The Harry Potter series is written by J.K. Rowling and chronicles the life of a young wizard and his friends who attend the Hogwarts School of Witchcraft and Wizardry. All seven novels, from the Sorcerer’s Stone to the Deathly Hallows, are now available at Audible.com. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

If you haven’t already done so, sign up for my free 7-day mini course to better digestion. It’s an easy way to start improving your digestion within one week. Let’s face it, we’ve all suffered from indigestion or heartburn, or we feel bloated after week. These simple tips you’ll learn in this course will start you on the right path to improving your digestion and overall health.

Today we are going to have a little fun! Tis’ the season to be jolly right!

In this episode, we talk about

* How to handle the stresses of the family christmas gathering

* Irish Christmas traditions

* History of Santa Claus

* What’s the meaning of Christmas

Listen to Episode 51

 

If you feel this episode has added value to you, please rate and review on iTunes and Stitcher. 

 If you do, I’ll send you a virtual hug!

Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

Celebrating Life and Be Your Own Leader

Hello my friends.

Here we are on episode 50. 50 episodes, can you believe it! It’s been almost a year of doing weekly shows. Thank you so much for listening each week, I truly hope I am helping you and adding value and I’m also hoping you are taking action each week.

Do you like Harry Potter, well, I’ve got news for you. The Harry Potter series is written by J.K. Rowling and chronicles the life of a young wizard and his friends who attend the Hogwarts School of Witchcraft and Wizardry. All seven novels, from the Sorcerer’s Stone to the Deathly Hallows, are now available at Audible.com. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

If you haven’t already done so, sign up for my free 7-day mini course to better digestion. It’s an easy way to start improving your digestion within one week. Let’s face it, we’ve all suffered from indigestion or heartburn, or we feel bloated after week. These simple tips you’ll learn in this course will start you on the right path to improving your digestion and overall health.

So, this week’s episode is going to be a little different. I had some very sad news this past week. On this show I’m sharing my thoughts and feeling on life, those we love, celebrating and gratitude.

In this episode, we talk about

* I share personal news

* Importance of gratitude

* Reaching out and making a connection

* Are you a victim or a leader

Resources & Links Mentioned

Grieving

Gratitude

Listen to Episode 50

 

If you feel this episode has added value to you, please rate and review on iTunes and Stitcher. 

 If you do, I’ll send you a virtual hug!

Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

Lean In

with Kristin Swarcheck

Only 17 days until Christmas!!! Seriously I can’t believe Christmas is almost here and the year is almost over. I feel the older I get the quicker times passes. And happy Hanukkah to those of you who celebrate Hanukkah. It’s such a wonderful festive season, I just love it. But I think we forget to keep the holiday cheer. We get so caught up in presents and shopping and visiting family and friends that we let the joy pass us by. If you are going to do anything this holiday season, I ask that you slow down and remember all that you have. Life as we know it truly is wonderful. If you’ve got clothes on your back, a roof over your head, food and water on the table, then really, life is fecking amazing!

Do you like Harry Potter, well, I’ve got news for you. The Harry Potter series is written by J.K. Rowling and chronicles the life of a young wizard and his friends who attend the Hogwarts School of Witchcraft and Wizardry. All seven novels, from the Sorcerer’s Stone to the Deathly Hallows are now available at Audible.com. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

If you haven’t already done so, sign up for my free 7 day mini course to better digestion. It’s an easy way to start improving your digestion within one week. Let’s face it, we’ve all suffered from indigestion or heartburn, or we feel bloated after week. These simple tips you’ll learn in this course will start you on the right path to improving your digestion and overall health.

So, what are your beliefs about yourself? Do you find yourself judging you constantly, do the emotions of shame, fear and disappointment come into your thoughts often. Well, my guest Kristin Swarcheck is here today to show us how we can lean into those emotions and see ourselves as worthy.

In this episode, we talk about

* The two choices to living life

* How to lean in

* Practical ways to nurture yourself

* Why it’s important to ask for what you want

* See yourself as worthy

Resources & Links Mentioned

Kristin’s  Website

Kristin on Facebook

Kristin on Twitter

Kristin on LinkedIn

Listen to Episode 49

If you feel this episode has added value to you, please rate and review on iTunes and Stitcher. 

 If you do, I’ll send you a virtual hug!

Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

Healthy Holiday Eating

Here we are in December already, it’s December 1st and the holiday’s are on their way. So, we’ve got 31 days left in 2015. This is it, this is your last chance to reach those goals you had in mind at the beginning of the year. Did you reach them, did you start then give up or are you still working on them? How can you hustle and make shit happen in these last 31 days?

Do you like Harry Potter, well, I’ve got news for you. The Harry Potter series is written by J.K. Rowling and chronicles the life of a young wizard and his friends who attend the Hogwarts School of Witchcraft and Wizardry. All seven novels, from the Sorcerer’s Stone to the Deathly Hallows, are now available at Audible.com. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

If you haven’t already done so, sign up for my free 7-day mini course to better digestion. It’s an easy way to start improving your digestion within one week. Let’s face it, we’ve all suffered from indigestion or heartburn, or we feel bloated after week. These simple tips you’ll learn in this course will start you on the right path to improving your digestion and overall health.

Now that we are in December the holiday parties are about to begin. You might be dreading this time because maybe you feel like you can’t stay in control of all the eating and drinking. Well, today I’m going to share some tips that may help you this holiday season.

In this episode, we talk about

* Why it’s important to keep a routine

* What ‘foods’ you should avoid

* Why you need to keep your immune system strong

* Be aware what you are drinking

Resources & Links Mentioned

Immune System 

Listen to Episode 48

 

If you feel this episode has added value to you, please rate and review on iTunes and Stitcher. 

 If you do, I’ll send you a virtual hug!

Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

Osteoporosis: Eating for Bone Health

with Karen Gilman, RHN

I’m baaack! Yes, I’m home from Ireland. It was a great week visiting family and friends and catching up and most importantly visiting my grandparents who are not doing so well. But it was great to see them smile and that’s all that matters.

I would also like to wish all my american friends a very happy thanksgiving weekend. It’s a big celebration in the US, so I wish you all health, happiness and lots of food!!

Do you like Harry Potter, well, I’ve got news for you. The Harry Potter series is written by J.K. Rowling and chronicles the life of a young wizard and his friends who attend the Hogwarts School of Witchcraft and Wizardry. All seven novels, from the Sorcerer’s Stone to the Deathly Hallows are now available at Audible.com. Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

If you haven’t already done so, sign up for my free 7 day mini course to better digestion. It’s an easy way to start improving your digestion within one week. Let’s face it, we’ve all suffered from indigestion, or heartburn, or we feel bloated after week. These simple tips you’ll learn in this course will start you on the right path to improving your digestion and overall health.

Bone health, do you ever think of your bones. Is osteoporosis in your family history. Well, today holistic nutritionist Karen Gilman joins me to talk bone health, what foods we should avoid, what we need to eat and what to look for in supplements.

In this episode we talk about

* What increases your risk of osteoporosis

* What foods should you avoid

* What foods are needed for bone health

* Which supplements you should be taking

* What lifestyle choices you can make

Resources & Links Mentioned

Karen’s  Website

Karen on Facebook

Karen on Twitter

Listen to Episode 47

If you feel this episode has added value to you, please rate and review on iTunes and Stitcher. 

 If you do, I’ll send you a virtual hug!

Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.

Tired of Being Tired

with Dr. Carri Drzyzga

Dia duit, hello here I am in raining Ireland!  Well, the sun has come out a few times, but it’s mostly raining, but it’s all good, I’m having a great time here. It’s great to see my grandparents, my family  and friends.

I’ve been indulging in lots of food, all my old favourites such as boiled bacon, with cabbage, potatoes and parsley sauce, traditional irish breakfasts where everything is fried and many sweet treats and chocolate. Oh, yes. I’m being bad, but it’s oh so good.

Of course I don’t eat this way everyday, and when I vacation I do indulge, but I also know when to stop. However, when I’m back in Ireland I just let loose and have fun. And I have no guilt whatsoever. That’s the key. You’ve got to learn how to remove the guilt. That will be a topic I’ll cover in a future podcast episode. Here’s the thing, it’s only one week, I’m seeing family, I’m enjoying myself now because I know when I get back home, I’ll be getting back into my routine, hard, because I like my routine, I like working out, I like feeling good about myself, so it’s not going to be much of a chore to do so. Now, not everyone is there, some of you feel if you were to let loose for even a day let a lone a week, then it all goes to shit. It’s does take time and it does take conditioning. Again, I cover this topic on another episode.

Once I get back I’ll share with you photos of my adventures and some of the food I’m enjoying!

Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

If you haven’t already done so, sign up for my free 7 day mini course to better digestion. It’s an easy way to start improving your digestion within one week. Let’s face it, we’ve all suffered from indigestion, or heartburn, or we feel bloated after week. These simple tips you’ll learn in this course will start you on the right path to improving your digestion and overall health.

Are you tired of being tired? Do you feel like everyday is a chore because you’ve got nothing in the tanks, the only way to way up in the morning is with a litre of coffee. Well, my guest Dr. Carri is giving us some insight today into fatigue, what is making us tired and what we can do about it.

In this episode we talk about

* What is functional medicine

* What are 8 causes of chronic fatigue

* How boxing can help you

* How to get a hold of stress and blood sugar issues

* Parasites and their connection to fatigue

Resources & Links Mentioned

Dr. Carri’s  Website

Dr. Carri on Facebook

Dr. Carri on Twitter

Dr. Carri’s book – Reclaim Your Energy and Feel Normal Again!

The Slight Edge: Turning Simple Disciplines Into Massive Success* by Jeff Olson

* = affiliate link

Listen to Episode 46

If you feel this episode has added value to you, please rate and review on 

Stay Healthy While Travelling Part One

Hello my friends!

Depending on when you are listening to this, tonight Tuesday I’ll be on plane to Ireland to visit my family. I’m very looking forward to it. I’m excited to see my grandparents and all my other family members that I haven’t seen in a few years. And for next week’s show I’ll be in Ireland so I’ll let you know what I’ve been up to and how it’s going.

Audible.com is offering you a free audiobook of your choice and a free 30-day trial membership. Just go to audibletrial.com/cutthecrap and choose from over 180,000 audio programs – download a title free and start listening. It’s that easy.

If you haven’t already done so, sign up for my free 7 day mini course to better digestion. It’s an easy way to start improving your digestion within one week. Let’s face it, we’ve all suffered from indigestion, or heartburn, or we feel bloated after week. These simple tips you’ll learn in this course will start you on the right path to improving your digestion and overall health.

As we are getting closer to the holidays, my american friends will be celebrating Thanksgiving soon, and after that it’s Christmas and many other holiday celebrations and with that comes travel. And here in Canada once January hits many of us look at going south for a week or two to enjoy the sun. So I thought it fitting since I’m hopping on a plane myself to share some healthy travel tips you can try out next time you hit the road.  

In this episode we talk about

* What foods I pack before heading on a flight

* What I bring on a road trip

* Why it’s important to stay hydrated

* What supplements are important to stay healthy

* Why you should exercise on the plane

Resources & Links Mentioned

Inflight Exercises 

Listen to Episode 45

 

If you feel this episode has added value to you, please rate and review on iTunes and Stitcher. 

 If you do, I’ll send you a virtual hug!

Feel free to connect with me on twitter (@tanyafraserrhn) and Facebook.

Music credit: Dedicated (Celtic Flute Mix) by Duck.  If you like the intro music, I encourage you to listen to the entire song here.