Fit Chat

Fit Chat

By Brandon & Sheree CobiaHealth & FitnessFitness
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Fit Chat episodes

  • EP: 21 - Summer Routines

    1. Create a routine and stay it in  

    • Sit down and talk through what days will look like
    • Allow for more rest but not laziness
    • Summer is a time that new goals can be achieved
    • Find ways to get outdoors and be active
    • Importance of waking early-ish

      • 2. Get active

      • Join gym with kids/teen (PureFitPal app)
      • Workout together at home
      • Plan activity with friends that is active (swim,
        • canoe, trampoline, bounce house)

        3.  Eat well

        • Kids at home eat a lot!
        • Keep healthy snacks
        • Separate out snacks for portion control
        • Eat healthy breakfast to get metabolism going and improve mood

          • 4.  Set goals

          • Depending on kids interests/sports…hone in on a skill…get extra coaching
          • Teach them financial literacy
          • Progress them spiritually & relationally
          • Find ways to get kids involved in home maintenance
            • 22 min
          • EP:18 - Recovery tips - returning to a normal state of health, mind, or strength.

            Mental

            • Dialogue with yourself
            • Get feelings out
            • Plan the week
            • Clear out clutter
            • Get off social media
            • Get that outfit/pedicure

              • Relational

              • Away from/surrounded by groups of people
              • Go on a date
              • Get a friend of the same sex u can tell everything to
              • Get to church

                • Spiritual

                • Sunday/7th day
                • Read verses on it

                  • Physical

                  • Sleep- no better way to  recover- muscle repair, increased oxygen, normalize hormones, cell regenration
                  • Rest day/s
                  • Active rest/stretch
                  • Cheat meal
                  • Change your workout type/days/intensity/speed/weight
                  • Massage
                    • 27 min
                  • EP:17 - Introducing Kids to Weight Training

                    Why? 

                    1. Kids these days are more sedentary 

                    2. Builds postural strength

                    3. Improves coordination

                    4. Helps prevent injuries

                    5. Improves power, speed, indurance, coordination, and self-confidence

                    6. Improved blood lipid profiles


                    How? 

                    Don’t start too young.  Need to be able to follow directions and have proper technique.

                    1. Teach good posture and safe form. Always supervised.

                    2. Start with light weights until form is good and increase

                    3. Keep it simple

                    4. Have patience. They are just learning and their bodies have to learn


                    When? Choose a time that works with your schedule and your child’s schedule. Don’t over-train them.

                    -Easy to over-train your kid in such a competitive day and age.

                    -Make sure they have time to rest


                    ...

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                    16 min
                  • EP: 16 - Creating a plan that you'll stick with
                    • Define the problem
                    • Collect and analyze the data.
                    • Clarify and prioritize the problem.
                    • Write a goal statement for each solution.  Habakkuk 2:2-3: “Write this. Write what you see. Write it out in big block letters so that it can be read."  
                    • Implement Solutions: The Action Plan. Penalty/reward
                    • Monitor and Evaluate.
                      • 23 min
                    • EP: 15 - Protein Shakes

                      Why?

                      1. Ensures a balanced meal

                      2.  Keeps weight in check/muscle retention

                      3. Creates focus/discipline

                      When to consume it depends on the goal

                      What type?  What we recommend?  https://us.shaklee.com/Nutrition/Ready-Set-Wellness/Ready-Set-Wellness-Bundle/p/89599

                      1. Soy? Whey? Pea? Rice? etc...

                      2.  Choosing brands

                      3. Quality control/bioavailability

                      22 min
                    • EP: 14 - Investing

                      To put into something, expecting a better result than what you had. 

                      1. Establish a plan

                      2. Start

                      3. Diversify

                      4. Adjust/rebalance

                      5. Ignore the noise

                      Where we invest our time & money reveals what we value.

                      23 min
                    • EP: 13 - The PureFitPal App

                      Download the PureFitPal App on the App Store or Google Play.  Learn more at https://purefitpal.com/

                      Weekly Video Workouts + Custom Meal Plans + Personalized Supplement Recommendations…in an app anyone can use and afford.

                      1.  Why did we build the PureFitPal App?

                      2.  How is it different?

                      3.  What does it include?


                      25 min
                    • EP: 12 - Cleanse your way to better health

                      1. What is a cleanse?

                      2. Why cleanse?

                      3. When should you cleanse?

                      4. How to cleanse?

                      5. What we recommend… 7 day Shaklee Healthy Cleanse 

                      - https://us.shaklee.com/Nutrition/Targeted-Solutions/Cleanse-%26-Detox/7-Day-Healthy-Cleanse/p/21318?categoryCode=14011

                      - Feel better in one week. Guaranteed.

                      23 min

                    About Fit Chat

                    From the publisher's feed

                    Your overall fitness is not just about exercise and nutrition, but encompasses your physical, mental, spiritual, relational, & financial fitness. Join this husband/wife duo, Brandon and Sheree…