Fit Chat

Fit Chat

By Brandon & Sheree CobiaHealth & FitnessFitness
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Fit Chat episodes

  • EP: 11 - Sugar isn't all that sweet

    Sugar is a bigger problem than we give it credit for.  Some of the major problems are it...

    • makes you sick more often by suppressing your immune system.
    • causes chronic diseases like Crohn's Disease, ulcerative colitis, diabetes, & cardiovascular disease
    • affects your memory and increases appetite
    • overloads our liver
    • stresses you out
      • 20 min
    • EP: 10 - Gym Etiquette (Do's and Don'ts)

      Let's be clear, we want you to get to a gym (or whatever method of exercise you can do), but we want you to have (and give) a great experience once you get there.  Whether you are a newbie or a seasoned veteran, you need to be aware of some of these common mistakes that can get you labeled as "that guy or girl from the gym".  You're welcome in advance.

      22 min
    • EP: 9 - Building muscle the right way

      How to build muscle...

      1. Workouts

      · less cardio and more lifting

      · train full body

      · heavy weight with good form

      · variety of movements and training methods

      2. Food

      · eat clean

      · eat all 3 macro groups (our PureFitPal app gives you a plan so you don’t have to figure it out)

      · eat enough

      3. Supplements

      · multivitamins

      · protein shakes to fill gaps

      · creatine and glutamine

      4. Rest

      · overtraining is counter-productive

      · mental break to recharge your drive

      · cheat days

      5. Consistency - Be reasonable with your commitment and you will adhere to your plan better, creating the best possible results.

      28 min
    • EP: 8 - Rest, Recovery, Relaxation

      Rest is a discipline.  Rest is sometimes ignored and might be the missing link in your fitness gap.

      Lack of rest affects:

      • Mood
      • Stress
      • Metabolism
      • Physical performance
        1. Sleep-  make a plan for bedtime and a plan for waking up
          1. Recovery Day / Cheat Day-  do whatever recharges you
          2. Feed your senses - notice what you see, taste, hear, smell, and touch.
            1. Plan your weekly calendar - this gives you structure/time and helps create discipline
              2. 22 min
            2. EP: 7 - Financial Fitness

              1. Spending

              • baby steps
              • write it out
              • short & long term goal
              • be in agreement
              • budget

                • 2. Saving / Create cushion

                • margin for unexpected
                • 3-6 months expenses
                • women love security
                • invest in slow, boring proven methods

                  • 3. Giving

                  • most fun thing
                  • tithe/charity/random acts if kindness
                  • broke people can’t help others financially

                    • Basic takeaways

                    • numbers are finite . They need to be told what to do.
                    • small choices daily.  $5/day for 40 years = $1.29M
                    • use cash when possible
                    • negotiate everything!
                    • don’t waiver. “No” is a full sentence.
                    • all of this creates discipline
                      • 27 min
                    • EP: 5 - Supplementing your nutrition

                      Why supplement?

                      • We are overfed and undernourished. WE choose convenience over health.
                      • Gaps in nutrition (only 2% of us get our recommended amount of fruits and veggies)
                      • Heart disease #1 killer in US (we are fat and immobile)
                      • Cancer is #2 killer in US (can be helped with nutrition) 60% of cancer related deaths could be prevented
                      • Diabetes is gateway to multiple other health issues, 90% of type 2 diabetes is preventable

                        • What we recommend: Shaklee

                        • It works. 
                        • Money back guarantee.
                        • performs over 100,000 quality tests each year
                        • tests for more than 250 pesticides beyond what is required by US Pharmacopeia
                        • Meology Assessment is easiest but also have specific supplements for everything
                        • Order from purefitpal.com or the PureFitPal app
                          • 19 min
                        • EP:4 - Fundamentals of Nutrition

                          Why does it matter?

                          • Food is fuel
                          • Nutrition vs Exercise...which is more important?
                          • Lifestyle vs diet

                            • What to eat/not eat?  

                            • Balanced whole foods
                            • Live in moderation
                            • Deserts, fast food, processed food, alcohol
                            • Water intake

                              • How do you start and better yet stick with it?

                              • Cooking vs meal prep
                              • Eating at home vs dining out
                                • 18 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…