Fitness For Freedom Tips

If you're like a small percentage of people you've taken advantage of your ability to change your habits and fit exercise into your everyday life for a long enough time you can officially call yourself an advanced exerciser. This is good news! Your body and life are probably remarkably different because of it. However with 'advanced exerciser' status there are often things that get overlooked, because you become comfortable in the way you do things. This is the list of the top 3 mistakes advanced exercisers make and how they improve them.

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Kara - What are the proper techniques for long distance running?

Thomas - What exercises are the best to build a broad chest and shoulders?

Tegan - How many days of rest does a muscle need to recover?

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One of the most common questions I get are some variation of, how can I lose more fat, how can I be more toned, how do I make my muscles show more. The end result of this question is how do I make my muscles more visible or how do I increase my definition. Of course losing fat is really important to improve your definition, but so is growing your muscle. Today we're going to give you one actionable tip that can help you activate more muscle fibers and help them grow.

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From our stats on the backend I can tell we have a lot of new listers to the show, thank you for joining us and coming here to get some of your fitness information. Most people that listen to the show are relatively new to exercise and sometimes when you're first starting out you can feel a bit overwhelmed with information and you may not know where to start. I want to help you fast track a little bit, because if we can speed you over that initial hump, then you can see results a little more quickly and quick results will always help motivate you to continue and are especially important on the front end. Today we're covering the top 5 mistakes I see beginner exercisers make.

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When it comes to fat loss is it better to run faster for short distances or slower for longer distances?

Should I skip eating breakfast to lose fat?

How do I lose my leg fat?

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I was browsing Quora the other day when I saw this question posted, why do some people that train look like bodybuilders and others look like athletes? I thought this was an interesting question to tackle because although a lot of people say all they care about is being healthier and more functional I think deep down a lot of people care about how they look as well and how you structure your program can change how you look or determine how you look as long as you consistently do it, that's what we're talking about today.

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Today is a must read episode and we are covering Extreme Ownership: How U.S Navy Seals Lead and Win by Jocko Willink and Leif Babin. Although this is technical a leadership and business book, I think most of the lessons from it can be extrapolated and applied to anyone's life, because even if you don't run a business and even if you aren't in charge of managing any people, you're still in charge of you and you're still in charge of managing your life and all the complexities in it, if you want or need to feel more in control of your life listen to this episode and then immediately get this book.

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Book Link - https://www.amazon.ca/Extreme-Ownership-U-S-Navy-SEALs-ebook/dp/B00VE4Y0Z2

Pain Episode - https://fitnessforfreedom.com/episode-208-using-a-pain-point-to-make-a-change/

7 Habits - https://fitnessforfreedom.com/episode-27-must-read-the-7-habits-of-highly-effective-people/

Double Feature Questions from Jeanine:

I suffer from hormone imbalance. I found taking certain supplements prescribed by my naturopath and eating a balanced diet helps with managing the fatigue, appetite and discomfort. However, I find it hard during my menstrual cycle to really push myself during workouts, and to be honest I am glad if I just show up. Do you have any strategies for your female clients during this time? In a few weeks I will undergo surgery to my sinuses. The doctors recommends not exercising until 2-3 weeks after recovery. Even after this period "excessive exercise" is to be avoided. The main goal is to keep my heart rate low to avoid an increase in swelling and potential bleeding. What is your recommendations to maintain my pre-surgery condition while slowly transitioning back to full exertion in my workouts?

Gary:

Hi Jonathan I love the show and find it very helpful in keeping me motivated and at least a little bit consistent getting to the gym. I'm not sure if you're the right person to ask but my question is this, I wake up at a reasonable hour, but can't seem to get out of bed in the morning how can I force myself to get out of bed?

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About 6 weeks ago we started advertising on Facebook for our in-home personal training services here in Ottawa. Our marketing strategy is pretty simple, we show our audience an effective exercise for something specific like posture or give them a useful fitness tip they can use in their own workouts, at the end of the video we have a form people can fill out if they want us to contact them for more information about exercise in general or about personal training in their home. In the last couple of weeks something very interesting has started happening, before I can ask the person anything about them or the fitness questions they have, I get some variation of this response, 'You know what, I'm really swamped right now and I don't have time to exercise, call back some other time. From my experience this is code for, don't talk to me ever again.

This is a really common occurrence, common enough that I decided to do a whole show about it, if you're having trouble finding the time to exercise you should listen to this episode because it's short, sweet and is going to give you some strategies that you can use right away no matter how busy you are.

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A really common question I get from people is, 'what exercise should I do for this?' or 'what exercise is good for that?' and the truth is there is really no one good exercise that's good for one singular result, what's more important is how frequently you do the exercises, how you lay it all out in your program or the combination of all the exercises you do together is really the best way for you to get the results that you're looking for, whatever they are. Today we're going to talk about how to design a basic strength training exercise program, the different exercises that should be in it and how to put it all together. If this sounds like something you want, don't go anywhere.

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