Fitness For Freedom Tips

I have a little announcement to make before we get into the meat of the show, on our website fitnessforfreedom.com we put a little series together called 7 Days to a Healthier You, it's totally free and if you're looking for a little more structure or tactical things you can apply to your life I highly recommend it. All you have to do is click the link on our website fitnessforfreedom.com or checkout the shownotes to sign-up. Now, let's get to it!

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Q1 Denise - Is there a significant difference between lifting 10 and 15 reps, I'm afraid I'm going to get bulky if I do too many reps?

Q2 Greg - I don't have access to weights, but bodyweight exercises don't make my legs sore enough. What can I do to make them stronger or feel more sore? |

Q3 Janet - If you could, what would you tell your 20 year old self about exercise?

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For those of you that don't know Penn Jillette is a magician and entertainer. He's the vocal and boisterous half of the Penn and Teller duo and if you've ever seen him perform you know one thing for sure. He speaks his mind and is skeptical of everything. Over the course of the last couple of years he's lost over 100lbs. On the surface he did it in a way I don't typically advocate, but there are definitely some subtleties to the process that I do, which is what we're covering today so don't go anywhere.

Episode 183

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Two weeks ago I was at the grocery store, I had already been there for about 30 minutes when this happened, I was standing in the same spot for at least 3 minutes trying to make this decision, do I or do I not buy these crackers. Stick around because we are about to go through some mental game madness to see which direction I went. I already know what happened and I'm on the edge of my seat, so let's get to it.

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Bradley: Sometimes, I feel excessively sore after I workout. Usually my muscles hurt for a couple of days. What can I do to decrease the amount of pain or discomfort I feel?

April: Will doing squats make my bottom rounder?

Abdul: Is it bad for your arms to lift weights everyday?

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Most people that are able to successfully change and maintain their better or healthier habits whether it be to eat healthier, exercise more, get a better night's sleep or be more productive at work, have one thing in common, they make some sort of a plan, stick to it and roll with the punches when it doesn't work out. Whether it's planning out their meals before they go to the grocery store, scheduling their workouts for the week or having a contingency plan in place when they're at a social event when they know people will literally be throwing the fattiest and most calorically dense food directly in their faces. Obviously we have varying degrees of control over each one of these situations and today we're going to go through some strategies you can use to plan for similar situations that happen in your life. So, let's cut to it.

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Today we're talking health washing - what it is, and what you as a consumer should look out for when you're buying supposedly 'healthy' food.

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Q1: How can I get better at pull-ups? I suck at them and want to get better but I can never seem to improve. What can I do?

Q2: Will I get a nice body by having a balanced diet and doing lots of cardio, but without lifting weights?

Q3: What's the point of doing the plank exercise for longer than five minutes?

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How to do a pull-up Video

Today is a must-reads episode! We're covering Move Your DNA by Katy Bowman. Move Your DNA is an interesting take on human physiology and at the very least draws some interesting correlations between movement and your overall health - not just in terms of physiology, like reducing chance of heart disease or diabetes, but also how movement affects your bone structure, the way your muscles pull on your joints and even how movement can affect your organs. It's a book based on movement that I can really get behind, so let's get to it.

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One of the biggest problems or challenges we have as people is making a successful change in anything, this could be starting an exercise program, trying to avoid chips or cookies or maybe something as little as getting to bed at an earlier time. Of course once we decide we want to change we go in 'guns a blazing' trying to be perfect with our crazy schemes to 'get it done,' without taking into consideration whether or not the change is even realistic, let alone sustainable. Today we're going to talk about how you can use challenges as a way to experiment on whether or not a change is realistic for you, because once it feels realistic then we can talk about whether or not it's sustainable, so let's get to it.

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