• Hacking Fat Loss
  • What are our stresses?
    • Fight or flight
    • Down regulation of drenal function
    • Cortisol
  • Sleep
    • Hormone production/regulation
    • Waking up pre-diabetic
    • Quality vs quantity
  • Nutrition
    • Eat more fat to burn fat
    • Starvation & malnutrition - conservation mode
  • Exercise:
    • What is metabolism?
    • LSD vs. Interval training
    • Total calories vs % of fat
    • Why LSD on an empty stomach.

1. What is a supplemejt and when should you use one?
2. Which supplements should you take?
3. How you will know if your supplements are working?
4. Are you getting the most bang for your buck?

Hello,

I just wanted to share with everyone a new pet project of mine. If you like it, let me know. If you don't like it, let me know. If you would like to hear more, your thoughts will be good encouragement for the release of the rest. Thanks

• Intro:
• Justin
• “Welcome to The Fitness Burden, I’m Justin Smiley with my Co-Host,”
• Brian
• “Brian Turek”
• Justin
• “On today’s episode we are going to”

• Body:
• Topic #1: What is the CrossFit lifestyle?
• Sleep
• Nutrition
• Training
• Topic #2: What is the difference between working out (training) and practice
• Heartrate, anaerobic threshold vs. technique vs. strength
• Topic #3: Everything is moderation, even CrossFit
• CrossFit Games vs. everyday programming
• Games athletes vs the average Joes
• Topic #4: Realistic expectations vs. big picture dreaming
• “Play the long game”
• How can you personally become better

• Conclusion:

• - Justin
• “If you liked what you heard, please don’t forget to go over to iTunes or Stitcher and give us a 5-star rating and share us on your social media of choice.”
• - Brian
• “And leave us some feedback and comments about what you liked and what you would like us to discuss on future episodes.”

• Intro:
• Justin
• “Welcome to The Fitness Burden, I’m Justin Smiley with my Co-Host,”
• Brian
• “Brian Turek”
• Justin
• “On today’s episode we are going to address the topic of recovery”

• Body:
• Topic #1 Why are proper warm-ups and cool-downs are so essential?
• Muscles are like motorcycle tires.
• Topic #2 What happens to our muscles when we workout?
• Breakdown muscle fibers but we must build them back up.
• Topic #3 Why should we look at food as fuel & medicine?
• 150 years ago people use to look at food as medicine and their medicine was their food.
• Racecars and jet planes don’t take 87 unleaded fuel for a reason, they are high performing machines.
• Topic #4 Why is mobility so important?
• Muscle contractions shorten our muscle fibers.
• Example - Look at your relaxed hand
• Topic #5 How do you know when enough is enough? When do you pull back on the reins?
• High performance machines that warm-up properly, eat well, and mobilize never get in wrecks, right?
• Have you seen a NASCAR or Forumla 1 wreck?????
• Topic #6 Sleep is numero uno!
• Why is sleep so important?

• Conclusion:

• - Justin
• “If you liked what you heard, please don’t forget to go over to iTunes or Stitcher and give us a 5-star rating and share us on your social media of choice.”
• - Brian
• “And leave us some feedback and comments about what you liked and what you would like us to discuss on future episodes.”

• Intro: (Special Guest - Steve Smiley)
• Justin
• “Welcome to The Fitness Burden, I’m Justin Smiley with my Co-Host,”
• Brian
• “Brian Turek”
• Justin
• “On today’s episode we are going to discuss effective goal setting”

• Body:
• Topic #1 Performance goals/action goals vs. outcome/results goals?
• Why are performance goals or action goals better?
• Examples of our (Brian & Justin’s action and outcome goals)
• Topic #2 Big goals vs little goals. *** SMART ***
• What are the pro’s and con’s of big goals?
• What are the pro’s and con’s of little goals?
• Topic #3 Achieving or reaching your goals?
• Why do so many people fail?
• Tips and pointers to reach your goals?
• Measurable (yes or no) not sort-of or kind-of. Track your results
• Start your day by reiterating your goals to yourself
• Set reasonable daily objectives
• Topic #4 Accountability
• Pair up and surround yourself with like-minded people.
• The saying: “You are the average of the 5 people you hang out with most.”
• Who do you spend the most time with?
• Topic #5 Step 1 Have a plan of attack - write it out

• Conclusion:

• - Justin
• “If you liked what you heard, please don’t forget to go over to iTunes or Stitcher and give us a 5-star rating and share us on your social media of choice.”
• - Brian
• “And leave us some feedback and comments about what you liked and what you would like us to discuss on future episodes.”

• Intro:
• Justin
• “Welcome to The Fitness Burden, I’m Justin Smiley.
• • “On today’s episode we are going to look at reasons why women should CrossFit. I have with me a special quest Zoe Cangas, fitness enthusiast, CrossFit Coach etc.”

• Body:
• Topic #1 Brief summary about Zoe Cangas
• Exercise journey, past, present, and future. How does your current model differ from or resemble what you used to do?
• Topic #2 Why should women CrossFit?
• 2-3 reasons why you believe it is important for women to do more than just run on the treadmill or hop on a elliptical.
• Topic #3 What would you say to women who are afraid to get “bulky”?
• I get this a lot. “I don’t want to look like those crazy muscle-bound girls on t.v.”
• Topic #4 Why is exercise important leading up to, during, and post a pregnancy?
• Physical, mental, emotional health?
• How did your nutrition change or remain the same during pregnancy?
• Can women support a healthy baby, functioning on a paleo-esque diet?
• With your husband being a pediatrician, did he have any recommendations for you while you were pregnant?
• Topic #5 What advice would you offer to women out there who can’t seem to lose the ‘baby-weight’?
• Nutrition, exercise, lifestyle habits etc.?

• Conclusion:

• - Justin
• “If you liked what you heard, please don’t forget to go over to iTunes or Stitcher and give us a 5-star rating and share us on your social media of choice.”
• “And leave us some feedback and comments about what you liked and what you would like us to discuss on future episodes.”

• Intro:
• Justin
• “Welcome to The Fitness Burden, I’m Justin Smiley with my Co-Host,”
• Brian
• “Brian Turek”
• Justin
• “On today’s episode we are going to discuss our recommendations for how to best prepare for the 2015 CrossFit Open”

• Body:
• Topic #1 - What is the CrossFit Open?
• Why was it created? What was is it designed to do?
• Why sign up for the CrossFit Open?
• How much does it cost? ($20) Register online - watch our screencast on how to sign up on our youtube channel.
• Topic #2 - Physical
• Movement competencies
• Previously tested movements, rep schemes, and benchmarks
• Times and numbers to hit to qualify for regionals
• Practice at least the first round and/or the first couple of minutes of each workout
• Topic #3 - Mental
• How do you deal with anxiety and nervousness?
• Visualization: which movements are easy, which are more difficult?
• Watch the open release and learn from the athletes you see perform the workout.
• Pacing: where will you break and why? Time domain? (Red line or chipper?)
• Topic #4 - Nutrition
• What should you eat the night before an open wod?
• What should you eat the day of?
• Topic #5 - Have Fun
• What’s the point if you aren’t having fun? Stay and encourage the athletes that cheered you on.
• Topic #6 - Score Submission
• Make sure you log onto the website and submit your scores for verification ASAP. If you wait until the last minutes, you coaches and or box owners will be completely swamped on Monday evening.

• Conclusion:

• - Justin
• “If you liked what you heard, please don’t forget to go over to iTunes or Stitcher and give us a 5-star rating and share us on your social media of choice.”
• - Brian
• “And leave us some feedback and comments about what you liked and what you would like us to discuss on future episodes.”

• Intro:
• Justin
• “Welcome to The Fitness Burden, I’m Justin Smiley with my Co-Host,”
• Brian
• “Brian Turek”
• Justin
• “On today’s episode we are going to address the question, (Why do you even CrossFit, Bro)”

• Body:
• Topic #1 What is CrossFit? - Constantly varied, functional movement, performed @ a relative high intensity.
• What does that mean? HIIT Training, Interval training, sports & athletics training
• Topic #2 How can CrossFit benefit you?
• Novice, Average, Expert
• Athlete, non -athlete, runner, biker, powerlifter, strongman, bodybuilder, treadmill/elliptical enthusiast
• Topic #3 How can CrossFit enhance your lifestyle?
• 5k, Tough Mudder, sports, playing with your kids
• Topic #4 Community:
• Share the Burden, accountability, friendship, motivation, inspiration, dedication.
• Topic #5 How can CrossFit help you LGN?
• #1 Goal for most people is to look good naked, or at the very least feel better about the way they look naked.
• Why HIIT vs. Long, low-intensity cardio or only lifting
• Topic #6 Personal Testimonies from Brian and Justin

• Conclusion:

• - Justin
• “If you liked what you heard, please don’t forget to go over to iTunes or Stitcher and give us a 5-star rating and share us on your social media of choice.”
• - Brian
• “And leave us some feedback and comments about what you liked and what you would like us to discuss on future episodes.”

In this episode we take a closer look at carbohydrates, which ones are best and which you should stay away from. You are your own experiment. Try eating gluten-free.