Health is not just about burning calories, getting stronger, or losing weight. It’s also about our flexibility and balance, which will assist us in our daily lives and can prevent injury.

In this episode, we are joined by Dr. Micah Sasser, a professional chiropractor. Micah shares some insights on the different types of stretching, the benefits of dynamic warm-ups, the ideal duration of dynamic warm-ups, and how static stretching can improve range of motion.

He also shares specific tips on improving flexibility using squats as an example and the difference between a physical therapist and a chiropractor.

Timestamps

[00:44] Micah’s background information

[02:16] What Micah loves about fitness

[03:51] The different types of stretching and warm-ups

[07:51] The benefits of dynamic warm-ups

[08:43] The ideal duration of a dynamic warm-up

[11:50] How static stretching improves the range of emotions

[13:04] What is ballistic stretching?

[17:15] Tips to increase flexibility using squats

[24:43] The 90-90 hip mobility

[28:26] How Micah helps people increase flexibility and range of emotions

[35:23] The difference between a physical therapist and a chiropractor

Connect with Micah

• Facebook: https://www.facebook.com/micah.sasser.9
• Facebook Group: ttps://www.facebook.com/groups/288639266517141/?ref=share_group_link
• Email: [email protected]

Connect with Paul:

• Instagram: https://www.instagram.com/paulfitprime/
• TikTok: https://www.tiktok.com/@paulfitprime?lang=en
• Facebook: https://www.facebook.com/paul.hanton.77/
• Hydra Fitness Community : www.facebook.com/groups/hydrafitnesscommunity/

Please subscribe, like, and share. I appreciate the support!

The human mind is our most powerful tool, but it can also be our greatest enemy. It’s amazing how many people sabotage themselves before they even begin.

We do this all the time without realizing it. We tell ourselves that we’re not good enough, smart enough, or disciplined enough to achieve what we truly want. We tell ourselves that we don’t deserve happiness or success because we simply aren’t good enough for it. This is self-sabotage at its finest!

In this episode, we are joined by Emily Kate, a Certified Personal Trainer and a Certified Nutritionist. Emily shares some insights on the meaning of self-sabotage, why people self-sabotage, and signs that you are self-sabotaging. She also explains how you can overcome self-sabotage. If you’ve ever struggled with self-sabotage then this is the episode to listen to!

Timestamps

[02:55] What is self-sabotage?

[07:25] Why do people self-sabotage?

[14:02] Signs that you are self-sabotaging

[17:31] Coaching someone to have the positive mindset

Connect with Emily:

• Email: [email protected]
• Facebook: https://www.facebook.com/groups/emilykatefitnesscommunity

Connect with Paul:

• Instagram: https://www.instagram.com/paulfitprime/
• TikTok: https://www.tiktok.com/@paulfitprime?lang=en
• Facebook: https://www.facebook.com/paul.hanton.77/
• Hydra Fitness Community: www.facebook.com/groups/hydrafitnesscommunity/

Please subscribe, like, and share. I appreciate the support!

Stress is a normal response to demands on your time, energy, and emotions. It’s a sign that you’re stretching yourself beyond your average ability to cope. Stress can be good or bad, depending on how you respond. It can motivate you to do better or make you feel overwhelmed and unable to cope.

Stress can also cause physical symptoms like headaches, muscle tension, upset stomach, and fatigue. If it's not managed properly, stress can also lead to depression, anxiety, and other mental health problems. So, learning how to deal with stress is critical to a healthy life.

In this episode, we are joined by Jillian Ricks, a Certified Massage Therapist and the Owner of Jillian’s Healing Arts Center, where she takes an Integrative Holistic approach to massage therapy, yoga, and health coaching. Jillian shares some tips on how to deal with stress. She talks about the two types of stress, the impacts of stress on our physical health, and the healthy balance between good and bad stress.

Timestamps

[00:59]Jillian Rick’s background information

[02:12] The two types of stress

[05:39]The impacts of stress on our physical health

[11:30]The internal monologue and the fight and flight mode

[19:23]Tips on how to deal with stress

[26:24] A healthy balance between the good and the bad stress

[30:03]Key takeaways on dealing with stress

• Website: https://www.jillianshealingartscenter.com/
• Facebook: https://www.facebook.com/jillianshealingartscenter
• Instagram: https://www.instagram.com/jillians_healing_arts_center/

• Instagram: https://www.instagram.com/paulfitprime/ 
• TikTok: https://www.tiktok.com/@paulfitprime?lang=en
• Facebook: https://www.facebook.com/paul.hanton.77/
• Hydra Fitness Community: www.facebook.com/groups/hydrafitnesscommunity/

Please subscribe, like, and share. I appreciate the support!

Having a positive mindset is one of the most important things you can have to be successful in life, business, and relationships. It’s not just about being happy. It’s about being able to see the good things in life.

This is because people with a positive mindset can come up with solutions when problems arise. They don’t get stuck in their head and don’t allow themselves to get down on themselves or others. They look for ways to improve instead of focusing on what’s wrong with things.

In this episode, we are joined by Amy Wiggins, certified personal trainer nutrition and mindset coach that helps busy parents prioritize their lives so that they can have more time with their kids and have more impact on their lives as well. Amy shares some insights on how the mindset can affect your physical, mental, and spiritual health, the benefits of forgiving yourself, and neuro-linguistic programming and how it relates to a positive mindset.

Timestamps

[00:53] Amy Wiggin's background information

[01:48] How the mindset can affect your physical, mental, and spiritual health

[02:43] The power of negative thoughts

[03:46] How starting your day can impact your mindset

[06:40] Reframing the negatives into positives

[12:17] Neuro-linguistic programming

[22:20] Emotional intelligence

[28:29] The benefits of forgiving yourself

[31:40] How Amy helps her clients

[36:08] Key takeaways

Connect with Amy:

Instagram: @ajwiggins7

Email: [email protected]

Facebook: @AJsPersonalTraining

Website: www.ajspersonaltraining.com

Connect with Paul:

Instagram: https://www.instagram.com/paulfitprime/

TikTok: https://www.tiktok.com/@paulfitprime?lang=en

Facebook: https://www.facebook.com/paul.hanton.77/

Hydra Fitness Community: www.facebook.com/groups/hydrafitnesscommunity/

Please subscribe, like, and share. I appreciate the support and look forward to serving you further in the future.

Negative things happen to everyone. They don't mean it's the end of the world. They don't mean you're a terrible person or that you're not worth anything. They just happen, and one day, you'll look back at them and realize that they were just a minor setback in the bigger picture of your life.  If you want to be happier, it's not enough to simply reject negative thoughts. You also have to replace them with positive ones.

In this episode, we are joined by Bonnie Hardie, a mindset, life, and gratitude coach. Bonnie Hardie is a Mindset/ Life/ Gratitude Coach based in Central Florida,  5X Amazon Best Selling Author,  Frequent International Podcast Guest and Seminar/ Workshop Leader. She Empowers Women to say "Bon Voyage" to the shackles in their mind that prevents them from living the life of their dreams.

In this episode, Bonnie shares some tips to help change your negative mindset and focus on the positive things and the habits that can help reframe the negatives into positives. Tune in to learn more on this and other exciting topics!

Timestamps

• [00:42] Bonnie Hardie's background information
• [02:15] The meaning of reframing negatives into positives
• [04:38]Tips to change your mindset and focus on the positives
• [11:38] The five-by-five formula to have a rock-solid day
• [13:35] Evening habits that help reframe the negatives into positives
• [18:39] Rock bottom to rock-solid
• [20:00] Getting ready to change your mindset
• [23:06] Bonnie’s client success story
• [27:22] Key takeaways on getting the positive mindset

Facebook: https://www.facebook.com/bonnieshardie

Email: [email protected]

Instagram: https://www.instagram.com/paulfitprime/

TikTok: https://www.tiktok.com/@paulfitprime?lang=en

Facebook: https://www.facebook.com/paul.hanton.77/

Hydra Fitness Community : www.facebook.com/groups/hydrafitnesscommunity/

Please subscribe, like, and share. I appreciate the support and look forward to serving you

further in the future.

Relying on Discipline vs Motivation

These 2 words get thrown around a lot in the fitness industry: motivation and discipline. They're often used interchangeably, but they're not the same thing. Motivation is what drives you to do something, but it's not enough to keep you going when things get tough. Discipline is what keeps you going when things get tough. It allows you to push through those obstacles and see your goals completed.

In this episode, I share the importance of motivation and discipline in achieving your goals. I talk about staying on track after your motivation fades, the biggest mistakes people make in fitness after losing their motivation, and the simple things that can help accomplish your goal.

Tune in to learn more on this and other exciting topics!

Timestamps

[02:27] The definition of motivation and discipline

[04:15] Staying on track when motivation fades

[07:52] The biggest mistake that people make in fitness

[08:33] Simple things that can help accomplish your goals

[14:00] #1 Taking small and easy actions

[16:45] #2 Cutting your goal into pieces

[18:20] #3 Finding something that you enjoy

[20:23] #4 Gaining your motivation back

Connect with me: 

Instagram: https://www.instagram.com/paulfitprime/

TikTok: https://www.tiktok.com/@paulfitprime?lang=en

Facebook: https://www.facebook.com/paul.hanton.77/

Hydra Fitness Community : www.facebook.com/groups/hydrafitnesscommunity/ 

Please subscribe, like, and share. I appreciate the support and look forward to serving you

further in the future.

Back pain is a common problem for many people. It can range from mild to severe and can affect people of all ages. Back pain can be caused by problems with your bones, muscles, ligaments, or joints.

If you're suffering from back pain, you might find it helpful to try some simple home remedies before going to see your doctor.

Today, we are joined by Linda, a personal trainer. Linda shares her story of dealing with back pain. She talks about squat analysis and how to know if something is off, the challenges that come with back pain, getting help from an expert, and the things you can do to deal with back pain.

Tune in to learn more on this and other exciting topics!

[01:16] About Linda

[02:15] Linda’s chronic back pain

[10:04] How to know if something is off

[18:18] Squat analysis

[23:54] The things that will help with back pain

[31:35] Getting help from an expert

[35:37] Linda’s recommendations for dealing with back pain

Instagram: https://www.instagram.com/paulfitprime/

TikTok: @paulfitprime

Facebook: https://www.facebook.com/paul.hanton.77/

LinkedIn: https://www.linkedin.com/in/paul-hanton/

Hydra Fitness Community : www.facebook.com/groups/hydrafitnesscommunity/

Please subscribe, like, and share. I appreciate the support and look forward to serving you

further in the future!

When it comes to maintaining a healthy lifestyle, consistency is key. Whether you’re trying to lose weight, get fit, or just stay healthy in general, consistent participation is key. If you want to stay on track, you need to be able to identify ways to make going to the gym easier. It can be challenging to think of ways to stay consistent, especially if you have a hectic schedule and have trouble finding time to go.

In this episode, I share the importance of consistency and how we can stay consistent in working out. I talk about easing into it, aiming for 80%, finding a way to remain accountable, being patient with the process, and making it a priority.

Tune in to learn more on this and other exciting topics!

Timestamps

[02:13] What consistency looks like

[03:17] Factors to consider when choosing your exercise routine

[06:59] Strategies to help you stay consistent

[07:02] #1 Ease into it

[10:04] #2 Aim for 80%

[12:40] #3 Find a way to stay accountable

[16:16] #4 Be patient with the process

[18:44] #5 Make it a priority

Connect with me on Instagram @paulfitprime

In this episode, I discuss the different factors to consider when measuring progress other than the scale.

I talk about water retention, muscle gain, and food consumed.

I also share some insights on the guidelines for weighing yourself and the other ways to measure your progress other than weight loss.

Tune in to learn more on this and other exciting topics!

Timestamps

[03:03] Reasons why your weight loss might not be changing

[03:39] #1 Water retention

[05:59] #2 Muscle gain

[07:00] #3 Food consumed

[08:16] Guidelines for weighing yourself

[10:19] Other ways to measure your progress other than weight loss

[10:54] 1- Talking about how you feel

[12:03] 2- Fitness levels

[14:23] 3- How your clothes fit

Sometimes, it can be challenging to keep your motivation going, especially when starting a new goal.

In this episode, I discuss the things we can do to regain our motivation or get back into our habits.

I talk about rewarding yourself, writing yourself a motivational letter or video, getting accountability friends or family, and taking action.

Tune in to learn more on this and other exciting topics!