The UFFDA! Podcast

Season 3, Ep. 6 of The UFFDA! Podcast comes from a regular listener's request!  She mentioned that we've talked A LOT about protein and some about carbs, but we haven't really mentioned a lot about healthy fats.  So, we thought it's time to change that and help all our listeners and the world get up-to-date on all things healthy fats!

Introduction to the Episode - 0:51 -->  Catch up Emily and Jordan as they dive into another nutrition topic that promises to deliver a surprising fresh take!

The Science of Healthy Fats - 3:02 --> Our culture has created a negative relationship with healthy fats by labeling people "fat".  We literally call people a macronutrient.  That's created a stigma against healthy fats, and we think it's time to set the bar straight and how healthy fats protect, function, and furnish the body.

Types of Healhty Fats & Their Benefits - 9:31 -->  There are several typs of fat that we can consume, but three are known on the health spectrum.  Tune in to find out more about these typs of fats and how it pertains to your health.

How People Butcher High-Fat Diets - 11:24 --> High-fat diets (like keto) are still very popular in our society.  However, most people butcher these diets because of the types of fats that are being consumed.  Find out why!

Using Fat as Energy - 16:41 --> Fat can be used as a great slow-burn energy source.  Jump to this point in the episode to learn more how that happens and how to create a body/metabolism that creats for fat-buring potential.

Consuming the Appropriate Amount of Fats - 22:15 --> Fat consumption is about portion control, variety, and balance.  Some people thrive off higher-fat diets, some off of lower-fat diets, but fat should be consumed nonetheless.  We talk about how to create the appropriate portions and base it off of male and female bodies along with discussing minimum fat consumption amounts.

Final Words on Healthy Fats - 30:30 --> Touching on habits and environmental habits to help you consume more healthy fats.

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.

Season 3, Ep. 5 of The UFFDA! Podcast is all action.  We kept this episode short and sweet once again so we can dive right into our topic and deliver actionable habits for you to work on IMMEDIATELY to help improve your life (of course, all while delivering our surprisingly fresh take on breathing).  Enjoy!

Introduction to the Episode - 0:51 -->  Catch up with your hosts, Emily and Jordan, and hear why they chose the subject for this episode!

The Two Rules of Breathing - 2:49 --> It's time to unveil the two rules of breathing!

Why Breathe as Little as Possible?  Why Breathe Through the Nose? - 3:47 -->  Learn all the obvious and not-so-obvious reasons why breathing as little as possible is super beneficial to your overall health!

Intentional Nasal Breathing - 7:08 --> Additional benefits of nasal breathing includes reducing stress and allowing the mind and body to calm down, but it starts with awareness and intention.

Help with Nasal Breathing - 10:27 --> Tune in for action steps on how to create more intention behind nasal breathing through habits, feedback, and analogies.

Your Homework to Improve Your Breathing - 16:10 --> We tried to keep this super easy for you so you can take action immediately (and can do so anytime, anywhere).  Jump in here to get your "homework" on how to breathe better!

Breathing as  Health Screen and Final Notes on Breathing - 18:58 --> Lung capacity arguably has the strongest correlation to longevity.  Learn more about the health screens available for breathing as we wrap up today's episode.

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.

Season 3 of The UFFDA! Podcast dives into the summer months approaching with 3 essential nutrition tips to help you stay on track with your goals aaaaaaaaall summer long!

Introduction to the Episode - 0:51 -->  Summer time is almost here (hopefully).  We've got some tips to share with you to help with the challenging (and fun) months ahead!

Essential Tip #1 - 4:04 --> We start our essential tips with hydration and how to stay hydrated as well as shedding light on the different beverages and activities that could cause you to be under-hydrated.  This is one of the simple (but not easy) tips to conquer, but by doing so your body will thank you for it from performance and feeling great!

Essential Tip #2 - 9:23 -->  The second tip comes back to (no surprise) protein!  Making sure you're consistently consuming protein and consuming enough protein.  Not only will this help you stay full and avoid overeating, but it will also help you burn extra calories!  Jump in here to find out why we chose this goal for summer.  If you want aaaaall the information and powers behind protein, make sure to check out our previous episode that we covered EVERYTHING you need to know about protein by clicking here.

Essential Tip # 3 - 14:05 --> Our third and final simplest and most impactful tip to follow this summer has us focusing on supporting local businesses and farmers by focusing on vegetables.  Adding more color to your plate not only brings life to the meal, but also brings an enormous amount of flavors and health.  This summer, choose more veggies!

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.

Season 3, Ep. 3 covers a topic that we were to as the x-factor/cheat code/backbone of how we design program at Unity Fitness: strength training.  In this episode, we debunk the myths behind strength training, uncover the well-known and not-so-well-known truths of strength training, as well as protocols to follow to incorporate it into your life!

Intro to Strength Training - 0:51 -->  We've referenced strength training in nearly every podcast episode we've done.  It's about time we discussed strength training as a whole.  Here we go!

What is Strength Training? - 2:52 --> We start with the definition of strength training and take it to a whole other level by covering who is it for and what is it for, including why we don't like strength training being called "resistance training".

The Objections of Strength Training - 10:55 -->  A lot of people say "no" to strength training for numerous reasons and objections, most of them based on false advertising and myths.  Emily and Jordan are here to set the record straight on ALL of it :).

Myth: Strength Training Will Make Me Look Like a Body Builder  - 25:37 --> This myth is almost as old as time.  Let's squash it.

The Well-Known and Not-so-Well Known Benefits of Strength Training - 30:30 -->  We start the benefits with some words from doctors as well as the more well-known benefits of strength training presented by Mayo Clinic.  We believe the future of healthcare is the gym, and it's because of strength training that this could be possible!

Recommendations/Protocols of Strength Training and Other Forms of Exercise - 38:58 --> We wrap up the episode by taking a look at the recommendations/protocols not just of strength training, but other types of exercise in general and easy ways you can incorporate strength training into your life.

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.

Season 3, Ep. 2 of The UFFDA! Podcast discusses we've brought up covering since Ep. 1 (over a year ago).  Well, the day has finally come to talk about alcohol and the effects it has on your fitness.  Remember, we're not here to bash alcohol and make this a negative episode, but to help you understand how it can effect your fitness as well as strategies to stay in control of your fitness while consuming alcohol.  Enjoy!

Introduction to A-a-a-a-lcohol and Your Fitness - 0:51 -->  We can't waste any time talking about his topic, so let's set the stage for all things alcohol and its effects for your health and fitness.

The Truth of Alcohol and Your Health and Fitness Goals - 3:31 --> Emily and Jordan go over all the topics they'll cover about alcohol and health and fitness, including the MYTHS that are surrounding effects of alcohol and how it applies to your fitness as well as emotional decisions around alcohol.

The Nutrition of Alcohol - 5:39 -->  It's time to cover all the nutrition information you need to know about alcohol including how your body metabolizes alcohol, what that means for the body's other short-term and long-term physiological functions, and what data tracking can tell you about your alcohol consumption.

How Alcohol Impacts Your Sleep & Recovery - 13:40 --> Perhaps one of the biggest effects alcohol as on the body is towards sleep.  This may be the most important segment for you to tune into on the episode!

Alcohol and Fat Loss - 17:19 -->  If you have a fat loss goal, this is the section to dive into and learn more about how alcohol inhibits fat loss and what you can do to help stay on track with those goals while consuming alcohol (hint: it's more than moderation).

Alcohol and the Science Behind Willpower and Food Choices - 20:25 --> We all know how alcohol can impact our decision-making, but do you know why that's the case?  Tune in to find out more as well as how you can use the science to help you in the future.

Alcohol and Inflammation - 23:29 --> Alcohol plays a major role in inflammation in the body.  Your body has a regular function to help itself heal.  Basically, alcohol (being a foreign toxin) creates inflammation in the body, but also takes away from your body's normal physiological anti-inflammatory (recovery) responses.

Using the Aforementioned Information to Make Better Informed Decisions - 24:43 --> Now that you've made it this far, what do you do with all this information?  Emily and Jordan now spend some time using the information and how to take action with it (knowledge + action = power).  

The Super Bowl Drinking Trick - 26:50 --> Sip the first, have a glass of water, drink the second one slowly, have a glass of water, and don't drink like an asshole.

The Myths of Alcohol and Health & Fitness - 27:42 --> There are a couple myths we need to squash and reveal the full truth behind alcohol and how it is applied to your fitness, including beers after workout and a glass of red wine a day has more heart benefits than an hour of cardio a day.

Alternatives to Alcohol and Social Pressure - 32:50 --> The non-alcoholic beverage market is SKYROCKETING.  There are plenty of options and brands available to us, with more each day.  Emily and Jordan bring light on different options and brands to incorporate into your routine and how to help in social environments that involve alcohol.

Balancing Alcohol Intake with Your Lifestyle - 38:10 --> Your hosts give some tips and tricks to incorporate alcohol into your routine while doing your best to stay on track with your goals.

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.

The UFFDA! Podcast is back with a brand new season!  This season starts off with a bang with your hosts Emily and Jordan introducing an entirely new topic to the health and fitness industry: applied fitness.  We're excited to share the information to help deliver a surprising fresh take on all things applied fitness.

Catching Up With Your Hosts 0:51 -->  It's been a bit since you heard from our hosts, let's check in!

Introducing Today's Topic of Applied Fitness - 2:39 --> Applied fitness is a new term.  Tune in to hear the general overview before we dive in.

What is "Functional Fitness"? - 3:32 -->  "Functional Fitness" became a buzzword in the industry and in mainstream media for over a decade.  It grew up and became an umbrella term, covering many areas.  Today, Emily and Jordan cover their definition of functional fitness.

What is "Practical Fitness"? - 6:38 --> "Practical Fitness" is a relatively new term coined by Dr. Sean Pastuch (a mentor of Emily and Jordan) and is more specific to the person and what they need for fitness.  Jump in here to learn more about practical fitness.

What is "Applied Fitness"? - 11:19 -->  "Applied Fitness" is a new term created by Emily and Jordan that is a more specific, intentional purpose towards THE PERSON'S real goals and a custom fitness routine/programming that can be applied to be successful.

Functional Fitness + Practical Fitness = Applied Fitness - 12:52 --> How applied fitness was born through the practice and work done through functional and practical fitness at Unity Fitness for nearly 8 years.

A Challenging Story From 8 Years Ago... - 15:20 --> Before Unity Fitness opened, Jordan was challenged by a Small Business Development Coach on why Unity Fitness is different or better from any other gym.

How Our Applied Fitness Has Evolved Over 8 Years - 17:33 --> Our ability to practice applied fitness has evolved because of two main reasons: education and experience.  No one else has the education and experience our team has through the specific topic of applied fitness.

The Best Recipe for Applied Fitness to Work - 19:10 --> The two biggest factors for applied fitness to work is getting to know the real person and their goals (specifically why those are their goals) and intention behind the steps of the custom fitness program.

Final Remarks on Applied Fitness - 22:58 --> Applied fitness is applying fitness to your sport, everyday life, and your goals with your lifestyle, experience, and body in mind.  It's how we do things at Unity Fitness!

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.

Our first sub-15-minute episode!  Non Exercise Activity Thermogenesis is your primary tool for baseline cardiovascular needs, perhaps longevity and independence, and for weight loss (outside of nutrition).  Read that again.  Now go and listen to the episode! 

Introduction to today's episode: What is NEAT?! 0:53 -->  We're going right into NEAT, what it is, and why it's important to your overall health and fitness.

How Much Energy Does NEAT Make Up? - 2:48 --> The logical thought is that exercise burns more calories than anything else, however NEAT actually makes up the largest portion of energy used (calories burned) per day.  Tune in to find out more information on how NEAT uses your energy each day.

The Person Who Doesn't Do Enough vs. The Person that Does Too Much - 6:20 -->  Let's compare two scenarios: the client who does hours and hours of cardio and spends all of their time in a gym, and the person who doesn't do much of anything.

NEAT is Your Baseline Cardio Health - 7:33 --> No need to do endless cardio or intervals until you puke.  To build better baseline cardio levels and overall endurance, NEAT is your answer!

The Minimal Effective Does, Lifestyle, and NEAT - 10:34 -->  NEAT is one of the easiest things to accomplish to reach your goals.  It can be done ANYWHERE and it also shows significant data towards a longer, healthier life.  Make sure to tune in to find out your "get-out-of-cardio-free-card" as it pertains to NEAT as well.

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.

This week's episode dives into a new concept for most of our listeners, and it's one that is sure to make a stay.  We know about the "minimum effective dose" when it comes to medicine, yet we seem to avoid it through health and fitness (and exercise).  As a culture, we think more is better.  We're here to set the story straight that more is almost never better, but better is better, ESPECIALLY when it comes to your health and fitness.

Introduction to today's episode 0:55 -->  We dive straight into WHY covering this topic is incredibly important for your goals and the rest of the world to hear.  Sit back, take a breath, and get ready!

What is the Minimum Effective Dose? - 2:41 --> If medicine follows a minimum effective dose, it only makes sense that your health and fitness should as well.  Time to dive into the what and why the Minimum Effective Dose (MED) is and how you make time for it and become more efficient towards accomplishing your goals.

New Research About Cardio and Weight Loss - 7:20 -->  There's new research out showing that exercising just through cardio may not be the appropriate solution if your goal is weight loss.  Check out this timestamp to find out why, along with learning how to burn more calories per day WITHOUT ENDLESS EXERCISE.

The MED of Strength Training - 10:16 --> The research and science behind strength training continues to show it's the best solution for long-term weight loss, longevity, and life performance.  We take a moment to cover the science as well as the MED of strength training.

The MED vs the Maximal Recoverable Dose (MRD) - 11:30 -->  The opposite side of the spectrum of MED is the MRD.  Learn more about MRD and how to find yourself somewhere closer to MED for your health and fitness.

What is Your MED? - 16:55 --> Finding your MED is achievable.  And (no surprise), it's actually easier than you think!  We dive into what a strength training program could look like.

The MED Blueprint/Formula for Fat Loss and Strength Training - 25:00 --> Emily and Jordan discuss a future project through the show and gives you the MED Formula for both a goal of fat loss and a goal of strength training.

Final Words on MED and How Unity Programs MED for Each Goal/Person - 28:30 --> The MED might seem like less work is involved from a coach to program.  To an extent, it is, but the coach is also more precise and exact on his/her prescription so there's more intention behind our habits and tasks that we need to accomplish.

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.

S2.E25 covers an incredibly important topic: habits (and our addiction to our habits and routines).  When we get into habit loops, our brain goes on auto-pilot and we tend to do things without our conscious awareness.  You and your brain don't have to work as hard (it's a win-win), but what if those habits are detrimental to your goals and health?  Wouldn't it make sense to make the effort into establishing good to great habits then?  This discussion can get emotional - so be ready (it even got Jordan to drop another "F-bomb? (whoops!)!

Introduction to today's episode 0:55 -->  An early-morning recording of the Podcast has a little discuss on mouth-breathing to lead off the show and get into WHY we chose this topic for this episode.

How to Build Easy Habits - 3:11 --> Habits are easiest to build when you are aware of the emotional meaning attached to them AND one other very important piece.  Tune in to find out what it is.

The Golden Rule of Nutrition - 6:12 -->  The golden rule of nutrition is one we use often to help build habits.  We discuss this important "rule" and why you need to hear it.

Habits can be Attached to Emotions - Use Them! - 9:30 --> Habits are learned faster and hold better when emotion is attached to them, especially when we are aware of them.  This is why it's important to establish positive, affirmative emotions (and not negative emotions) to these habits.  We discuss the science behind how this works and you can make it work for you and your goals. 

The Habit-Stress Loop - 14:28 -->  This is when we get into the tough, touchy stuff...You can build habits that help tackle emotions and avoiding a habit-stress loop that we are all stuck in.  The important piece though, is the recognize the true root of your stress.  Jordan and Emily take a deep dive in how you can look into this for yourself and find the true root of your stress and how you can help yourself through it.

The Addiction to Habits and The "Easy Button" - 19:15 --> It's no surprise that we are addicted to habits - our brains are literally wired to do so, which is why they are so easily formed.  The "easy button" you have access to can heavily contribute to building habits without our awareness, starting a tricky domino effect that could lead to results you're not happy about.  Rather than always hitting that "easy button" though, the work required to persevere or choose a slightly harder route THAT WE ARE AWARE OF, helps establish better, affirmative habits and is more rewarding for the long-term.

Stacking Positive Habits and Becoming Addicted to Them - 22:16 --> Stack several good habits together and pay attention to how you feel, because it's those changes you need to be aware of and becoming more addicted to, intentionally.  This will help you create the "second nature" feeling of great habits that continue to help you feel better!

The Power of Accomplishment and Confidence - 25:29 --> The positive emotions we're referring to in the health and fitness scenario is the sense of accomplishment, confidence, and control.  We use these words often with our clients and now we're sharing them with you so you can search for them too.

Final Words: How You Do Anything is How You Do Everything - 28:26 --> The little things matter.  Being intentional about those little things, especially the ONE THING, can be the domino effect you need to transform your life.

PS if you or someone you know needs to talk to someone, please reach out so we can help!  We are here for you!  Find us on social media or send a email over to [email protected] .

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.

S2.E24 brings back a special guest to the show is also a HUGE FAN of the show: Anton Snyder.  Anton is a former Strength and Conditioning (S & C) Coach that still holds a TON of knowledge.  He's a military veteran, a nurse, a father of two, and an OUTSTANDING human being.  We are honored and grateful in many ways to know him and have him on the show.  Enjoy!

Introduction for Anton 0:55 -->  Meet our special guest, Anton Snyder!  Learn how Anton and Jordan met nearly 10 years ago and his journey from starting as a personal trainer to being a nurse manager that he is today as well how he's keeping his *S & C knife sharp" with "real fitness' to help the world!

Parallels of Anton's S & C Experience Being Used in Healthcare Today - 17:26-->  From his college education and his experience as a coach, find out how Anton's experience as a coach has helped him be the best nurse manager he can be.

What Makes a Great (S & C) Program? - 21:18 -->  The hosts ask Anton what makes a great S & C program.  From integrity, to protocols, to principles, and to overall performance, tune in here to find out how real, genuine programs are designed.

The True Foundation of Movement and Performance - 27:20 --> There's a layer as part of the movement hierarchy of a person that most coaches and people don't know about.  Check in to find out what that extra layer is and how it's used for clients and athletes.  The conversation spurred a great quote from Anton's military experience: Only be as hard as you have to be.

Changing Behavior and Building Habits - 33:50 -->  Sometimes showing up is the hardest part, but showing up is still a habit.  Dive into this segment to hear the coaches discuss habits and routines that are part of the process that lead to greater outcomes.

Recovery and Capacity (Sleep, Diet, and Stress) - 35:20 --> We dive into more about the hidden layer of movement/performance hierarchy and how the focus on this layer helps improve everything else in your health and fitness.

Celebrating and Appreciating the Small Things and Wins in Life - 41:00 --> When you get caught up in the outcome of your journey, you miss out on the process...and it's in that process where all the daily wins, however big or small, are happening.  Tune in here to help yourself pay more attention to the process so you too can capture those small wins.

Final Notes with Anton - 41:00 --> Closing words and remarks to today's episode.

And if you're looking to get started with exercise or on a health and fitness journey, we try to make the starting point as easy as possible.  If you want guidance and mentorship through the journey, set up a free consultation with us by clicking here.