Willpower Not Required

Most dietary guidelines encourage us to eat plenty of “nutrient dense” foods to maintain a healthy weight, reduce our risk of disease and improve our overall physical and mental health. Great....but what exactly are nutrient dense foods?

Nutrient density is another buzz word that can be thrown around so often in the health and fitness space that it kind of loses its meaning. In today's episode  I’m going to talk about what nutrient density actually means, what foods fall under this category and a few easy ways to get a little more dense.

Other episodes referenced:

Tip #35 - Meal Plan Ahead

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Find more from Willpower Not Required and Fired Up Fitness:

Website: https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

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

[episode music courtesy of purple-planet.com]

Do your muscles need to feel stiff and sore following a workout to know that it was effective?

Many people think that they need to feel sore after a workout to know that they’ve worked hard enough.

This is another common fitness myth that I'd like to bust in today’s episode.  Listen in to find out more!

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Find more from Willpower Not Required and Fired Up Fitness:

Website: https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

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

[episode music courtesy of purple-planet.com]

Procrastination, we all do it…some of us more than others.

We put off doing things that we know are good for us like working out or going to the doctor for a check up.  We avoid doing things that we have to or feel like we should do like taxes or a nagging home repair.

Why do we do it?  It’s not like we receive any benefit from it. In fact we pay for it later. Procrastination often makes us feel bad about ourselves and creates stress and frustration in our lives. It delays or even outright prevents us from reaching the goals we set for ourselves.

Listen in on today's episode to learn about why we procrastinate and how we can overcome it.

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Click here for more information about learning to identify your emotions using the feelings wheel.

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Find more from Willpower Not Required and Fired Up Fitness:

Website: https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

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

[episode music courtesy of purple-planet.com]

Is organic food better for you?  Is non-organic food less nutritious or unhealthy?

In today's episode I talk about the differences between organic and non-organic foods and, of course, bust a few myths along the way.

EWG's Shopper Guide to Pesticides in Produce - https://www.ewg.org/foodnews/clean-fifteen.php

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Find more from Willpower Not Required and Fired Up Fitness:

Website: https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

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

[episode music courtesy of purple-planet.com]

In episode 79 I talked about the benefits of multi-joint or compound exercises. In other words, exercises that work multiple muscle groups across more than one joint.

Today's episode is all about Isolation or single-joint exercises. These exercises work (or isolate) just one muscle group.

I personally love compound exercises - they provide the biggest bang for your buck and allow you to work many muscles in a short period of time. However isolation exercises serve a very important purpose and shouldn't be overlooked.

Listen to today's episode to learn the benefits of isolation exercises.

Pictures and full descriptions of exercises listed can be found on the blog at https://firedupfitness.ca/blog/benefits-of-isolation-exercises/

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Other episodes referenced: Tip #79 - Get Multi-Jointed

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Find more from Willpower Not Required and Fired Up Fitness:

Website: https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

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

[episode music courtesy of purple-planet.com]

I’m not talking about those insects that spoil a picnic - these ants are inside your head and spoil a good mood. They are a cognitive distortion otherwise known as Automatic Negative Thoughts.

I talk a lot on this podcast about cognitive distortions and biases. They can cause stress and anxiety in our lives and keep us stuck, unable to reach our goals. However, once we identify them we can use them to our advantage to eliminate unhealthy habits and improve our mental and emotional health. Identified and used correctly they can help propel us forward.

Listen to today's episode to learn about Automatic Negative Thoughts (ANTs) and how you can corral them :)

If you are finding it difficult to manage your mental or emotional health, it’s so important to seek help.  Follow the links below to access support.  You are never alone and even if it doesn’t feel like it right now….things will get better...there is always a light at the end of the tunnel when you keep moving forward.

Click here for services available in Canada

Click here for services available in USA

Click here for global supports

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Find more from Willpower Not Required and Fired Up Fitness:

Website: https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

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

[episode music courtesy of purple-planet.com]

So-called "diet foods" can be very deceiving. 

They’re covered with labels reading fat-free, low-fat or low calorie and seem like a no-brainer choice when you are trying to lose a little weight.

However there are issues with including these types of foods in your diet. Listen to today's episode to learn more.

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Other episodes referenced:

Tip #2 - Make A Grab-and-Go Snack List

Tip #23 - Healthy Halo Effect

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Find more from Willpower Not Required and Fired Up Fitness:

Website: https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

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

[episode music courtesy of purple-planet.com]

Next to the shoulder, the hip joint has the largest range of motion in the body. Unfortunately prolonged sitting can cause the muscles around the joint to become tight which can lead to reduced mobility and potentially pain.

Listen to today's episode to learn about the potential issues that result from tight hips & hamstrings and ways to improve mobility and reduce your risk of pain & injury.

Click here for pictures & full descriptions of the exercises referenced in this episode. 

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Other episodes referenced:

Tip #88 - Save Your Shoulders

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Find more from Willpower Not Required and Fired Up Fitness:

Website: https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

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

[episode music courtesy of purple-planet.com]

If you normally wear a fitness tracker or smart watch you’ve no doubt noticed that one of the health indicators tracked is Heart Rate Variability.

What is heart rate variability and why should we pay attention to it?

Listen to today's episode to find out.

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Other episodes referenced:

Quick Tip Bonus Episode - Use Your Breath To Manage Stress

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Find more from Willpower Not Required and Fired Up Fitness:

Website: https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

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

[episode music courtesy of purple-planet.com]

Calcium is the most abundant mineral in the body and is required for many basic functions. It is classified as an essential nutrient because the body doesn’t produce it so it’s crucial that we make sure to get adequate amounts in our diet.

Listen to today's episode and find out how much you need for optimal health and the best sources.

Click here for the International Osteoporosis Foundation online calcium calculator

Click here for a quick and healthy calcium rich recipe

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Find more from Willpower Not Required and Fired Up Fitness:

Website: https://firedupfitness.ca/

YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA

Instagram: http://instagram.com/firedupfitnesscoaching

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

[episode music courtesy of purple-planet.com]