Willpower Not Required

Today's episode is about a common cognitive bias called the Frequency Illusion.  The basic idea behid it is that once you become consciously aware of something, you start to notice it everywhere.

Learn how to use the Frequency Illusion to your advantage to create new healthy habits or eliminate old habits that aren’t serving you.

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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]

Strength training has had such an impact in my life, not only with my physical health and fitness but also my confidence and mental health. Strength training should be a part of everyone’s routine and in my opinion, especially women.

Now despite the proven benefits, unfortunately many women shy away from strength training as a result of some pretty big myths and misconceptions.

So let’s bust those myths so everyone can just get on with getting strong!

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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]

Knee pain is one of the most common orthopedic conditions for which people seek medical treatment.

Today's episode contains tips on how to maintain or improve strength and stability in this impressive joint and keep you active and pain free!

Follow the link below for pictures and full descriptions of the exercises referenced.

https://firedupfitness.ca/blog/kick-away-knee-pain/

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Other episodes referenced:

Tip #60 - Get Your Head In The Game - https://anchor.fm/willpowernotrequired/episodes/Tip-60---Get-Your-Head-In-The-Game-e18h0nr

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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]

Today's episode is all about delightful discipline :)

Learn how to use delightful discipline to reach your goals and be happier along the way.

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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]

While we like to think that we are always in control of our choices, our brains however are lazy and are often making decisions on autopilot.

In fact, according to many experts on behaviour, we make the majority of our decisions quickly, under pressure, based largely on intuition, and unconsciously guided by biases. As a result, our environment and how choices are presented to us, has a huge impact on the choices we eventually make.

This is the basis of the ‘nudge theory’ also known as choice architecture.

Listen to today's episode to learn how to use choice architecture to set up your environment in such a way that healthy choices are a no-brainer.

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Other episodes referenced:

Tip #5 - Set your environment up for success - https://anchor.fm/willpowernotrequired/episodes/Tip-5---Set-Your-Environment-Up-For-Success-e10aruu

Tip #47 - Make mealtime convenient - https://anchor.fm/willpowernotrequired/episodes/Tip-47---Make-Mealtime-Convenient-e178prl

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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]

As kids, we learned all about the 5 senses - touch, sight, taste, smell and hearing. But did you know that there is a 6th sense?

I’m not referring to intuition or the ability to predict the future (or the 1999 movie by M. Night Shyamalan).

I’m referring to the sense of where our body is in space. Our 6th sense- called proprioception.

Listen to today's episode to learn about your sixth sense and a few exercises that will keep it sharp!

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Click here for pictures & descriptions of the exercises discussed.

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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]

The vagus nerve is the longest nerve in your body.

The word “vagus” means wandering in Latin. This is a very appropriate name, as the vagus nerve wanders from the brain to many important organs throughout the body including the heart, lungs and digestive organs.

Because of its influence on heart rate, breathing and digestion it forms a key part of the parasympathetic nervous system (otherwise known as rest and digest) and that’s why it is the topic of today’s episode! 

The vagus nerve plays a big role in our stress response which has an impact on our mental and therefore overall health.

Listen to today's episode to find out how you can stimulate your vagus nerve and improve your body's response to stress.

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Other episodes referenced:

Quick-Tip Bonus Episode

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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 can’t believe this is my 100th episode! I am so excited to celebrate with you.

To honour this milestone, I wanted to have a little fun. Today I’m going to talk about a few crazy and weird health myths.

Thank you so much for joining me on this ride to 100 episodes! I am having a great time and am learning and growing right along with you.

I hope that by listening to this podcast, you have gained a little knowledge, some new skills and a bunch of motivation to go out and reach your healthy lifestyle goals - willpower not required!

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Episodes referenced:

Tip #23 - Be Aware of The Healthy Halo 

Tip #62 - The Fat Burning Zone Myth

Tip #90 - The myth that you have to sweat in order to get a good workout

Tip #92 - Avoid The Ostrich Effect

Tip #96 - The myth of negative calorie foods.

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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 we ask the right questions, we will find the right solutions.

The 5 whys is a system of using questions to come to the heart of the problem at hand. It can also be used to help us define our goals and find the best path to achieving them.

Listen to today's episode to find out how to use The 5 Whys in your own life.

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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 past episodes of this podcast, I have extolled the benefits of cooking more of your meals at home. But let's be honest, it’s not like you can (or even want) to eat every single meal at home.

Eating out is fun! It’s a social activity with family and friends. It’s convenient when you are on the run and it’s a part of learning the local culture when you are traveling.

Today's episode is full of tips for how to make healthy choices when you are not eating at home.

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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]