Willpower Not Required

No matter how much you love exercising, long cardio sessions can get boring. In addition, as we come into fall and winter here in the northern hemisphere, indoor cardio workouts can become a necessity which can lead to some mind-numbing treadmill or elliptical workouts.

Since boredom can kill the best of intentions, today's episode includes 5 tips to help you ditch the dull cardio.

Find more from Willpower Not Required and Fired Up Fitness:

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]

Micro-nutrients are only needed in small amounts (thus the prefix ‘micro’) however they play a big role in our bodies by preventing illness and optimizing physical and mental bodily functions.

Today's episode is all about micro-nutrients and ways to maximize your micro-nutrient intake without overhauling your diet.

Find more from Willpower Not Required and Fired Up Fitness:

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]

Urge surfing is a technique that can be used to avoid acting on any behavior that you want to reduce or stop like unhealthy snacking, grabbing a second helping of dinner when you aren’t hungry or even mindlessly scrolling social media.

Listen to today's episode to learn how to use urge surfing to help you reach your health and weight loss goals.

See the visual of the cravings wave here - https://firedupfitness.ca/blog/try-urge-surfing/ 

Find more from Willpower Not Required and Fired Up Fitness:

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]

Whether you are a personal training client or a participant in one of my group fitness classes, one thing you will always hear me shout as I cue an exercise is “and don’t forget to breathe!”.

It sounds so silly I’m sure.  Can you actually forget to breathe? Well yes you definitely can.

Listen to today's episode full of breathing techniques for a safe and effective workout.

Find more from Willpower Not Required and Fired Up Fitness:

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]

This is another in a series of episodes that touch on tips to help you manage difficult emotions without resorting to emotional eating.  Go back and listen to Episode 27 and 39 if you missed them.

Those who know me well, know that I can often get stuck inside my head. Thoughts, worries, schedules, things I need to do, old conversations and future conversations can swirl around in there like a swarm of bees. The more they swarm, the more overwhelmed I feel and the more my anxiety can take hold.  When these thoughts get flying around inside there, I don’t know which one to grab and focus on and since I don’t know where to start, I don’t start (which tends to compound the problem).

Over the last few years I have discovered an extremely helpful technique for dealing with this swarm of bees and the resulting anxiety and overwhelm.  Listen to today's episode to hear more.

Find more from Willpower Not Required and Fired Up Fitness:

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]

Sugar can be a part of a well balanced diet, but as with everything, it’s all about moderation.  Today’s episode is filled with tips to easily reduce the amount of added sugar in your diet.

Find more from Willpower Not Required and Fired Up Fitness:

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]

Sometimes a goal or habit change can seem overwhelming or insurmountable.  How do you go from no regular exercise routine to working out 4-5 times per week? How do you go from a processed food diet to clean eating?  

What is the One Push Up Rule?  Listen to today's episode and find out.

[episode music courtesy of purple-planet.com]

Throwing together a quick, nutritious meal requires you to have nutritious foods in your kitchen. However, many healthy foods are perishable and don't last long making it easy to find yourself without the ingredients you need.

In today's episode I talk about some healthy, long-lasting staples you can keep in your pantry, freezer, and fridge so they will always be available to make nutrient-dense meals and snacks — even when you’re out of your typical go-to foods.

Follow the links below for a few of my favourite recipes using pantry & freezer staples

https://firedupfitness.ca/blog/15-min-minestrone/

https://firedupfitness.ca/blog/recipe-mongolian-turkey-rice/

https://firedupfitness.ca/blog/recipe-chicken-taco-soup/

[episode music courtesy of purple-planet.com]

Improving your balance is important for overall fitness and boosts everyday activities simply because it increases overall movement function and builds body awareness. Better balance also increases coordination and strength, and improves your athletic performance.

Listen to today's episode to learn how to improve your balance - willpower not required!

Click here for images of a few balance exercises to add to your day.

[episode music courtesy of purple-planet.com]

Do you find that you are better at giving advice than receiving it? Are you able to think more clearly and wisely about an issue that someone else in your life is facing than your own issues? 

Well my answer to those questions is yes and I’m pretty sure the same goes for most of you!

Why is that and how can we harness our power to give sage advice to reach our own goals?  Listen to today's episode and find out!

[episode music courtesy of purple-planet.com]