Month: January 2018

Weekend Workout – Turning Squats into a Total Body Exercise

Want an exercise that works multiple muscle groups simultaneously? Then you need compound exercises and this edition of the weekend workout just happens to be full of them. After you complete one circuit of the squat variations below, you’ll know that they’re much more than just leg exercises.

Head to the ETT YouTube channel (link) if you need further instruction on several of the exercises listed below. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 16-24 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

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Addicted to Fitness Show Notes – Raw Water Debate & Dietary Migraine Triggers

Good day! Thanks for joining us for this week’s show recap. Hopefully, you’ve already listened to this week’s episode in which Nick and I talk about a new health trend that’s been popping up, as well as food triggers for a fairly common ailment.

Before we get into that though, we do a quick training recap.

My training recap is pretty concise – a whole lot of nothing. Yup, nada, squat, zilch, zippo. It’s temporary as we make our little munchkin our priority. She brings her own set of physical demands though!

Nick, on the other hand, has been doing some new and exciting fitness activities, specifically taking a TRX training course at Better Everyday in Orlando, FL with Master TRX instructor Trevor Anderson. What is TRX? Well, it’s a brand that’s most well-known for selling suspension training equipment. Though Nick has been familiar with the training, this was his first course on the subject. He learned the TRX foundational movements (plank (primary), push, pull, squat, lunge & rotation), proper equipment setup, numerous exercises and progressions for clients’ workout.

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Now for the real meat of the podcast…

I’ve been hearing rumbles about a health trend in a number of places, especially social media. On this episode of ATF, we’re digging in and learning about whether there’s anything legit to the trend of Raw Water.

Raw water is defined as, “crystal clear water, brimming with beneficial bacteria & minerals from the earth.”

Sound appealing?

I was extremely annoyed with this idea, but Nick went even farther and described the whole thing as very dangerous. Why?

The article gets into it a bit more, but in short, water filtration is a positive development for our country for a reason. Pollution and the natural, harmful, bacteria in various bodies of water, make drinking unpurified water, basically, stupid.

I invite you to remember playing the popular computer video game from the 1980s, the Oregon Trail. How many times did your little pioneer family get sick and die from dysentery? That is one of the possible consequences of drinking unpurified water. As Nick reminded me, believe it or not, dirty water kills thousands of children every day (source).

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Approximately 37 million people in the U.S. suffer from migraines (source)

Our second main point of discussion is migraines – oh those dastardly headaches (though they include a lot more than an aching head in many instances).

Migraines are something a significant portion of American suffer from. I even get a few a year, usually brought on by stress. In addition to stress, hormones and diet have been cited as probable triggers for migraines.

Nick discovered an article on Healthline.com that discussed dietary triggers & treatments for migraines. Several dietary triggers for migraines include:

  • Coffee (any caffeinated beverage)
  • Aged Cheese
  • Alcohol
  • Processed meat

If you’re evaluating your diets and starting to worry, be sure to take a closer look at that article for additional details. Then, take comfort, as there are also some dietary treatments/supplements:

  • Butterbur (herbal supplement)
  • Coenzyme Q10
  • Folate
  • Magnesium
  • Riboflavin

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Don’t forget to visit our ATF Podcast Facebook page for exclusive content and please give us a rating & review in iTunes if you haven’t done so already.

Also, be sure to take advantage of the awesome 20% off promo code (“ATF”) from our sponsors, The Hemp Coffee Exchange, so you can stock up on some tasty, and nutritious, coffee – just the ticket for kicking off 2018.

Links for this week’s episode

iTunes: https://itunes.apple.com/us/podcast/addicted-to-fitness-podcast/id1121420986?mt=2&i=1000399875722

Soundcloud: https://soundcloud.com/nick-burch-702220833/raw-water-dietary-migraine

Website: http://addictedtofitness.libsyn.com/raw-water-dietary-migraine-triggers

Weekend Workout – Yooooouuuu, Your Core Will Be On FIRE

I’m bringing you another core centric superset workout this week. For those that need a refresher on supersets, they require you to perform a desired number of repetitions for 3 separate exercises in succession. As if core exercises weren’t challenging enough, these exercises will all be executed from the plank position. That means you’ll need to utilize much more than core muscles to complete the workout.

Performing five 10 rep supersets of this workout will help improve strength in your ENTIRE core, not just your 6-pack (rectus abdominis). Don’t forget to warmup and modify the workout to match your fitness level.

Let us know in the comment section below if you completed this or any weekend workout. ENJOY!

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Addicted to Fitness Show Notes – From the Vault: Our Very First Fitness Podcast

We take the Addicted to Fitness DeLorean all the way back to the very first podcast I every produced almost two years ago. The podcast was known as the ETT Wrap Show in those days and in this week’s throwback episode my cohost at the time, Tyler Knox, and I describe what we would be “rapping” about on a weekly basis.

You will hear how the development our current format of recapping our previous week’s training and debating pertinent health topics. You will also get to hear about the evolution of ETT from weekend bootcamp outfit to concierge personal training business. It’s amazing to see how much ETT and the podcast has grown in just two years.

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One of the topics discussed on this old school episode is how I developed my approach to fitness. I encourage you to go back and check out the very first post on elementaltampa.com to hear all the details, but the short version starts at Amir’s Academy of Martial Arts. Upon graduating from college, my physical & mental health began to wane due to lack of activity and motivation. I finally got fed up with the way I looked & felt and walked into Amir’s. That’s where I regained my fitness and learned that helping others recapture their fitness was my passion.

We also debated the news article involving the World Health Organization’s (WHO) listing of red meat & processed meats as possible carcinogens. It should be noted that even the WHO mentions that their listing, especially for red meat, is based on limited evidence. However, that didn’t stop news outlets & plant-based diet promoters from shouting their listing from the roof tops. I believe Chris Kresser does a great job explaining how weak the link between red meat and cancer in this article on his site. I recommend you read it and make your own conclusion.

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After the red meat discussion, we touch on more dietary recommendations including my own. I mention that due to my own personal experience and through the nutrition research I’ve gathered, a low-carb approach to nutrition is the best way to lose weight/keep weight off. If you reduce that amount of sugar and grain products you consume you can reduce the production of insulin and other digestive hormones that play a large part in helping you maintain a healthy weight.

The final topic of our very first podcast is one that Shannon and I recently talked about in our 2018 Biggest Health Trend Predictions episode, which is the importance of dietary fat. This marks the start of my dedication to being “fat fueled” and ultimately led to Tyler and I taste testing bulletproof coffee in a later ETT Wrap show, which was one of our past “from the vault” episode, if that makes sense.

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Speaking of coffee, please check out our great sponsors, The Hemp & Coffee Exchange. Visit hempcoffeeexchange.com to learn about their awesome products and WHEN you buy some of their coffee, use the code “ATF” to get 20% off your purchase.

If you haven’t done so already please give us a rating and review in iTunes and/or on the Addicted to Fitness Podcast Facebook page. Thanks in advance and stay healthy this week peeps!

Links to this week’s episode

iTunes: https://itunes.apple.com/us/podcast/addicted-to-fitness-podcast/id1121420986?mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/from-the-vault-our-very-first

Website: http://addictedtofitness.libsyn.com/from-the-vault-our-very-first-fitness-podcast

 

Weekend Workout – Make Real Progress with this Progression

The burpee is a compound movement that will provide you with a total body workout without the need for any equipment. The burpee progression below is a great way to ensure that you are practicing proper technique while simultaneously providing a challenging workout.

Between the squat, plank, push-up and jump you’ll definitely hit every muscle group in your body with this workout. I recommend performing 5 reps of exercise(s) in succession followed by 90 seconds of rest. Don’t forget to warmup and modify the workout to match your fitness level.

Connect with us on social media and share pics/videos of you performing this or any weekend workout (FacebookInstagram or Twitter). ENJOY!

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Addicted to Fitness Show Notes – Predictions on the Biggest Health Trends of 2018

Happy New Year!

We’re sharing our predictions on some of the big health trends for 2018 in this week’s episode.

Before we get into our best guesses at some of the hot buzzwords you’ll be hearing more about, we want to remind you to head over to our podcast Facebook page for some exclusive content. SPOILER ALERT! We posted a Facebook Live taste test of the junk food flavored ONE bars.

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In sharing our training recaps, Shannon reveals that she is still searching for an opportunity to get back into her yoga home studio, Bella Prana. In the meantime, some walks with Ella, and occasionally our spastic dog Jaz, along the Tampa Riverwalk has been a sufficient way to get some activity in there. Fingers crossed she’ll squeeze a ride on the Peleton in before the week is out.

I, on the other hand, was working training clients, which I’ve only really stopped doing on Christmas Day. With some clients still on holiday, it’s been a lighter training week, but new prospective clients are setting up their intro workouts. Hopefully, in the next week, we’ll be adding a few new members to the ETT community.

I also bought myself an early birthday gift and registered for a TRX certification course. TRX is a brand that focuses on suspension training, which uses only bodyweight & gravity as resistance. I’ve introduced every client to TRX and they have loved it because it is low impact, but super challenging, making it good for clients of any fitness level. Needless to say, I’m super stoked to be going to this course.

Sometimes the only weights you need to get a great workout is your own body weight — Repost from @tampastrength using @RepostRegramApp – TRX training uses only your body weight to help you build core strength, enhance cardio capacity and improve flexibility. It's also a great piece of equipment for those with movement limitations.⠀⠀ ⠀⠀ Stop by Tampa Strength today and let one of our trainers show you how beneficial TRX training can be. Let's get that core ready for beach season! ⠀⠀ ⠀⠀ •⠀⠀ •⠀⠀ •⠀⠀ •⠀⠀ ⠀⠀ #personaltraining #semiprivatetraining #health #nutrition #fitness #fitnesscommunity #diet #exercise #fitfam #fitnessaddict #gym #gains #trx #functionalstrength #core #stability #mobility #movement #workout #Tampa #tampabay #tampafl #tampafitness #southtampa #healthytampabay #igerstampa #ETTampa #tampastrength

A post shared by Nick 👊Elemental Training Tampa (@ettampa) on

Let’s get into the 2018 health trend predictions:

  1. Resurgence of Dietary Fat – Low fat and Fat-free diets and products are starting to be seen as a hindrance to proper nutrition. Even recent USDA Dietary Guidelines removed their dietary cholesterol limitations.
  2. Sleep Optimization – Research comes out regularly about the importance of sleep and how the lack of sleep can lead to weight gain, anxiety and a weaker immune system. The entire industry around sleep optimization has become far more prevalent (pillows, mattress, etc). Shannon referred to how many aspects of our culture (technology, stress and pace) is turning us all into “sleep zombies.” Nick dropped a statistic from Chris Kresser’s podcast around 100 million Americans having pre-diabetes or Type 2 diabetes.
  3. Mindfulness – Living in the moment and being aware of your environment sounds easier than it actually is. However, it’s a rare habit in our country. Teaching children mindfulness is becoming particularly popular as research and organizations are emerging to prove how helpful it can be highly beneficial.  Shannon’s yoga training included a lot of mindfulness training, but both she and I have been working to improve our mindfulness through activities like meditation.
  4. Self-Care – Truly taking and making time for your own development and care (e.g. sitting & reading a book, going for a walk in the woods) and focusing on yourself, is so important. This is especially true for caregivers. People deplete their energy and then sadly think something like a week-long vacation is going to fix it. The reality is that the “vacation method” is similar to cramming for a test the night before – it’s going to fail. Shannon’s go-to self-care practice is yoga or the basic physical activities for early morning  (ritualistic morning practices).

Honorable mention trends – gut health (past ATF episode link) & boutique fitness

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Thanks for listening – Please rate, review and share – Like & follow the Addicted to Fitness Podcast Facebook page

Links to this week’s episode:

iTunes – https://itunes.apple.com/us/podcast/predictions-on-the-biggest-health-trends-of-2018/id1121420986?i=1000398835381&mt=2

Soundcloud – https://soundcloud.com/nick-burch-702220833/predictions-on-the-biggest

Website – http://addictedtofitness.libsyn.com/predictions-on-the-biggest-health-trends-of-2018