exercise

Addicted to Fitness Show Notes – Natural Flu Prevention Methods

Chances are that you or someone you know were affected by the flu in recent months. The 2017-2018 flu season was so devastating that Shannon and I decided to share any helpful information we could find on combating it on this week’s Addicted to Fitness podcast.

Before doling out our natural flu prevention remedies, we share what are listeners have been saying on the ATF Facebook page.

We recently celebrated getting 100 likes on our Facebook page by completing a 100 push up challenge on Facebook Live. We had several people cheer us on from the comment section including my first martial arts instructor and past ATF guest Master Amir Ardebily. Master Amir has a tremendous story and I encourage you to go back and listen to our interview with him.

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Thanks to @thewombsanctuary for coming out & crushing the first group workout at @essentialbalancetampa. Join the next workout this coming Tuesday At 6pm. Visit essentialbalancetampa.com to reserve your spot at one of these workouts. ⠀⠀⠀ ⠀⠀⠀ •⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ #personaltraining #tampapersonaltraining #health #fitness #fitnesscommunity #exercise #fitfam #boxing #functionaltraining #kickboxing #cardio #active #strength #grouptraining #mobility #workout #Tampa #tampabay #tampafit #tampafitness #seminoleheights #seminoleheightshomes #seminoleheightster #seminoleheightslife #healthytampabay #ETTampa #essentialbalance

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After the Listeners Talk Back segment we dive into our training recaps for the week. I’ve been busy building new workout programs including one for an ETTampa group workout in Shannon and I’s neighborhood of Seminole Heights. The owner of Essential Balance Tampa Hayden Sutherland, who you may remember from a past ATF episode, asked if I’d be interested in offering a group class to members of my community and of course I jumped at the opportunity.

If you live in the Tampa Bay Area and are interested in attending this class, visit Essential Balance Tampa’s website and reserve your spot.

Shannon has also been busy finishing up the required teaching she needs to perform to receive her “diploma” for her yoga teacher training. She led her mom through a 45 minute yoga session that was cut short by the same person you’ll hear when you listen to this week’s episode.

We wrap up our training recaps and jump right into our flu discussion. Ella, Shannon and I have all avoided the flu so far, but the following statistics show that we are very fortunate:

  • Doctor visits for flu related symptoms at his highest rate since 2009 swine flu & this flu season lasting much longer than normal (New York Post article Feb 2018)
  • CDC reported 36% effectiveness for this year’s vaccine (Fortune Feb 2016)

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We want to make sure you make it through this and following flu & cold seasons healthy, which is why we shared several common practices from a 2018 Well and Good on how to stay healthy during this time of the year:

  • Drink lots of water
  • Diligently wash hands
  • Don’t touch your face
  • Eat right and workout
  • Carry antiviral cleaning supplies

We also discussed several lesser known flu prevention methods including:

UV Treatment (Scientific Reports Feb 2018)

  • Far-UVC light has ability to kill airborne viruses like influenza & tuberculosis in indoor public locations like subways and airports
  • Unlike conventional UVC light sources, which can be carcinogenic & cataractogenic, far-UVC light’s wavelength is so small that it can’t penetrate human skin or eyes

Whole food micronutrient flu treatments

  • Quercetin – contained in foods like apples, plums, red grapes, green tea, elder flower and onions. Inhibits the virus’ ability to infect cells, inhibits replication of already infected cells and reduces infected cells’ resistance to treatment with antiviral medication (Mercola Feb 2018)
  • Allicin – contained in garlic, onions, shallots, Chinese chives and leeks. Studies show that regularly eating allicin containing whole foods may help prevent the common cold or the flu. If you do get sick, eating these items can reduce the severity of your symptoms and help you recover faster
  • Probiotics and zinc supplements also recommended

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We really hope that you and your loved ones made it through this flu season as healthy as possible. If you’re looking for another nutritious whole food item that could help give your immune system a boost, grab some sustainable super coffee from the Hemp & Coffe Exchange. Visit their website, hempcoffeeexchange.com, and when you place your order, make sure you use the promo code “ATF” at checkout to get 20% off your order.

We’d also really appreciate it if you leave us a rating & review on our Facebook page and in iTunes. It only takes a few minutes and really helps us reach more listeners.

Links to this week’s episode

iTunes: https://goo.gl/DL44he

Soundcloud: https://goo.gl/Pn3iRW

Website: https://goo.gl/ANoqx4

 

Weekend Workout – Planks Are So Much More Than Just a Piece of Wood

Yes, all those ab exercises, along with proper nutrition, can help develop that always enticing 6-pack. But a strong, stable core has more benefits than just aesthetics. According to an article from active.com, your core creates  “a solid base for your body, allowing you to stay upright and stand strong on your two feet.”

That’s why this weekend workout is full of core strengthening exercises. I recommend performing five 10 rep supersets of these exercises with at least 60 seconds of rest in between sets. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send us a pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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Addicted to Fitness Show Notes – 3rd Annual Girl Scout Cookie Challenge

It’s that time again. We’ve got another Girl Scout cookie challenge on this week’s Addicted to Fitness podcast. We’re on our third year of this fun fitness challenge and this time Shannon is going to give it a go.

For all those new to this challenge, the ultimate goal is to burn off the calories contained in 3 Girl Scout cookies as quickly as possible.

Just like in previous years, we chose the peanut butter & chocolate Girl Scout cookie known as the Tagalong. We were primarily concerned with the calorie content for 3 of these cookies, but the other nutritional facts are: 14 g fat, 20 g carbs (12 g sugar), 3 g of protein.

Shannon downed three of these bad boys, performed a 5 minute warm-up, then jumped on our beloved Peloton cycle to burn off the 210 calories worth of cookies.

While Shannon was doing most of the heavy lifting, or in this case riding, I gave our training recaps for the week.

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In addition to doing several sessions on the Peloton, Shannon did yoga almost every single day and got to a yoga class at her home studio, Bella Prana. She also performed a couple HIIT workouts to round out her fitness for the week.

I had my personal training sessions at Title and Tampa Strength, including a session with a new ETTampa client. I’ve also been working hard on creating new content for you ATF listeners. We’ll be making an exciting announcement about our new weekly show real soon!

While Shannon was chugging away on the bike, I shared several interesting factoids about Girl Scout cookies like:

  • Since 1999, Girl Scout Cookies bring in about $700 million in annual revenue
  • Thin Mints are the most popular
  • All the girls on the boxes are Girl Scouts
  • In 1985, a 13-year-old girl sold $25,000 worth of cookies

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Thanks to Shannon’s Apple Watch, we were able to count down the final seconds before she reached the 210 calorie goal. Make sure you listen to this week’s episode to find out how long it took her to complete this year’s challenge. Then you can go back and listen to the previous years episodes to find out who completed the challenge faster.

Let us know what you think of this fitness challenge on the Addicted to Fitness Podcast Facebook page. While you’re there, please leave us a rating & review, which we’d also appreciate if you could do in iTunes. It only takes a few minutes and really helps us reach more listeners.

All you ATF coffee lovers should definitely check out our sponsors The Hemp & Coffee Exchange. Visit hempcoffeeexchange.com and read about their delicious & nutritious sustainable super coffee and when you place your order, make sure you use the promo code “ATF” at checkout to get 20% off your order.

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-702220833/3rd-annual-girl-scout-cookie

Website: http://addictedtofitness.libsyn.com/3rd-annual-girl-scout-cookie-challenge

 

Weekend Workout – Punch Like You Mean It

I feel that a lot of people believe that punching is just an upper body exercise and/or that kicking is just a lower body exercise.

That couldn’t be farther from the truth.

In order to throw a proper & powerful punch or kick, you have to use your entire body. The movement of both strikes starts from the ground and moves up to whichever limb you’re using. The total body rotational motion needed to throw an effective strike can be practiced in the weekend workout below.

Head to the ETT YouTube channel (link) if you need further instruction on the jab + power hook and/or cross + lead uppercut hand combinations. I recommend performing the workout in interval format (30 sec work/30 sec rest) for 12-20 minutes. Don’t forget to warmup and modify the workout to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR you can send us a pic/video of you doing the workout on social media (FacebookInstagram or Twitter). ENJOY!

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Addicted to Fitness Show Notes – A Conversation with the Founders of Movement Upgraded, Dr. Ryan & Jen Hosler

This week’s Addicted to Fitness is a “must listen” for several reasons. First, we are speaking to the founders of Movement Upgraded, Dr. Ryan & Dr. Jen Hosler. Second, we are on location at Kodawari Studios in Tampa, Florida. Finally, Ella makes her first appearance on the podcast!

Ryan & Jen were kind enough to welcome all of us into their office at Kodawari to discuss the services they provide. Movement Upgraded is a chiropractic and physical therapy clinic, but also an online resource for movement and mobility. They target the more active population that have mobility issues preventing them from performing the physical activities they love to do.

Shannon&Ella @ Kodawari

Jen (Doctor of Physical Therapy) was introduced to physical therapy in high school during rehab for two separate knee surgeries. After changing her major to exercise science during her undergrad program at IUPUI, she became obsessed with all aspects of fitness. This obsession led her, and Ryan who was in the same program, to begin reading more books, listening to podcasts, attending seminars and apply what they learned at the gym.

They discovered that proper movement was the foundation of everything they were doing in their respective fields and that principle led to the creation of Movement Upgraded.

Movement and mobility are becoming a more popular aspect of the fitness industry according to Ryan (Doctor of Chiropractic). However, he’s worried that trainers may be becoming so focused on mobility that they maybe neglecting their client’s primary fitness goals. That is one of the reasons why they want Movement Upgraded to a be a resource to trainers who have clients with movement issues.

The majority of Movement Upgraded clientele comes from personal trainer referrals. Jen states that the services they provide lie within the rehab to performance gap. They want to make sure that individuals can return to the gym without fear of being in pain or reaggravating their previous injury.

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In addition to the hands-on services they provide, Ryan & Jen also provide a ton of educational content on their social media. We discussed the importance of their “Daily Movement Practice” video series, which included demonstrations of how you can move each individual joint throughout its full range of motion. This is a necessity nowadays since a large percentage of people have a much more sedentary lifestyle.

These videos are a great resource, but if individuals have a specific injury or mobility issue, Ryan and Jen state that a complete assessment is necessary before they provide any recommendations. The majority of the clientele they see at Movement Upgraded come in for lower back issues, but neck & shoulder problems are also a common ailment.

Movement Upgraded doesn’t rely on referrals from general practitioners because typically those individuals view physical therapy as a requirement before surgery. Ryan and Jen want to connect with personal trainers because they view those individuals as the “front line of healthcare.” They want to provide their patients with the knowledge/exercises they need in order to continue their training.

If you live in the Tampa Bay Area, and are in need of the services Movement Upgraded provides, you can schedule your assessment at movementupgraded.com or call (813) 773-4017. If you aren’t a Tampa resident, you can still benefit from their expertise by following them on Facebook and Instagram.

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After you follow Movement Upgraded, head on over to the Addicted to Fitness Podcast Facebook page and give us a like & follow. Don’t forget that we feature comments from that page on the podcast so make sure you let us know what’s on your mind.

We’d also really appreciate a rating & review in iTunes. All you have to do is click here and take a few minutes of your time letting other iTunes users know what you think about the podcast.

Last, but certainly not least, we encourage you to check out our sponsors, The Hemp & Coffee Exchange. Head to hempcoffeeexchange.com, read about their awesome products, and use the promo code “ATF” at checkout to get 20% off your order. You can thank later.

Links for this week’s episode

iTunes: https://itunes.apple.com/us/podcast/addicted-to-fitness-podcast/id1121420986?mt=2&i=1000403843692

Soundcloud: https://soundcloud.com/nick-burch-702220833/a-conversation-with-the

Website: http://addictedtofitness.libsyn.com/a-conversation-with-the-founders-of-movement-upgraded-dr-ryan-jen-hosler

 

 

Weekend Workout – Sprinting to a Fitter You

If you think that incorporating speed drills into your exercise routine will only make you run faster, I’ve got news for you.

Speed & agility drills can also help you improve reaction time, build oxygen capacity, develop fast twitch muscles and strengthen ligaments. These comprehensive fitness benefits is why I decided to fill the weekend workout below with these types of exercises.

I recommend performing three to five intervals of this weekend workout. Don’t forget to warm-up and modify the exercises to match your fitness level.

If you complete this or any weekend workout, please let us know in the comment section below OR send us a pic/video of you working out on social media (FacebookInstagram or Twitter). ENJOY!

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Addicted to Fitness Show Notes – Valentine’s Day Taste Test & Macros Game

Happy belated Valentine’s Day Addicted to Fitness listeners!

This may be a lesser, borderline manufactured holiday, but it’s still a great opportunity to give you all a holiday themed episode. You’ll be hearing this after Valentine’s Day but the topics discussed are applicable throughout the year.

We start off this week’s episode with the Listeners Talk Back segment. We asked the listeners which 100 rep challenge we should Facebook Live to celebrate getting 100 likes on the Addicted to Fitness Podcast Facebook page. The results are in and you all chose……

Push-ups

We will have already completed this challenge by the time you’re reading this but you can head to the ATF Facebook page and watch the video. Feel free to leave us a comment while you’re there.

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We keep our Training Recaps short and sweet this week. Shannon successfully completed a week’s worth of workouts that included a trip to her home yoga studio Bella Prana. She has to complete her workouts before Ella wakes up at 7am, which means she a has to wake up around 5am in order to get a 20-30 min HIIT, spinning or yoga workout in, and still have time to get ready for work. This is quite an accomplishment because Shannon does not enjoy getting out of bed

I on the other hand, am still knocking out personal training sessions at Tampa Strength, Title Boxing and client’s homes. The only other workout related info I have to share is that I inherited Shannon’s Fit Bit Charge 2, which we reviewed in a past episode. This particular fitness tracker is great if you want to track & log health data like heart rate, steps and calorie burn.

After a quick training recap, we jump into our holiday themed taste test. During a recent grocery shopping trip we saw that the diet & weight loss brand Atkins makes a peanut M&M knockoff. Being that peanut M&M’s are one of our favorite candies, we decided to do a blind taste test of the Atkins peanut M&M’s and the real thing.

atkins m&ms

I had already sampled the goods, which is why Shannon participated in the blind taste test to see if she could taste the difference between the two versions of the peanut M&M. You’ll have to listen to find out if Shannon could tell the difference between the real thing and the knock-off, but here’s the nutritional info for both candies if you’re curious

Real Peanut M&M’s

  • 1.75 oz bag contains 13 g fat, 30 g carbs (25 g sugar) and 5 g of protein

Atkins Chocolate Peanut Candies

  • 1.2 oz bag contains 11 g fat, 18 g carbs* (1 g of sugar & 15 g of sugar alcohols) 4 g of protein *also contains a small amount of artificial sweeteners

If you want to learn more about the effect sugar alcohols have on our body, go back and listen to our interview with the CEO of the sugar alcohol producing company, Swerve.

As if a blind taste test of candies you may have given your sweetie wasn’t enough, we also have a holiday edition of the Macros Game on this week’s episode.

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Oysters are often thought of as aphrodisiacs

For anyone who is unfamiliar with the Macros Game, it is a nutritional trivia game that requires the contestants to guess the macronutrient (fat, protein or carbohydrate) when given its amount in a serving of a certain food.

This time around we test each other’s nutritional knowledge on foods that are often consider aphrodisiacs, which are foods that claim to increase libido when consumed. We tested each other’s knowledge on oysters, dark chocolate, sweet potatoes,  asparagus and other foods from Organic Authority‘s Top 22 aphrodisiac foods.

Make sure you listen to the podcast to find out if Shannon was able to maintain her winning streak. We also encourage you all to play along and send us your scores. If you get a perfect score we’ll share it on our social channels (FacebookInstagram or Twitter) with a special shout out post.

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You can definitely find that shout out on the Addicted to Fitness Podcast Facebook page. While you’re there, please leave us a rating & review, which we’d also appreciate if you could also do in iTunes. It only takes a few minutes and really helps us reach more listeners.

If you forgot to get a Valentine’s Day gift for your sweetie, get them a bag of sustainable super coffee from The Hemp & Coffee Exchange. Head to hempcoffeeexchange.com and use the promo code “ATF” at checkout to get 20% off your order.

Links to this week’s episode:

iTunes: https://itunes.apple.com/us/podcast/addicted-to-fitness-podcast/id1121420986?mt=2&i=1000402930556

Soundcloud: https://soundcloud.com/nick-burch-702220833/valentines-day-taste-test

Website: http://addictedtofitness.libsyn.com/valentines-day-taste-test-macros-game

Weekend Workout – Push Yourself

Regular readers of the blog will know that I’m a big fan of compound exercises (multi-joint movements that require the use of various muscle groups) because they give you more “bang for your buck” when it comes to working out. One compound exercise in particular, the push-up, requires you to utilize muscle groups in your upper body, core and lower body which is why this weekend workout is full of them.

The bodyweight workout below includes a variety of push-up variations that will strengthen numerous muscle groups in your body.  I recommend performing 10 reps of each push-up variation followed by 90 seconds of rest for four circuits. 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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