tampa

Weekend Workout – Landlubbers Need to Stay Fit Too

Gasparilla is a local Tampa tradition that is celebrated by a fictitious pirate invasion and subsequent parade. Parade attendees need to be in peak physical condition in order grab the highly sought after Gasparilla beads that are hurled from elaborate floats. This weekend workout is designed to help those landlubbers grab the most pirate booty.

Even if you’re not joining in on the pirate themed festivities, you can still benefit from completing this bodyweight workout. 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.

Head to the Tampa Strength YouTube channel (link) for video demonstrations of the exercises in this weekend workout. Let us know in the comment section below if you completed this or any weekend workout. Arrrgghh!

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Addicted to Fitness Show Notes – A Review of the Health & Fitness Products Debuted at CES 2018

Good day, our awesome listeners!

We’re back with a slightly different twist on fitness-related info for you today, but first, let’s talk training recaps.

I’ll go first (ladies first, right?).

Well, I did it. I quite literally got back on the bike – our Peloton cycle that is. I took some new workout clothes from *Fabletics for a spin in fact! After being a member of the clothing retailer for a while, I can enthusiastically endorse them, especially when you opt to become a member, which gets you some seriously sweet deals off the apparel line.

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*Referal Links Used

Nick, meanwhile, has been busy applying the learnings he received at a recent TRX training course. He’s been adding the suspension training exercises into workouts and he’s been so happy with what he’s learned, he wanted to share some tips with those who are interested.

So for those looking to add TRX training to their repertoire, here are six items to AVOID when using the suspension trainer from TRX:

  1. Starting wrong
  2. Stopping your set
  3. Sagging your body
  4. Slacking of the bands
  5. Sawing the bands back and forth
  6. Scrapping the bands against your body

Be sure any trainer who you’re looking to work with, knows these basics. Better yet, check out Tampa Strength YouTube channel for TRX exercise video demonstrations to learn the moves yourself.

Now, we embrace our inner gadget-loving geek (or at least I do) to talk about the latest health and fitness technology to come out of this year’s Consumer Electronics Show (CES).

I knew about this tradeshow from years back when I used to work the event for clients, but it’s since become a hugely attended event for general consumers. Much of the tech they display at CES is what you’ll see appearing in stores this year!

This year, health/wellness and fitness technology made a big statement.

We broke down our top picks (from the more than 3,900 exhibiting companies) of products into four categories:

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(Image Source)

  • Sleep:
    • Philips Smart Sleep – 1st wearable solution to not only monitor, but improve deep sleep quality
    • 360 Smart Bed – bed that tracks sleep and adjusts to maximize your sleep
  • Health monitor:

Check out the Addicted to Fitness Podcast Facebook page & give us a rating and review in iTunes – it’s a quick, easy task that can really help us reach more people.

Links to this week’s episode:

iTunes – https://itunes.apple.com/us/podcast/a-review-of-the-health-fitness-products-debuted-at-ces-2018/id1121420986?i=1000400409706&mt=2

Soundcloud – https://soundcloud.com/nick-burch-702220833/a-review-of-the-health-fitness

Website – http://addictedtofitness.libsyn.com/a-review-of-the-health-fitness-products-debuted-at-ces-2018

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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

 

Addicted to Fitness Show Notes – Addicted to Fitness 2017: A Year in Review

Another year in the books!

For our final episode of 2017, we’re recapping some of our favorite episodes. It was harder than you might think, with more than 40 episodes logged over the year, including taste tests, interviews, reviews and personal updates. But, no worries! We are sharing our top six episodes with ya!

Before we get into the recap though, we give a quick reminder that Nick and Tampa Strength are launching Tampa Fit Moms in January. If you’re a local, you can sign up to get your year of fitness on the right track.

Now, let’s get on with the show!

Whether you’re new to the podcast or a seasoned listener, these are some episodes worth going back and giving a/another listen to.

  1. Cryotherapy (1/9) – One of the coolest experiences! It seems intimidating at first, but we took a group of people to try a cryotherapy experience with fun results. Then we dive into the benefits of this increasingly popular therapy.
  2. The Hemp Coffee Interview (2/20) – Nick and I interview the founders of The Hemp Exchange, do a taste test, and learn all about the incredible health benefits of hemp coffee.
  3. Crutch Foods (3/27) – We continue to reference this episode due to the importance of knowing our crutch foods so that we don’t get stuck in a dietary rut.

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4. Fat & Coffee Taste Test (4/10) – Because we’re such coffee lovers, we had to explore the various fats that can be added to coffee and find out which were our favorites.

5. Mothers Know Best & We’re having a baby! (5/27) – Our largest personal unveiling on the podcast, when we announced our pregnancy.

6. 1776 Marcos Game (7/3) – We test each others’ nutritional knowledge of foods, but with a fun twist, by looking at foods from 1776 (the year of our country’s independence).

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These are our favorites from the year, but let us know what yours are! Head over to our Facebook page for some exclusive content and to share your 2017 highlights.

Hope you had a great year and we look forward to spending 2018 with you!

Links to this week’s episode

iTunes – https://itunes.apple.com/us/podcast/addicted-to-fitness-2017-a-year-in-review/id1121420986?i=1000398314746&mt=2

Soundcloud – https://soundcloud.com/nick-burch-702220833/addicted-to-fitness-2017-a

Website – http://addictedtofitness.libsyn.com/addicted-to-fitness-2017-a-year-in-review

Addicted to Fitness Show Notes – Twelve Healthy Habits We’re Dropping in 2018

Make sure you listen to this week’s entire episode to hear the “healthy habits” that we’re going to give up in 2018 and why!

We begin this week’s episode with a call to share and engage – common themes during the holiday season – by visiting our ATF Podcast Facebook page and engaging with us.

Also, we’re sharing 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 gifting or making it through all your holiday parties!

Now, we know our training recaps have become a bit lagging lately, but it’s life! We report on the ebbs and flows of our training and we’re currently in a… well, lull. Life is providing more than enough activity in general and taking care of our baby girl continues to challenge us physically.

Nick did have a particularly exciting update related to his training and business though – he was on the radio this week! Specifically, he made an appearance on his client’s show on 102.5 The Bone, talking about his own fitness story (people always find it hard to believe Nick used to be much heavier and NOT that into fitness), and to promote the Tampa Strenght Fit Moms program.

If you listened to last week’s episode, you’ll have heard about the importance of exercise for moms. The upcoming Fit Moms program, which starts in January, works to help make fitness a priority for moms with an accessible kick-off to a training program. Learn more about it on tampafitmoms.com and if you’re a Tampa Bay resident, enroll today!

I, on the other hand, have absolutely no training recap to share this week. That’s right. None. Zip. Zilch. Nada. Instead, I talk about why I don’t feel bad about not having anything new to report (seriously).

Also, I am working on on a Mommy & Me/Baby workout based on yoga. I’ve been trying out various moves with Ella in the past couple weeks and will hopefully be sharing the workout I create with you in the future – blog post, live stream, video, who knows! Stay tuned and let us know if it’s something you’d like to see.

shannon & Ella

Today’s main topic is a bit of a reverse on a traditional year-end topic. That’s right, we’re talking resolutions or rather anti-resolutions.

Instead of taking on a load of new goals or habits, Nick and I review the 12 “Healthy Habits” that we’ll be dropping in 2018.

Listen to the podcast for the full list, but here are some of Shannon & Nick’s “healthy habits” we’re going to give up in 2018:

SHANNON’S HIGHLIGHTS:

  • Drink More Water – Nope! Dropping it. Instead, I’ll be focusing on incorporating more probiotic-rich kombucha and green juices (low in sugar).
  • Drink Almond Milk as Go-To Dairy Replacement – See ya! Turns out almond milk is a very nutrient poor diary milk substitute so I’ll be working to try other non-dairy drinks.
  • Measure Fitness by How Your Clothes Fit – Not anymore! Especially coming off a pregnancy this previously go-to rating has proven very inaccurate. Strength, endurance, and energy levels are a much better measurement of fitness.

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NICK’S HIGHLIGHTS:

  • Drink More Juice – Not anymore! Whether it’s 100% fruit juice, fresh squeezed or cold-pressed, juices made primarily from fruit are high in fructose (sugar) which negates the beneficial vitamins & minerals it contains.
  • Lift More – Nope! Though it’s important to lift heavy on a regular basis, Nick is going to focus on incorporating more functional movements into his training instead. Isolation exercises (eg. bicep curl, back squat, military press, etc.) with heavy loads will be more beneficial and are less likely to cause injury.
  • Meditate When You Can – Heck no! Finding a spare minute (or 10) whenever he can isn’t enough, so he’ll be using his favorite mediation app – Headspace – to be sure he makes time and meditates at least 3 minutes every day.

We have six more habits we’re saying farewell to that we go into in the episode.

Finally, a couple more quick reminders to like and follow the Addicted to Fitness Podcast Facebook page for exclusive content including an upcoming mommy-daughter workout and protein bar taste test!

Visit hempcoffeeexchange.com to get some delicious sustainable super coffee and make sure you use the code “ATF” at checkout to get 20% off.

Links to this week’s episode:

iTunes: https://itunes.apple.com/us/podcast/twelve-healthy-habits-were-dropping-in-2018/id1121420986?i=1000397630992&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/twelve-healthy-habits-were

Website: http://addictedtofitness.libsyn.com/twelve-healthy-habits-were-dropping-in-2018