wellness

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 (Facebook, Instagram 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.

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

Weekend Workout – The Best Total Body Exercise Out There

I know I’ve mentioned it multiple times on this blog and on the Addicted to Fitness Podcast, but I’ll proudly say it again:

Proper boxing & kickboxing techniques and drills provide the best total body workouts

That’s why I’m happy to share a weekend workout that contains several boxing & kickboxing techniques. I combined a couple hand combinations with a pair of lower body techniques to ensure that you stay active this weekend.

Head to the ETT YouTube channel (link) if you need further instruction on the techniques listed below. 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 (Facebook, Instagram or Twitter). ENJOY!

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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.

Coffee taste test pic

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

Weekend Workout – Nothing like a little Holiday Spirit to Fuel your Fitness

I made this very festive workout video almost 3 years ago when I discovered that a very common holiday activity actually burns calories. According to calorielab.com, one hour or “light” present wrapping can burn approximately 40 calories. Not a ton, but what if you combined it with one of the most effective compound bodyweight exercises, the squat?

The interval workout featured in the video below combines several minutes of body weight squats with several minutes of present wrapping. This workout will allow you to simultaneously finish your necessary wrapping and provide you with the ever important holiday season workout. If you’re as busy as I am during this holiday season, this may be just want St. Nick ordered.

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 (Facebook, Instagram or Twitter). HAPPY HOLIDAYS!

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

Addicted to Fitness Show Notes – Exercise Benefits for Mothers

This week we’re talking about the benefits of exercise for a specific segment of people – mothers.

But first, let’s kick it off with a quick training recap.

For the both us os, the majority of our exercise revolves around caring for the baby (holding, soothing, carrying, etc.).

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However, Nick continues leading Title Boxing classes which have allowed him to not only develop and lead classes but also participate, serving as an outlet for his own training. His additional training comes from what he’s been doing at Tampa Strength, which most recently has been learning in-depth training with sandbags, an innovative training modality that is full of a variety of exercises for people of all fitness levels.

While I have been trying to get some kind of activity (even just some stretching) in every day, the result is more just a handful of actually workouts each week – usually a mix of cycling rides and some yoga. The best thing I have been doing for myself is a 10 min morning yoga routine that provides the morning energy I need to tackle childcare and work.

Now we get into our primary topic today – Mom Fitness!

As we all know, moms have a limited amount of time to dedicate to fitness, but carving out time for it is being proven to have benefits beyond just the health of the mom!

Here are the top points and resource links we discussed:

  • 11 Benefits of cardio training from this fitwirr.com article include losing weight, easing depression, improving heart health and boosting sex life
  • Exercise can help moms battle postpartum depression according to this research
  • Benefits of strength training for women, especially moms, from this healthline.com article include a short list include preserve muscle mass, control weight and decrease injury risk
  • According to an article in Science Daily article, 30 min long 2x per week of high-intensity training will improve the function density of your bone structure, especially for post-menopausal women
  • Moms who exercise are more likely to inspire their kids to exercise according to this Parents magazine article
  • In addition to keeping themselves healthy, moms who exercise also promote a more positive body image for their kids, especially their daughters

Introducing the Tampa Strength FIT MOMS program…

Nick and the other trainers at Tampa Strength are proud to announce that a new training program, designed specifically for moms will be starting in the first week of January. This program is a 21-day jump-start fitness program that will include:

  • INITIAL GOAL SETTING SESSION AND CONSULTATION
  • UNLIMITED SEMI-PRIVATE PERSONAL TRAINING SESSIONS (SUBJECT TO TRAINER AVAILABILITY)
  • BIWEEKLY FIT MOMS GROUP TRAINING CLASSES
  • IN-HOME WORKOUTS FOR THOSE DAYS YOU CAN’T MAKE IT TO TAMPA STRENGTH
  • NUTRITION INFORMATION AND COUNSELING

If you’re a mom that lives in the Tampa Bay area, head to tampafitmoms.com to enroll in this program. All you need to do is provide your contact information and a Tampa Strength trainer will contact you as soon as possible to setup your initial consultation.

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Please give us a rating and review in iTunes and visit the Addicted to Fitness Podcast Facebook page.

Links to this week’s episodez;

iTunes: https://itunes.apple.com/us/podcast/exercise-benefits-for-mothers/id1121420986?i=1000397017439&mt=2

Soundcloud: https://soundcloud.com/nick-burch-702220833/exercise-benefits-for-mothers

Website: http://addictedtofitness.libsyn.com/exercise-benefits-for-mothers

Weekend Workout – If one is good, two has to be better

This weekend workout is packed with “2-4-1” exercises. That means you get the benefit of 8 exercises instead of 4. As you can see many of these exercises are compound exercises, which means they are multi-joint movements that require the use of various muscle groups.

Between the squat, push-up and lunge, you’ll be working essentially every muscle group in your body with this workout. I recommend performing 10 reps of exercise followed by at least 30 seconds of rest for three to five 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 (Facebook, Instagram or Twitter). ENJOY!

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