GetFitRadio October 10, 2016

Every week Marcus Smith joins the show and we get to talk about the wild world of fitness.

There are so many questions out there about fitness related things and so few reliable places to get answers.

Click here for the podcast.

Here are the show notes.

Kids class

Ladies class

Turkish getups

https://breakingmuscle.com/strength-conditioning/make-turkish-get-ups-your-best-movement

Micro and macro nutrients

http://fitbottomedgirls.com/2016/10/what-runners-need-to-know-about-micro-and-macronutrients/

Are intervals better than continuous running?

http://www.runnersworld.co.uk/training/are-intervals-really-more-effective-than-continuous-runs/15245.html

5 Safety Precautions for Older Adults before Starting a Fitness Program

http://www.daimanuel.com/2016/10/04/the-best-fitness-program-for-older-adults/

But first, there are five important safety precautions you must take note of (as provided byNIH Senior Health). Namely:

1. Start slow
2. Have a general checkup and get clearance from your doctor
3. If you have had a joint, hip or any other replacement, get a doctor’s clearance first
4. Discuss the fitness program’s level of exertion with your doctor
5. Stop the exercise when you:

-Defining fitness, this is an interesting read.

https://breakingmuscle.com/functional-fitness/revisiting-crossfits-definition-of-fitness

-walking or running what is going to help me get and keep in shape better?

-(we get this a lot) optimum rest between workout is?

-(we have had this before) differences for the body with an evening or morning workout?

-exercise and injury I had ankle issues what do you think is a good exercise to keep training

-does drinking coffee impact on workouts

-(had this before) will crossfit bulk up women? What about women and weights?

-are squats bad for the knees?

-is it true running is not really a fitness activity? You need to be fit to run not the other way around

-( had this before)working out will not help you burn fat fat is burned via diet?

-what do you say when people say if you don’t feel like crap after a workout you haven’t worked hard enough

GetFitRadio September 5, 2016

We all have a bunch of fitness questions and if you are like me you are not sure who to ask them to!

Marcus Smith is in the studio from www.innerfight.com, Innerfight Gym, and this guy has the answers to your questions!

Click to get the Podcast.





And you want to look at the links to the things we spoke about?

Welcome back Marcus!

-what is new since we last spoke 2 months ago?

-new coaches

-your fitness mentor

-Smith Street Paleo is my new addiction the chocolate balls!

-trying the GearFit2, nice I will let you know what I think!

-Inspiration through transformation, this is something we see a lot in gyms, people going from huge to wow, you see it here and do you think it helps others stick to the plan?

-Why a fitness plan is so important, movement, food and rest

-seems people are talking supplements again, in your opinion who needs these?

-getting sore knees after lifting any suggestions short of not lifting or lunging?

-OK these are cool do you think they work?

http://www.daimanuel.com/2016/08/24/home-based-exercises-that-will-reshape-your-body/

-power training what is it?

-thoughts on power training and over 50?

http://www.exercisebiology.com/index.php/site/articles/over_50_start_power_training/%20#When:11:19:12Z

-eating for success! What should I be eating , not to lose weight

http://www.bodyrock.tv/fitness/eating-for-success-what-an-olympian-eats-in-a-day/

-been in the gym on the machines, how much should I be lifting or pushing as a rule of thumb?

-tips to get more out of a workout

http://blog.myfitnesspal.com/8-things-to-do-before-and-after-a-workout-to-get-better-results/

-tips to burn more calories all day

http://blog.myfitnesspal.com/3-easy-tricks-burn-calories-day-long/

-thoughts on meal replacements?

http://blog.myfitnesspal.com/are-meal-replacements-good-for-weight-loss/

Never believe what is in the magazines but what do you make of this on crossfit and the immune system?

http://www.mensfitness.com/training/build-muscle/doing-2-days-crossfit-workouts-row-could-beat-your-immune-system

How to deal with shoulder pain!

http://www.mensfitness.com/training/pro-tips/how-prevent-most-common-swimming-injuries

GetFitRadio June 20, 2016

Every week I get to sit down with Marcus Smith, the man behind the Innerfight Brand, in his gym and we talk fitness.

The Podcast Link.

The Show Notes!

What is new in the gym?

-strengthening the ham strings! (your podcast)

http://romanfitnesssystems.com/articles/hamstring-training/

-life hacks do you think they actually can work?

-What about resistance bands, can they help in a workout?

-Maggie story! http://www.innerfight.com/maggie/

-plan your fitness on vacation, sounding like a broken record but you want to be prepared!

http://www.huffingtonpost.com/jill-s-brown/fit-for-travel-because-fi_b_10491276.html

http://www.daimanuel.com/2016/06/15/5-things-you-need-to-know-to-stay-fit-while-travelling/

-gyrotonic exercise! What do you think?

http://6abc.com/health/fitness-friday-gyrotonic-exercise/1390327/

-Periodization

Hmmm another twist on training

http://6abc.com/health/fitness-friday-gyrotonic-exercise/1390327/

Arm workouts rethinking

http://www.bornfitness.com/arm-workouts/

Good vs bad stiffness

http://tonygentilcore.com/2016/06/the-difference-between-good-and-bad-stiffness/

-Can I trust BMI?

-what is the correct situp is it now just a crunch or full up and down

-tips for a good chin up?

-10 reasons not to care hat others think of you!

http://www.niashanks.com/benefits-not-caring-people-think/

-kids and fitness are they getting enough fitness at school?

-Where can I train to be a fitness coach/trainer/teacher

-fitness truths nobody will tell you!

http://johnfawkes.com/fitness-truths-nobody-will-tell-you/

-dealing with leg cramps

http://www.runnersworld.co.uk/health/a-cure-for-muscle-cramps/15003.html

GetFitRadio May 16, 2016

Every week I have the pleasure of sitting down with Marcus Smith from Innerfight Gym and having a good old chat about fitness.

The Podcast Link



Here are the links and notes from the show.

What is new in the gym?

2 weeks until crossfit regionals

-million meters done!

-ramadan planning

http://www.prevention.com/fitness/get-a-firmer-flatter-belly-after-40?cid=NL_EOW_-_05122016_FlatBellyAfter40_hd&smartcode=YN_0000539651_0001552248

http://www.prevention.com/fitness/21-day-challenge-2016?cid=NL_EOW_-_05122016_21DayChallenge2016_hd&smartcode=YN_0000539651_0001552248

Correct feet positions are important, what about these 2?

http://breakingmuscle.com/strength-conditioning/2-essential-foot-functions-to-upgrade-your-training

The feet are complex beasts that powerfully support many movements in training and day-to-day life. The plethora of joints, muscles, tendons, and fascia in your feet are engineered to provide two functions for all your athletic movements: stationary support and dynamic spring.

The Turkish getup!

http://breakingmuscle.com/functional-fitness/movement-medicine-breaking-down-the-turkish-get-up

Andrew Read has already described the benefits of the TGU in great detail, but sometimes we need a reminder of why certain things are good for us, especially if they taste a little sharp.Some of the distaste associated with training the TGU may be that it seems too complicated and the investment to learn the exercise outweighs the obvious rewards. The TGU may not be as trendy as dynamic barbell movements, but I can assure you that its benefits are definitely worth your time.

Here is why you should care about the TGU:

• Shoulder stability and mobility: The TGU is preventative medicine for your upper body. Holding a kettlebell overhead builds stability and mobility for your shoulders. Additionally, heavy TGUs will lead to pleasant surprises in your pressing strength.

• Thoracic extension and rotation: We do a number of exercises in the horizontal and vertical planes, but not many that call for rotation. The TGU builds rotational strength and patterning that is helpful for athletes.

• Linking motor patterns: The TGU builds bodily awareness and trains patterns that translate across athletic endeavors. This type of patterning is not available from bilateral exercises alone. Brandon Hetzler describes how the TGU mimics many of our developmental movement patterns such as rolling and crawling. Hetzler and other noted rehabilitation specialists, such as Gray Cook and Brett Jones, use the TGU to rebuild proper movement patterns.
• Functionality: Getting off the ground is arguably the most functional of exercises.

Why HIIT is good!

http://www.daimanuel.com/2016/05/08/8-reasons-why-high-intensity-interval-training-makes-life-more-awesome/

Work the butt help the knees

http://blog.myfitnesspal.com/5-home-butt-exercises-help-prevent-knee-pain/

Guard against over eating!

http://blog.myfitnesspal.com/the-surprising-reason-why-you-may-be-overeating/

Q-Marcus can we trust the calorie burn estimate on our gym machines?

Q Marcus how do I deal with post workout hunger/binge eating

Q. do we really need rest days

Q. Marcus what are your goto fitness wearables?

GetFitRadio May 9, 2016

Marcus Smith from Innerfight Gym and I sit down each week and talk fitness.

This week here was what we set out to speak about.

Crossfit regionals May 13-29

-cycle update dubai roadsters

-million meters in may

Here are some questions that came through for Getfitradio:

	I have a lot of fat around my mid section, including around hips though the rest of my body is quite alright. What would be the reason? I'm 38 and male
(	Hi, thanks for the great show today, how to counter cortisol aggravatef belly fat?

-Q Marcus your thoughts about eating at night

-6 core exercises to help women with their squats

http://breakingmuscle.com/womens/6-core-exercises-to-strengthen-the-squat-for-female-athletes

Q Marcus how do I make workouts fun?

-How the desk job is harming us!

http://www.daimanuel.com/2016/04/30/12-shocking-things-your-office-desk-job-is-doing-to-you/

-tips on increasing your motivation

http://www.daimanuel.com/2016/04/25/10-ways-to-increase-your-intrinsic-motivation/

Q. Marcus I hear my trainers talking about the fat burning zone, thoughts

“The ‘fat-burning zone’ is based on the fact that at lower intensities you burn a higher percentage of calories from fat stores versus stored carbohydrates,” Donavanik says. “However, this fact has become so distorted that it’s ridiculous.”

See, even though you’ll burn a greater proportion of your calories from fat exercising at lower intensities, you’ll also burn fewer calories overall — and that includes calories from fat, he explains. Opt for high-intensity interval training (HIIT) if you want to burn more calories and fat during your cardio workouts. In one study from the University of Wisconsin-La Crosse, exercisers who performed a 20-minute HIIT workout torched 15 calories per minute. That’s about twice as many as you’ll burn during long endurance workouts.

Q-Marcus can we trust the calorie burn estimate on our gym machines?

Q Marcus how do I deal with post workout hunger/binge eating

Q. do we really need rest days

Q. Marcus what are your goto fitness wearables?

Q why is weight training as part of your fitness regime important

The Podcast Link.

GetFitRadio February 29, 2016

The man with a fitness plan is in the gym studio for GetFitRadio!

When Marcus from innerfight.com joins the show you know there is going to be some fun.

The Podcast Link!

Here are the show notes!

Marcus Smith Innerfight.com and Holly of SmithStreet Paleo (Holly’s Paleo Kitchen)

Holly and coconut oil!

Talk about the Oman Run

Talk about the Crossfit Games (how is it scored?)

http://games.crossfit.com/

Workout 16.1

http://www.tabatatimes.com/crossfit-open-16-1-tips-advice/

http://www.tabatatimes.com/six-ways-to-have-a-successful-2016-crossfit-open/

20-min. AMRAP:

25-ft. overhead lunge

8 burpees

25-ft. overhead lunge

8 chest-to-bar pull-ups

M 95 lb.    W 65 lb.

Workout 16.1 score submissions are still open.

-vegetarian want to gain muscle any ideas

-rice crackers are they a good snack

-14 year old body weight exercise is what I do can I do weights

-Thoughts on flat ab exercises and the core value of ad workouts

http://www.webmd.com/men/ss/slideshow-flat-abs-for-men?ecd=wnl_men_022616&ctr=wnl-men-022616_nsl-ld-stry_title&mb=Dx0WfNAsYrjr3vHZBv69pihonS%2fH3cwyJgykV2eBEGg%3d

-Get beach ready it is time!

http://www.webmd.com/diet/ss/slideshow-bikini-countdown?ecd=wnl_fit_022616&ctr=wnl-fit-022616_nsl-ld-stry_title&mb=Dx0WfNAsYrjr3vHZBv69pihonS%2fH3cwyJgykV2eBEGg%3d

-workout smarter not longer!

http://www.webmd.com/fitness-exercise/work-out-smarter-not-longer?ecd=wnl_fit_022616&ctr=wnl-fit-022616_nsl-promo-1_title&mb=Dx0WfNAsYrjr3vHZBv69pihonS%2fH3cwyJgykV2eBEGg%3d

-Kettle Bell’s Swings and back rehab!

https://breakingmuscle.com/mobility-recovery/the-kettlebell-swing-mindful-prescription-for-low-back-rehab

Low back pain and problems exist in a variety of forms, and diagnosis is critical to knowing what the best exercise is to create the best outcome. After diagnosis, there is still a skill in knowing what to prescribe and why to prescribe it.

After establishing that there is no “best” universal exercise to prescribe for a lower back problem in my last article, I’ve received a lot of questions about kettlebell swings and their use in low back rehab. This article will examine the swing in detail, and why I find it highly effective in rehabilitating the lower back – but only for the right athlete, and at the right time.

-Training after 50!

https://breakingmuscle.com/advice-for-athletes/its-not-the-years-its-the-miles-training-after-50

A Two-Phase Training Approach

John Powell, former world record holder in the discus, once gave me some advice for older athletes at breakfast in Orlando, Florida. He noted older athletes need to rediscover two things: “muscle” and passion. He envisioned that we should train in two phases:

• Phase One: Hypertrophy and rediscovering the joy of movement
• Phase Two: Reigniting passion

-Q if I am overweight by 40 KGs will weight lifting be an issue?

-Q is there any good indications of when I should change a workout? Been doing bodypump for 9 months

-Q how do I get rid of stubborn belly fat

-Q thoughts on cheat days?

-Q thoughts on pre workout enhancers?

-Q how long should we workout for optimum effect