Showing posts with label questions. Show all posts
Showing posts with label questions. Show all posts

Sunday, June 17, 2018

GetFitRadio June 11, 2018


There isn't a better person to talk about all aspects of fitness in Dubai than Marcus Smith and he joins Nightline on our second to last show to do as he does on a weekly basis.

We had a great set of questions this week.

Click to download the podcast.




Here are the notes from the show.
Really liking the autumncalabrese instagram stories, she is a trainer to celebrity types, she had a go at people who wanted to see the peer reviewed proof soft drinks are bad, pop!
What is new in Marcus World?
2 more shows!
Got to love Mr. Rogers, I wonder what his fitness advice would be like?
Love the basics of fitness and the Innerfight process, fitness and training is a larger process.

“INNERFIGHT MAKES PEOPLE BETTER AT LIFE”

HARD WORK

Hard work on every level gets results. Increased performance cannot be faked. Hard work is the key to unlocking everything in life.

HONESTY

Honesty is the fastest route to high and sustained performance.

SIMPLICITY

The ability to do normal things abnormally well.

SMASH LIFE

The attitude to get the most out of the life we are given and helping others do the same.

FUN

Life is about having fun and creating enjoyment. Human performance sky rockets when fun is involved.

MENTAL TOUGHNESS

A strong mind delivers strong performance. The fiercest battle when conquering performance increases is the one that goes on in the mind.
Podcast 429-failure, walk us through the issues of failure and how we can deal with that in our physical training that leads to the mental side of course!
Q. diets how do I know what to be reating?
-This is a nice piece!
https://www.nerdfitness.com/blog/paleo-keto-slow-carb-vegan-how-to-determine-the-perfect-diet-for-you/
#1 – Eat fewer calories than you burn every day.
#2 – Want to also be healthy? Eat mostly real food.
Full stop.
Want to KEEP the weight off?
Add #3: Do those two things consistently for a decade.
This solution will get you like 90% of the way towards a killer physique and a consistently healthy checkup at the doctor.
Mix in the right training and you’ll be 99% of the way there.
The problem is that pesky things like “reality” and “genetics” and “human behavior” keep getting in the way.
It’s why everybody goes on diet after diet after diet, gaining and losing the same 10-50 lbs.
Q. A coach is telling me to build muscle I need to hypertrophy build I don’t get it…
The more volume you do, without exceeding your capacity to recover, the more you grow. Most people are not correctly applying this information and are instead getting inferior results. What is happening is that they make the mistake of doing what is called "waste volume."


Check out the coffee algorithm

Q. What did you have for breakfast today?
Q follow up, Last week we had a back strengthening question this was on the blogfeed
Q. Marcus there are a lot of stretching class things showing up in gyms is this something you are looking at and if not why?
Weight lifting helps the mood
Researchers found 54 effects derived from the 33 trials that demonstrated the positive effect of strength training on depressive symptoms. One primary focus of the study was to determine whether or not factors like amount of exercise, gender, or age influenced the outcome. They determined that the amount of the weights had little to no impact on mental health. Similarly, younger participants experienced the same decrease in symptoms as middle-age and elderly participants.
And in case you're worried about skill level, don't be: The study concluded that more strength did not correlate with less depression, so to speak. All that mattered was showing up and giving it your best.
Q. still working on the double under skips Marcus is there a trick?
Q. Is there an optimum workout duration?
Q. Any thoughts on pre and post workout hydration and the much loved protein powders after or before…
Q. Any thoughts on the cleanliness of gym equipment is a simple wipe down good enough?
Q. how long should it take a heartrate to return to resting after a workout

OK the summer body is still a work in progress so the newsstand at the grocery candy gantulat is full of fixes can they work???
Nice read
Love these!


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Friday, April 13, 2018

GetFitRadio April 9, 2018


There is never a dull moment when I get the opportunity to sit down and talk fitness with Marcus Smith from www.innerfight.com.

This week we had a good chat about pre and probiotics and supplements.

And as always there was time to take a few questions.

Click to get the podcast.




Here we have the notes, questions and links.
Fitbit Ionic to give away
See your time spent in light, deep and REM sleep stages & get personalized insights to help you

Pr and pre biotics SMITHSTREET
Cool stuff I was trying in California as a supplement
Bio-K
Thoughts on the open this year?
The first big takeaway is simply a confirmation that, once again, HQ's programming of the Open stayed true to established rep counts, including:
  • 100+ Toes-to-Bar
  • 36 or more Muscle Ups
  • 45+ Handstand Push Ups
  • 60-85 C2B Pull Ups
Yes, there were fewer HSPU in this Open. But, there was a new HSPU standard, and you still needed the capacity for 60-85 to be able to perform to that new standard with a good time. The one real new rep count change was actually in double unders. Going forward, we can expect to see in excess of 600 DUs in WODs, and your training should reflect that new reality.
Dumbbells continued their increasing prominence this year as well. We saw new movements in the dumbbell clean-and-jerk and front squat. You should become proficient not only with these movements but with their natural correlate – Thrusters. I'm confident that you can expect dumbbell thrusters in a future Open WOD. Dumbbells are here to stay, and you should expect to see more of them, and in a greater variety of movements and movement pairings.
Also be sure to become very skilled at handstand walks, which are sure to reappear in future WODs. Specifically, you need to be able to perform consistent handstand walks even after suffering through a variety of capacity-draining, neurologically-taxing, and strength-demanding movements. This year, for those of you who tend to "scorpion" when you handstand walk, you may have found that, after the deadlifts lit up your back, you had a tough time pushing through the handstand walks.
Last, let me address those of you who felt that rowing made the first WOD a "big man's" WOD. That's nonsense. It's rowing. It's going to be in every Open. You simply need to be prepared for it. Many athletes at my gym skip rowing WODs, no matter how clever I am in trying to trick, threaten, and cajole them into doing it. Granted, it's not sexy, but rowing is an indisputable mainstay of the CrossFit program and a necessary capacity to have. What's more, it's probably the best way to work and understand your heart rate zones and get familiar with your individual redline.
What are you up to on instagram?



-Foot count vs intensity
-Challenge and how it gives a goal to activity
-Q Marcus why do my muscles burn sometimes when working out?
Q Marcus is there an ideal balance with cardio and weight training, what I really want to know is what kind of ratio will give the most benefit?
Q. Pushups which variety/type will give the best all round benefit?
Q. Training on an empty stomach does that give more effect?
Eating is a big issue with fitness, some low carb suggestions, thought this was a good read.


Shredding the wedding cardio workout!
A nice article on sleep great infographics!
Great facts about running! You are a big runner.
How to walk more!


Thoughts on training with your better half!
Create an environment for success
Benefits of less screen time!


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Thursday, March 15, 2018

DIY Radio March 7 & 14th 2018

This is avery fun time of the week, tool time on the radio.

Colin and Dan join the program from wewillfixit.com and that is what we do, help people fix things.


These guys know a thing or 2 about maintenance.

And this week we walked people through a raised dog feeding station the entire project.

Here is the March 14th show.




Here is the March 7th show.




And here are all the notes from the 2 shows!
Intro:
·      Busy week in WWFI/ EM Towers- started to look for new warehouses. Difficult to find a suitable warehouse with parking for 60 plus vans! Found an amazing one. Only 10 times the size we were looking for!!
·      Summer is Coming- Accuweather data
·      Questions Over The Week:
o   -Q. lock is sticking on the door to the apartment and have used wd40 as you suggest needs constant repeat any idea what is going on? Sprayable lithium grease
o   -Q. How easy is it to convert fluorescent lights to LED or ....Really easy now. Retrofits (usually need replacement ballasts). Mobile phone up to fluorescent lights.
o   -Q. The seal on the base of the faucet where it connects to the sink is deteriorating are these an easy replacement and where do you buy that? Faucet= tap. Do you mean seal or do you mean locking thread nut that’s usually nylon?
o   -Q. Any traditional lumber yards in the UAE? Yes. Al Quoz or Jadaf but usually only sell in quantity. Lots of machined wood outfits like Timberwolf. We are not specialists though…..
o   -Q. Grout between the marble steps is falling out any easy fix? No. Scratch it out & reapply.
Section 1: Tool of the Week
·      Candidates for tool of the week-
o   The driver of the Toyota HiLux that tried to take out Dan near DIP yesterday.
o   Any installer of garden electrics using white interior wiring!!
o   Jigsaw- Intricate cutter for mainly wood or metal, cheap to buy
o   Adjustable Joint Pliers- ‘Crocodiles’
·      …and the winner is- Adjustable Joint Pliers
Section 2- The Build- Elevated Dog Feeder & Food Storage
What is It?
A small storage box with 2 holes cut out of the top when you insert bowls for food & water. Lid lifts up so you can get to the food which is stored inside.
Why build one / Positives
- Elevated feeding position keeps food & water off the ground and stops bowls sliding while in use
- Stops dogs “paddling” in their water
- Provides storage for pet food
- Can get creative and customise to match your kitchen cabinets
- Fun to build, get the kids involved in the sanding (maybe not the painting!!)
Negatives
- Need some power tools such as a jig saw to cut the circles in the top. Brushes, mohair rollers, paint sprayer for the perfect finish.
- Requires some carpentry skill to measure & cut the wood to size and build the box.
- Could take up to 4hrs to complete including downtime for primer to dry etc. but sense of accomplishment!
Section 3: The Case for Adhoc vs Annual Maintenance
·      What’s the difference?
o   Adhoc- Book one job at a time
o   Annual Maintenance- Sign an annual maintenance contract with a company to look after your home maintenance need for a year.
·      Which is Better?
o   Depends on your situation:
§  Peace of Mind- Annual contract
§  Transparency- Job by job better- you get what you pay for or you don’t pay! Limitations of annual contracts- READ THE CONTRACT VERY CAREFULLY:
·      Out of hours callouts- usually only for a total AC or electrical failure in the entire property & not just one room.
·      Number of Callouts- enough for your maintenance needs?
·      Cleaning only filters or a full AC Service- Needs to be done properly every 3-4 months.
·      Charge for Gas- Lots of companies do this but no practical method of measuring how much they used.
§  Value- For the same amount of maintenance an annual agreement would be cheaper as you are committed. However most companies include extra things you don’t need to bulk out the contract:
·      Cleaning driveways
§  Landlord- Easier to agree an annual amount rather than contacting every time something is needed.








DIY Hour- 7th March 2018
Section 1: Tool of the Week
·      Its Just Like the Oscars! What are we wearing?
·      Candidates for tool of the week-
o   Almost Every Landlord
o   Somebody whose name rhymes with Ronald Dump
o   All Spanners- I know quite a few but adjustables are the best!
o   Dremel Multi-Tool
·      …and the winner is- Dremel Multi Tool!
·      Acceptance Speech- On behalf of the Dremel Multi tool I’d like to thank my attachments & especially my sanding head. I’d like to dedicate my tool of the week award to Bailey Colin’s dog. Use to do his nails. Good for cutting & grinding in tight spaces- not much else can do this. Portable vs corded.
Section 2: Odd Smells
We need to treat this subject with care or we might get deported (if tool of the week hasn’t  done that already!)
·   Why do we seem to get some many odd smells here- temperature, spare rooms, high density housing- air balancing
·   Where can the smells come from- everywhere!
o   Toilets & Sinks- Obvious but normally happens due to a leak or blow-thru of the water lock in the u-bend. Regularly turn on taps & flush toilets.
o   Previous Leaks- Leak may be fixed but if the water was not cleared up effectively, it can cause mold & bad smells etc.
o   AC- both originating from the AC itself & from everywhere else due to air circulation.
§  Drip Tray- needs to be cleaned & disinfected every 4 months
§  Evaporator Coils- Cold radiator that fine dust sticks to= Bacteria, mold & smells. Clean every 18 months to 2 years depending on usage.
§  Ducts- Obvious & people understand better than coils.
§  Mold- Can be within the unit itself or on vents or even the walls due to condensation from the unit.
o   Under Appliances- If not regularly removed & cleaned, they can get very mucky. Needs regular cleaning & disinfection. Easier said than done when heavy!

Section 3- The Build- Elevated Dog Feeder & Food Storage
What is It?
A small storage box with 2 holes cut out of the top when you insert bowls for food & water. Lid lifts up so you can get to the food which is stored inside.
Why build one / Positives
- Elevated feeding position keeps food & water off the ground and stops bowls sliding while in use
- Stops dogs “paddling” in their water
- Provides storage for pet food
- Can get creative and customise to match your kitchen cabinets
- Fun to build, get the kids involved in the sanding (maybe not the painting!!)
Negatives
- Need some power tools such as a jig saw to cut the circles in the top. Brushes, mohair rollers, paint sprayer for the perfect finish.
- Requires some carpentry skill to measure & cut the wood to size and build the box.
- Could take up to 4hrs to complete including downtime for primer to dry etc. but sense of accomplishment!
Section 4:Randoms
  • Chilled Water vs Split Gas- Usually split based on property type
    • Modern Apartment- chilled water
-Installing co2 and smoke detectors best practice suggestions?
-Back home we have a central vac system are we seeing any of those in the UAE?

-Changing out the plastic kitchen and powder room sink pipes for mental for greater durability with the heat of the water here does that sound like a good idea?

-How easy it is to install door stops on a tile floor.

-Kitchen cabinets have taken a beating from water leaks how easy is it to replace the facing wood, we rent, landlord not interested, thinking economy.


-automatic garage doors easy to install see the machine at ACE.

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