True Fitness Academy &#187; Kian

Ep 130: Time to go to fat camp?

Kian — Fri, 16 Apr 2010 09:00:25 +0000

With shows like the Biggest Losers and Jamie Oliver’s Food Revolution, there are a lot of people fired up about losing weight. With that is an old fad made new to help those would be weight losers: fat camps. For young and old alike, there are camps all over helping America lose weight.

Download Today’s Fitness Podcast

Ep 129: 10 Best Refrigerator items

Kian — Wed, 14 Apr 2010 09:00:44 +0000

We all know that there are times when crap fills our refrigerators. What about the good stuff though? Today we go through some of the things that you should always have on hand in your fridge.

Download Today’s Fitness Podcast

Ep 127: Tyler Away!

Kian — Mon, 12 Apr 2010 09:00:34 +0000

This is another big step in the show. Tyler is going to start a running program! After some conversation, we’ve also decided that we want to open up our talents to you all and offer up free 1/2 marathon training tips for our newsletter subscribers. Sign up now!

Download Today’s Fitness Podcast

Stouffers To Include Suicide Prevention Tips On Single Serve Microwavable Meals

Ep 126: Stinky Onions

Kian — Fri, 09 Apr 2010 09:00:53 +0000

Today we are going to have a good time. The Onion News is a fantastic comedy news source, totally fictitious but awesome. One just happened to involve some health and fitness news. Enjoy

Download Today’s Fitness Podcast

Check out Emily’s Blog Here

EP 125: Give It The Ol’ College Go

Kian — Wed, 07 Apr 2010 09:00:31 +0000

I just got back from Nashville and, like I said on Monday, it was amazing! Had a great time with the lady, and beyond that made a great revelation. Enjoy the podcast

Download Today’s Fitness Podcast

Ep 124: Fly Safe

Kian — Mon, 05 Apr 2010 09:00:39 +0000

I will have just got back from Nashville when this podcast airs (I’m there right now! My girlfriend is amazing btw!), and in that spirit we thought we would give you some tips on flying and traveling so that you don’t end up starving or eating 8000 extra calories. Enjoy

Download Today’s Fitness Podcast

Ep 123: 10 Reasons to Avoid the Gym

Kian — Sat, 03 Apr 2010 05:02:31 +0000

Tyler and I like to read other people’s blogs and internet articles for inspiration; sometimes we stumble upon genius. Today’s podcast is all about taking down some objections to the gym. Enjoy

Download Today’s Fitness Podcast

Ep 122: The Spinach Revolution

Kian — Wed, 31 Mar 2010 09:00:23 +0000

So we have to admit, we’re still on a roll from Monday’s cast. This is such a massive deal to us that it will probably be a reoccurring theme in the podcast for a while. Remember, this isn’t about saying “oh jolly good, some Brittish bloke is taking care of things for us” it’s about realizing that you and I need to start acting to make changes in our country. Oh and then we talk about how bomb spinach is for you.

Download Today’s Fitness Podcast

Ep 121: The Food Revolution

Kian — Mon, 29 Mar 2010 19:23:12 +0000

This could be the most important podcast the we have ever done. Seriously. Jamie Oliver has started a new show called “Jamie Oliver’s Food Revolution,” and it is amazing. If you haven’t seen the show we highly recommend that you do after listening to this podcast. It’s time that we get off of our butts and do something about the POISON they are feeding our children. Oh and there just may be an F bomb or two today, you’ve been warned.

Download Today’s Fitness Podcast

We seriously want to start changing things in the Bay Area, send us your ideas and input ASAP. This is not a joke any more, our children WILL die if we don’t start changing the way we feed them and educate them.

Ep 120: Static Stretching

Kian — Fri, 26 Mar 2010 09:00:37 +0000

We have talked about stretching and the different kinds of it on the podcast before, but today we are going to delve into the inner workings of static stretching.

Download Today’s Fitness Podcast

Ep 119: TRX Training

Kian — Wed, 24 Mar 2010 09:00:39 +0000

Tyler and I aren’t ones to jump onto just any fitness band-wagon, but when something awesome comes up we want to make sure we share it with you. The TRX Suspension Trainer is a badass way to change up your training and see some awesome results.

Download Today’s Fitness Podcast

Ep 118: How To Curb Your Appetite

Kian — Fri, 19 Mar 2010 16:13:27 +0000

Overeating is a massive problem in the US. Today we are going to tackle some of the reasons and solutions to this issue

Download Today’s Fitness Podcast

Ep 117: Sleep On It

Kian — Wed, 17 Mar 2010 09:00:35 +0000

Your mother has been telling you to get it since you were a child, and your doctor always stresses how important it is, but you’ve never really understood how important sleep was; until today. In today’s Podcast we are going to give you all the information you need to know to understand why you need more sleep.

Download Today’s Fitness Podcast

Ep 116: The Next Step To Your Beach Body

Kian — Mon, 15 Mar 2010 09:00:01 +0000

Last month we talked about increasing the amount of weight that you lift to build a solid base of muscle before entering into the summer (read: skimpy clothes). Today is about changing things up again to make sure that you’re making gains and progressing towards your beach body.

Download Today’s Fitness Podcast

[podcast format="audio"]http://tfapodcasts.s3.amazonaws.com/March10/0315monday.m4a[/podcast]

Ep 115: FDA strikes back

Kian — Fri, 12 Mar 2010 10:00:37 +0000

This is probably this largest intervention by the FDA in a long ass time. Seriously. A whole ton of processed food companies have been putting crap on their labels that’s just downright unproven and misleading. Check out the details on today’s podcast.

Download Today’s Fitness Podcast

[podcast format="audio"]http://tfapodcasts.s3.amazonaws.com/March10/0312Friday.m4a[/podcast]

Ep 114: Omega 3’s

Kian — Wed, 10 Mar 2010 10:00:54 +0000

They’re amazing. Seriously if we could prescribe anything, which we “technically” can’t, an omega 3 fatty acid supplement, like fish oil, would be it. What you should look for and why you should take them on today’s fitness podcast

Download Today’s Fitness Podcast

[podcast format="audio"]http://tfapodcasts.s3.amazonaws.com/March10/0310Wednesday.m4a[/podcast]

Ep 113: Back to Basics

Kian — Mon, 08 Mar 2010 10:00:02 +0000

Sometimes the input we get from listeners isn’t exactly constructive. Shocking we know. Today we get back to the basics of fitness, nutrition, and health. They’re THAT important

Download Today’s Fitness Podcast

[podcast format="audio"]http://tfapodcasts.s3.amazonaws.com/March10/0308Monday.m4a[/podcast]

Ep 112: How To Avoid Failure

Kian — Fri, 05 Mar 2010 10:00:42 +0000

Most people, 95%, will never reach their fitness goals. Today is all about simple things that you can do to not only reach those goals, but improve the quality of your life, and the lives of those you love.

Download Today’s Fitness Podcast

[podcast format="Audio"]http://tfapodcasts.s3.amazonaws.com/March10/0305Friday.m4a[/podcast]

Ep 111: Olympic Mindset

Kian — Wed, 03 Mar 2010 18:53:19 +0000

No matter what Tyler says, the Olympics are not just starting. With this being the first Olympic free week on TV, and NASCAR slides into it’s well deserved spot on ESPN over Rugby and Soccer (read: I hate silly cars driving in circles), it’s time to get into the minds of champions and see what makes them tick

Download Today’s Fitness Podcast

Ep 110: Trader Joes and Easy Ways To Burn Calories

Kian — Mon, 01 Mar 2010 10:04:07 +0000

Today is a monumental podcast. I won’t ruin the surprise for you, but we are going to go through some of our love hate with Trader Joe’s, TJ’s, and get you rocking on small ways to improve your calorie burn AND lead a more fulfilling life. Enjoy

Download Today’s Fitness Podcast

Ep 109: Time to Pay Attention to Your Soul

Kian — Fri, 26 Feb 2010 10:00:23 +0000

It’s our opinion that you can’t separate your mind body and spirit, and if you are really serious about getting results in the gym it’s time to pay attention to your soul. No this isn’t a podcast that’s going to try and convert you. It’s not about being Christian, Hindu, Jewish, and on and on, we want you to focus in on how your spiritual state manifests itself in your physical.

Download Today’s Fitness Podcast

Ep 108: 100 Push-Ups

Kian — Wed, 24 Feb 2010 10:00:41 +0000

We have heard your request, and here’s our review of the 100 Push-Up Workout. The goal of the workout? To be able to do 100 push-ups in 6 weeks. Enjoy

Download Today’s Fitness Podcast

Ep 107: Energy Bars

Kian — Mon, 22 Feb 2010 17:51:24 +0000

Energy bars are all the rage right now. From Cliff, to Power, to Muscle Milk, and all in between, there are a lot of options. We’ve broken it down so that you can make better choices quicker.

Download Today’s Fitness Podcast

Ep 106: Stay with the program

Kian — Fri, 19 Feb 2010 10:00:37 +0000

Rounding out the week we want you to be prepared to face some of the major trials you’re going to face over the next 90 days. You ARE committed to changing your body in 90 days, right? Stay motivated and accountable on your journey to getting your beach body

Download Today’s Fitness Podcast

Ep 105: Feeding your Beach Body

Kian — Thu, 18 Feb 2010 10:00:28 +0000

This is the time to start worrying about what you’re stuffing down your throat if you want to have the beach body you crave (or drop some weight before swim suit season). It’s very doable to drop 40 lbs in the next 3 months, you’ve just got to be dedicated.

Download Today’s Fitness Podcast

Ep 104: Beach Body Changes

Kian — Wed, 17 Feb 2010 10:00:48 +0000

In part 2 of our beach body series we go deep into some workout practices that you should probably implement if you’re serious about getting in shape for the summer and getting the beach ready body you want. Today is all about the workout

Download Today’s Fitness Podcast

Ep 103: Mentally Preparing for the Beach

Kian — Tue, 16 Feb 2010 10:00:18 +0000

It may seem kind of early to start thinking of the beach with all the talk of snow storms and cold weather, but if you don’t start now you are going to be flabby come beach season. We’re starting you off with the most important part of the beach body journey, getting mentally ready. Enjoy

Download Today’s Fitness Podcast

Ep 102: We’re BACK!

Kian — Mon, 15 Feb 2010 10:00:13 +0000

After an awesome holiday in Costa Rica we are back in action! Ever wonder how to stay fit in the midst of insane amounts of food? Want to get ready for your beach body? This week is your week. Enjoy

Download Today’s Fitness Podcast

Ep 101: Super Bowl Madness

Kian — Fri, 05 Feb 2010 10:00:40 +0000

Sure sure, we’re supposed to tell you NOT to eat a crap ton on Sunday, right? Well I think you’ll be pleasantly surprised with today’s podcast, not only are we telling you is OK to eat some junk during the Super Bowl, we would be shocked if you didn’t.

Remember we are taking a one week vaction and won’t be back on the air until the 15th. We are going to try and get some videos up and all that, so check by the site to see what’s cookin.

Download Today’s Fitness Podcast

EPISODE 100!!

Kian — Thu, 04 Feb 2010 10:00:50 +0000

This is a major milestone for us. 100 Episodes! Today we unleash the people who have inspired us to be great in fitness, and those who still push us on. Before we get into the podcast, we want to thank you from the bottoms of our hearts for being there with us for 100 episdoes

Download Today’s Fitness Podcast

Ep 99: Energy Drinks

Kian — Wed, 03 Feb 2010 09:06:31 +0000

Energy drinks are EVERYWHERE! 7-11, the gas station, and even the gym. What are the risks of energy drinks? How do energy drinks effect your workouts? All this and more on today’s fitness podcast

Download Today’s Fitness Podcast

Ep 98: Creatine

Kian — Tue, 02 Feb 2010 10:02:17 +0000

BEFORE YOU LISTEN TO TODAY’S PODCAST WE NEED YOUR INPUT!! EPISODE 100 IS COMING UP, WHAT DO YOU WANT TO HEAR ABOUT?
Email us at podcast@truefitnessacademy.com

Creatine is a supplement that has so much misinformation and fear surrounding it that we knew we needed it address it sooner or later. Here are your questions:

Is Creatine safe?
Why should I take Creatine?
When should I Creatine?

That and much more more coming up for today.

Download Today’s Fitness Podcast

Ep 97: Whole Incentive

Kian — Mon, 01 Feb 2010 10:00:45 +0000

You’ve got Christmas bonuses and vacation time at your work, right? What about discounts on products and services? We are digging into the world of Whole Foods again and talking about their newest incentive program for their employees to make them more healthy. Drop us a comment below after you…

Download Today’s fitness Podcast

Ep 96: Interval Training is Dead?

Kian — Fri, 29 Jan 2010 10:00:03 +0000

Hope you are kicking ass today! We are really psyched about the goings on in our life, and today’s podcast is an awesome part of that. There’s been a lot of talk about steady state cardio vs High Intensity Interval Training (HIIT) lately, and a lot of people saying that HIIT training sucks. Today we set the record straight with research based articles and most importantly tactics to get you in the best shape of your life.

Download Today’s Fitness Podcast

Ep 95: Let’s Get Some Shoes

Kian — Thu, 28 Jan 2010 11:20:36 +0000

There’s a lot of conversation about what to put on your feet these days, so we are going to weigh in. Mind you we aren’t foot docs, but we know a thing or two about feet.

Download Today’s Fitness Podcast

Ep 94: Focus

Kian — Wed, 27 Jan 2010 10:00:40 +0000

A crazy day of interactions with people who don’t know what they are doing, combined with a call to FOCUS your life. Today is a good day to start changing your life, changing your workouts, and make your life the life you’ve meant to lead all along. Enjoy

Download Today’s Fitness Podcast

Dwayne’s Workout:

Arnold and the Ladies

Ep 93: I AM SPARTACUS!

Kian — Tue, 26 Jan 2010 10:00:00 +0000

We're not usually fans of "pop workouts" or any of that junk, but once every so often there's a workout in a magazine worth noting. Men's Health put out the Spartacus challenge workout, which is a pretty intense circuit of exercises. Click below for the link and be sure to listen to today's podcast to hear our review

Check out the Men's Health Spartacus Workout

Ep 92: Climb to the Top, Dance While You’re at it

Kian — Mon, 25 Jan 2010 09:40:26 +0000

If you've been listening to us from the get go, we've mentioned our friend Sean a few times; the guy from New York. I bet you might have some questions for him too, well here's your chance to get the answers. For only the second time in TFA history we have a guest, the one and only Sean from NY. We've got a great interview about Blues dancing and rock climbing. Check it out.

Click here to see Sean in action. Contest to whoever finds him first.

If you're in the New York area and want to get a workout in with Sean, check out his gym's website: Manhattan Plaza Health Club Don't forget to tell him that you heard him on the show!

Sean In Action ======>

Ep 91: You Are What You Eat; and a whole lot more

Kian — Fri, 22 Jan 2010 10:00:19 +0000

There's a whole hell-of-a-lot more too food than just the grams of fat, protein, carbs, and calories. What's the deal with multiple soda's of the same brand, all with zero calories? How can we continue to think that "eating nothing" is good for us? Let's explore

Ep 90: How Fast Do You Move It?

Kian — Thu, 21 Jan 2010 10:00:03 +0000

Today we're going to answer the question: Does it matter how fast I move the weight? In short, yes it does. Get more details on today's Podcast. Enjoy

Ep 89: Pain

Kian — Wed, 20 Jan 2010 10:00:30 +0000

Training IS pain. Let's face it, working out hurts. The question is how much hurt is too much hurt, and what kinds of hurt are too much? Mind you we are NOT doctors, and everything on this podcast is our opinion and not medical advice. We are pretty awesome though

Ep 88: Strange Workouts

Kian — Tue, 19 Jan 2010 10:00:44 +0000

Today is all about those classes that you've been meaning to try but haven't quite got around to it. We also dive into how fitness can make you more of the person that you want to be. Stripperobics? Why not.

Ep 87: Monday Minutes

Kian — Mon, 18 Jan 2010 08:39:11 +0000

From the UFC gym to sweeteners and the brain, we've got it all for you today. It's a big day in fitness, so get ready to get fit!

Ep 86: Alcohol And You

Kian — Fri, 15 Jan 2010 17:11:12 +0000

Alcohol is a part of life, so why not know what the actual effects (affects?) it has on your body? Today we're going to go over the caloric impact of alcohol as well as the changes it causes to your metabolism.

Ep 85: Control your fate

Kian — Thu, 14 Jan 2010 10:55:09 +0000

A recent Time article got us both talking about how most people don't realize how much control over their future they really have. Not only that but recent research has shown that you can actually change your DNA. Check it out

Ep 84: Lumbar Flexion

Kian — Wed, 13 Jan 2010 11:25:08 +0000

It's a big topic, and we aren't pretending that we can tell you everything about it in a single podcast. Instead here's an over view. Enjoy.

Ep 83: The Glycemic Index

Kian — Tue, 12 Jan 2010 11:11:12 +0000

All carbs are not created equal. That's why the glycemic index was created. It's a bad ass ranking system that's going to help you figure out what carbs to eat and which ones to avoid. Enjoy

Check out this awesome GI Calculator

Rakel_GLYCEMIC INDEX

Ep 82: Monday Minutes

Kian — Mon, 11 Jan 2010 10:00:17 +0000

Hello Monday! Today's Monday Minutes is all about Combat. Tyler's boxing, and Kian's gym, Walnut Creek Sport and Fitness, is releasing a new Combat course. Over all, totally awesome.

Ep 81: What Not To Wear

Kian — Fri, 08 Jan 2010 10:00:30 +0000

We hate reinforcing the stereotype that the gym is a meat market and all you should care about is how you look (ok well I hate it, I'm not so sure about T). Despite all that you, our listeners, have asked us to give you the heads up on wardrobe in the gym. Sit back and enjoy

Ep 80: Music!

Kian — Thu, 07 Jan 2010 10:00:35 +0000

Music drives exercise! We've got a lot of people asking us what fires us up when we work out, and, as is our MO, we are happy to oblige. Join us as we go through the music that drives us to work hard.

Ep 79: Eye On The Prize

Kian — Wed, 06 Jan 2010 10:00:58 +0000

New years resolutions are upon us, and so are a slew of free personal training sessions. If you've just recently joined a gym this year you've probably got the offer to get a free session with a trainer. These can be a great way to jump start your fitness, but watch out for these pitfalls.

Ep 78: More On The Run

Kian — Tue, 05 Jan 2010 08:01:17 +0000

We Love our reader mail. We got a good one the other day, and she pointed out some things in our running episode that may have been a little off. Seeing that we aren't too prideful to retract some statements, here's where we agree and disagree.

A couple quick notes:

Barefoot may not be the best choice for everyone.

I'm still not a fan of motion controlled shoes.

Lateral rotation and Pronation are different

Ep 77: Monday Minutes

Kian — Mon, 04 Jan 2010 07:40:27 +0000

Welcome to the first Monday of the year! We are off to a roaring start by helping you weed out the un-passionate side of you!

On a side note, for the last few episodes iTunes has not been updating our podcast! We just became aware of it thanks to an awesome listener and we are doing our best to fix it.

Ep 74: Get It ON!!

Kian — Fri, 01 Jan 2010 09:00:25 +0000

It is DAY ONE folks! I hope you're as excited as we (I) are about 2010. In this episode we take you through some of our major goals for two thousand and TEN!! Find some motivation in this and get going on your New Years resolutions TODAY!

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/January10/Friday0101.m4a[/podcast]

Ep 73: HAPPY NEW YEAR!!!

Kian — Thu, 31 Dec 2009 07:53:56 +0000

So I admit it, I LOVE New Year's Eve. Best holiday of the year. In honor of all the people who are going to be jamming the gyms full this season we've laid out an awesome goal setting podcast to help you hit your New Year's resolutions in 2010.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/December2009/Thursday1231.m4a[/podcast]

Ep 72: Take A Look At Your Trainer

Kian — Thu, 31 Dec 2009 07:51:36 +0000

We love listener mail, hell we even love it when people slam us. At least they are thinking critically about fitness. Yesterday we dealt with the bad, today we are going to move onto an e-mail that reminds us of why we are in the fitness industry in the first place.

For some more information on how to choose a trainer I did an article on it earlier at Amelitraining.com.

Ep 72: Take A Look At Your Trainer

Kian — Thu, 31 Dec 2009 07:50:00 +0000

We love listener mail, hell we even love it when people slam us. At least they are thinking critically about fitness. Yesterday we dealt with the bad, today we are going to move onto an e-mail that reminds us of why we are in the fitness industry in the first place.

For some more information on how to choose a trainer I did an article on it earlier at Amelitraining.com.

Ep 72: How To Hit On People In The Gym

Kian — Wed, 30 Dec 2009 09:00:42 +0000

Yup, that's right, we are going to give you the hook ups on how to talk to people in the gym. This is a much asked question of us, and there are a lot of wrong ways to talk to people in the gym, don't be that person.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/December2009/wednesday1230.m4a[/podcast]

Ep 71: Monday Minutes 12.27

Kian — Mon, 28 Dec 2009 08:10:57 +0000

We are BACK!! We had a good Christmas break and hope that you enjoyed the time with your families as well. Today we tackle a really thoughtfully built argument against our entire website. It's a toughy, enjoy.

P.S. We wanted to take a quick second and THANK YOU for listening to us!! We seriously LOVE you guys and love all the feedback we get, positive and negative. You kick ass

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/December2009/Monday1227.m4a[/podcast]

Ep 70: Case Study Nutrition

Kian — Fri, 18 Dec 2009 09:00:44 +0000

To wrap up this week in case studies we've taken on one of the most important and controversial topics in fitness: Nutrition. This is a pretty sweet podcast. Enjoy

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/December2009/Friday1218.m4a[/podcast]

Here is Basic Nutrition

Eat Breakfast

This means pretty much anything. Cereal, oatmeal, eggs, pancakes, protein shake. You just need to start your metabolism.

Women should eat 1300 to 1500 calories

Men should eat 2000 to 2500 calories

6 meals a Day, every 3 hours

Protein or a Vegetable needs to be in every meal

Portions Portions Portions

Have a Protein Shake after every work out

If you have any more questions relisten to the podcast or email us at podcast@truefitnessacademy.com

Ep 69: Case Study Day 4

Kian — Thu, 17 Dec 2009 08:19:01 +0000

This is the day I think a lot of listeners are going to be stoaked about. We are dealing with a middle aged mom. Sure sure middle age has changed a lot, and might be a touchy subject. Screw it. This is a bad ass program for a lady in the 35 to 55 age range.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/December2009/Thursday1217.m4a[/podcast]

Ep 68: Case Study Day 3

Kian — Wed, 16 Dec 2009 16:49:17 +0000

Today gets a little bit older as we take on "Randy." Randy is in his 50's, doesn't work out, but wants to lose his gut without a lot of effort. We've got your number Randy, it's right here

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/December2009/wednesday1216.m4a[/podcast]

Ep 67: Case Study Day 2

Kian — Tue, 15 Dec 2009 09:00:15 +0000

We've got a doozey for you. Let's take your usual skinny fat boy, add in some heart troubles, and we've got a bad ass podcast for you. Enjoy

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/December2009/Tuesday1215.m4a[/podcast]

Oh and check this link out: Polar's suggestion with heart rate monitor usage and pacemakers

I also think this is a pretty sweet pic too.

Ep 66: Case Study #1 – Sara

Kian — Mon, 14 Dec 2009 09:00:27 +0000

Welcome to Case Study Week! This week we have decided to take four of the most stereotypical cases we hear from YOU our listeners. Sure, each person is going to be a little bit different but what we've found is that there are a lot of good things you can learn from a well built program. Enjoy

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/December2009/Monday1214.m4a[/podcast]

“Sara” (Normal Weight Loss Female)

Weight: 210lbs

Height: 5’6”

Goal: “look Sexy for summer”

Where she is at now: Cardio 30min (about 10 min miles)

Issues: Knees

Diet: Has no eating issues

Target Goal Weight 130-150

5 month workout plan

Month 1

3 different full body workouts, 3 times a week, with 20 min HIIT Cardio

Month 2

Push / Pull Workout 4 times a week, with 20 min HIIT Cardio

Month 3

Take 4 Cardio Classes a week, with 40 min HIIT Cardio

Month 4

Rounds based workout 5 times thru, hour cardio with a heart rate of 140

Month 5

5×5 Workout (5sets, 5 reps) with yoga or palities classes, 5 times a week, 30 min HIIT Cardio

Nutrition to come on Friday!

Ep 65: Bread, Bread And More Bread

Kian — Fri, 11 Dec 2009 09:00:43 +0000

Bread is a really controversial topic, I mean what fitness guru doesn't tell you SOMETHING about bread? So we are going to tackle the topic and give you the valuable knowledge you need to know about bread.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/December2009/Friday1211.m4a[/podcast]

Ep 64: When Enough Is Enough

Kian — Thu, 10 Dec 2009 09:00:10 +0000

Your body throws you signs, sometimes subtle and sometimes not so subtle, that you are working out too hard. Sometimes these signs pass us by without us noticing, that is until we are sidelined because of an injury or sickness. Don't let this happen to you. Oh and we don't like 100 calorie snack packs.

Ep 63: The Art Of Mixing It Up

Kian — Wed, 09 Dec 2009 15:10:12 +0000

Are you tired of not seeing results? It's probably not due to a lack of effort on your part, it's most likely that you haven't CHANGED your workout in a long time. That is going to change right now.

Ep 62: Working Out In The Cold

Kian — Tue, 08 Dec 2009 09:00:18 +0000

With the temperatures dropping and as we near new years (D-Day for goal setting), we delve into some ways to protect yourself in the cold weather.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/December2009/Tuesday1208.m4a[/podcast]

Ep 61: Monday Minutes

Kian — Mon, 07 Dec 2009 09:00:25 +0000

Today is an extremely exciting day. Not much to say except you get to listen to us program 2 workouts and nutrition plans. Awesome right? Enjoy

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/December2009/Monday1207.m4a[/podcast]

We're Going to Costa Rica. what does that mean? Kian and I have about 2 months to get into SEXY SHAPE!. CARDIO HERE WE COME! below are the workout plans Kian and I will be doing for the few weeks. As for our nutrition we are going to extreme it us. Protien shakes will be out best friends. the plan is to do at most 4 shakes a day with two meals. some days going 3 shakes to 3 meals. I would just like to stress how extreme Kian and I are going for this trip. This is not something you should try just because you want to. We know what we are doing and know the signs our body will give us if we need to change anything up.

Kian Workout plan to get ready for Costa Rica

M/W/F

5 minutes warm up

Dynamic stretches

Power cleans 3×5

Push-Press 3×5

3 super sets of each at 10 reps

Squat & Pull-up

Deadlift & Dumbbell Chest Press

Lunge & Arnold Press

1 Leg Romanian Deadlift & Bent Over Row

Barbell Curl & JM press

Abs (Pilates and planks)

and the hour with Cardio

T/TH/S/SU

1 hour of cardio on T TH S

Yoga/Stretching/Light Pilates work on Sunday

Tyler's Workout (mine only looks neater because i pre wrote mine on excel)



Monday & Thursday			Tuesday & Friday			Wednesday & Saturday			7 MIN HIIT CARDIO
Incline Bench Press	3	10	Squat	3	10	Barbell Row	3	10	TIME	INTENSITY
Incline Flye	3	15	Lunge	3	15	Seated Row	3	15	1 MIN	HIGH
Flye	3	15	Leg Exten	3	15	Striaght Arm Pulldown	3	15	30 SEC	LOW/REST
Bench Press	3	10	Leg Press	3	10	Wide Grip Pulldown	3	10	1 MIN	HIGH
HIIT CARDIO		7MIN	Leg Curl	3	15	HIIT CARDIO		7MIN	30 SEC	LOW/REST
Overhead Press	3	10	Romanian Deadlift	3	10	Behind Smith Shrug	2	10	1 MIN	HIGH
Bentover Lat Raise	3	15	HIIT CARDIO		7MIN	Smith Shrug	2	15	30 SEC	LOW/REST
Lat Raise	3	15	Standing Calf	2	15	HIIT CARDIO		7MIN	1 MIN	HIGH
Upright Row	3	10	Seated Calf	2	15	EZ Bar Curls	2	10	30 SEC	LOW/REST
HIIT CARDIO		7MIN	HIIT CARDIO		7MIN	Preacher Curls	2	15	1 MIN	HIGH
Pressdown	2	15	Leg Raise	2	FAILURE	Incline Curls	2	15
Overhead Tri Exten	2	15	Crunch	2	FAILURE	Alt Curls	2	10
Lying Tri Exten	2	15	HIIT CARDIO		7MIN	Barball Wrist Curls	2	12
Close Grip Bench	2	15				Barball Reverse Wrist Curls	2	12
HIIT CARDIO		7MIN				HIIT CARDIO		7MIN

Once again i would like to stress that this is not for really anyone but Kian and i to do! next week we will be doing Case studies and those will be fore a majority of you to try.

Ep 60: Breaking Bad Habits

Kian — Fri, 04 Dec 2009 09:00:30 +0000

Stop eating ice cream, start going to the gym, don't spend as much time at my desk. We all have habits in our lives that are destroying our chances of living the life that we know we can lead. Today, Friday December 4th, is FINALLY the day to take the reins and do it. "What if it's too hard?" you might whine, we never said it would be easy to change, but we only want to work with people who are COMMITTED to making it happen. Ready?

Ep 59: Protein Powders

Kian — Thu, 03 Dec 2009 07:09:38 +0000

With all the powders and magic potions that you can buy at the "health food" store things can get pretty confusing. We are going to make your life a whole hell-of-a-lot simpler. In this episode we break down the confusing world of Protein Powder!

Ep 59: A Perfect Day For Fat Loss

Kian — Wed, 02 Dec 2009 09:00:26 +0000

If you've ever wondered what a perfect day for losing fat might be, this podcast is for you. We break down morning nutrition, snacks, workouts, diner, and lunch and optimize them for your fat losing pleasure. It's not that hard and not the rough, so let's get started!

Starting in the am:

Wake up 5 am (we are working, right?)

Breakfast 5:30 am. Make sure this is either something light or liquid, say maybe a protein shake?

Workout 6 am

Eat a post workout meal 7-7:30am. Make this something with both proteins and carbs

9am get to work

11am – 1pm eat lunch. Again a lot of veggies, protein, and some good fats

3 – 4pm Afternoon snack. Start slowing down on the carbs and focus in on your proteins

5 – 6pm Diner. Mostly proteins and veggies. NO fast carbs, ie breads or pasta.

7 – 10pm Go on a walk with a loved one, play with your kids, etc. Stay active!

For more details listen to the podcast

Peace!

-Kian

Ep 57: How We Workout

Kian — Tue, 01 Dec 2009 07:55:46 +0000

Up to this date we really haven't shared a lot about our own fitness lives, that changes today. Following along with last weeks post about our supplements, we are giving you an inside look at our own workouts. What makes us tick? Find out on today's Podcast.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/December2009/tuesday1201.m4a[/podcast]

Ep 56: Monday Minutes For Nov. 30th

Kian — Mon, 30 Nov 2009 07:30:48 +0000

How did your Thanksgiving go? Did you fall off the boat and eat way too much pumpkin pie? It's time to start heading for your goals, don't wait until January 1st. Most people never hit their summer fitness goals if they wait. Tune in and hear how we did and catch up with our awesome lives.

Ep 55: Thanksgiving Fitness Tips

Kian — Wed, 25 Nov 2009 08:46:14 +0000

It's close to Thanksgiving (please don't call it Turkey day, that just makes me sad), and we thought we'd give you a quick reminder of the playbook ideas in this podcast. Unfortunately Tyler had to be away so you get to hear Kian's voice ring like a beautiful bell. Enjoy

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/wednesday1125.m4a[/podcast]

With the holiday's coming up on us quicker than a yogi heading for a Lulu Lemon sale there is sure a lot of planing to do! We've made things really simple, make sure you do these steps and you'll be FINE:

Eat Breakfast!
Workout
Eat a good snack
Depending on the time of your Thanksgiving eat either the meal, if it's at lunch, a snack, if it's in the afternoon, or lunch and a snack, if it's at diner.

Tyler and I are going to take a break Thursday and Friday to recharge, but we will be coming back at you HARD on Monday. Enjoy your week!

-Kian

P.S. We would LOVE to see you at our Post Thanksgiving bootcamp, pop us an e-mail at podcast@truefitnessacademy.com for more info

Ep 54: What We Take

Kian — Tue, 24 Nov 2009 08:54:54 +0000

It's a known fact that a lot of people supplement their diets with pills and powers that almost have the same magical allure as potions mixed by witches. We are not impressed. How about an overview of the supplements that we take, why we take them, and when?

[podcast format="video"]http://www.truefitnessacademy.com/wp-content/uploads/tuesday1124.m4a[/podcast]

Let's start with this: before you start taking most supplements, use your common sense and check with someone who knows what they are talking about. There are some substances out there that can really mess up your biochemistry. That means you can get really messed up.

We are firm believers that you should make sure that you get as much good stuff from your FOOD as possible. Supplements should supplement your diet! Novel concept I know.

The sad thing is that way too many people think that with the right combination of pills they can make their body perfect. GROW UP. Seriously, people for a long time before you were born survived and thrived without pills, and people will continue to do it LONG after you are gone. Deal with it.

This podcast is also not about what supplements you should take. No no, this is what WE take, and unless you're a fit male around 200 lbs with similar goals as us you might not want to take everything that we take. Got it?

For the full list of what we take, listen to the podcast. But for the lazy among us, here's the cliff notes:

Fish oil – increases metabolism, makes you think better, decreases muscle soreness, increases recovery time. Probably the best pill you can take.
BCAA's – Help with recovery time after workouts, can increase hypertrophy of the muscle
Men's multivitamin – A good way to make sure that all your vitamin needs are covered (take a women's vitamin if you happen to be female

Those are some of our favorites. Make sure you check things out before you start eating them, some stuff is a harmless waste of money, but like we said before some can seriously screw you up.

Peace!

-Kian

Ep 53: Monday Minutes

Kian — Mon, 23 Nov 2009 19:34:25 +0000

Welcome to the week of US Thanksgiving! It's been made clear to me that a lot of our listeners are from out of the country and don't celebrate this holiday, but it's still a good time to celebrate those you love and take stock of your fitness goals. Today's show is all about health and fitness magazines.

Walk into any grocery store and you'll find it difficult to not notice all the fitness, health, and beauty magazines. Tyler is an avid reader of them, so we turn to him for advice.

Magazines we like:

Men's Health

Fitness RX

Magazines that you can live without

Muscle and Fitness

Bodybuilding

Anything with a steroid using man on the cover (in general)

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Monday1123.m4a[/podcast]

Ep 52: Why So Sad?

Kian — Fri, 20 Nov 2009 09:00:49 +0000

If you've ever been in a place where you don't want to walk into the gym because you're embarrassed, we are with you. We know exactly how embarrassing working out can be, we have gone the through the gauntlet of fat loss too. Let's tackle those demons and get started on a path to success!

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Friday1120.m4a[/podcast]

Ep 51: What’s So Sweet About Sugar?

Kian — Thu, 19 Nov 2009 08:40:48 +0000

Today's podcast is all about sugar. Why do so many people think something so sweet can be so evil, you might ask? Well we are going to load you up with some sugary knowledge. Saddle up!

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Thursday1119.m4a[/podcast]

Ep 50: Starting Your Fatloss Machiene

Kian — Wed, 18 Nov 2009 09:00:03 +0000

With a little bit of UFC the video game talk to lead us off, we've got some killer fatloss stuff for you in this podcast. There's a lot of crazy information about losing fat out there so we decided to simplify things and show you where you need to refocus your efforts, and if you're just starting a fatloss program, where you need to start. Enjoy

Where to start?

In our experience a good chunk of people who want to lose some fat have no clue where to start, is it with running (go to yesterday's podcast for that), grabbing supplements, hiring a trainer, or what? It's a confusing place to be in.

Even if you've started making some gains towards your goals there are a lot of conflicting messages, use this pill, do this kind of cardio, and lift these weights this many times. What we want you to do is remember where we this all started. This whole fitness thing started because we forgot to eat well and sit all day.

The solution? Move more and eat well.

It's like in the Lion King when Rafiki takes Simba to the water and his father tells him to"remember who you are."

Besides going back to the basics there are three main things you need to focus one.

1. Nutrition

2. Weight/Resistance training

3. Cardiovascular training

These are numbered in order of importance BUT, and this is a huge but, without ONE of those you won't see consistent results.

Let's talk about nutrition for a second. On the most basic level as long as your output is greater than your input you should be doing well. Should is the key word here, because if you eat fewer calories but they all come from crappy sources, well you're screwed.

That leads us into part 2 of nutrition, something we harp on a lot but needs repeating. YOU know what choices are going to be healthy and which aren't. Remember, the apple is ALWAYS better than the french fry. NO exceptions.

And NO, fried apples do not count. You are WAY too smart for that.

The Weights.

Weight training can be a really intense subject for a lot of people. If you're just starting especially, but it doesn't have to be.

2 quick tips to jump start your resistance training.

1. Start out simple. It's Ok to do the weight training machines for a few weeks, just don't get into the habit of ONLY doing them all the time. It's ok to ask for help too.

2. Check out the TFA 15 minute body weight workout on youtube, it's pretty bad ass and can be done without any equipment at all. Thank us later.

Cardio.

Cardio can be a tough topic for a lot of people, but it doesn't have to be super boring. Check out the podcast for a good simple routine.

You can also do the sets of each exercise for your resistance training in quick succession so that your hear gets pumping. Yes that does count as cardio.

Tomorrow we tackle sugar.

Peace!

-K

Ep 49: Running, And A Little UFC

Kian — Tue, 17 Nov 2009 09:00:11 +0000

Running is usually what people fall to when they first think about starting a fitness program. The funny thing is the nearly 90% of people who start a running program will be injured BY running within a year of starting. Scary right? Follow these guidelines and your chances will plummet.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Tuesday1117.m4a[/podcast]

RUN LIKE THE WIND

We often hear the statement “I need to get back into shape; I guess I will go for a run”. There is nothing wrong with running as a form of cardio; I want that to be known right from the beginning. It’s the way people run that scares us. Next time you drive down the street look at the people running. Do you think they have good form? Do you think that are maximizing their effort? Hopefully these tips below will help you.

Breathe

Please breathe! If you don’t get enough oxygen you’re going to die. So can you please explain why you are holding your breath then you’re working out? Try breathing ever 3^rd time your right foot hits the ground. This will keep your heart rate at a pace that you won’t pass out at.

Strides Per Minute (SPM)

You want to have 80 strides per min. per leg no matter how fast or slow you are running. The speed changes with the length of the stride, not how many there are. Longer the stride, faster the runner. To check this, run for 30 sec. your right foot should hit the ground 20 times. This might take some time to get down but this will help you greatly in your running if you can perfect.

Going Straight

Where are your feet leading you when you run? Are they pointing to each other? Do you resemble a penguin? Your feet need to be facing straight, like the rails of a train. Instead of watching the grown as you run and running into trees, parked cars, and or buildings, we suggest running on the edge of something. Find a sidewalk that has grass next to it. This way if your feet aren’t going straight you can feel the different by the change of resistance on the ground.

Posture

I know the road runner is fast but you can’t run like him, ever! Don’t bend at the waist, with your head forward when you run. This will kill your lower back. Posture up and have your legs under you as you run. Also let your arms move. The rotation that happens when you move your arms is good for your back.

Now that you know the basics, start with running around your block once. Heck, maybe even twice. Just take your time and work your way up to the marathon.

Ep 48: Monday Minutes

Kian — Mon, 16 Nov 2009 15:41:29 +0000

We are BACK for another exciting week with the True Fitness Academy! Monday mornings weekly rant is coming at you, and here are your highlights: Celebrities on Facebook, Fitness "Trends," and much much more!

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Monday1116.m4a[/podcast]

We are all on facebook, twitter, myspace, twittstalk,youtube, and on and on, creating our own social networks and power groups. We have a major issue with this. Not with you creating your social network, but celebrities.

Here is why. It's not that celebrities create their own droid army of followers, that's actually pretty awesome, where things get iffy is when good celebrities start letting us into their personal life like Paris Hilton or something like that.

You and I don't need to see our fitness heroes posting pictures of themselves getting hammered drunk and making poor dietary choices. Doesn't that just feel wrong?

Second in the show is some fitness trends. According to the ACSM there are some new "shocking" trends popping up in the fitness world. The headline of this article being,Is Cardio over? Strength Training Climbs List Of Fitness Trends, how awesome is that? Not really that awesome actually, but let's consider in which situations we shouldn't do cardio.

If you have time to only do weight training or cardio, which would you do? Both! If you do high intensity intervals with weights you are actually DOING cardio while DOING weights. Cardio is not going out the window and is still as important as ever.

Check you later

-K

p.s. Newsletter kids, make sure you check out the ning page to get your workout videos later today

Ep 47: What We Do Wrong

Kian — Fri, 13 Nov 2009 08:22:05 +0000

Here Are Some Crazy Things Trainers Do

We've all seen it and we all know what it is. Crazy people. Why do we need to train to the limits? Who knows, but on today's podcast we're talking about that fine line between totally insane and actually awesome.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Friday1113.m4a[/podcast]

So often when walking around the gym I notice a lot of people doing things wrong. I ask myself "why are they doing that exercise that way" or “why does that trainer have them doing that?"

My favorite is watching trainers over train their clients. The key to being a good trainer is balancing making the client feel good and being productive. Yes, some people love “hardcore” trainers, but what I am talking about is making a workout hurt the client for days afterwards. After a workout you should feel it the next day but it shouldn’t make you not be able to do anything. I often hear trainers talking about the pain they put s client through. I don’t get it!

What I really would like for you to focus on this weekend while you work out is just to think, why do I do this? If that’s from why do you workout in general. Rethinking about that might get you motivated for the next week. If it’s why do I do this exercise you might rethink what you’re doing and make your work out better. It’s always good to take a second and self reflect on what you doing, especially with your fitness goals. Do that this weekend, and start off next week with a rejuvenated spirit.

What do you look at when you look yourself in the mirror!

Ep 46: Boxing 201

Kian — Thu, 12 Nov 2009 09:00:03 +0000

Episode 46: Boxing 201, A Basic Boxing Workout

If you didn't already know Tyler's a boxing trainer, we did Boxing 101 a little while back. You can check out that post Here. In it Tyler gave us a run down of all the safety and form that we need to get started with boxing, as well as what to look for in a boxing instructor. Today is all about getting gritty and learning a boxing workout.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/thursday1112.m4a[/podcast]

so here is the basic no REAL equpiment boxing workout

Shadowboxing – 3 rounds

string boxing squats – 3 rounds

movement with burpies – 3 rounds

jump rope 3 – rounds

a round is 3 min with a min rest

here are some videos to help you with this work out

Ep 45: What’s In Season

Kian — Wed, 11 Nov 2009 09:00:04 +0000

Episode 45: What's In Season; Eating Seasonal Foods

Food is fantastic, it's good to eat AND play with, no matter what your mom said. When we say play though we mean play around with different types of food, experiment, and try new things. With the winter months coming upon us we are throwing you some good resources to check out to widen your palate.

Seasonal Fruits and Veggies

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Wednesday1111.m4a[/podcast]

Here's the link to the seasonal website:

Let's cut the crap, here are the two videos we promised you.

and a little lazy Sunday.

Glad we got that out of the way. Let's move on to some delicious Cauliflower Mash.

Shopping list:

Cauliflower, 6 cups worth when chopped. About 2-3 heads

Coconut Milk, 1 can

Cashews (optional)

Salt

Pepper

Cinnamon

Chop the cauliflower roughly and place all the ingredients in a pot.

1 pinch of each seasoning, 1/4 cup of cashews, and 1/4 cup of the coconut milk.

Bring it to a boil.

Once it's boiling reduce the heat and cover for 15 minutes.

After 15 minutes toss everything into a blender of food processer and blend.

If things aren't moving add a table spoon of water or two, one at a time, to loosen things up.

Add a good protein source and some veggies and you've got a bad ass meal.

Enjoy

-Kian

Ep 44: Lose The Flab

Kian — Tue, 10 Nov 2009 09:39:36 +0000

Episode 44: Lose the Flab

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Tuesday1110.m4a[/podcast]

Ep 43: Monday Minutes For November 9th

Kian — Mon, 09 Nov 2009 09:00:09 +0000

Episode 43: Monday Minutes For November 9th

In standard TFA style we give you your Monday Minutes. While we had a show packed with some awesome articles Tyler decided to eat up valuable show time by unleashing two bouts of shocking news. Listen it for more details.

ALERT FOR NON NEWSLETTER LISTENERS: TODAY IS YOUR LAST DAY TO SIGN UP AND RECIEVE TFA'S HOLIDAY PLAYBOOK.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Monday1109.m4a[/podcast]

Here's the Disneyland backstabber's link for today: http://www.chicagotribune.com/news/chi-bouncy-ball-02-nov02,0,2756114,print.story

Here's the pamphlet I was talking about, sorry about it being on it's side, I'm not reall sure how to fix that…

Friend of the show Omar Kadir's music video:

For those of you who need some schooling in the Hyphy movement

Ep 42: Protein!

Kian — Fri, 06 Nov 2009 09:00:23 +0000

Episode 42: Protein, The Building Blocks

After going through both of the other macronutrients, we've finally got to the big boy himself: Protein. So popular and yet a recluse, protein has got a lot of issue. Luckily we're here to help sort them out for you. How much should you eat? What kind should you eat? What to avoid? Yup we've got it all

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Friday1106.m4a[/podcast]

Remeber, everything is good in moderation. Just like if you eat a lot of carbohydrates you'll put weight on the same will happen with protein. It's not without it's own issues. Conversely it's not this deamon that a lot of people make it out to be

Red Meat won't kill you if you eat some of it.

Chicken isn't the magic protein.

Fish has some issues with it too. Check out this website to see some fish you should avoid and what you should eat: Seafood watch

Lamb is also delicious.

Play around with different meats and see what you like, don't let your prejudice get in the way. ok?.

Ep 41: Posture Perfect, The Perfect Rap Up

Kian — Thu, 05 Nov 2009 09:00:02 +0000

Episode 41: Posture Perfect, Let's Put Posture On Pause

If you haven't listened to our series on Posture, you go checkout episode 1, episode 2, and episode 3 first. This isn't the end of posture by any means, but we want the next talk to be led by your questions and comments. We've gone over a lot of the specifics, so today we've moved on to talking about some of the whys we should do posture. Oh and Tyler goes off on riding a scooter, he's a jack-ass.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Thursday1105.m4a[/podcast]

Ep 40: The Story Of Electrolytes

Kian — Wed, 04 Nov 2009 09:00:37 +0000

Episode 40: Electrolytes, What, How, And How Many

Thanks to some awesome listener mail we get to nerd out about Electrolytes. With the rising popularity of sports drinks, powders to add to your water, and crazy "power waters" electrolytes have gotten a lot of publicity. So what are they? Who needs to supplement them? Why are they such a big deal? Well listen up buck-o

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Wednesday1104.m4a[/podcast]

Watch this first:

So now that you know electrolytes are what plants crave, we need to answer the question: are they any good for humans? An electrolyte contains ions that behave as an electrically conductive. WHAT DOES THAT MEAN? Basically electrolytes help you body work. The main benefits are healthy heart rhythm, better muscle contraction, and improve brain function. All these great benefits, does not mean you need to stop reading this and go find as much electrolytes as you can.

You should only really be worried about electrolytes if you are dehydrated or working out for more than 1 hour.

For the most part though your diet should give you the electrolytes you need. If you’re worried here are some things you can get it from that aren’t sport drinks: Bread, Protein Drinks, and Beef Jerky.

If you don’t want to go out and buy a sport drink, try this…

1 quart water
½ teaspoon baking soda
½ teaspoon table salt
3-4 tablespoons sugar
¼ teaspoon light salt (salt substitute)
½ package of kool-aid sugar free (for flavor)

Ep 39: When You’re Not Motivated

Kian — Tue, 03 Nov 2009 07:00:37 +0000

Episode 39: When You're Not Motivated, Key Motivational Strategies For When Fitness Sucks

We've all been, or will soon be there. You wake up early for your usual morning workout and, ugh, you just don't feel like getting up. So you hit the snooze, missing your workout. This may or may not become a habit, but we've found that pushing through your motivational slumps will be much more powerful for you in the end. Motivation is so huge in the fitness industry, we've given you some tips to help.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Tuesday1103.m4a[/podcast]

One of my, Kian, accountability clients and I were talking about when everything fails you get back up. She'd not hit her weight loss goal for the week and was kind of bummed out, so we talked about what might be wrong with her workouts, diet, whatever. Nothing really came up.

Sometimes your body will buck everything you throw at it, and that is a fact you can take to the bank. There are going to be times where how you measure your success with fitness is going to fail, and you are going to have to find a deep passion to continue. It might be that the way you measure your success sucks, and that's a major issue for a lot of people.

The thing is that motivation with fitness is hard. It's called a workout for a reason. We can throw catchy quotes around all day, but it comes down to your commitment level. No one is ever going to make you pick up a weight and move it around. Ever. You can hire a trainer, you can workout with a friend or a team, but when it comes down to it you are the only one who can change your mind about anything.

Stick to your conscience, don't let anyone keep it for you.

When you let other people decide how you're going to react you've lost the battle. That's why only 1 in every 1000 people will succeed with a fitness goal. They put their trust in a diet, or in the treadmill, or with a trainer. That's all bullshit if you don't dig deep and make it happened for yourself.

Stay strong

-Kian

Here is a little something to get motivated by, from Tyler.

Download Today's Fitness Podcast[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/monday1102.m4a[/podcast]

Ep 38: Childhood Obesity

Kian — Mon, 02 Nov 2009 07:00:33 +0000

Episode 38: Childhood Obesity, The Rise And Fall Of The American Empire

With a flurry passion and enthusiasm your podcast personal trainers are back for another rousing episode. With us this week is good friend and registered Nurse (soon to be Nurse practitioner), the very first guest on the True Fitness Academy Podcast. Let's hit it!

To start off here's the link to Steve Hochman's site, it's a lot of crazy info. http://www.stevehochman.com/2009/10/28/fitness-marketing-heros/

Here's the picture that started it all

And the lovely Anna, who joined us today on the podcast

Ep 37: Halloween Special

Kian — Fri, 30 Oct 2009 07:00:22 +0000

Episode 37: TFA Halloween Special

Now there aren't many people who hate Halloween, but Tyler is one of them. In his opinion it's an overrated pile of a holiday, Kian, though, is pretty cool with the whole idea of Halloween. Who doesn't like a sick excuse for a costume party? Halloween does kind of kick off America's getting fat season. Let this holiday be your litmus test and see how you are going to do for the rest of the holiday season.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Friday1030.m4a[/podcast]

Download Today's Fitness Podcast[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Thursday1029.m4a[/podcast]

Ep 36: Posture Perfect, It’s All In The Hips

Kian — Thu, 29 Oct 2009 07:00:24 +0000

Episode 36: Posture Perfect, It's All In The Hips

Over the past few weeks we've been having an on going posture talk, what's good posture, what's bad posture, and on and on. Today's fitness podcast is ALL about the hips and how good hips make good posture, and we all know that good posture makes for good… umm everything else.

Well here's the thing, Tyler forgot to upload the hip video before he went out tonight (where I cannot say), so in liue of that video I've tossed a clip in from Happy Gilmore. It's got nothing to do with posture, but everything to do with the hips. Enjoy.

Until then let's talk some basics. Why the hips? Pretty much all back pain and knee pain's source is in the hips. If 80% of people in America will go through some kind of back pain in their life time we thin it's kind of important.

There are two ways you can go with hip disfunction. 1 too mobile. This is when your hips get all loosey goosey and you don't have enough core or leg strength to support the mobility

Shakira on the other hand has just the right amount of mobility for me.

Or not

Who really cares though?

The other way you can hurt you hips is not being mobile enough, which is WAY more popular. If you've seen all the older people with canes, walkers, and those damn rascal scooters and you know exactly what I mean. It's caused by sitting way too damn much and not moving your body at all. It's caused by not doing squats when you actually DO workout. It's caused because most people are lazy.

Don't be lazy, do some hip mobility work and realize that just because we're all getting older doesn't mean that we have to confine ourselves to a sedentary life.

Finally here's your video