True Fitness Academy

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…

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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.

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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.

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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

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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

Ep 35: Equipment We Hate; A Rant

Kian — Wed, 28 Oct 2009 07:00:08 +0000

Episode 35: Equipment We Hate; A Rant About Silly Pieces Of Fitness Equipment

We hate some things. Ok a lot of things. This is a podcast all about silly pieces of fitness equipment we hate. Enjoy

Download Today's Fitness Podcast[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Wednesday1028.m4a[/podcast]

EQUPIMENT WE HATE WITH A PASSION

Tyler’s Top 3

Abs Machines

You don’t need them. To get a six pack you been to lose fat. Actually using this machine will make your waist line grow.

Infomercial Equipment

Most the time they don’t work. End of story. If it’s too good to be true IT IS!

Gloves

Real men have rough hands. Women can use them! But men you don’t look tough you look like a idiot

Kian’s Top 3

Smith Machine

This machine makes you have bad form! Plus there are a hundred better things to do then you it.

Good Girl/Bad Girl

Once again there is better equipment to work the area that this machine works. And by using the other equipment you won’t look like a PORN STAR!!!!!

2 ½ pound weights

When working out make it count! Use a 10 pound dumbbell. Just do fewer reps of them.

Ep 34: Listener Mail

Kian — Tue, 27 Oct 2009 17:04:56 +0000

Episode 34: Listener Mail

It's that time again, our favorite show, the one where YOU tell us what to talk about. LISTENER MAIL!! If you've got questions about fitness and health, we've got your answers. Enjoy

Download Today's Fitness Podcast[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Tuesday1027.m4a[/podcast]

Listener Mail Letter 1

What music do you listen to when you work out? (Chris , TX)

Kian:

Tyler: Musicals and Bon Jovi

Basically listen to whatever gets you ready to workout

Listener Mail Letter 2

What is your favorite quick snack? (Randy, CA)

Waffle with peanutbutter

Protein Shake

Snickers

Listen Mail Letter 3

How many times a week should you work out? (Roxanne, CA)

3-6 times a week

what matters more is the intensity of each workout. if you only workout 3 times make sure they are high intensity of you workout 6 you can have lower intensity days.

Listener Mail Letter 4

It hurts when i run, WHATS UP? (Amanda, IL)

more then likely your running wrong. check out the book, CHI RUNNING

Listener Mail Letter 5

How many cals should i eat? (Jake, FL)

Jake didnt give us enough information to fully ansswer this letter. Make sure when you email us for help, you give us almost to much info to work with.

Listener Mail Letter 6

I have 2 weeks to loose 10-15 pounds, HELP! (Will, TX)

you diet should be all protien and veggies

your workout should be high intensity cardio and full body weights

we dont suggest you loose this much in this short of time but if you have to this is the safest way. EVEN THEN IT IS NOT THAT SAFE!!!!!!

Listener Mail Letter 7

How do i stay movtivated to workout? (Tim, MI)

Working out with a friend or even better a trainer witll keep you accoutable.

Listener Mail Letter 8

What were your thoughts on the UFC fights?

Kian: Shogun WON, buuut! I still don't like him as much as Lyoto

Tyler: Lyoto lost but Shogun didnt win, thus a tie. tie goes to champ.

-T

Download Today's Fitness Podcast [podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Monday1026.m4a[/podcast]

Ep 33: This Week In Fitness, Oct 26

Kian — Mon, 26 Oct 2009 07:00:54 +0000

Episode 33: This Week In Fitness For October 26th

What's going on in the fitness world? We've sorted through the crap and picked out some of the more interesting trends that have come up and we're bringing you pure unadulterated awesomeness. Some heavy hitters today, ranging from the H1N1 flu, to how to be inefficient in the gym we have got it all.

Here we are starting another fantastic week in October. Only two months more to go until the year 2010, and we are gearing up for some really cool things before the year is out. If you aren't already make sure that you sign up for our newsletter because within the next few weeks we will be sending out our Holiday Survival Guide, which is going to be AWESOME. From how to manage the office party, alcohol patterns, and Thanks Giving it will all be there. We are going to put out newsletter subscriber ONLY videos along with the Survival Guide, so go sign up, it's free and awesome.

Moving on to the business at hand. Let's check out some links

Kian's Links

Eric Cressy throws some knowledge on you about efficiency.

http://ericcressey.com/when-efficiency-is-all-wrong

Seriously a good read, short too. And no, this guy on over here is not a good example of form, I mentioned the picture on the show so I figured that you should have a chance to see it without having to click the link.

Eric Cressy is one of my favorite guys to read, sometimes he gets really deep into the biomechanics and some intense kinesiology terms, but it's worh it.

Here are the two links from About.com.

http://exercise.about.com/b/2009/10/23/rules-to-live-by-what-rules-help-you-stay-fit.htm

http://exercise.about.com/b/2009/10/20/getting-back-your-workout-mojo.htm

In these two posts the well meaning Paige Waehner spells out a few ways to cheat yourself in the gym. Note: I am not a fan of her ideas in these posts. Way too many people starting a fitness routine get caught up in the little things, and giving people MORE little things to worry about is probably not the best idea. Way to go Paige.

Let's move on to Tyler's links

Tyler's first article is about the H1N1 flu, http://www.cnn.com/2009/HEALTH/10/24/h1n1.obama/index.html?eref=rss_health Not something that either of us are big on. It seems kind of silly to freak out about this disease, so we're not going to. The article pretty much says that we are getting in a panther like state of readiness for the epidemic of flu. Yipee.

http://www.bodybuilding.com/fun/protein-cycling-benefits.htm

In this article Jimmy Smith talks about protein cycling. Jimmy is a big boy, I'm talking about height, and he's known for helping people fine tune their diets and shed the last bits of weight. While there is a lot about nutrition that I don't know I'm pretty sure there's not a whole lot of substance behind this article. For a 200lbs guy the cycle goes from 200g protein for 5 days then 185g protein the next five days and then back and forth. Kinda silly right?

That about raps it up, see you tomorrow

-Kian

Ep 32: Fatty fat fat

Kian — Fri, 23 Oct 2009 06:42:53 +0000

Episode 32: Fatty Fat Fat, The Truth Behind Fats

There is SO much misinformation about fats it makes both of us sick. Avoid fats, only eat these kinds of fats, these real foods shouldn't be eaten because their fat is "bad." All things we've heard before from clients AND trainers. Let's get real about fats and talk about what they are and which ones we should actually avoid. We also talk about cooking with butter vs cooking with olive oil, we think you'll be surprized.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Friday1023.m4a[/podcast]

Ep 31: Posture Perfect Part 3: Flat Back

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

Episode 31: Posture Perfect Part 3, The Flat Back

Last week we talked about Kyphosis Lordosis, a really popular postural deviation among Americans, and this week we are going to take it to the opposite side of the issue. The Flat Back posure is one that I had to deal with and work out of, it's also a really tricky posture to deal with because it's really comfortable. I hope this series has helped you focus in on your own posture. We'll be doing this for 2 more weeks.

Like we have said before, posture is one of the most important issues regarding your health and fitness. Not only does practicing good posture prevent you from ending up with joint replacements and having to use special aids like cains and scooter, it can make you perform better in day to day and athletic events.

No on really wants to end up like George, right?

Here's a good picture of what Flat Back Posture looks like from the side

You still get the whole forward head thing but this time people with this posture have weak backs tight abs and tight hamstings.

If you think that you are staring to look like this guy ===> besides the whole white face thing, there are some simple things that you can do.

The super man exercise to strengethen your back, and hamstring stretches to loosen you up.

Over all posture is an extremely fixable condition, so don't get lazy with this because it's really important.

-Kian

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Thursday1022.m4a[/podcast]

Ep 30: Stretching

Kian — Wed, 21 Oct 2009 07:00:12 +0000

Episode 30: Stretching; The Short And The Long Of It

Tyler and I spend a lot of time working with people who have lost their mobility. Their hips tighten up from sitting all day, which leads to so many issues we could fill a book (I think there are like 40 out there, so us writing anything would be redundant). Needless to say there are a lot of questions people typically have about stretching, we aim to answer as many as possible. We also tackle one of the age old questions: Should I stretch before or after my workout?

This morning I snuck into Tyler's bedroom right before his alarm went off, let's look past all the creepy portions of this and get right to the meat of it. Tyler stretches every morning when he wakes up, and I wanted to caputre this for you. Think nature documentary, this is a beast in it's natural habitat.

What can you learn from this video? Well besides from some badass stretches you can do right when you wake you, you get a glimps at our podcasting table, and you get to see my beautiful face. Enjoy.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Wednesday1021.m4a[/podcast]

Ep 29: The Sauna

Kian — Tue, 20 Oct 2009 08:00:32 +0000

Episode 29: The Saunas; Why They're So Hot

We've all seen them and we all have the same question, do they actually do anything? Well look no further for your answers, we are going to give you the information that you need to use sauna's safely and we show you what they do and how they do it. Today's Fitness Podcast is all about the heat.

Download Today's Fitness Podcast

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Tuesday1020.m4a[/podcast]

Saunas

After touring the newly redone locker room at my gym, I became interested in the saunas. They seem so nice and kind of relaxing. But I knew no info about them. Why use them? What are they good for? So guess what I did? Researcher and here it is!

A sauna is a small room to experience dry or wet heat sessions. It should be anywhere from 150-190 degrees F

Why use the Sauna

Clear lungs
Relaxes muscles
Reducing stress, due to relaxation
Detoxes body of harmful substances
Increases metabolism, because of the high regulation your body goes through

Why not to use the sauna

Heart Disease
Seizures
Hyperthermia
Dehydration
Light headedness/dizziness

OK I am going to use it now what?

Shower
Wrap body in towel (no nude time)
Enter Sauna
Relax (read, mediate, unwind)
Shower off
Drink water

Ep 28: This Week In Fitness: October 19

Kian — Mon, 19 Oct 2009 07:00:25 +0000

Episode 28: This Week In Fitness; What's Going On The Week Of October 19th

While we try and stay abreast of all the changing fitness trends we've narrowed down some of the best to today's podcast. Tyler pulled a great article on a really tough issue, definitely a fantastic listen today. Kian took a more practical look at some of the silly research that people are doing today and how you can apply some of what we've learned to your weight training program.

Here is the link to the article so that you can read it for yourself: http://www.clickorlando.com/health/21289128/detail.html

It's easy to blame society, the media, and the government for what goes wrong in our lives, but when it comes down to extreme weight gain there isn't a clear person or group to blame. With the story Tyler presented in the podcast there isn't any blame to place, but there are a lot of questions. If you haven't yet listened to today's show (tisk tisk) let's catch you up. There's a teenage boy who weighs in at around 400 pounds, and child services are contemplating taking custody of him from his mother.

Now I can get kind of harsh when it comes to dealing with weight issues, having dealt with them myself, but I do understand how emotional and challenging dealing with weight can be. In cases like this I find it hard to gather too much sympathy, I know that it can be hard for people to get access to good healthy food, but there comes a point when weight issues are self inflicted. This child, who I know is going to be dealing with weight issues for the rest of his life, no doubt knows that what he is eating is not good for him and he knows that his weight is not normal. Is this a psychological issue now? I almost feel like this kid needs to sit down and figure out why he is doing the things that he is doing to his body, especially at such a young age.

What do you think, is his mom to blame, the schools, himself?

Here are some take aways from my articles. Now I haven't bought a fitness magazine in a while, but for some reason this one just jumped out at me, it's the November issue of FitnessRX (something about reading a November issue in October got me I think)

At the ACSM annual meeting a paper was presented that tried again to answer one of the age old questions: For a person new to weight training how many sets should you do? A lot of the older information out there said that one set was all that new lifters needed, but some people said that the results were innacurate due to a lack of intensity of workout as well as a lack in supervision. This study showed that 3 sets of each exercise is better than 1 set.

The next one I talked about was crunches vs a plank exercise. In the article they said that a plank is a Pilates exercise, and while we do have an exercise called plank it doesn't look like the plank that most people do. So already I hate them. The study says that traditional crunches activate the rectus abdominus and the external obliques 20% more than a plank exercise. The catch is that they didn't give any information about population size or type, so keep doing both your plank and crunch exercises.

Until next time—Keep on Truckin'

-Kian
.

Ep 27: Diets, They Make You Fat

Kian — Fri, 16 Oct 2009 10:15:24 +0000

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Friday1016.m4a[/podcast]

Episode 27: Diets, They Make You Fat; The Truth Behind The Diet Machine.

In today’s episode of the True Fitness Academy Podcast, Kian and Tyler break down the components of what makes a crappy diet crappy, and how to avoid falling into the pitfalls of yoyo dieting and get thin quick schemes. With so much misinformation out there about food we think this is going to be a great help in getting you into the best shape of you life.

Ep 26: Posture Perfect Part 2

Kian — Thu, 15 Oct 2009 07:00:51 +0000

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/thursday1014.m4a[/podcast

Episode 26: Posture Perfect Part 2; Kyphosis Lordosis

The world of posture is an extremely confusing one. Thankfully Kian's done the hard work of learning how to read, evaluate, and fix postural deviations and has simplified it down for you. Today we're talking about one of the more popular posture types: Kyphosis Lordosis.

Let's start with the obvious, kyphosis lordosis is a terrible name for anything, let alone a posture type. It's a snooty, stuck up word. Unfortunately it's the best way to talk about this posture type, otherwise we'd be stuck saying a string of long words each time we'd like to reference it. So that is that

Here's a good picture of what kyphosis lordosis posture looks like:

I went over most of the muscular deviations in the podcast, so I won't beat a dead horse, but I do want to point out a few important things. First off this posture is such a product of our seated lifestyle it's not even funny, so if you find yourself falling into this posture make sure that you are positioning yourself correctly in your chair (I just had to fix my sitting posture…). Two, for this, and any of the other postures we talk about, you don't have to have this exact look to be starting to fall into poor posture. What I mean is that you can have the lordosis (rounding of the lower back) without the kyphosis (the rounding of the upper back), which means that if you don't see one that doesn't mean you aren't messed up. ok?

I talked about some exercises to do to help fix this posture, here's the list:

Breast stroke on the ground
Abdominal plan (elbows and toes)
Romanian Dead Lifts

Peace!

-K

Ep 25: P90X Review

Kian — Wed, 14 Oct 2009 15:12:29 +0000

P90X REVIEW

Download Today’s Fitness Podcast [podcast format="video"]http://tfapodcasts.s3.amazonaws.com/Wednesday1014.m4a[/podcast]

Today we reviewed the P90X DVD Training system. This system is a DVD program based on a “Muscle Confusion” theory. Basically this theory is if every two weeks you “mix up” and do different workouts, your muscles will keep growing. Awesome!!! This theory has been around for years; they, P90X, just seemed to trademark and market this idea.

With this program you get 12 DVDS. Seven being strength training based. Five are cardio and specialty DVDS. So if you like to “mix it up” this is great for you. One day you will be doing chest and back, the next yoga and then kenpo, a type of Japanese martial arts, the next day.

Your host through all of this is Tony Horton. From all the research we did we couldn’t find a reason we should listen to this guy, besides the fact the he is the figure head for this program. We could not find what degree he has or a certs in the fitness world that he might have. All we really could find out about him is that he wanted to be a actor and couldn’t, so picked up training.

Tony is the main problem with this program, at lease in Tyler’s eyes. To Tyler, he is annoying and cocky. “He makes you feel like he doesn’t care about your progress”.

Another issue that both Kian and Tyler have with the program is that Tony doesn’t help you identify within yourself, what exercise you should be doing. For each movement he wants you to do there, seems to be a beginner or advance movement to go with it. Nowhere does he tell you “if you can only do 3 of these do the beginner move” or “if you can do 25, next time do the advance”. So that was concerning because not doing a workout at the level you should/could be doing it at will greatly affect the outcomes.

True Fitness’ Official Review

What: P90x

What: a DVD System that is based on a “mixing it up” theory

Who: anyone about 30 pounds overweight or lighter. No one that is obese should use this program, due to the exercises within the program.

When: you must do a DVD workout everyday 7 days a week for a little over a hour

Price: $120 without shipping

Final Thoughts

If you at interested in this program go ahead and try it. Just know that you MUST be self motivated to do each of the workouts. Also if you are obese do not use. A lot of the exercises are body weight based. People that are obese should focus on other aspects of fitness and nutrition before doing this program.

Ep 24: Kettle Bells and BoSu’s; The Ins and Outs

Kian — Tue, 13 Oct 2009 08:00:40 +0000

Episode 24: Kettle Bells and BoSu’s; When, How, and Why to Use Them.

Branching off from our listener mail segment, a question was asked of us that we knew needed answering but would require it’s own episode. Jason wrote in and asked us about Kettle Bells and BoSu balls, and we responded in spades. If you’ve ever been interested in using either of these pieces of equipment than this is a must listen.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Tuesday1013.m4a[/podcast]

There are a lot of tools that you can use that will help you reach your fitness goals and get in the best shape of your life. Two that we get a lot of questions about are kettle bells and Bosu balls. Not only are they extremely popular in gyms and with personal trainers they are sold at your large retails stores in the fitness areas as simple to use and easy to learn. Despite their ready availability they can have disastrous consequences when used improperly.

Kettle Bells

With it’s simple design and almost too familiar look it’s easy to let yourself be lulled into a false sense of security with this bad boy. Yes you can get some great results by using kettle bells, but as Tyler likes to put it, "These are advanced tools, wait until month 3 to 6 before you even think about using them." They are great for developing power and using a lot of muscle fibers at one time, but there is a higher risk factor associated with them.

Our overall recommendation for using kettle bells would be to find a certified kettle bell instructor. The only company that we recommend your trainer be certified through is Russian Kettle Bell Instructors, RKC for short. They are really good at what they do, and will ensure that you do everything with proper form and don’t do anything stupid with the kettle bell.

Where would you find one? Go to the RKC instructor finder, at http://www.dragondoor.com/rkc/ for starters.

BoSu Ball

These things are one of the more popular tools that gyms will invest in right off the bat. They look cool and a lot of people like using them. But again, this is an advanced piece of equipment that we don’t think you need to be using within the first 3 to 6 months of your training. The BoSu ball is really a really good way to add unstable surface training to your workouts, but here’s the thing, if you can’t do the exercise on the ground (a stable surface) than you have no business standing on this thing. A good way to judge if you’re ready for this is to see how long you can stand on one foot. If you get to a minute that’s pretty good. BUT before you step on the BoSu see how long you can stand on one foot with your eyes closed. Shoot for around 45 seconds of consistent blind standing on each foot before you step onto the BoSu.

The most important thing about both the BoSu and the kettle bell is to understand the purpose for you using them. If it’s to look cool, or because you haven’t tried it yet, or because you’re bored with your current workout than you need to rethink using them. Since these tools have a higher risk factor you need to have more of a reason to use them. If you want to increase your stability than training on a BoSu might be the way to go for you, or if you’re trying to develop more power than a kettle bell could be a good tool. Just remember that you don’t have to use everything in the gym, only the stuff that’s going to help get you in the best shape of your life.

-Kian

Ep 23: Listener Mail

Kian — Mon, 12 Oct 2009 07:00:01 +0000

Episode 23: Listener Mail; Ask And You Shall Receive

Over the past month Kian and Tyler have received a lot (a lot) of questions from you out there in the podcasting world. After sorting through them and picking some of our favorites, you are going to hear the best of what you’ve given us. If you have fitness, nutrition, or health questions please feel free to pop an e-mail over to podcast@truefitnessacademy.com.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Monday1012a.m4a[/podcast]

Letter 1

What is a cheat meal?

Jamal

A Cheat meal is when a person that is dieting, so everyone, gets off their diet for one meal. For a meal is the key. So often people do cheat days. This could be having a candy bar for a snack. Or having a little fast food as a meal. The most important thing about a cheat meal is that its once to twice a week and it’s a meal, A MEAL!

Letter 2

I have back pains after working out. What do I do to get rid of it?

Eric

This is happening for 1 of a few reasons. The first could be you lifting too much weight. Secondly you could be doing the exercise wrong. The key to fixing this problem is lifting less weight, learning the exersie better, rest between workout days or stretch afterwards.

Letter 3

I do sit ups all the time but I still don’t have a six pack. Who do I get rid of my gut.

Mark

CARDIO, CARDIO, CARDIO! Abs exercises are great but cardio and loosing body fat with where you will see the gut go bye-bye.

Letter 4

I need to lose the last 10 pounds to hit my goal weight, how do I?

Amanda

This is when to kick it in to high gear. You diet must be point on for a while and your workout should be small high intensity workouts. DON’T STARVE YOURSELF! You need to lose this weight the right way or it will come right back.

Letter 5

I don’t have a lot of time toworkout . What should I do.

Steven

Go back and listen to Kian and Tyler’s favorite workout. A high intensity workout is fast and great for you. Getting a set of dumbbell and or jump rope would help too. Both are fast and effective workout tools.

Letter 6

Why are you two single?

Ashley

We are single because we have been moving around a lot. Tyler just got out of a serious relationship and Kian is rather busy with work, training and other activities. We are both dating around though.

Download Today’s Fitness Podcast

Ep 22: The Facts About Nutrition

Kian — Fri, 09 Oct 2009 07:00:05 +0000

Episode 22: The Facts About Nutrition; What Nutrition Labels Really Mean

Today is all about food, well not really, more about what’s on your food (and we don’t mean pesticides). Kian and Tyler take you through the simple ins and outs of nutrition fact labels, how to read them, what they mean and what pitfalls to avoid.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Friday1009.m4a[/podcast]

Good Day! Good Day! For years Kian and Tyler have been trying to figure out why people gain weight. What’s the reason? What we have come up with is it’s a lack of education on the nutritional aspect of life. So now how do we fix the problem? EDUCATE! So today we focused on the Nutritional Facts Label.

This label is on EVERY edible product there is. It breaks down most things you need to know before purchasing this delicious treat. Lets start at the top and work our way down.

Serving Size:

This area informs you how much of this u should eat. SHOULD EAT!!!! This is one of the most over looked areas on this label. Some products are very sneaky when they put the serving size. So you must pay close attention to this area. Like a Coke will have a serving size of 3 cups. Well no where on the bottle will it say how many cup in total there are. So this leads us straight to the next section

Servings Per Container:

Here is where they tell you how many servings are in the container. So using the coke example, A coke bottle might say that it has 2.5 servings. So now its math time, that is if you want to drink the whole bottle. You must take 3 cups, which we learned earlier was the serving size, and times it by how many serving there are in the bottle, 2.5.

These two facts are greatly important. So often, people don’t eat the serving size. So if you are counting calories be aware the you are more than likely in taking way more calories than you think if you are just eating something.

The Main Facts section:

This section give you all the information that legally every product most inform you of. Calories, Fat, Cholesterol, Sodium, Carbs, Sugar, Protein. All of these amounts are for the serving size give above in the serving size area.

Don’t worry about the percents. Those are based on if someone eats 2000 calories a day. No one really just eats 2000 calories a day. Be aware of the brake down between calories, fat, carbs, and protein.

Vitamins and Minerals:

Vitamins and minerals are just stated in the next section. This area become important when you are trying to decided between two items that are exactly alike in the area above. If something has more of a vitamin you want go for that one.

These are the three main sections of the Nutritional Facts Label. The key, like most things, is TAKE YOU TIME AND READ! Look at the serving size next time you go to get food. I am sure you will be surprised when you go home and see how big 2 tablespoons really are. Look at 2 take spoons of ranch. No one can have just two.

Ep 21: Posture Perfect

Kian — Thu, 08 Oct 2009 07:00:11 +0000

Episode 21: Posture Perfect; Covering The Basics Of Posture

In this episode of the True Fitness Academy Podcast your Podcast Personal trainers take you through the fundamentals of posture, and how to recognize some common mistakes in sitting and standing postures.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Thursday1008.m4a[/podcast]

Posture is one of the more complex issues that we can talk about in the fitness world. From "perfect posture" to walking and running posture there are a lot of places that we can go wrong. Since I am a complete nerd when it comes to body alignment (another set of words for posture), Tyler convinced me to break this down into more bite sized chunks.

On today’s show we talked about the general definition of posture, which is pretty much the way your bones and joints are aligned due to the pulling of muscles, tendons, and ligaments. Most of how we stand is due to over or under tightness of our muscles, what we are seeking is a proper length tension relationship between opposing muscle groups.

Here are some of the things that good posture give you:

Decreased risk of injury
Increased performance
Decreased pain
Increased strength
Better sleep
Increased productivity

Here’s a good image of a side plumb line posture I found at http://upwardspiral.co.uk/

The goal of posture is the find the most efficient weight baring position for the body, which, when standing, would be a straight line going between ear, shoulder, hip, knee, and ankle. I talk a little more in depth about it in the show

Sitting posture is pretty much the same as standing posture, save that you’re bent at the waist.

Here’s a good idea of what that should look like

Still a straight line between joints, only that the line between hip and knee is horizontal.

There’s going to be a lot more on posture in the weeks to come, a lot more function and talking about specific posture types. Remember if you really want to get into this, I will help the first 10 people to send me their postural picture (front side and back).

Later

-Kian

Ep 20: Tea Party

Kian — Wed, 07 Oct 2009 08:00:23 +0000

Episode 20: A TEA PARTY!

Today your podcast personal trainers talk tea. White, black, green, oolong and herbal, they cover it all. How much to drink, which is better, why drink it, and all the little questions that you might have about tea. Answers will shock and amaze you (aren’t we always amazing though?)

Download Today’s Fitness Podcast[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/wednesday1007.m4a[/podcast]

Growing up tea always seemed like something that you drink when you’re sick, so I never drank it. Now that I have grown up a little in my logic and thinking, sitting down with a nice cup of tea is a perfect way to relax and calm myself. But which one is the best for you? It seems like there are so many types of teas.

Before going into the types of teas that there are, I want to explain how tea is made. First, one would grow a tea plant. Most of the tea supply comes from the Far East, with India leading in production. These plants are raised from seeds produced by the white flowers on the plants. When the tea plant is about three to five years old and about three to four feet high, it is ripe enough for its leaves to be picked. The leaves are picked then sent to a factory for processing. When processed, leaves are spread out on shelves, where air is blown over them to dry them. The leaves then get a ride on a rolling machine to press out their juices, and then sent to a fermenting room. In this room, controlled humidity and temperature chemically change them to a coppery color. The last step the leaves are dried out in an oven, where they turn a brownish-black color.

It is in the fermentation stage that we get the different types of teas. The term fermentation when applied to tea actually refers to how much a tea is allowed to undergo enzymatic oxidation by allowing the freshly picked tea leaves to dry. In order of fermentations the 4 main types of tea:

White tea: only steamed and dried (no fermentation)

Detoxifies cholesterol

Lowers blood pressure

Strongest in anti-cancer potenial

Fights stroke

Greed Tea: not allowed to ferment while its dries

Richest in antitoxins

Caffeine (20% as to an equal amount of coffee)

Reduceds blood pressure, total cholesterol and LDL (bad cholesterol)

Improves digestive and immune system

Decrease risk of heart attack, stroke, cancer, cavities and gingivitis

Oolong Tea: partially fermented

Caffeine (40% as to an equal amount of coffee)

Promote healthier and stronger bones

Stimulant immune system,

Black Tea: Fully fermented

Highest caffeine (60% as to an equal amount of coffee)

Known to stain teeth (Swish some water after to decrease the staining potential)

Burns fat

Stimulants immune system

Fights viruses

Detoxifies cholesterol

How much should you drink?

There are hundreds of studies that show correlations between how much tea you drink to a beneficial outcome. If you drink this many cups a day this dieses goes away by this much percent and so on and so on. From all the data I found having 2-3 cups a day will greatly affect your life in the long run. I would also though not exceeded 6 cups a day.

Which one to drink?

Well flavor is a huge key to this because each type roughly does the same thing. Another thing to look out for is how much caffeine you want in your diet. We suggest that you mix it up between cups of green tea and black tea. Start your day with a cup of black tea and maybe end it with some green.

-Tyler

Ep 19: Shape Up or Ship Out?

Kian — Tue, 06 Oct 2009 07:00:59 +0000

Episode 19: Shape Up Or Ship Out: Are Skechers Shape Ups Worth It?

On today’s podcast your heroes (too much?) delve into the footwear industry and discuss Skecher’s new shoe: the Shape Up. An in-depth look at the research and marketing of the shoe takes us to the ultimate conclusion, and following that rousing debate Kian and Tyler clue you in on their favorite in home pieces of fitness equipment.

[podcast format="video"]tfapodcasts.s3.amazonaws.com/October/Tuesday1006.m4a[/podcast]

Skechers claims the following of the Shape Up:

Improves posture (did you hear Kian laugh too?)
Strengthens abdominals
Tones thighs and calves
Firms the butt
Promotes weight loss

Skether’s study showed the following results:

Average wearer lost 3.25 lbs
Average wearer lost 1.125% body fat (1.251431212853% actually)
Average wearer increased glute strength by 41%
Average wearer increased low back endurance by 31%

oh and by the by, did we tell you that the test only included 8 women. Yup, 8.

Here’s the study

Here’s the video on how to use the shoe (it literally teaches you how to put them on your feat)

TFA’s offical review:

Kian: No Go!

Tyler: No Go!

Result: Skip the Shape up

What should you use instead you might ask?

Kian: Dumbbells!

Tyler: Jump Rope!

Peace!

Ameli Training (for updates on my barefoot running experiment)

Ep 18: This Week In Fitness

Kian — Mon, 05 Oct 2009 07:00:58 +0000

Episode 18: This week in fitness, what’s new and hot and what sucks.

On today’s fitness podcast Kian and Tyler go over some of the new trends in fitness as well as some fun health occurrences going on in the health world. On top of the we announce our first newsletter winner and lay out the week for you. Congratulations to Tiffanni! Our First TFA newsletter winner.

Download Today’s Fitness Podcast[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Monday1005.m4a[/podcast]

So good to be back! This weekend flew by for us, a lot of people to reconnect with. 49er’s had a big win this weekend, and the Raiders had a devastating loss. Both good things.The move has been a really positive thing, I think the quality of the podcasts are going to get boosted by the increased positive energy too.

Here are some links to things we talked about in the podcast:

Hulu

This is Why You’re Fat

Consumer Labs

On to the articles.

Tyler’s:

Big boy burger

Big boy baby

Kian’s:

This meal could make you fat

Body weight limit

See you tomorrow

-Kian

This is what shocked me

Ep 17: Beginners Luck (It Hurts)

Kian — Fri, 02 Oct 2009 07:00:01 +0000

Episode 17: Beginner’s Luck, Fitness Mistakes to Avoid

We’ve all been there, excited and ready at the start line of a new fitness plan, our diet is good to go, our routines are perfect; then about half way into day 3 we give up. Well your podcast personal trainers are here for you, they’ve pin pointed some of the most common and most destructive mistakes you can make.

Download Today’s Fitness Podcast [podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Friday1002.m4a[/podcast]

There are a lot of mistakes that we see people making at the gym, and today’s podcast is all about making sure you don’t stumble upon them. Fitness is a simple formula really: move your body, eat good, tada you’re in shape. What sucks is that we as Americans have bought into the lie that fitness has to be difficult. Without all the bells and whistles it almost seems like we’re failing.

Science has taken us a long way from when we were living in caves, but it’s hard to remember that we survived for a long, long time without it. Start with the basics, and then when you’re ready the next level will be there for you.

Here are the high lights from the podcast:

Kian and Tyler’s list of mistakes

Getting too excited about your exercise program. Start SLOW
Taking your fitness program to the extreme. Again, slow is good
The advanced programs and exercises are advanced for a reason, start with the basics.
Take the time to learn the correct way to do the exercise, too many people get hurt because of poor form
Exercise ADD: jumping from one workout to the next. Stick with one program for at least 4 to 6 weeks, then you can change things up.
Not following a healthy nutrition program. Don’t eat crap, don’t eat nothing.

Next week we are starting our newsletter personal training contest, join the newsletter and you might get the privilege of being trained through the internet by Kian and Tyler

Peace!

-K

Ep 16: Mistakes We’ve Made

Kian — Thu, 01 Oct 2009 07:00:35 +0000

Episode 16: Mistakes We Have Made

In today’s show your Podcast Personal Trainers recount mistakes they made in their fitness journey. From over training to destructive eating habits Kian and Tyler bare all.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/October/Thursday1001.m4a[/podcast]

Show Notes

Our new apartment is pretty sweet, except the gym only has machines in it.

Tyler is sick as crap, hopefully he will pull out of it in time to record Friday’s podcast.

Kian is really getting into running, seriously.

On to our mistakes

One meal days
Rationalizing eating like crap
Over Training

What shoulder injury?

Taking everyone’s advice on fitness and nutrition
Not listening to our bodies
Not learning about nutrition sooner
Doing too much too fast

Expect some awesomeness tomorrow.

Until then go kick some ass

-K

Music on the podcast by: Intro – Afterburner Outro -Fuzzface

Ep 15: Some Muscle On You Is A Good Thing

Kian — Wed, 30 Sep 2009 07:00:05 +0000

Episode 15: Get Your Muscle On

Today Your Podcast Personal Trainers give you the skinny on their moving day/weekend. Then they argue about steroids, talk about female body builders, then get to the point and give you some top reasons to grow muscle.

Download Today’s Fitness Podcast[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/Wednesday930.m4a[/podcast]

Do you think these ladies use steroids?

Myth: Ladies can’t get huge muscle without a lot of crazy effort

Some reasons that you should grow muscle

You look a lot sexier
Muscle burns fat
Muscular people don’t look fat
More muscle = more strength
There is more of a cushion in your diet (ie you get to eat crap)
Your posture will improve

Side note: Dayquil and BBQ is not recommended

Look forward to more awesomeness this week

xoxo

-K

Missing Monday

Kian — Mon, 28 Sep 2009 07:16:45 +0000

Why you aren’t hearing our angelic voices.

Your Podcast Personal Trainers have failed (kind of),

We understand that we promised you a podcast today. We really do. Even taking into account our whole moving situation, we were optimistic. Unfortunately we weren’t able to. Moving took over our lives, what with saying good bye to our adoring LA fans and packing everything up, and we didn’t get it done.

We are sorry. Look for a Podcast on Wednesday (we don’t get the internet in our new place until Tuesday). I’m going to try and put up some cool info tomorrow so that you don’t go into withdrawals.

Peace!

-K

Ep 14: Vegetarians etc

Kian — Fri, 25 Sep 2009 07:00:00 +0000

Episode 14: Vegetarianism and how it affects your fitness results

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/Friday925.m4a[/podcast]

Today your Podcast Personal Trainers take a cursory look at Vegetarians. How could vegetarianism be a healthy lifestyle choice, can you be fit and still be vegetarian, and when is it appropriate to eat meat? All these questions and more are answered on today’s podcast

Tyler shares about his story about a man who decided to talk on his cell phone, on speaker phone! Tyler is now going to be fight social crimes.

Tyler enjoys the Sex with Emily podcast. (If you know her, Kian and I would love to be on her show)

Her sidekick is becoming a vegetarian to lose weight, thus today’s topic

Vegetarianism:

A diet based on foods including fruits, vegetables, cereal grains, nuts, and seeds, with or without dairy products and eggs.

Pros:

Less saturated fat
Better craps
Lower cholesterol
Chance of heart disease decreases

Cons:

Not good for an active lifestyle
Muscle growth and repairs becomes difficult

Soy is from the devil (look for upcoming podcast on why this is)

To become a vegetarian you must do it right!

Know what you are replacing the “meat product” with.
Don’t overdo the carbs or fats.

Key word of the day

Hypertrophy: The increase of the size of muscle cells

Kian, as a child, thought that meat was only for men.

Tyler has a crush on Food Network Starts

Who’s your favorite?

We are now 90 on the health podcast on iTunes. GETTING CLOSE TO BEATING OPRAH!!!

Download Today’s Podcast

Ep 13: The Ethics of Beauty

Kian — Thu, 24 Sep 2009 07:00:53 +0000

Ep 13: Beauty Ethics, Why We Believe What We Believe About Beauty and Fitness

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/Thursday924.m4a[/podcast]

Today Your Podcast Personal Trainers discuss a forum that Kian was a part of. The discussion ranged from how beauty has changed over the past 100 years, how fitness has changed our perception of beauty, and how can we have a healthy perception of beauty. Enjoy

The skinny is that Kian was invited to be part of a forum at Azusa Pacific University, a rival college to his Alma Mater.

Westmont’s beautiful gardens.

Or Azusa’s… Buildings

Which would you choose?

You should listen to the podcast because bullet points won’t really do it justice, but here are a couple key points to pull from the talk:

Our current concept of beauty is a top down model, the "empire" gives us an unattainable vision of what we are supposed to look like and then gives us solutions in the form of products
Breasts do not always have to be over sexualized

Madonna With Child

Men want to look like Brad Pitt, or someone from 300
Over all the goal is a healthy view of beauty that doesn’t come from a place where our worth is found in it but being beautiful is a pleasure not an obsession.

Ep 12: Our Favorite Workouts

Kian — Wed, 23 Sep 2009 07:00:14 +0000

Episode 12: Kian and Tyler’s Favorite Workouts to Hate.

In this episode your podcast personal trainers take you through two quick and easy fitness routines that will help you get stronger faster. All you need for Tyler’s is a couple of dumbbells and Kian just wants you to get outside.

Tyler’s Dumbbell Workout

Grab 10lbs dumbbells and do the following

Pushup x10
Bent-Over Row x10
Upright Row x10
Shoulder Press x10
Good Morning x10
Squat x10
Lunge x10
Leg Lift x10
Crunch x10
Torso Twist x10
Rest 2 min
Repeat 3-5 Times

Focus on making some goals this weekend and really figuring out how to make them happen. We here at True Fitness Academy will do whatever we can to help. E-Mail us at podcast@truefitnessacademy.com

Kian’s Sprint Workout

Make sure you warm up first, jog around your block for 5 minutes and loosen up your body with some squats and lunges

Set out about 1 city block as your sprinting area, around 100 yards. Walk back ten feet from your starting marker (we’ll call this start marker A) and set a new start marker (start marker B). Start jogging in between B and A, and once you hit A give it all you’ve got. You are progressively building up to your max speed in between the two.

Once you get to the end walk back to the start.

Repeat 10 times.

Once you have sprinted your 10 laps walk back to the start.

Time for Lunges

This is where things get good, You are going to lunge the entire 100 yards with perfect form. Perfect.

This is pretty good. You don’t have to take your shirt off though.

Knee doesn’t travel too much in front of the toe if at all. Chest is up. Arms are at your side (the man above is using a kettle bell in his right hand, pay no attention to that). Core is tight.

Once you get to the end you are going to lunge all the way back, but this time you are going to do reverse lunges! Same thing as before, but this time you step backwards. This is a huge balance exercise, so take it slow and focus on your form

Peace!

Download Today’s Podcast

Ep 11: Gym 103. The Ins and Outs of Gym etiquette

Kian — Tue, 22 Sep 2009 07:00:44 +0000

Episode 11. Why what you do in the gym kills baby seals.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/Tuesday922.m4a[/podcast]

Today your Podcast Personal Trainers take you through perils not often talked about in the fitness world: How to not be a jackass in the gym. We know it’s hard, but follow these simple Steps and you will get in the best shape of your life without pissing anyone off.

The Plog:

Kian any Tyler are moving up to the bay area and are surprised that their new apartment doesn’t have better customer service
Customer Service is KEY

How to behave in a Gym. Start at the doors

Have your key card ready, don’t be the person who holds up the whole line
In the locker room, don’t take up more space than you need, and make sure you get what you want done, and then get out.

The Golden rule: Be aware!

Asking someone to "work in with you" is totally fine.
Sharing is caring
Work out in the appropriate area ie NO BICEP CURLS IN THE SQUAT RACK

Make sure to step back from the dumbbell rack

Don’t get in someone’s line of sight to the mirror, unless they are just checking themselves out in which case go ahead.
Know where you leave your things
Don’t sing out loud

In a group class

Get there early
Don’t take up more space than you need (a theme?)

Back in the lockers

Get your stuff together before you shower, no repeat trips
In the steam room/hot tub/sauna: Don’t take up more space than you need!
No stretching naked in the sauna, that is creepy

Tyler says: The goal for today’s podcast is for people to like you

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Download Today’s Podcast

Ep 10: Gym 102, who to avoid at the gym

Kian — Mon, 21 Sep 2009 06:15:03 +0000

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/Monday920.m4a[/podcast]

Gym 102: The people that will halt your fitness progress

Join your podcast personal trainers, Kian and Tyler, as they point out people in the gym who will slow down your progress. From the talkers to the army of skanks, these people have one goal: to make sure you don’t get fit.

Kian Is glad they found an awesome replacement for him
Leaving LA is bitter sweet
Tyler is angry at his job, but we don’t know why

The in the Gym

Here is an abridged list of people who you really need to watch out for, they will try and destroy your results. For a more in depth look at them make sure to listen to the podcast

People to look out for:

The Greeter. Danger Rating: 2, he is just a nice old man
The Talkers. Danger Rating: 3, They can kill your workout

The Guru Danger Rating: 3, He is annoying as all get out
The Advice Hound Danger Rating: 2, Harmless little guy
The Procrastinator Danger Rating: 2, Just don’t get pulled in
The Grandma Danger Rating: 1, She is sweet

The Army of Skanks Danger Rating: 1-2, Just don’t look too hard

The Frat Boy Danger Rating: 4, Usually harmless, just don’t stand too close (we hear douche is contagious)

The "I Don’t Think You Should Be Doing That" Guy Danger Rating: 5, The only one who might actually cause physical harm

The Workout Partners Danger Rating: 3, Not too bad, but they are lost…

Kian says: Honor your body

Ep 9: Calories

Kian — Fri, 18 Sep 2009 07:00:16 +0000

How Calories Effect Your Fitness Goals

Kian and Tyler fight for your right to eat. Today’s podcast is all about food, what it is, what to eat, and what to avoid to make sure that you reach your fitness goals and get in the BEST shape of your life.

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/Friday918.m4a[/podcast]

New Friend of the show

Tyler saw Jessica Simpson at Nordstrom’s today and fell madly in love
Kian is already madly in love with Hayden Panettiere

Which would you choose?

Calories

Nutrition is at least 50% of your fitness goals
A calorie is a unit of measurement for energy

Calorie formula

Here’s what you’re going to do

Men:

Take your weight in pounds and multiply it by 6.23

Multiply your height in inches by 12.7

Add those two numbers

Add 66

Hold on to that number.

Women:

Take your weight in pounds and multiply it by 4.35

Multiply your height in inches by 4.7

Add those two numbers

Add 655

That number is an estimation of your basic caloric needs. What we still need to do is take into account activity. If you sit behind a desk all day your number is 1.2 (secretary, office workers), if you spend a lot of the day standing and walking around your number is 1.36 (Coffee shop worker, sales counter), if you do semi-strenuous work all day your number is 1.55 (delivery person) , If your work demands that you run around all day multiply by 1.7 (this is my number, for a personal trainer), if you do heavy lifting all day your number is 1.9 (construction worker, athlete).

Very few people will fall into the last two categories.

Now what you’re going to do is multiply your total by your activity level number. And Since most of you are probably trying to lose weight subtract 300 calories

Here’s how mine (Kian) turns out.

200 X 6.23 + 72 X 12.7 +66= 1246 +914.4 +66 = 2160

2160 X 1.7 = 3,600 -300= 3300 Calories/day

That is how many calories I should take in on days when I workout!

On day when we don’t workout you subtract 500 calories. My calorie range is then 2800-3300.

Here are the formulas without any explanation:

Men = (lbs*6.23)+(ht/in*12.7)+66= X*(activity level)-300=Calorie need

Women = (lbs*4.35)+(ht/in*4.7)+655=X*(activity level)-300=calorie need

Calories in and calories out is a good place to start
Remember QUALITY of calories matters just as much

Basic Life Lessons

Use your common sense
An apple is ALWAYS better than a french fry
You are in control of what goes in your mouth
Bottom line is that you know what is good for you so don’t be a baby
Don’t use your children as an excuse to buy crap

3 Things To Avoid

White Death

White Flour
White Sugar
Salt

Broccoli Recipe

Put some water on to boil with 1/2 tbsp of salt
While that is heating up cut up your broccoli into pieces that you like (Kian likes big pieces)
Once the water is boiling hard put your broccoli in the pot, just enough that all of it still floats
When the water starts to boil again remove the broccoli from the pot if you are going to do another batch, otherwise dump everything over a collander in the sink
Put the broccoli in a bowl and season with about 1/2 tbsp of garlic powder, the juice of a lemon, 1 tbsp of olive oil, and black pepper to tase

Use this as a side dish for Jr. Bacon Cheese burgers

Ep 8: Gym Basics

Kian — Thu, 17 Sep 2009 07:00:28 +0000

Download Today’s Podcast

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/Thursday917.m4a[/podcast]

Gym 101

Kian and Tyler take you through the whirlwind of starting out a fitness routine with the most difficult part, finding a gym and not getting ripped off!

Memberships

Gym sales people don’t care too much about you

They are ALWAYS trying to get you to pay a lot of money
Remember: YOU are in control
Find a gym that is close to where you live

In between your training session and membership

Take classes
Get a feel for the gym
Don’t be afraid to try new things

Personal training

The trainer WILL try and pull on every single one of your heart strings
Realize when you actually do need instruction, don’t be prideful
If you don’t feel comfortable with the trainer move on

We kept this short because we want you to actually listen to our advice and maybe even take notes.

Ep 7. Boxing 101

Tyler — Wed, 16 Sep 2009 07:00:04 +0000

[podcast format="video"]http://tfapodcasts.s3.amazonaws.com/Wednesday916.m4a[/podcast]

Today’s podcast is all about boxing, how to get started and some awesome form tips from Tyler. Boxing is such a great workout there’s no reason you shouldn’t get out there and give it a shot.

Kian’s mom went to the Inner IDEA conference

In Honor of…

UFC Fight Night on Spike @ 8pm

The Ultimate Fighter on Spike @ 10pm

FRIEND OF THE SHOW

KIMBO SLICE

(Kian and I had lunch with him one day at our local BJ’s Resturant)

Boxing 101

Boxing is a combat sport where two participants, generally of similar weight, fight each other with their fists. It is also a great cardio and lean muscle building workout.

Where to start:

Intimidated – Cardio Kickboxing class at any gym
Interested – Boxing w/a trainer at a Boxing gym
Intense – MMA w/ trainer and a MMA gym

NEVER USE WIEGHTS WHEN TAKING A GROUP FITNESS BOXING TYPE CLASS.

You will hurt your shoulder

Equpiment needed:

Handwraps

Gloves

Women: 14oz
Men: 16oz
Large men: 18oz

Basic Moves on Boxing

Making a fist

Thumb to the side

Thumb inside fist

Thumb under fist

Stance

Be comfortable
Take a step back with foot that correlates to you strong hand(If your right handed take a step back with right foot)
Front foot points to where you want to hit
Back foot is at a 45 degree angel
Lightly squat (think sitting down on a chair)

Moving in stance

Lead with whatever foot is closest to the direction you want to go
NEVER CROSS OUR LEGS

Jab

Elbows in
Extend arm straight (think rockam sockam robots)
Twist wrist
Bring back

Equipment you will use while working out

Speed bag

Works hand eye coordination and shoulders

Heavy bag

Works movement and power

Double bag

Works every aspect of boxing

Focus Mitts

Works movement, speed, and hand eye coordination

Jump rope

Cardio

What to look for in a boxing trainer

IF THE DON’T HAVE YOU WRAP YOUR HANDS WALK AWAY
They need to focus on form and technique
They need to tell you the breathe
Does their personal style of teaching suit you? (Are they a yeller?)

FINAL THOUGHT

Don’t be afraid it’s a great fun workout

(plus when people find out that you box, they will think you’re a BADASS)

Here’s a video of Tyler and his old roommates playing around, this is by no means an instructional video, and the fact that Tyler kicks the crap out of his roommate is incidental. We just thought you might enjoy (There is some questionable language in this video, so…watch out):

Ep 6: Cardio and Weights

Kian — Tue, 15 Sep 2009 07:00:52 +0000

Cardio and Weights

[podcast]http://tfapodcasts.s3.amazonaws.com/Tuesday915.mp3[/podcast]

Resistance training vs Cardio
Kian is sad to leave his students
Kian will be part of a forum at Azuza Pacific University, he will rock your world
- It’s on September 22nd
- $5 to get in
- In LAPC room
- Be there and be awesome
We just admitted that we have days that we feel fat on

Should you do weights or cardio first?

Easy answer? Weights
Longer answer? Do what you prefer, it doesn’t make that much of a difference

When should you stretch?

After is better
Do a dynamic warm up to get your body ready
Kian is not going to kill Tyler, he wouldn’t have anyone to podcast with them
Your muscles are weaker after static stretching

How many times a week should you workout?

2 to 6 times a week

What time of day should you work out?

Morning is best
Whenever you can get it in is fine, that’s more important
Tyler like Morning
Kian likes around noon

Ladies: You are not going to get huge by lifting weights.

Guys: Do more cardio

Trust us. seriously.

Kian and Tyler’s Cardio Machine rankings:

Cardio	Kian	Tyler
Rowing	9	8
Stair Master	5	5
Rotary Stairs	8	7
Treadmill	5	6
Tread Climber	2	3
Seated Bike	3	3
Regular Bike	4	5
Elliptical	5	6
Spin Bike	8	7
Swimming	8	9
Jump Rope	7	8

The treadclimber

This things sucks!

Tomorrow we are talking about Boxing, get excited.

Ep 5: Monday Minutes

Kian — Mon, 14 Sep 2009 09:00:06 +0000

http://www.bigtex.com/foodlocator/

Monday Minutes

Kian takes part of a fundraiser for Leukemia
If you would like to donate

to donate click below
https://www.leukemia-lymphoma.org/all_donate?item_id=8072
We RANT about idiots that live in out building
People in the business lounge that don’t supervise their kids
The residents about us that stomp everywhere

Texas’ State Fair menu

do we really wonder why America is fat?

How much food weighs?

the amount of food the average person eats to be full is 4 pounds. how much do you eat?

http://www.precisionnutrition.com/what-are-your-4-lbs

Sugar is hated by America

study shows that women need only 100 cals from sugar and men need 150cals

study also claims soda is the #1 source of extra sugar to a diet in America

We have a new friend of the show

Becky Buck wild

Man Donates 40 gallons of blood (world record)

Red Heads

feel more pain then others

http://blogs.mercola.com/sites/articles/archive/2009/09/05/Do-Redheads-Feel-More-Pain.aspx

Help us Beat Oprah

Subscribe to us on iTUNES

Goals Plan PDF DOWNLOAD

Ep 4: Goals

Kian — Fri, 11 Sep 2009 10:00:25 +0000

Download today’s Podcast

Episode 4: Goals

Tyler was a Goalie in soccer
Games that end in ties are much better than others (F U Tyler)
Tyler is sorry for using the R word

Reasons to set goals

What is different about choosing to get in shape today as opposed to yesterday?
"I just want to get healthier" Is a terrible goal
What do you really want?
What event are you getting ready for?

3, 6, and 12 month goals
Work backwards from your 12 month mark
Make your 3 month goal really easy to achieve
Look at your goals every 3 months and reevaluate them

Goals vs. Objectives

Goal: The end game. I want to be a happy person
Objective: I will eat 7 servings of vegetables today
Tyler doesn’t like talking to new people

Case Study: Tyler

12 month goal: consistently 20 lbs lighter, 12% body fat

You are NOT a professional athlete or actor who gets PAID to look good and perform

Start small, ease into it
Batman does nothing but workout, sign autographs, and look good
You go to work

See more funny videos and funny pictures at CollegeHumor.

Ladies: Learn to sew. Seriously

First month is the most important

Goals are personal
Some options are
- Weight loss
- Eat correctly
- Eat fruits and vegetables regularly
- Make sure you hit your calorie goal
- Run a 5K
- Increase my bench press by X amount
Rugby is much better than any other sport

The Secret

There are good and bad parts to it

Tony Robbins

Kick ass motivational "why guy"
The four square model

Here’s the video that Kian got a lot of ideas from

Visualize what you want to look like
Visualize what steps you are going to take to get there
Don’t believe sales people

Objectives

Slowly build on them until you’re doing things every day that you know are going to get you to your goals
Cookie dough is the way to our hearts
Preplaning is key
- plan meals
- plan workouts
- plan cheat meals
- plan it all

Tyler is putting out a public challenge to fight "Baun" Make sure that Baun doesn’t wimp out

Send your Goals to podcast@truefitnessacademy.com

Ep 3: Pilates

Kian — Thu, 10 Sep 2009 10:40:18 +0000

[podcast]http://tfapodcasts.s3.amazonaws.com/TFAweek1weds.mp3[/podcast]

Pilates

Kian likes beer
Tyler worked out at night and was frightened by a Pilates class

What is Pilates

Pilates was started by Joeseph Pilates
Joe was trained in boxing, yoga, and other forms of classical fitness
Pilates refined his method while in a prison camp during WWI
The first Pilates studio was started in New York
Kian and Tyler both like Ballerinas

Six principles of traditional Pilates

Breath
Centering
Control
Precision
Fluidity
Concentration

The Focus of Pilates and the east vs. west traditions

Traditional method is only what Joesph Pilates taught. There are a lot of bitter east coast Pilates instructors, like this guy:

Discovering pure classical bitterness

Canada is America’s hat
Mexico is America’s beard
Who knew?

When talking about spine position there are two main places Pilates uses. Imprinted spine, no booty, and neutral spine, baby got back.

Too much curve, Imprinted spine, and neutral spine

Science says that neutral spine is the healthiest position for your spine because it puts your bones in the best place to absorb impact

6 Big Names in Pilates

East Coast

BASI – original builders of Pilates equipment
Winsor Pilates
Romana Pilates – worked directly with Joesph

West Coast

STOTT Pilates
Balanced Body
Peak Pilates

Tyler wants to go on a cruise, any takers ladies?

You could be the lucky one

Pilates Myths

Pilates and yoga are pretty much the same
Pilates is just an ab class
Pilates is just for women
Pilates won’t get you stronger
Pilates alone will get me lean

Make sure you watch that all the way through, or at least until after 2:33

Benefits of Pilates

Decreases injury
Strengthens your muscles while lengthening them
Increase flexibility
Increases breath control
Performance enhancement

Types of Pilates

Mat – just body weight, maybe some elastic bands
Reformer
The Reformer
Cadillac
Vroom
Chair
Take a seat
Barrels
Don't go down a waterfall in these

Core 4 Pilates

Single leg stretch
Obliques
Double leg stretch
Scissors

What to look for in a Pilates trainer

Are they Insured? (yes is a must)
Who are they certified through? (Best are STOTT and Balanced Body)
Watch out for fly by night certifications
No imprint all the time

Tomorrow: Goals

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