True Fitness Academy &#187; fat loss

Ep 129: 10 Best Refrigerator items

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

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

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Ep 127: Tyler Away!

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

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

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Stouffers To Include Suicide Prevention Tips On Single Serve Microwavable Meals

Ep 126: Stinky Onions

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

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

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Check out Emily’s Blog Here

EP 125: Give It The Ol’ College Go

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

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

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Ep 124: Fly Safe

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

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

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Ep 122: The Spinach Revolution

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

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

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Ep 121: The Food Revolution

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

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

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

Ep 120: Static Stretching

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

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

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Ep 119: TRX Training

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

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

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Ep 118: How To Curb Your Appetite

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

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

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Ep 117: Sleep On It

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

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

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Ep 116: The Next Step To Your Beach Body

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

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

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

Ep 115: FDA strikes back

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

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

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

Ep 114: Omega 3′s

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

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

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

Ep 113: Back to Basics

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

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

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

Ep 112: How To Avoid Failure

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

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

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

Ep 110: Trader Joes and Easy Ways To Burn Calories

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

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

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Ep 109: Time to Pay Attention to Your Soul

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

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

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Ep 108: 100 Push-Ups

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

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

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Ep 107: Energy Bars

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

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

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Ep 106: Stay with the program

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

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

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Ep 105: Feeding your Beach Body

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

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

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Ep 103: Mentally Preparing for the Beach

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

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

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Ep 102: We’re BACK!

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

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

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Ep 101: Super Bowl Madness

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

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

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

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EPISODE 100!!

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

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

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Ep 98: Creatine

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

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

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

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

That and much more more coming up for today.

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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 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 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 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 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 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 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 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 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 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 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]

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