True Fitness Academy &#187; health

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 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 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 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 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 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 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

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 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 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

Download Today’s Fitness Podcast

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