Total Body Training

Seasonal Dropout Disorder (SDD) is our topic of the day. Anytime the season changes there are opportunities for people to get on track with fitness or drop off. I notice this with the start of the summer and the school. There’s a great opportunity for you to rise to the occasion, solve the issue, and work around it. --- Support this podcast: https://anchor.fm/totalbodytraining/support

You really don’t feel like working out today, you’re exhausted and don’t have the mental energy to go work out. There will always be a time when you really don’t feel like working out, but I’m here to encourage you to just: GET UP AND GO! --- Support this podcast: https://anchor.fm/totalbodytraining/support

Setting a routine and doing something every night helps you perform at your absolute best every day. In this episode, I’ll show you what I do for my evening routine. Everyone’s routine is different and hopefully you’ll learn something new. --- Support this podcast: https://anchor.fm/totalbodytraining/support

It’s lunchtime, but you forgot your lunch at home and don’t have enough time to run out and grab a healthy option.  Today I’m going to help you navigate healthy eating at a convenience store to help you stay on track with your nutrition.    Sometimes I get stuck at my gym doing things and have to make a quick trip to the convenience store by my gym.  Some people will grab something that’s quick, not super nutritious, and filled with sugar. Here are some ideas that may work for you:    1.     Protein Bar – most stores will carry these now.  2.     Bag of nuts, protein bar, & a drink - Try to stay away from the dried fruit, there’s a ton of added sugar you don’t need! 3.     Jerky – Try to choose one with less sugar, it’s much healthier than a lot of options!  4.     Fruit – Most stores have fruit available, it may not be the best looking, but it will work in a pinch! 5.     Protein Shake – Sometimes these are not the best on the market, but at the moment it will do!   These are just sug --- Support this

You’re struggling to reach your fitness goals, so you decide to get an accountability partner!  Well, there are pros and cons to this method and I sit down to discuss what the pros and cons are to having an accountability partner.    A pro to having an accountability partner is there’s someone expecting you to show up & encourages you while you’re in class.    But, what happens if your accountability partner struggles with fitness goals too?  There’s this cool analogy, two people who are drowning at the same time, can’t help the other one survive.  The same is true for fitness goals.  If two people are struggling to meet their fitness goals, there will be a shared struggle and possible failure.   If you sign up an accountability partner who is at the same level as you, or below you, you could risk not achieving your goals.  If you do choose to get an accountability partner, it’s a great idea to find someone who is a little ahead of you in his or her fitness journey.   There is truth in --- Support this

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I sat down with Gene Bell, a highly regarded strength coach. Gene Bell is an accomplished lifter and coach, he’s worked with some pretty amazing people. We sit down to discuss his life and journey to strength training. Gene grew up in Central Florida and started his fitness journey when he started playing football in the 1970’s. He also participated in track & field, basketball, and wrestling. Gene started weight training in 6thgrade and did not participate in weight lifting contests until 11thgrade. For More About Gene and His story please listen to the podcast! --- Support this podcast: https://anchor.fm/totalbodytraining/support

Maybe you got a gym membership at the beginning of the year and you were super pumped! You worked out, bought new clothes, posted it all over Instagram, and then you fell off the wagon. You got a little distracted, scheduling issues, and life got in the way, but you never fully recovered from the fall out with your fitness plan. One thing leads to another… you realize you aren’t fully committed and not utilizing your gym membership. You should probably cancel that membership right? Or you can take a moment to think about: Why did you get the membership in the first place? The further you get from the day you joined the gym it becomes easier to forget why you started in the first place. If you are the person who knows you need to lose weight, or fix health issues, or just want to get moving try to remember your why you started in the beginning. If you care about your health and weight, I recommend things to stay committed. Listen to learn more! --- Support this podcast: https://anchor.fm/totalbodytraining/s

My Morning Routine Seems like everyone is talking about their morning routines to get them pumped to face the day!  So I’m here to share what works for me in the morning.  It’s not super fancy, but gets the job done.  First thing I do is wake up, take care of business, and then weigh myself.   I walk over to the kitchen and make myself a cup of go-go juice (Blue Mountain Coffee).  I weigh out my coffee and use a cool pour over system and treat myself to a piping hot cup.  While the coffee is percolating, I wash my face and get all pretty for the day. After I pour my honey a cup of joe to go… I break out the Pure SFH protein powder to get my smoothie on.   Spinach, almond milk, protein powder, and sometimes I add some fats for breakfast and blend it up in the Nutrabullet.  Now, I could eat eggs and cook breakfast… but I ain’t a morning person and enjoy my shakes. I then drink my shake while checking e-mails and text messaging. The mornings for me are really about checking out if thei --- Support this pod

What to do when Times arr Tough . What do you do when work, family, or life upsets your perfectly planned schedule?  What do you do when there are changes that affect your ability to get in the gym?  Many start off strong with a training program, but then somewhere they get lost. Maybe the kids are home, the job changes and all the sudden you have to reschedule things.  So what do you do?    What I recommend is that people be flexible and adept to the new circumstances.  The goal isn’t to show up every day at the time you like to go at, the goal is to get the shit done.  Most people are not adaptable and get hung up on the small schedule changes. You will want to be adaptable and pre-plan for the schedule changes that you anticipate throughout the year.     Some different ways to look at it are: ·      Find a new time to go to the gym. ·      Work out from home (we’ve got some great videos!) ·      Compromise with your spouse.  ·      Plan for Holidays and vacations.  ·       --- Support this podcast: http

What to do When Times Are Tough ? What do you do when work, family, or life upsets your perfectly planned schedule?  What do you do when there are changes that affect your ability to get in the gym?  Many start off strong with a training program, but then somewhere they get lost. Maybe the kids are home, the job changes and all the sudden you have to reschedule things.  So what do you do?    What I recommend is that people be flexible and adept to the new circumstances.  The goal isn’t to show up every day at the time you like to go at, the goal is to get the shit done.  Most people are not adaptable and get hung up on the small schedule changes. You will want to be adaptable and pre-plan for the schedule changes that you anticipate throughout the year.     Some different ways to look at it are: ·      Find a new time to go to the gym. ·      Work out from home (we’ve got some great videos!) ·      Compromise with your spouse.  ·      Plan for Holidays and vacations.  ·      Don’t let --- Support this pod

I’ve had a lot of questions recently about how I create my content.  Today I’m going to share my tips on how to build content.  In 2018 I’ve produced over 60 Podcasts and 40 videos, so I’m here to share my experience on how I do it all.    1.  Create indiscriminately.  When you are trying to go through the creative process don’t discriminate your thoughts.  If I’m making content here for Total Body Training, where it starts is with brainstorming.  I’ll sit down and start listing off ideas and let the thoughts flow.  I list everything that comes to mind, even if it’s a similar topic to previous thoughts.  That’s why I don’t discriminate during my mind dump.     2.  Use what you have.  What I’m talking about is equipment and technology.  Today I use a camera and microphone that work for me, but when I started I used just my phone because that’s all I had.  I didn’t have the money to buy a fancy camera or microphone; I just used what I have to build what I do.  Don’t shit on the equip --- Support this pod

You aren’t always going to feel like working out.  Even I have days that I’m not fully present in my workouts and feel like I could easily skip that day.     The most important workout you’ll ever do is… when you DON’T FEEL LIKE WORKING OUT.  These are the most important because those are the days that teach you that you take working out is now a habit and something you do in spite of temptations to skip.     Say it’s Friday and you’re invited to go hang out and get drinks.  Instead of skipping, maybe tell your friends that you will meet them later.  Or if you say no, I’m not going to go. You have made a commitment to yourself and your fitness goals.  This is the most important time, you are teaching yourself discipline and carving a new habit in your life.  It’s in these moments that you become more successful in your fitness journey.     It’s not when you’re hitting personal records that’s the most important… it’s cool, but not the most important one!  It’s the days that you a --- Support this podc

We all have so much going on!  It’s really hard to tell when to start a fitness program and healthy eating.  So, when is the right timeto start working out?!?!?!  Grab your calendar as we discuss when you should start working out!   If we start looking at the calendar, you may star to tell yourself:    “If I start right now, then I have to work around the school schedule, find aftercare, so I’ll just wait until after school starts.”    “Oh snap!  I have a wedding to go to in the Cayman Islands… if I start now or then, then I will just drop it and get off track again!”   “Maybe afterthe wedding… nope October means Halloween, Thanksgiving is next, and then Christmas!  Why would I start then?  I’ll just try January…”    See what’s gong on? There’s NEVER A GOOD TIMEif you look at your calendar and make excuses of why you can’t start today.  Scheduled and unscheduled stuff happens, that’s life.  Little emergencies and events happen, so there’s never enough time. The solution is: make the ti --- Support this pod

Sometimes I work out at a conventional gym down the street… it’s been pretty empty lately because right now is considered a slow season in the fitness industry. So my question to you is: Are you still on track with your New Year’s Resolution? So many people start out strong and ready to go… then something starts to happen, you stop showing up! Here are 5 points you should consider if you fell off your resolution. Listen To the podcast to find out! --- Support this podcast: https://anchor.fm/totalbodytraining/support

Today we are going to talk about fitness trends that make people unhappy. When I was a beginner, I made some mistakes in the past and these things are so tempting! In terms of fitness trend, usually what I see are quick-fix diets, short-term plans, and those that don’t take the big picture in account. Now, some of these do work, but don’t last for the long haul & shrink your bank account. Some of these plans have a shred of truth, you can lose weight doing a crash diet… but it’s not sustainable. You will see a decrease in strength and may gain the weight back after the program has ended. So, listen to the podcast to hear my thoughts and suggestions! --- Support this podcast: https://anchor.fm/totalbodytraining/support

Most people tend to struggle with their diet and workouts during the weekend. Today we are going to discuss why people fall off the wagons during the weekend. There are two really big points to consider why the weekends ruin my fitness goals. And In this podcast I talk about them! FInd out by listening to the podcast right now ! --- Support this podcast: https://anchor.fm/totalbodytraining/support

Mindfulness and Eating When I was growing up, I really struggled with my weight and something I think contributed to that was the speed I ate my food. I never really thought about what I was eating or how fast I was eating. I never paid attention to if I was full or what I was eating. A lot of people who have more to love, may be rushing through eating and not really paying attention to their bodies. Now, I’m not saying that’s everyone’s issue, but for me that was the case. Seems like a lot of people struggle with this too! It’s now in-style to practice mindfulness and that’s completely rad! The first time I heard about mindful eating was in college, I lucked out and was able to take a class on how to meditate. So, I’m going to share some tips and tricks that were shared with me. --- Support this podcast: https://anchor.fm/totalbodytraining/support

If you’re new to weight lifting, then you may notice people wear certain shoes, belts and leggings while the work out. The why they are wearing it gets a little tricky, so here’s what I wear while I lift. Shoes: Flat, thin-soled shoe helps me connect with the ground. I prefer the Chuck Taylor’s because they are flat with a canvas lining preventing my feet from moving around. Knee Sleeves: These are very new to me and added them to my program after some time lifting. These sleeve bring warmth, blood flow, and compression to my knees. I wear SBD Knee Sleeves 10mm Inzer Lever Forever Belt: The reason I got the lever belt was because it was approved for competition and it looked really cool. Compression Pants: These aren’t allowed during competition because you have to wear a singlet, but I wear compression pants during my training. Now, when you are a beginner all this stuff doesn’t really matter. You should be focusing on your technique and consistency! --- Support this podcast: https://anchor.f

What To Look For In A Personal Trainer Listen to the podcast: Google Music , iTunes,Anchor Follow Total Body Training on: Facebook,YouTube, and Instagram When you are trying to find the right trainer to help you get your butt in shape, but what do you look for in a good trainer? Today I’m going to discuss what I think you should look for when hiring a trainer. I’ve been working in this industry for a while and have had some amazing teachers along the way. So, I’m going to discuss five things I think is really important for you to consider when looking to hire a personal trainer. Tip One: Find someone you get along with. If you are getting or receiving information from someone, you need to feel some commonality or respect with the trainer. If you have conflicting personalities, or if they are putting out some negative vibes, then maybe that’s someone you won’t really jive with. Potentially you should feel like you should be able to get coffee with that person. You feel --- Support this podcast