The FitLife Formula Podcast

Keeping your feet fit with Dr Ed Elliott

Your feet are the foundation of your entire active life. 

 

If you were a car, your feet would be the tires. Your engine might still want to go, but if the tires aren't in good shape, you may not be going far.

 

Sometimes we don't think much about them (until there's an issue), but as your base of support and the key to your movement, it's about time we consider a few things.

 

Like, how much arch support should you be using, if any at all?

 

Or how can one tiny change in the way your foot moves be the source of low back pain?

 

Or what's the #1 way to keep your feet healthy?

 

We're going to discuss these questions and more on this episode of the FitLife Formula Podcast. I'm joined by Dr Ed Elliott, a podiatrist and long time friend of mine, to talk about how to keep one of your most important body parts healthy and functioning well.

 

 

Meeting the 6 human needs at the gym

There are 6 things that humans crave in order to feel their best. This list, made famous by Anthony Robbins, is not so much about the physical needs (food, shelter, water), but more about emotional needs. 

 

The 6 Human Needs are

1. Certainty
2. Uncertainty (variety)
3. Significance
4. Love/Connection
5. Growth
6. Contribution

In order to have the best possible experience at the gym, and in your pursuit of health, all 6 of these needs should be addressed. 

 

On Episode 52 of the FitLife Formula Podcast, I'll talk about these 6 needs and help you discover how you can meet them at the gym.  You deserve to belong to a gym that helps you create fitness in your life, not because you feel like you have to, but because you WANT to.

 

Hope you enjoy!

 

3 Simple Ways to Control How You Feel

Sometimes you feel like there is nothing you can do to control your emotions.  That makes sense, since they are deep-brain, hardwired chemical responses to the world around us. It would seem that something that is so biologically rooted couldn't possibly be influenced by our conscious efforts. 

 

This would be like telling someone who is clinically depressed to "just feel better."  If it were that easy, no one would need antidepressants and depression wouldn't exist.

 

Well, it's not exactly that easy (and I'm not at all diminishing depression as a disease), but there are some things you can do to change your brain chemistry, improve your mood, and help you feel happier and more confident. 

 

Check out Episode 51 to learn more about the 3 conscious things you can do that will affect your brain chemistry and change your mood. 

 

You might be surprised to find out how simple this can be, and how your body and mind can have such a profound effect on your biology. 

 

Enjoy!

Why you need the Buddy System

When things get tough and sticking to healthy routines becomes a challenge, the Buddy System can help you stay on track.

 

Here's the story of Karen and Athena who, when the gym was closed due to the Coronavirus pandemic, kicked the buddy system into high gear to make sure they got to maintain their healthy habits. 

 

We will also discuss why the Buddy System works and how you can add this secret weapon to your life to help you with any healthy habit you want to maintain (but struggle with on your own). 

 

If you're struggling a bit and could use a buddy on your side, this is a must listen. 

 

We're also giving you a chance to try out the buddy system for yourself with our Active August Team Challenge. You'll have a team of 3, and you'll get points for staying active this August. If you're interested, whether you live in the Ann Arbor area or are doing this from another state, apply before 8/3/2020 using this link and we will get you all set up. 

 

https://fitsndr.com/widget/form/IiLZCsqt5YHOZa5hXnOg

 

Hope to hear from you soon!

Outdoor Exercise = Exercise Squared

Gyms in Michigan are now able to run outdoor classes as we come out of the Coronavirus lockdown.

 

While some might feel like this isn't REALLY going back to the gym, I'm here to share several reasons why a class outside might be even better than a class inside the gym. 

 

Tune in to find out why outdoor exercise can do even more for you than your usual gym workout! 

The 5 best ways to stay safe when you go back to the gym

Gyms in Michigan are set to reopen on June 25th, after being shut down for more than 3 months due to the COVID-19 pandemic. 

 

There is a lot of uncertainty about whether it's ok for you to go back to the gym, so in this 25 minute episode I lay out what to consider, and the 5 best practices to limit your risk at the gym. We'll talk about 

• The difference between gyms and studios
• Why strength training is even worth the risk
• The factors you should consider when deciding whether or not to head back to your gym
• The 5 ways you can protect yourself if you decide to head back

Maybe you're ready to get back at it, or maybe you're still not quite sure. Either way, knowing the best ways to protect yourself when you head back to the gym will help to limit risk to yourself and others, as well as allow you to get your fitness back on track.

 

 

Balanced Meals with Josie Edmiston

I wish I could tell you there was a specific diet that everyone could follow for optimum health and nutrition. Unfortunately, it doesn't work like that. 

 

There are as many "perfect diets" as there are books on the topic. Every person on the planet has a way of eating that suits them best. Some do well on the Paleo Diet, some Keto, South Beach, Mediterranean diet, vegetarianism, intermittent fasting, low fat, etc. etc.  No matter how you slice it, those diets just aren't going to be optimal for everyone. 

 

There is one claim that can be universally helpful though. It's not as sexy as a fad diet, so few people believe eating well can possibly be this easy. 

 

One of the best ways to maintain your health is to eat balanced meals. No carb-free extremism needed. Forget about low fat, and don't worry about eating 100 grams of protein with every meal. Just eat a meal that's appropriately sized and is well balanced with protein, fat, carbs and veggies, and you'll be living your best life for a long time. 

 

On episode 47 of the FitLife Formula podcast, Advantage coach Josie Edmiston joins me to share her presentation to our members about why balanced meals are the way to go. In this (longer than usual) episode, you'll learn

• why low carb diets don't work
• how much protein you really need
• why restrictive diets don't work
• one simple way to make sure you're eating proper portion sizes
• why many of the snacks you already enjoy are balanced (and you know the ones that are NOT)

 

Get ready for a great episode with Advantage Strength coach, Josie Edmiston.

 

The reason this isn't popular  

Take the Real Food Challenge (for a day)

We know real foods (rather than the processed edible products in the center aisles of the grocery store) should make up the majority of your diet. 

 

In fact, this may be the most important factor in your health. Do your daily eating habits include a lot of real foods? Or are you eating sub par, nutritionally sparse food-like substitutes that are compromising your health?

 

This week, we have laid down the Real Food Challenge for our members. The goal is simple: for 4 days this week, consume only real foods. 

 

What are real foods, you ask? We're referring to fruits, vegetables, unprocessed meat (preferably organic standards or better), whole unprocessed grains, and full fat dairy. So all you have to do is stick to those for a whole day and you've got a win! 

 

Depending on where you are with your eating habits, this may be a serious challenge. 

 

On Episode 46, I'll be talking about some questions I've gotten from our members and sharing some insights about the whole food challenge. You'll find out more about...

• What's OUT on the real food plan (until maybe it isn't)
• What's IN, and how if you have to ask, you probably shouldn't have much of those foods
• How starting with a solid breakfast makes the rest of the day easier
• Why the format of this challenge is a great place to start
• What the challenge does to limit snacking
• The foods that fall into major grey areas

 

Enjoy this episode of the FitLife Formula, and then give the Whole Foods Challenge a try for yourself!  

Morning vs Evening: When should you exercise?

2 special guests join me for this episode of the FitLife Formula Podcast. 

 

Today, 2 Advantage members join me to talk about why they love a morning/evening workout. 

 

This is always going to be a personal decision based on a lot of different factors, but Ted and Julie will be giving you some things to think about as you decide whether you will be a morning or evening workout person. 

 

Maybe you already have a routine you love. If that's the case, you might want to tune in because I'm going to share what science says about the benefits of a morning workout, and the benefits of an evening workout. You might find you get better results by switching!

 

Enjoy this super fun episode with long-time Advantage members Ted and Julie.

Keeping (or ditching) your habits when your routine changes

Episode 44 of the FitLife Formula will help you take the good habits you have developed while you’re safe at home, and stick with them as life resumes after the COVID-19 pandemic.

 

There are several factors that will help you stick with healthy habits, and Google fitness manager Kate Owens will share the 4 most important elements that should be in place if you have habits you’d like to keep as you return to your old routine.

 

This is the audio from a virtual presentation Kate did for our members a few weeks back. You’re going to get a lot out of this. Our members certainly did! Hope you enjoy this presentation about maintaining your good habits.