The Good Fit Podcast

Tracking meals out, Protein powder, How heavy to go - Light weights high reps or heavy weight low reps?, "Sugars" in nutritional information.

Business Builders Mini-Series #6 Today on the pod, making the case for websites in a fantastic chat with Elizabeth Quintal of EQ Design What keeps people on your website and how can you bring people your website via seo and aio - and how do these work in the AI era? The importance of reviews and Reddit Also the challenges and brilliant parts of solopreneurship Plenty of brilliant actionable websit...

A question I had recently - "Will I lose my progress if I don't train while I'm on holiday?" I thought was a great question to answer on the pod today!

Business Builders Mini-Series #5 Today, a brilliant inspiring chat with Tamara Cohen, creator of Mazal Bagels and fresh out of the oven, the newly opened Tova Bakery. Tamara shares her insights and 11 top things she's learnt - proved, kneaded and freshly baked for you here! Part of my business builders & self-employment series, sharing the stories of people building businesses in Madrid an...

Motivation! What are the barriers coming up for people in my summer group training programme and what does some of the psychology research have to say on these and ways to overcome them - specifically, Albert Bandura's work on self-efficacy and behaviour change Self-efficacy: toward a unifying theory of behavioral change: Albert Bandura. Psychol Rev. 1977 Mar;84(2):191-215. doi: 10.1037//0033-...

Emprendimiento - Miniserie #4! ¿Te gustan los retos? Pues a Desi Lozoya, si! Hoy con el podcast en español con Desi Lozoya, fundador y CEO de Functional Feel, un gimnasio con dos centros en Madrid que se centra en entrenamiento “funcional” o sea entrenar para enfrentar mejor los retos de la vida -en lugar de buscar únicamente la estética. Tenía muchas ganas de entrevistar a Desi, ya que ha creado...

This week - some great real world examples from my summer strength group on the challenge of building an exercise habit - with real honest examples form people in the group! Habit building takes longer than you think - but stick with it, get in momentum and keep taking steps forward, and you will get there! Thanks to Teresa for sharing her experience How are habits formed: Modelling habit formatio...

Business building & self-employment Mini-Series Ep #3 Aida Ramos shares her experience of starting out freelance after returning from a year working in India. Her experiences 14 years in to running her translation business. Self-employment and burnout. Exercise as a non-negotiable. The freedom and loneliness of self-employment - and growing New(ish) from this. New(ish) is a group for women who...

Unsexy basics - a mini rant, creating my summer strength training programme, warm ups and supersets! The Worlds Greatest Stretch Inchworms

Training and nutrition in the summer, when you're away from home, without gym access and limited choice and control on food options, Running in the heat and Task Paralysis aka freezy overwhelm and ways to move through this and reduce this feeling to get on with your day. Sources: Brief structured respiration practices enhance mood and reduce physiological arousal Slow breathing for reducing st...

Today, Samara Kamenecka and Carmel Drake of Guiripreneurs share their experience if building Guiripreneurs for self-employed people building businesses in Madrid To join: https://www.facebook.com/groups/guiripreneurs Sign up for Samara's newsletter, Madrid con Peques /Madrid with Kids: https://madridwithkids.com/es/ To work with Carmel: https://carmeldrake.com

Your questions this week! Supplements, how do I answer the question someone put to me, "how do I get a buff beach body quickly?" and the benefits of pull-up bars.

Today we have the awesome Teresa, the bra fitter from Corseteria Coco, talking about bras, what fittings are like in her studio and the connection between bras, confidence and exercise. https://www.corseteriacoco.com/es

Short and sweet this week, looking at why adapting wins when there's a spanner in the works in our training, and why you do not need a cortisol reset

This week! Flow state and exercise, getting in "good" protein in Spain and Gymbroverload and gymxiety and online coaching - what is it?! Sources: Go with the flow: A neuroscientific view on being fully engaged - (Van der Linden et al, 2020)

Episode 20! 3 questions today... combining yoga and resistance training, when to up the weights when we are resistance training and... training thru soreness - is it ok?

How did Lift Club round 1 go? Resistance training vs impact work for bone density Bench pressing and feet on or off the bench & why? Study I mention this week: The  LIFTMOR  (Lifting Intervention For Training Muscle and Osteoporosis Rehabilitation) trial High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and...

It's Lift Club final week. We also look at the evidence surrounding the following common beliefs & myths on social media - and why the following statements are much more nuanced or incorrect: *The statement that "women aren't small men" *"Moderate intensity cardio raises you cortisol and therefore should be avoided" *"Women should train according to their cycle...

Creatine, Walking Pads, Training fasted, Intermittent Fasting, Lifting "Heavy" and Cortisol!

To track or not track macros, the guy who ate the same for 90 days, when things go wrong focusing on calories, maximum weight the body can handle, in my 30s and putting on weight as I get older, vibration plates, workouts to tone up´ Fibre benefits study (source: EIQ nutrition) Carbohydrate quality and human health: a series of systematic reviews and meta-analyses

Your questions for Lift Club Week 3 and via Instagram - Glucose spikes - is it ok to eat fruit in the morning? Hydrogen water - legit or scam? Training fasted - or not? When to increase weights? Should I keep training 3 x a week & what about cardio? Can we train when muscles are sore? I do yoga, 11k steps daily & exercise with light hand weights - is that enough? Are home workouts effectiv...

A mini pod with Renee Kufner Heal of Madrid Yoga Collective today - how great it is to set big scary goals, be that pull-ups or handstands, and make a plan to work towards them. The health benefits of yoga especially around stress reduction and how this can be a great compliment for strength work. Find Renee at: https://www.instagram.com/cottonandhoney_yoga/

Question from week 2 of Lift Club! Will strength training help me lose belly fat? Can I do the same workouts again? How should I shorten a workout if I don't have time? Do we need to stretch after workouts? Satiating snacks How to calculate what I'm eating - eating at home vs eating out Managing eating out Should I do in-person PT or online coaching?

Question from Lift Club R1! Lot of nutrition & fat loss qs. Body recomp, how to measure protein & fibre, urge surfing, metabolism over 40, sweet teeth, home body weight scales, working out at home, performance goals & pull up goal learnings Urge Surfing ACT audio: https://psychwire.com/free-resources/audio/resource-133t0gg/urge-surfing-exercise

Todays episode is answer your questions I got at the Newish event a couple weeks ago. Does exercising twice a week count? What's the deal with protein powder?´ Does metabolism go downhill after 40? What about fasting? Can we exercise thru DOMS? Do resistance bands count as resistance training? Studies I mentioned in answer to the twice a week question: 1. Non-occupational physical activity and ris...