LiveWild Radio

Unlike our teenage years, we don't have unlimited time to work out. Most of us have to get in and get out of the gym in usually under an hour so we need to be efficient if we still want to make gains. We know that the hard reps are the ones that are most responsible for making you progress, so getting more of them is generally a good thing. Myo Reps allow you to get more hard reps per set, speedin...

Whether Christmas holidays or heading away on vacation, any break from our routine can lead to falling off the wagon. In this episode Coach Winston gives some strategies to help you stay on track while still enjoying some extra eating and drinking.  Promo Alert! For the month of January we are offering 50% off first three months of the  Gen X Transformation Program when entering the promo code "tr...

Don't let a busy schedule keep you from achieving your fitness goals. In this episode, Coach Winston takes you through several techniques to make your workouts more time-efficient.   If you get more done in less time, you can still progress while managing a your hectic life.   Promo Alert! Forget the new year, start NOW! For the month of December and January we are offering 50% off first three mon...

You have chosen to get off the couch and get in shape, but you need to know whether a commercial gym membership or building a home gym is the best option.   In this episode, Coach Winston talks about the Pros and Cons of each and why you might go one way or another.     Promo Alert! Forget the new year, start NOW! For the month of December 2024 we are offering 50% off first three months of the  Ge...

If you are looking for a way to recover quicker, feel better, manage stress, and detox your system, then you need to discover the benefits of a sauna.    -Improved Cardiovascular Health -Faster Recovery From Workouts -Increased Growth Hormone Production -Removal of heavy metals such as lead and mercury   In this episode, Catharine and Winston discuss the benefits they have experienced using a saun...

Whether travelling for business or pleasure, being on the road can interfere with your fitness if you don't plan for it.   This episode discusses strategies to keep you from losing strength and fitness while keeping the pounds off while travelling.    If you are serious about getting into shape and staying fit for the long haul, then you need to build it into all aspects of your lifestyle, includi...

In celebration of us returning to Miguel's and the Red, we're re-releasing this podcast. If you're heading there too, DM us!  Sometimes the best things in life just happen. No plan or strategy.  Just going with the flow. This is the story of how a little pizza shop in Slade, Kentucky became an institution in the rock climbing world and the center of the climbing community in the Red River Gorge. ...

We've talked about general, metabolic, heart, and mental health in previous episodes, but now we tackle the topic of sexual health.   While there are some specifics, it turns out that when you are fitter and in a good mental space, your sexual performance and desire will tend to increase.   We talk about how aging and hormones affect sexual performance and what you can do to stave off age-related...

Eating more and moving less is a common occurrence during the holidays. Rather than avoid having fun, just change your strategy so you can enjoy the tasty treats while even building some extra muscle.    In this episode, Winston covers many practical tips that can keep you from getting fatter this holiday season. Give a listen and put these ideas into practice this holiday season.   When you are r...

When the seasons change, and the daylight shrinks, it isn't uncommon for people to experience depression, decreased motivation and an urge just to hibernate.   Catharine and Winston are no different. In this episode, they discuss how they deal with the mood change that comes with Fall and Winter. From exercise to sauna, they have found ways to mitigate the effects of this change to keep fit and ha...

If you've been following us for a while, you will have heard about the fitness qualities you need to build to live a long and healthy life.   You need a high level of cardiovascular fitness, strength, above-average amounts of muscle, balance and mobility. That's a lot of work when you have limited time to train.   This is where Strength Aerobics comes into play. Developed by Pavel Tsatsouline, the...

Aging is something we can’t escape but we can have a say in how it happens to us. To celebrate our 100th episode, Catharine and Winston discuss what they have learned since launching the podcast 4 years ago.   They are older but wiser on how they go about looking after their bodies and keep from breaking down. From training to recovery they work to keep functioning at a high level.   They also dis...

If you are a summer person, it can be easy to go into slacker mode when the cooler weather comes. To keep on track, it helps to create some off-season fitness goals to keep you improving and get dialed in for next summer.   In this episode, we discuss suggested ideas for off-season goals and how to implement them. Catharine and Winston review how they plan their Fall and Winter to improve health a...

There is a lot of talk about optimal training, but we love the concept of Minimum Effective Dose.   This is the minimum amount of training to make progress. For people who are pressed for time, this approach will still get you progressing toward your goals with the least amount of time spent exercising.   Depending on our schedules and time of year, we will have times when we train optimally, with...

If you want to maximize your training and live a long life, then it makes sense to vary your exercise program to match the seasons.   Give a listen to this episode to understand the ideas of periodization.    You can't maximize all physical qualities simultaneously, so Winston takes you through how to plan a year of exercise. He uses Catharine and his yearly plan to illustrate how and why to build...

  Summer is over and the kids are back in school. This gives you the opportunity to create a schedule and get back on track with your training. The distractions of vacations, kids activities, BBQs, drinks on the patio, and beers around the campfire are replaced with a regimented schedule leading up to Thanksgiving and Christmas.    In this episode, we talk about how your fitness journey should flo...

We've talked about the health benefits of cycling and how to make your bike more comfortable but now it's time to delve into the workouts. Winston's been a cycling coach for over 25+ years and shares his tips on getting the most out of your rides for cycling performance and health.    You can use the bike to build aerobic endurance, VO2 max, speed, and work capacity.  We talk about the ideal worko...

We've talked about why we love the bicycle as a tool for building fitness, but it can be downright painful if your bike doesn't fit you properly.   Winston has fit hundreds of people on their bikes to alleviate pain and improve performance.   In this episode, we talk about tips for improving the fit of your bike and fixing common problems like numb crotch and hands, sore neck and shoulders, and kn...

If you want to drop body fat quickly for a big event or kick-start your fitness journey, our new free program, The Fat Loss Cheat Code, might be just for you.   Winston came up with this program by combining a number of fat-loss training and nutritional tactics into one easy-to-follow plan. It combines muscle-building kettlebell workouts, conditioning workouts and an easy-to-follow nutrition plan....

Anyone who listens to the podcast knows Catharine and Winston love riding their bikes.    Not discounting that it is fun and relaxing, even when going hard, cycling offers many fitness benefits, especially to those over 40.   In this episode, we talk about the different types of cycling and how to incorporate them into your fitness plan.    Building cardiovascular fitness is vital for health and h...

  It isn't how much training you do that maximizes your progress. It is how much training you can recover from that does.   In this episode, we chat about recovery techniques that we use to improve our recovery and feel better.   From easy-to-implement activities like stretching and getting more sleep to the more resource dependent like massage, sauna and supplements.   As we get older, we need to...

One of the most common goals people have is to lose body fat. We all know you must consume fewer calories than you burn to achieve this.   But what happens when you eat clean and exercise a lot and the weight doesn't seem to come off?   In this episode, we discuss this exact problem as it is something Catharine is going through. She is getting in lots of activity, eating enough protein and not sna...

When asked about the ultimate minimalist home gym, the Beastie Boys' "Two Turntables and a Microphone" line popped into my head. Only I heard it as "Two Kettlebells and a Pull-Up Bar."   With that combination and a couple of accessories, you can forge a bulletproof physique ready for anything life throws at it.   When helping clients set up a home gym, we recommend getting a pair of adjustable ket...

Working out and eating right is easy when you are motivated. Motivation is just another way of saying you feel like it.   In this episode, we talk about how to stay motivated, disciplined and consistent. The key is to make your fitness journey a habit, and we talk about ways we use to stay on track with both our training and nutrition.   So much of fitness is just showing up, and there are many wa...

Just because you are over, 40 doesn't mean you have to feel and look like crap. If you look in the mirror after a shower and don't like what you see, you can do something about it.   While not everything is about aesthetics, looking good is tied to being leaner and having some muscles, which is linked to better long-term health outcomes.   In this episode, we talk about the E-book Winston wrote ab...