The Good Fit Podcast

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...

Something different today! A speedy chat with someone I train with - Julia Shteynberg. We often get into chats about the crossovers in supporting people with their finance and fitness goals. Creating and sharing/voicing your big goals, consistency in the face of uncertainty about the timeline for when you will achieve what you want to, and the importance of keeping track of your progress and seein...

The difference between fat loss and weight loss - why our weight fluctuates - and why using the scales to measure progress can trip us up. Today I talk about the scales as one data point if our goal is losing fat and toning up, and also how to use other methods to measure progress. I don't want to use the scales to measure progress , what can I do?´ Total Daily Energy Expenditure - What might...

In today's episode we look at two methods to simplify the process of fat loss / weight management: Volume eating and 3 MOR (meals on rotation). Designed to make sure the focus is on eating nourishishing, satiating foods and not miserable dieting. Listen in for a quick overview and my thought on this approach,

3 changes I would make for long (and short) term health benefits if I wanted the most bang for my buck! This is part of the talk I gave for the New(ish) is Madrid group run by Aida Ramos on 15th Jan. Aidas newsletter is here The meta analyses on the number of steps we need for health is here The study on the strength gains that were made, by strength training, for as little as 15 minutes, 3 times...

Walking has so many amazing health benefits which are often massively underestimated Read more here: ⁠ Positive impact of a 10-min walk immediately after glucose intake on postprandial glucose levels ⁠ The origin of 10k steps & how many steps we need to do NHS - Walking for health

Protein, Fibre and Fruit and Veg are all essential parts of a healthy, well fuelled diet - whether we have a weight loss goal or want to eat well. Here are the links to the studies and sources I mentioned that give guidance on how much of these things we need Protein: Meta analyses from  Morton et al. (2017 ) and  Tagawa et all (2022) , conclude the amount should be between 1.5-2.2g per kg of lean...

What are the specific benefits of lifting weights and strength training and why you should get resistance training! A micro episode for you in under 10 mins

Want to get started in the gym but feeling gymtimidated? In today's podcast, a few tips that may help you conquer your fear and the weights section!