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In this week's episode, Scott and I sit down and talk about resilience. What is resilience and why is so important in your training, nutrition, and lifestyle?
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Ready to up your game and change the way you look, feel, and perform? I’m here to help! Click the link below to start a training program today!
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Episode 263 is now available!
In this week's episode, my special guest is Kyle Cease. After over 20 years of achieving what he thought were his dreams of being a headlining touring comedian and actor, Kyle Cease suddenly discovered that the belief “When something happens, I will be happy” is a complete lie. Following the calling of his heart, he decided to quit his stand-up career at its peak, and now—as a transformational comedian and New York Times bestselling author of I Hope I Screw This Up—he brings his one-of-a-kind wisdom to sold-out audiences around the world and reaches millions online.
Kyle Cease has made more than 100 different TV and movie appearances, including 10 Things I Hate About You, Not Another Teen Movie, Jimmy Kimmel Live, The Late Late Show With Craig Ferguson, Chelsea Lately, The Martin Short Show, Comics Unleashed, and numerous VH1 shows. He has two #1 Comedy Central specials to his credit and, in 2009, Kyle earned the #1 ranking on Comedy Central’s Stand-up Showdown.
In our conversation together, Kyle and I talk about pivoting from stand-up to transformational work, lessons we take from meditation, accepting our masculinity, starting jiu jitsu, and so much more!
If you like today's podcast, please subscribe, rate, review and share with a friend!
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In a recent study from the peer reviewed journal Obesity, researchers reviewed thousands of “studies” on weight loss supplements and treatments and rated them for their quality and bias. They found 52 reliable studies (out of 20,504 citations and 1,700 full text articles), and only 16 of these papers showed any significant weight loss effects. These findings reinforce the the concept of how bad the science behind weight loss marketing.
My take? As I have spoke about before, there is little good research on supplements, as there doesn’t need to be for these products to be brought to market. There is little to no barrier of entry when it comes to the science for supplements so there is no incentive for companies to conduct good research. There are a few supplements that, when taken responsibly, do aid in weight loss (see chart).
The most potent supplements on this list being caffeine and ephedra (the later being banned in the U.S. because of health risks reported in the early 2000’s). Essentially, stimulants will help you lose weight. But there is no free lunch. Stimulants often have a tolerance affect, and if you do not dose properly, will lose effectiveness over time. That being said, there are ways that supplements can give you access, or a portal, to better health by allowing you to create better healthy habits around nutrition, exercise, and wellness practices. Caffeine, for instance, increases mental acuity and staves off sleepiness. These effects may allow the individual to exercise with more exertion, have energy to meal prep, or stay focused for mindfulness practices.
If you are lost in the supplement world, don’t beat yourself up! There is so much anecdotal evidence and pseudoscience out there that you need to be a full time researcher to keep up! I’m here to help! Let’s get you on the right track to the best version of you. Book a nutrition consultation today!
In a recent study published by the British Medical Journal, researchers found that healthcare cost burden in later life could be reduced through promotion efforts supporting physical activity participation throughout adulthood. In other words, you can save money on healthcare is you take care of yourself earlier in life. The study goes on to say, “In a large US sample, we found, healthcare costs in later life were significantly lower for maintainers, adults who maintained moderate (US$1350/year or 15.9%) or high (US$1200/year or 14.1%) physical activity levels and increasers, adults who increased physical activity levels in early adulthood (US$1874/year or 22.0%) or in middle age (US$824/year or 9.7%) compared with adults who were consistently inactive from adolescence into middle age.
My take? This makes complete sense. The earlier and more consistent you enact a exercise plan, the better the benefits will be later in life. If you have been waiting for a reason to get an exercise routine started, here it is! It doesn’t have to be too challenging, especially in the beginning. It’s just about getting started. And I am here to help!
Click the link below to book a free assessment today!
Are you an aging athlete who wants to get an awesome lower body workout without the pounding on your joints? Or maybe you are rehabbing a knee or hip injury? Perhaps you just want to get a tan while you're working out! Regardless, Floch Fitness has got you covered. In this workout, I show you my five favorite lower body exercises for the hips, hamstrings, quads, and calves, all with no impact on the joints. Hit each exercise for 30 seconds at high intensity before moving onto the next exercise and completing for three cycles.
Want to be instructed for your very own pool workout? Click the link below to get started now!
Wondering why you can’t nick those habits around poor eating? In my experience as a nutrition coach, you can’t change your diet without changing who you are first. Behavioral changes that impact your identity must be practiced. In a recent study in the European Society of Cardiology, '“People living with obesity who attended a non-judgmental and personalized lifestyle modification program improved their cardiovascular and mental health during just 10 weeks… Participants lost weight and achieved benefits in anxiety and depression and physical measurements including blood pressure.”
The study goes on to say, “We focus on changing behaviors and improving people's relationship with food…Many participants have tried diets with strict rules and have fears about foods they can't eat. Our program has no diet or meal plan, and no foods are excluded. Each person sets their own goals, which are reviewed weekly, and our approach is non-judgmental, which builds rapport and gains trust."
It’s great to see science validating approaches that Floch Fitness have been working with for years!
If you are ready to take a habit based approach toward body composition changes, I’m here to help! Click the link below to get started today!
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If you are like me, you have a hard time breathing through your nose. I have a deviated septum, and when I am breathing heavily in workouts, my left nostril completely collapses. Physical therapy guru Zac Cupples did a review on the Rhinomed Mute Nasal Dilator, and I had to give it a try myself to see if it works. I am absolutely blown away, and when I used it in my hard aerobic workout, I felt superhuman. If you struggle with nasal collapse during workouts, sleeping, or sitting at your desk, this product is 100% worth the price! Click the video below to learn more!
In a recent study published by Florida Atlantic University, researchers found that ”plasma CTSB (a positive biomarker for brain health) levels were increased following this 26-week structured aerobic exercise training in older adults at risk for Alzheimer’s Disease.” Furthermore, “Verbal learning and memory correlated positively with change in CTSB In aging humans, aerobic exercise training increases gray and white matter volume, enhances blood flow, and improves memory function. “ These findings further emphasize the importance of regular aerobic exercise when it comes to keeping your mind sharp!
If you haven’t been integrating aerobic training into your regular exercise routine, it’s time to start. To get the health benefits of aerobic training, it doesn’t have to be fancy or too challenging. Longer walks at a brisk pace should do the trick for most. Aim for 30 continuous minutes 3-4 times each week.
If you need help staying accountable or coming up with strategies that are personalized for you, I’m here to help! Click the link below to schedule a free assessment today!