LiveWild Radio

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The part-time adventure podcast.

Episodes

Monday Dec 05, 2022

Ep. 83: Start Your New Year’s Resolution Now!

Monday Dec 05, 2022

New Year's resolutions are cliche. In this episode, we talk about why you should start before the calendar flips over to build momentum through the holidays. Regarding fitness, there is no better time to start than now.

We cover a lot of fun topics that you can put into practice, including intermittent fasting, strength training, and how to add cardio. Whether your goal is longevity or looking better in your underpants, we give you tips that work for our training clients and us.

If you are tired of feeling tired then give a listen and get started down a lifetime path of fitness.

PROMO ALERT! Great Lakes Girya (Canadian website: https://www.greatlakesgirya.com) or (US website: https://us.greatlakesgirya.com/ ) fitness equipment and use Coupon Code "LIVEWILD" to save 10% on any purchase meanwhile also supporting us.

Show Notes:

Fitness & Training Podcasts:

Training / Fitness Articles:

Friday Nov 11, 2022

Ep. 82: Winston’s Body Transformation

Friday Nov 11, 2022

When you want to improve your fitness, lose some body fat, and put on some muscle, it can be daunting to figure out what to do.

Over the last year, Winston did precisely that with a straightforward program using kettlebells and bodyweight exercises. It was slow but steady progressions and consistency that paid off with a loss of 25 lbs and adding a visible amount of muscle. By losing fat and adding muscle, he also set himself up for better health outcomes, as that combination is the recipe for improving metabolic health.

The work it took to make the physical changes also translated into a significant increase in strength and fitness.

We also talk about his changes to his diet and sleep to help create an optimal environment for improving health and body composition.

Little changes over time lead to significant changes in your health and fitness.

Show Notes:

Hiking & Fitness Podcasts:

Training / Fitness Articles:

Thursday Oct 13, 2022

Ep. 81: Minimalist Training For Long Distance Hiking

Thursday Oct 13, 2022

In this episode, Winston answers a listener's question about how to train for long-distance hikes when you don't have much time. This is a common issue when we factor in jobs, kids, and the hectic nature of modern life. Combine this with the fact that many people sit for long periods at office jobs, and you have a recipe for injury when you have the opportunity to get out on long hikes.

Winston adapts a system he's been using to build a high fitness level with a minimal time commitment. The combination of Escalating Density Training with resisted hikes allows you to get big results without hours of training per week. And to top it off, you can do this at home with minimal equipment.

Resisted hikes are done by pulling a tire or sled behind you. You can make your own pulling tire pretty inexpensively by getting a worn out tire without a rim. You can find these at tire repair shops or sitting at the side of the road. Drill a hole in the tread and attach an eye bolt. This will make it easy to attach a rope for pulling. The most comfortable way to pull the tire is with a pulling harness used for pulling sleds for ice fishing. You can get these at any outdoor store that sells ice fishing equipment.

Escalating Density Training is where you increase the amount of work you do in a set amount of time. For instance you set a timer for 30 minutes and do as many sets of the prescribed exercises as you can in that time. Each workout try to get a little more work in. Over time you will see a dramatic increase in the amount of work you get done in the time period resulting in increased strength, conditioning and muscle mass.

See Training Program below.

Show Notes:

Training Guidelines:

Never hit failure
Don't treat it as a metabolic conditioning workout
Rest as little as possible but as much as you need to do high quality reps.
Don't allow yourself to get sloppy to just get the reps in.

Strength workouts

3 Days per week.
Alternate Workout A and Workout B on non-consecutive days. First week will be A-B-A, followed by B-A-B.

Workout A

5-10 Body Rows
10 Goblet Squats
1 Turkish Get Up (Per Side)

Workout B

5-10 Pushups
15 Two Handed Swings
50 Feet Suitcase Carries (Per Side)

Conditioning

2-3 X 30 minute sessions per week of tire pulling. 5 minutes of backward pulling to strengthen the knees followed by 25 minutes of forward dragging

Keep your heart rate aerobic but strive to cover more distance each week at the same heartrate. Just a couple of laps of a city block will often eat up this time as you aren't moving fast but are under constant tension.

This is a simple program but if you apply these principles diligently and consistently for 8 weeks you will see a difference in your fitness with less than 3 hours of actual work per week.

Hiking & Fitness Podcasts:

Training / Fitness Articles:

Friday Feb 18, 2022

Ep. 73: Fitness Q&A

Friday Feb 18, 2022

We've done a bunch of podcast episodes on fitness and training for outdoor adventures. In this episode, we turn the tables and our listeners take the driver's seat. Winston Endall sits down and answers a bunch of fitness questions we've received recently. We'll be doing these every so often. So... got a question, shoot it in and we'll do our very best in giving you some solid takeaway's.

PROMO ALERT! Great Lakes Girya (Canadian website: https://www.greatlakesgirya.com) or (US website: https://us.greatlakesgirya.com/ ) fitness equipment and use Coupon Code "LIVEWILD" to save 5% on any purchase meanwhile also supporting us.

Show Notes:

Looking to dive deep in LiveWild Radio's rabbit hole of fitness and training?

Wednesday Feb 02, 2022

Ep. 72: Winter Training for Summer Adventures

Wednesday Feb 02, 2022

If you want to be at your best for your warm-weather adventures then you better start training now. Winston and Catharine discuss how to structure your fitness program in phases so you are ready for a summer of mountain biking, hiking, and rock climbing.

Many people want to train but aren't sure how to put together a program with strength, conditioning, mobility, and skills. Give a listen to find out how the LiveWild Radio crew plan out their season to be in good shape year-round with peak fitness for their trips.

Show Notes:

Looking to dive deep in LiveWild Radio's rabbit hole of fitness and training?

Thursday Nov 18, 2021

Ep. 67: Longevity Series: Fasting, Diet & Weight Loss

Thursday Nov 18, 2021

It's Part 2 of our Longevity Series and we continue our discussion of how getting lighter and leaner will help you live longer and feel better. The stats show that the majority of people in Canada and the US are either overweight or obese, which long term will negatively affect your heart and your joints.

Both Catharine and Winston are in the process of optimizing their weight and body fat levels using exercise, fasting, and healthier nutrition. In addition to being an effective way of losing weight, fasting has a lot of other health benefits including improving insulin sensitivity, increasing autophagy, and decreasing your appetite. Give a listen learn what autophagy is and why you want to kick start that process.

If want to live a long healthy life then tune in for all of the science behind longevity and practical ways to incorporate them into your lifestyle.

Just like Mr. Spock said, "Live Long and Prosper".

Show Notes:

Stay tuned! We'll be offering a free download of this episode's takeaways and our recommended training programs. Check it out in our Adventure Library.

Training and Fitness Podcast Episodes:

Related Blogs:

Tuesday Nov 02, 2021

Ep. 66: Longevity Series: Exercise

Tuesday Nov 02, 2021

Everyone wants to live a long and fulfilling life, but not everyone knows the best practices to do it. In the first episode of our Longevity series, we delve into the negative effects of aging, a simple physical test that indicates your risk of mortality, and practical reasons why we are focused now on improving health for the future.

Our goal in this episode is to show how to hold the downward slide in physical performance at bay with exercise and weight loss. Getting stronger and building new physical skills is good for the body and mind while building endurance is good for the cardiovascular system. Both types of training help improve insulin sensitivity, which is a huge problem with modern foods and lack of movement. If you want a better quality of life now and in the future, give a listen and put the lessons into practice.

PROMO Alert! Looking for fitness equipment and a discount? Check out Great Lakes Girya (Canadian website) or (US website) fitness equipment and use Coupon Code "LIVEWILD" to save 5% on any purchase meanwhile also supporting us.

Show Notes:

Stay tuned! We'll be offering a free download of this episode's takeaways and our recommended training programs. Check it out in our Adventure Library.

For more on training podcast episodes:

Related Blogs:

Wednesday Sep 15, 2021

Ep. 63: Fat Loss Tips That Actually Work

Wednesday Sep 15, 2021

Excuse the clickbait title but we want those eyeballs. After our episode about Catharine's weight loss and fitness transformation, we received questions about the details of how she accomplished it.

It isn't news to anyone that the majority of people in North America are overweight and the rate of obesity is rising. This comes with increased health risks and makes a lot of athletic activities like rock climbing and hiking mountains harder than they need to be. Imagine how much easier things would be if you were lighter and how much better your joints would feel.

We go in-depth about how to train, eat and change your lifestyle to achieve lasting fat loss for better health and athletic performance. It doesn't hurt that losing fat and building some muscle also make you look better in your underpants.

PROMO Alert! Looking for fitness equipment and a discount? Check out Great Lakes Girya (Canadian website) or (US website) fitness equipment and use Promo Coupon Code "LIVEWILD" to save 5% on any purchase meanwhile also supporting us.

Show Notes:

Coach Dan John - http://danjohn.net/
Our blog, LiveWild Radio's Favorite Exercises, go over in detail the 5 key movements (Hip Hinge, Squat, Pull, Press and Carries)
Our blog, 13 Fitness Game Changers to Turbo Charge Your Progress has most of the concepts we talked about in this blog

For more podcast episodes on fitness and training:

Related Blogs:

Friday Sep 03, 2021

Ep.62: Mountain Biking Tips Learned the Hard Way

Friday Sep 03, 2021

To kick off the best time of year for mountain biking, we dish on a bunch of tips to make your riding better. Catharine has been riding for a full year now and has learned a lot along the way. She puts out the things she has learned that have made the biggest difference to her riding and has her shredding black diamonds confidently. And Winston chimes in with the shortcuts and wisdom that come from riding, racing, and coaching since the 80s.

Put our tips into action and make this fall your best riding season yet.

Show Notes:

Discount Alert! Looking for fitness equipment and a discount? Check out Great Lakes Girya (Canadian website) or (US website) fitness equipment and use Coupon Code "LIVEWILD" to save 5% on any purchase meanwhile also supporting us.

Monday Aug 16, 2021

Ep. 61 - Body Transformation for Performance, Health, and Mental Wellbeing - Catharine's Journey

Monday Aug 16, 2021

Catharine pilots this episode with the story of her five-year journey from obesity to fitness. Spurred by the end of her marriage and the deterioration of her knees, she needed to make a change if she wanted to be able to live the life she desired.

With kids she wanted to be able to play with and activities she yearned to do, the motivation to start was easy. Like most people, she ran into challenges of maintaining that motivation but learned how discipline and baby steps lead to amazing results.

In that time she lost nearly 60 pounds and went from being unable to walk down the stairs without support to climbing mountains and shedding on her mountain bike. The damage to her knees is still present but by becoming stronger and lighter she has made it a problem to manage rather than one that defines her capabilities.

Learn how she completely changed her lifestyle to make her physical transformation inevitable. Training, nutrition, and a change in mental outlook all work together to slowly but surely achieve the results she was after.

Since Winston has been her training partner and coach for the whole period he chimes in with the technical details of how the lifestyle changes were enacted and why.

Show Notes:

Here's some other LiveWild Radio resources on the topic.

Podcasts:

Blogs: