The part-time adventure podcast.
Episodes
7 days ago
7 days ago
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 many hours spent training per week with periods of minimalist training.
In this episode, Winston talks about the amount of work needed to improve strength, muscle mass, endurance and mobility. You will probably be surprised by how little you need to do to see measurable progress.
When you are ready to start a coaching program, you can find out more at www.livewildradio.com/fitnesscoaching
Fitness Equipment We Endorse and Support Us:
Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.
Saturday Sep 16, 2023
Saturday Sep 16, 2023
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 your training program this way.
Rather than be frustrated because there isn't enough time in the week to hit everything you need, spend seasons focusing on specific athletic traits like endurance or strength while doing just enough to maintain the other traits.
If you have any questions, send them to us on Instagram or Facebook.
When you are ready to start a coaching program, you can find out more at www.livewildradio.com/fitnesscoaching
Fitness Equipment We Endorse and Support Us:
Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.
Thursday Aug 17, 2023
Thursday Aug 17, 2023
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.
Give a listen and then head to our website to download the free PDF.
Fitness Equipment We Endorse and Support Us:
Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.
Wednesday Aug 09, 2023
Wednesday Aug 09, 2023
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 how you feel and look, so finding a tool you enjoy training on is essential.
We talk about suggested training plans, ideas of where to ride and types of bikes that would be good for beginner cyclists.
Give a listen and then get out and ride.
Fitness Equipment We Endorse and Support Us:
Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.
Wednesday Aug 02, 2023
Wednesday Aug 02, 2023
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 recover just as hard as we train to continue progressing and reducing our risk of injury.
Fitness Equipment We Endorse and Support Us:
Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.
Wednesday Jul 26, 2023
Wednesday Jul 26, 2023
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 snacking, but the scale is stalled.
You can learn about her experience and the tips Coach Winston has implemented in her program that you can use to kick-start your fat loss.
Like most episodes, we go off on tangents with actionable tips you can implement in your fitness journey.
Fitness Equipment We Endorse and Support Us:
Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.
Wednesday Jul 19, 2023
Wednesday Jul 19, 2023
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 kettlebells because you will have a whole rack worth in two square feet of floor space.
We endorse the Bells of Steel Adjustable Kettlebells, which are well made and from a Canadian Company. https://www.bellsofsteel.com/all-products/conditioning/kettlebells/adjustable-kettlebell/#a_aid=Livewild
Wednesday Jul 12, 2023
Wednesday Jul 12, 2023
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 ways you can program your life so you get off of your ass and make it happen, from getting training partners or a coach to adding your workouts to your calendar on your phone.
Feel free to drop us a line and let us know what works for you.
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Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.
Wednesday Jul 05, 2023
Wednesday Jul 05, 2023
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 about using exercise to turn back the clock. Exercise is the most powerful tool to improve all of your markers of aging, feel better and look dead sexy.
We talk about the five pillars of movement to optimize to live a longer, healthier life.
Get the free download at www.livewildradio.com
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Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.
Wednesday Jun 28, 2023
Wednesday Jun 28, 2023
If you could take a pill every day that would make you leaner and stronger, lower blood pressure, and reduce your risk of diabetes and other metabolic disorders, and the only side effect is you end up looking dead sexy, would you take it?
If you said yes, then the doctor has your prescription.
Exercise is the only thing that can give you all of these things. The combination of resistance training, cardio, daily activity, mobility and balance training answers all your health desires.
Feel great, be more functional, live longer and look better naked.
What's not to love?
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Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.
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