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:

Monday Jul 25, 2022

Ep. 79: Dealing With Depression Sans Medication

Monday Jul 25, 2022

Winston recorded a solo episode answering a listener's question about how he manages depression without prescription medication. He has been dealing with depression since his teenage years. It might have something to do with all the concussions he's had but either way, he hated how he felt on anti-depressants. It was going from being immensely sad all the time to feeling nothing and having no sex drive which is depressing on its own.

Being the nerd that he is, much study went into formulating a plan of how to not get dragged down into the abyss of blandness that came from the drugs while not succumbing to the darkness that is depression.

With much experimentation, he came up with a system that worked for him. It included exercise, mindfulness practice, journaling, nutrition, and supplementation along with talk therapy. We make no claims that what works for Winston will work for you, but it gives an outline of how one person was able to cope with a malfunctioning brain without drugs.

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.

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.

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?

Sunday Jan 16, 2022

Ep. 71: Building A Home Gym

Sunday Jan 16, 2022

Don't let your fitness be held hostage either by lockdowns or hours of operation. 2022 is the perfect time to create your home gym. We have trained exclusively at home for almost 2 years and have seen tremendous progress. We talk about the benefits of having a home gym including the time savings, the ability to train multiple times per day and do group workouts with your family.

Learn how we built our gym and get ideas of how you can create your own. From what we use for the flooring to the actual equipment we've bought, you can create a fully functional gym that never closes for a reasonable price. For us, it was important to place the gym in a central location so it wasn't easy to ignore so we ditched the dining room in favor 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 5% on any purchase meanwhile also supporting us.

Show Notes:

Recommended starter home gym for full body and cardio:

- Pull Up Bar (multi-grip)

- Gymnastic Rings

- Kettlebells (replace dumbbells and allow you to do explosive hinge and complex exercises)

- Ab Roller

- Resistance Bands

- Weighted Vest

Optional:

- Blood Flow Restriction Bands

- Flooring: Five 4x6ft 1-inch horse stall mats to create a 10x6ft area

- Foam Roller

- Yoga Mats

Thursday Dec 16, 2021

Ep. 69: Stress & Sleep (Longevity Series)

Thursday Dec 16, 2021

Do you know that your daily life is killing you? The stress you feel in your mind changes the chemistry in your body. This will slowly turn your health in the wrong direction. But it doesn't have to be that way. We have control over how our body reacts to daily stresses.

Add to this is the crappy sleep that most people get. Poor sleep will age you more quickly and give you the blood values of a pre-diabetic. And for you guys, be aware that poor sleep will lower your testosterone production to that of an 80-year-old.

In this episode, we delve deep into the effects of stress and sleep on your health and longevity. By decreasing your stress and increasing the amount of sleep you get you will directly improve the markers of health.

By being conscious of the way you manage stress and sleep will be one of the simplest hacks you can do to make your body work better. Give a listen and start acting on it today.

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:

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.

James Nestor on Breathwork Techniques
Matthew Walker the Sleep Expert

Training and Fitness Podcast Episodes:

Related Blogs:

Friday Oct 15, 2021

Ep. 65: Dirtbag Timeshare

Friday Oct 15, 2021

Since the border has been closed for the last year and a half, we have started to explore Quebec. On our annual Canadian Thanksgiving trip, we headed to the Mont Tremblant area, where we discovered our new favorite place with amazing facilities. Mountain Biking, rock climbing, hiking, and camping for a price that will blow your mind.

If you love adventuring in the outdoors but still want to be able to grab dinner and a beer, then give a listen and join us at our dirtbag timeshare.

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:

- Mont D'Argent (Silver Mountain), Mont Tremblant, Quebec https://www.montagnedargent.com/

- Mont Tremblant Tourism https://www.mont-tremblant.ca/en

Thursday Oct 07, 2021

Ep. 64: Surviving A Skydiver‘s Worst Nightmare with Kris Konway

Thursday Oct 07, 2021

What do you do when both your main and reserve parachutes don't deploy properly? We have a chat with one of Catharine's friends from high school about his adventures and how adventure has changed his life.

Our guest, Kris Konway, is one of the few skydivers in the world to have a double malfunction and live to tell the tale. He tells the tale of how training and luck allowed him to walk away from what is every skydiver's nightmare.

From why he began sky diving to how adventure has been a driving force in his life, Kris gives his take on how to live as big as possible. Give a listen and see that hitting middle-age doesn't mean you have to slow down.

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.

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.