LiveWild Radio

https://feed.podbean.com/catharine/feed.xml

The part-time adventure podcast.

Episodes

Jul 26, 2023

Ep. 90: What To Do When Fat Loss Stalls

Jul 26, 2023

58 min

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.

Jul 19, 2023

Ep. 89: Two Kettlebells and A Pull-Up Bar

Jul 19, 2023

38 min

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

Jul 12, 2023

Ep. 88: Planning Beats Motivation

Jul 12, 2023

1hr 5 min

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.

Jul 5, 2023

ep. 87: Turning Back the Clock

Jul 5, 2023

58 min

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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Jun 28, 2023

Ep. 86 -Exercise is the Most Powerful Drug

Jun 28, 2023

41 min

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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Jun 21, 2023

Ep. 85: Gen X Transformation Program

Jun 21, 2023

34 min

There is an epidemic that no one is talking about.

Gen X is unhealthy, fat and tired. Obesity has increased among 40-59-year-olds to 44%.

My generation is finally in charge, but your bodies are falling apart for many of you.

Waistlines and cholesterol scores have gone up, and energy and sex appeal have gone down. We have good news for you. It doesn't have to be this way. You can be over 40 and get fit again. Winston has created a solution called The Gen X Transformation Program. This 3-month plan is designed to take you from couch potato to sexy beast in easy-to-follow steps that you can do at home. If you are tired of being tired then give a listen and start to take steps to change your life for the better.

This should be the best time of your life, so live it in your best body.

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When you are ready to start training, here are a couple of fitness equipment options that we've partnered with.

Dec 5, 2022

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

Dec 5, 2022

49 min

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:

Nov 11, 2022

Ep. 82: Winston’s Body Transformation

Nov 11, 2022

1hr 5 min

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:

Oct 13, 2022

Ep. 81: Minimalist Training For Long Distance Hiking

Oct 13, 2022

35 min

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:

Jul 25, 2022

Ep. 79: Dealing With Depression Sans Medication

Jul 25, 2022

41 min

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.