LiveWild Radio

Ep. 98: Minimum Effective Dose

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.

Ep. 97: Training Cycles

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.

Ep. 96: Back to School, Back to Program

 

Summer is over and the kids are back in school. This gives you the opportunity to create a schedule and get back on track with your training. The distractions of vacations, kids activities, BBQs, drinks on the patio, and beers around the campfire are replaced with a regimented schedule leading up to Thanksgiving and Christmas. 

 

In this episode, we talk about how your fitness journey should flow in seasons with different emphasis during different times of year. We talk about how we build our own programs around our interests and give some tips to help you stay consistent.

 

Fitness needs to be a lifestyle if you want to be strong in your senior years so think about finding ways to make it fun and rewarding so you are around to be that kickass grandparent.

 

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.

 

Ep. 95: Training for Cycling

We've talked about the health benefits of cycling and how to make your bike more comfortable but now it's time to delve into the workouts. Winston's been a cycling coach for over 25+ years and shares his tips on getting the most out of your rides for cycling performance and health. 

 

You can use the bike to build aerobic endurance, VO2 max, speed, and work capacity.  We talk about the ideal workouts to optimize health markers for longevity and health span.

 

And for those who are time-pressed, don't let optimal be the enemy of good enough. We give a few ideas for short workouts that pay big dividends.

 

Enjoy the podcast.

 

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.

 

 

Ep. 94: Bike Fitting 101

We've talked about why we love the bicycle as a tool for building fitness, but it can be downright painful if your bike doesn't fit you properly.

 

Winston has fit hundreds of people on their bikes to alleviate pain and improve performance.

 

In this episode, we talk about tips for improving the fit of your bike and fixing common problems like numb crotch and hands, sore neck and shoulders, and knee pain.

 

Most people assume the way you get a bike from the shop should be comfortable and don't realize that the saddle, stem and handlebars might not be the right size for you.

 

And once you have the right size, how you position them makes a big difference in your comfort level.

 

Reach out to us if you have questions about how to improve the comfort of your bike.

 

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.

 

Ep.93: Fat Loss Cheat Code

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.  

https://www.livewildradio.com/post/fatloss-cheat-code

 

 

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.

 

Ep. 92: Bikes are the Ultimate Conditioning Tool

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.

 

Ep. 91: Progress = Training Plus Recovery

 

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.

 

Ep. 90: What To Do When Fat Loss Stalls

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.

 

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

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