The part-time adventure podcast.
Episodes
Oct 23, 2023
Oct 23, 2023
38 min
If you've been following us for a while, you will have heard about the fitness qualities you need to build to live a long and healthy life.
You need a high level of cardiovascular fitness, strength, above-average amounts of muscle, balance and mobility. That's a lot of work when you have limited time to train.
This is where Strength Aerobics comes into play. Developed by Pavel Tsatsouline, the kettlebell guru popularizing them in North America, Strength Aerobics is based on heavy repeat training with adequate rest between bouts.
It will help you build strength, endurance, and muscle with limited training time.
In this episode, Coach Winston explains how to apply this training method to your workouts. Having used this technique extensively and with his training clients, it is one of his favourite ways to train when he doesn't have time to train strength and endurance separately.
Most of the workouts are only 20-30 minutes long, meaning that just about anyone can improve their fitness with a single kettlebell in their home.
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.
Oct 11, 2023
Oct 11, 2023
1hr 7 min
Aging is something we can’t escape but we can have a say in how it happens to us. To celebrate our 100th episode, Catharine and Winston discuss what they have learned since launching the podcast 4 years ago.
They are older but wiser on how they go about looking after their bodies and keep from breaking down. From training to recovery they work to keep functioning at a high level.
They also discuss the why behind their ongoing battle with the hands of time.
Give a listen and reach out if there are topics you would like us to cover.
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.
Sep 29, 2023
Sep 29, 2023
1hr 7 min
If you are a summer person, it can be easy to go into slacker mode when the cooler weather comes. To keep on track, it helps to create some off-season fitness goals to keep you improving and get dialed in for next summer.
In this episode, we discuss suggested ideas for off-season goals and how to implement them. Catharine and Winston review how they plan their Fall and Winter to improve health and fitness and stay motivated, from body composition to fixing weaknesses.
Get jacked this winter rather than having to start over next spring. Make next summer the best ever by having your best off-season.
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.
Sep 21, 2023
Sep 21, 2023
47 min
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.
Sep 16, 2023
Sep 16, 2023
46 min
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.
Sep 7, 2023
Sep 7, 2023
56 min
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.
Sep 1, 2023
Sep 1, 2023
52 min
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.
Aug 23, 2023
Aug 23, 2023
1hr 6 min
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.
Aug 17, 2023
Aug 17, 2023
40 min
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.
Aug 9, 2023
Aug 9, 2023
1hr 3 min
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.