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    Fitness

    20 Minute Fitness

    20 Minute Fitness dives into the science and technology of today’s fitness world for you. Packing need-to-know info about the latest in fitness nutrition, tech, science, and methodology every Thursday. Stay up to date with the current fitness news and trends without taking up all your time. Find out more at 20minute.fitness.

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    Copyright: © Shape 2020. All Rights Reserved.

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    Latest Episodes:
    Overcome Your Fears and Be a Great Athlete - With Simon Marshall - 20 Minute Fitness #032 Jun 14, 2018
    Show notes

    On this week’s episode of 20 Minute Fitness we have a very exciting guest, Simon Marshall!

    Simon is an expert in exercise and health with a focus on changing people’s behavior. He really is an expert because he has published over 80 scientific articles and book chapters about the science of health behavior change.

    But in case scientific articles in your spare time isn’t your number one hobby Simon and his wife, wrote a book called The Brave Athlete: Calm The F**k Down and Rise To The Occasion. Essentially, it’s a guide on dissecting the feels of nerves, anxiousness, stress, whatever you want to call it and learning how to manage those feelings in a way that will help you well calm the eff down and rise to the occasion.

    20 Minute Fitness #032

    Find Out More About The Brave Athlete Here

    THREE THINGS YOU WILL LEARN

    1.) HOW TO CONQUER NERVES

    We all are familiar with the jitteriness of last-minute nerves rumbling in our stomach. Nervousness can exist on and off the track, court, or gym. However, the way that we deal with them is largely the same. In this episode, Simon talks about strategies to cope with those nerves whether they are before a big race or a big presentation.

    2.) GET YOUR ANXIETY TO WORK FOR YOU

    There’s a saying that nervousness and excitement are the same emotion, it just depends on how we interpret it. Listen to Simon’s take on getting your anxiety to work in your favor! Listen on to

    3.) HANDLING PRESSURE LIKE A PRO

    Everybody experiences anxiety and nerves, even the pros! Although it may seem like they have nerves of steel, they are really just like us. So how do they do it? Find out in this week’s episode!

    Enjoy!

    As always full show notes are available on our website 20minute.fitness.

    How To Set Effective Fitness Goals - 20 Minute Fitness #031 Jun 08, 2018
    Show notes

    In this episode of 20-minute fitness, we discuss how to set effective fitness goals. We explore the SMART goal setting approach. This encompasses making sure your goals are Specific, Measurable, Attainable, Relevant and Timely. Also, we explore these factors in great depth and you will learn what is really meant by each letter of the acronym.

    20 Minute Fitness #031

    Three Things You Will Learn

    1.) Being SMART Ain't That Hard

    You know the saying having a specific, measurable, attainable, relevant and timely is just smart. So how can use the SMART goal setting method specifically for you? In this episode, Charlie talks about how you can tailor this method to suit your next fitness goal.

    2.) Attainability, Attainability, Attainability

    Like location is to realty, attainability is to goals. It's a make or break factor. A factor I am sure you know is one of the hardest components of fitness. Hear what Nike Trainer Jason Leobig has to say about keeping your accountability.

    3.) The Strategy of Effective Goals

    It is not only important to know how to set effective goals but it is equally as important to have strategies in place to help you stay motivated and stick to those goals. We mention a number of different factors that can help you stay on track and work towards your target.

    Enjoy!

    As always full show notes are available on our website 20minute.fitness.

    How To Harness The Power of Keto Interview with Brad Kearnes - 20 Minute Fitness #030 May 31, 2018
    Show notes

    In the episode of 20 Minute Fitness we have a very exciting guest, Brad Kearns! Brad is a former professional triathlete and performed on the international triathlon circuit. We got to sit down with Brad and talk about his take on the Keto diet and how he his relationship with fitness has evolved being a former triathlete.

    Recently, Brad has also worked with his buddy Mark Sisson to create the Primal Blueprint books and evolutionary-based diet, exercise and lifestyle movement. He and Sisson co-authored a book called Primal Endurance in January 2016. To keep the theme they also have a fantastic podcast called the Primal Blueprint Podcast, that you guys should definitely give a listen.

    20 Minute Fitness #030

    3 Things You Will Learn

    1.) Staying Active As You Get Older

    Brad being a former professional athlete has a long history of leading a highly athletic. Now, even with his professional boots hung-up, he still likes to lead a very active life. So how does he do it? Find out how Brad has still kept up with being active as he has gotten older in this episode!

    2.) Adapting The Keto Diet For You

    Although the Keto diet may seem like it has a strict set of rules to follow, we talk with Brad about finding the right guidelines for each person. Because there actually is some leeway when it comes to the Keto diet. Emphasis on the some. However, even a little tweak can make the whole process of being on a fully Keto diet much easier.

    3.) A Seasoned Pro's Take On The Keto Diet

    If anyone was to give tips on the Keto diet it would be Brad. Having been fully Keto for the past two years and also helping head a company based on primal nutrition and health. Brad was a great source of knowledge when it came how the Keto diet can benefit your health, along with his own personal experience.

    Enjoy!

    As always full show notes are available on our website 20minute.fitness.

    Science Backed Tips That Will Enhance Muscle Recovery - 20 Minute Fitness #29 May 24, 2018
    Show notes

    In this episode of 20-Minute Fitness, we expand on the subject of recovery. We first delve deep into the science of what is actually happening to our muscles during and after working out. Then move onto myth busting some popular recovery techniques.

    Does science actually prove that cherries can boost your recovery? Also, we learn about the little habits that could be tripping us up. Find out all that on more in this episode!

    20 Minute Fitness #029

    Things You Will Learn

    1.) Nailing The Basics of Recovery

    The best way to figure out how to speed up recovery is to understand how your body recovers in the first place. In this episode, we break down the science of recovery. Detailing what it means to put your body under physical stress. Along with how your body cope's with it.

    2.) What is Actually Proven

    Everyone's got their own way of recovering whether it's foam rolling, getting protein before or after your workout, or a specific cool-down. However, what are proven methods of recovery and what aren't? We look at the studies backing or disproving the claims that cherry juice, ice baths, and compression wear have an effect on recovery.

    3.) Is Something Holding You Back?

    It's sad but true. Some of our daily habits could be slowing down the recovery process. However, how much are little habits like a drink with dinner really holding us back? Listen on to find out!

    How Pro Runners Boost Endurance & Surpass their Physical Limits — 20 Minute Fitness #028 May 18, 2018
    Show notes

    If you are looking to run or cycle longer and accomplish ever greater athletic achievements, then this episode is for you!

    On this week's episode of 20 Minute Fitness we have a very exciting guest, Alex Hutchinson! Alex is a National award-winning journalist and you may know him as a writer for the popular runner's world column “Sweat Science”. Having competed as a middle- and long-distance runner for the Canadian national team for more than 10 years he knows a thing or two about running and how to build up stamina and endurance.

    His latest book is an exploration of the science (and mysteries) of endurance. It’s called ENDURE: Mind, Body, and the Curiously Elastic Limits of Human Performance. It's a fantastic read and has a straightforward approach when it comes to looking at the studies and research regarding the elements of endurance, along with building endurance.

    20 Minute Fitness #028

    Things You Will Learn

    1.) How To Reframe How You Think About Pain

    The way we interpret signals of pain largely contributes to the way our body responds to pain. Pain tolerance is not about being numb to the pain. However, knowing how to reframe it and how to distract yourself from it. Learn about Alex's top tips on reframing the way your brain thinks about pain.

    2.) Beginners Guide To Building Endurance

    The tried and true method of getting better at anything is practice, practice, practice. Same is true for building endurance. Getting out there is the best way to learn. Alex also talks about is better to push through the pain or when it's best to take a break.

    3.) What Endurance Means For A Seasoned Runner

    Endurance is tough. It makes or brakes an athlete. See what a ten-year national team runner has to say about his relationship with endurance. Along, with what tools he keeps in his back pocket help get through even the worst training sessions.

    Trying Cryotherapy: Supercooling Therapy to Heal Your Body - 20 Minute Fitness #027 May 10, 2018
    Show notes

    On this week's episode of 20 Minute Fitness we are jumping on the trend of cryotherapy and sensory deprivation tanks. Exploring what they are, where they came from and if they actually work. Cryotherapy is essentially stepping into a booth that is cooled with gasified nitrogen. The benefits suggesting this hyper-cooling therapy activates your body's cold shock response. Unlock a trove of benefits from increased metabolism to lowered inflammation. While the sensory deprivation tank (AKA float tank) is a pod that you float in a skin temperature solution of 1,000 lbs of Epsom salt and water. All in order to achieve the sensation of weightlessness.

    Just because we love our listeners so much I even tried them for myself! Hear all about my experience at the lovely Reboot Float Spa who offers both cryotherapy and float tanks, here in San Francisco. While I was at Reboot Float Spa, I also explored some other alternative therapy treatments too! Including a session in Reboot's infrared sauna.

    Trying Cryotherapy: Supercooling Therapy to Heal Your Body

    Three Things You Will Learn

    1.) What's The Science Behind These Alternative Therapies

    2.) What Being Cooled To -147 degrees Fahrenheit Actually Feels Like

    When walking into the “cryo” experience it was a little intimidating. I mean it's a booth that fills with freezing mist, that's a little scary. However, it's not that bad. In fact, when stepping into the booth it was almost refreshing. I tried a beginner session of three minutes cooling down to -147 degrees. After about 2 minutes it became noticeable chilly, but nothing unbearable. What I can equate it to is standing outside waiting to get into a bar in January. So if you have ever had a horrible cold New Years then congrats, you can handle cryotherapy.

    3.) If There Is Any Noticeable Benefit To All Of This?

    When walking into the session I was feeling a little groggy coming down from a pretty gnarly cold. However, after the cryotherapy, my sinuses felt distinctly less congested. After that, I moved on to the infrared sauna. In 30 minutes of sitting in the sauna, I forgot I felt sick that morning. Then leaving after completing the float tank, I felt my throat feel clear and my energy was up. So, placebo or not I did feel way better after leaving.

    Enjoy!

    As always full show notes are available on our website 20minute.fitness.

    Vegan Fitness Nutrition Tips with Cyclist Shawn Remy - 20 Minute Fitness #026 May 03, 2018
    Show notes

    On this week's episode of 20 Minute Fitness we sit down with amateur cyclist and avid vegan Shawn Remy! Shawn is an amateur category two cyclist based here in California or more specifically Sacramento. After being fully vegan for the past two years and pairing that with being a highly active lifestyle, Shawn was chalked full of info.

    20 Minute Fitness #26 : Interview with Shawn Remy

    THREE THINGS YOU WILL LEARN

    1⃣ THE RELATIONSHIP BETWEEN VEGAN FITNESS NUTRITION AND PROTEIN

    One of the main reserves that many people have in regards to starting a vegan fitness nutrition plan is getting in the protein. Shawn sheds some light on the topic by explaining that a simple and consistent diet of veggies provides more than enough protein to sustain the body. Even a highly active once. “There’s no term for protein deficiency, it’s called starvation. If you are not getting enough protein…then you are not getting enough food. If you are eating whole foods until you feel satisfied, then you will be getting enough protein for you and a friend.” In fact, he suggests that instead of putting an emphasis on protein and “rather focus on fiber, the world would be a much healthier place.”

    2⃣ TIPS ON HOW TO TRAVEL WITH A FULLY VEGAN DIET

    Traveling while trying to maintain a specific diet can be tricky, even when you don’t have food restrictions. However, one of the ways that Shawn maintains a clean and vegan diet is to research and know of restaurants that offer vegan options beforehand. With the increase in awareness and availability of vegan options in the past few years definitely makes the diet more accessible.

    3⃣ EXAMPLE OF PRE-WORKOUT FUELING FOR HIGH PERFORMANCE

    In this episode, Shawn also touched on some misconceptions that people may have in relation to building blocks of athletic nutrition. Such as the popularly dreaded carb. However, Shawn explains that regardless of whether he is training or having a rest day he is consuming close 800 to 1,100 grams of carbohydrates per day. In order to maintain an efficient metabolism and sustain enough energy to push through hard training sessions.

    Enjoy!

    As always full show notes are available on our website 20minute.fitness.

    This Is How You Track Your Training Progress Like a Boss - 20 Minute Fitness #025 Apr 26, 2018
    Show notes

    Monitoring / Tracking your progress can encompass many different aspects of health and fitness. From tracking your training, whether that be in the gym or cardio workouts outside, to tracking your diet, to establishing whether you are progressing closer towards your body goal or target weight or further away from your endpoint.

    In this episode of 20 Minute Fitness we discuss tracking your progress, more specifically how to track your workouts in the gym.

    In this episode you'll learn:

    • Why tracking your workouts is important
    • The best apps and tools to track your sessions
    • The best wearables to log workouts
    Ep 25

    Enjoy!

    As always full show notes are available on our website 20minute.fitness.

    Is Surgery the Missing Weight Loss Cure? - 20 Minute Fitness #024 Apr 18, 2018
    Show notes

    About 40% of the American population can be classified as obese. According to recent research one of the best tools to combat chronic weight gain, is gastric weight loss surgery. However, the stigma surrounding weight loss surgery may be preventing people from receiving the treatment.

    Things You Will Learn in This Episode

    1.) Doctors Don't View As A Character Fault Obesity

    Many doctors actually view obesity much like they do a disease. In that, those who suffer from obesity don't have much say about it. Meanwhile, the general public views obesity as a fault in the person's willpower or character.

    2.) Weight Loss Has Proven To Be More Effective Long Term

    Comparatively, large weight loss reached through crash dieting is less effective in the long term than gastric surgery.

    3.) Trendy Weight Loss May Work (With Side Effects)

    You may have heard of cool sculpting. The trendy "fat reduction treatment" has proven to get results. Only at the price of some serious side effects like bruising. So the question is, is it worth it?

    Enjoy!

    As always full show notes are available on our website 20minute.fitness.

    Easy Macro Tips That Will Crush Your Diet Goals - 20 Minute Fitness #023 Apr 12, 2018
    Show notes

    In this episode of 20 Minute Fitness we explain how to set, monitor and stick to your macros. Setting your macros is a fundamental aspect of a successful diet plan. Purely tracking caloric intake and not paying attention to macronutrient breakdown does not give the full story. It neglects any real consideration to the nutritional value of different food groups.

    Calories are not created equal. The different macronutrients (protein, carbohydrates, and fat) not only have differing numbers of calories per gram. They also have very different levels of sustenance. For example, 400 calories of cake or beer do not give the same nutritional value as chicken and vegetables.

    More about macros and how to best calculate them all in this week's 20 Minute Fitness!

    Enjoy!

    As always full show notes are available on our website 20minute.fitness.

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