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All About Fitness — Fitness & Nutrition
All About Fitness

All About Fitness is a free podcast that explores how exercise can successfully manage the aging process. From popular fitness programs to recently-developed exercise equipment, discover new trends and evidence-based solutions that can help you slow down the effects of time and stress on your body. No matter your age, learn how to burn calories, build stronger muscles and get YOUR best body straight from the people who conduct the research, invent the products and create the workouts that make you sweat. Host Pete McCall is a master personal trainer, education content creator and blogger for leading fitness organizations including the American Council on Exercise, Nautilus, StairMaster and the National Academy of Sports Medicine. In addition, he is the author of Ageless Intensity: Effective Workouts to Slow the Aging Process and Smarter Workouts: The Science of Exercise Made Simple as well as multiple textbook chapters on exercise science. With extensive experience traveling around the world teaching workshops to personal trainers and group fitness instructors, Pete is an engaging host with the unique ability to translate the science of exercise for all to understand. The Quick Fit Tips deliver practical, actionable advice in under 15 minutes; while the interviews are in-depth, informative and engaging conversations with top health and fitness experts. New episodes are posted weekly; listen and subscribe to the All About Fitness podcast in order to learn how exercise can enhance your quality of life while extending your lifespan.

Latest Episodes:

Episode 23: The Basic Components of Fitness Jan 18, 2017

Show notes

On this shorter episode of All About Fitness I discuss the basic components of fitness. We have a tendency to overcomplicate things, especially when it comes to exercise and working out, it's important to note that often the best experts in any field are those who do the basics extremely well.

The basic components of fitness are: strength training, energy pathway training, mobility training, fueling, rest and recovery, community and financial fitness; I describe what each component is but don't take a deep dive on how to achieve it - those will be happening on future episodes of the podcast. If you want to understand how exercise slows down the aging process, here is an article I wrote a few years ago that covers the basic physiology.

When it comes to exercise I'm a BIG proponent of a three-day-a-week split:

Day 1: Force production - either strength or power training, the goal is to challenge your muscles to generate a high amount of force (strength) or to produce force at the fastest velocity possible (power)

Day 2: Mobility training - technically flexibility is joint motion through a specific range of motion. Extensibility is the ability of tissue to lengthen and shorten. These two combined create mobility - the ability to control motion through a complete path of motion. Mobility training includes bodyweight exercises like gymnastics or TRX training, yoga, dance or martial arts. Mobility training will keep you moving but should not over stress the systems of the body.

Day 3: Energy pathway training - there are three specific energy pathways in the body and training on this day should focus on one of those. We should do some high intensity interval training but no more than one or two days per week (three if we have really good recovery strategies).

Day 4: Rest or go back to day 1; however it's a good idea to take at least one complete rest day a week where the most activity you do is go for a long walk or catch up on chores around the house.

Following this three day split you do your higher intensity days on 1 and 3; if you do a high intensity day 3 of energy pathway training then take a rest day, if energy pathway training is lower intensity then you can jump right back into strength or power training on day 1.

The other components of fitness: fueling, rest, community and financial will be covered in future episodes of the podcast but each individual component is important for creating a well-balanced, low stress, high quality of life.

If you want to see me in person, I'm speaking at SCW Mania Fitness Conferences this year: www.scwfit.com use code McCall17 for a discount on your registration

Please visit the sponsors of All About Fitness:

Vicore Fitness the makers of the Terra Core use code AAF to save 20% on a Terra Core of your own

SKLZ - the makers of products for all components of your workout, use code PM30 to save 30% on your order

ActivMotion Bar - the first weighted bar with a dynamic, shifting resistance

Learn more about your ad choices. Visit megaphone.fm/adchoices

Episode 22: David Dellanave Jan 12, 2017

Show notes

Episode 22 of All About Fitness represents two firsts: it was the first time I interviewed a guest with whom I did not have an existing relationship, and it was the first time I used Skype to record a podcast. The former was extremely successful which makes up for a few tech glitches on the latter.

David Dellanave is the founder and owner of the Movement Gym in Minneapolis, MN which has been recognized as one of the top gyms in the United States by Men's Health Magazine. David is recognized as a strength training expert and has developed a specific coaching model based on using biofeedback to determine the appropriate training intensity for each training day. David has written a book about deadlifting and is often cited by magazines for being an expert on using strength training to get results.

On episode 20 of All About Fitness I interviewed David's wife, the awesome Jen Sinkler so I thought it was only fair to give him the mic on this edition of the podcast. Our conversation covers the best things you can be doing at home to support your work in the gym, so it's definitely worth a listen!

Visit David's website: https://www.dellanave.com

The Movement Minneapolis (David's gym): https://www.movementminneapolis.com

My article on deadlifting - David was a contributing expert:

If you like All About Fitness please take a moment to give us a rating on iTunes. If you have any feedback please send me an e-mail at pete@petemccallfitness.com

If you're interested in learning more about fitness please visit me at a SCW Mania fitness conference where I'll be teaching a number of workshops on the most effective ways to exercise.

http://scwfit.com/mania/

use code McCall17 to save 10% on registration

Thank you to the sponsors of All About Fitness

www.vicorefitness.com

The makers of the new Terra Core, use code AAF to save 20% when you purchase a Terra Core

www.activmotionbar.com

Let the Resistance Move YOU!

High performance training equipment.

Use code PM30 to receive a discount off of your order!

Follow me on social media:

Instagram: @PeteMcCall_fitness

Twitter: @PeteMc_fitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

Episode 21: All About All About Fitness Jan 10, 2017

Show notes

Starting this week All About Fitness is moving to a two-podcast-per-week model where one podcast will feature a full, complete interview with an expert from a various fitness-related field where the focus will be on what you can be doing to improve your fitness level during the aging process, or how you can use exercise to slow down the aging process. The second podcast will be short and sweet where I will feature a brief review of a piece of relevant research, discuss a new trend or talk about the benefits of using a specific fitness product. The interview podcast will be between 25-45 minutes long and the second podcast, a kind of verbal blog, will be less than ten minutes.

Whenever I am first introduced to a new "expert" or authority in a particular field I am always interested about his or her background and why I should be investing my time listening to what he or she has to say. On this first short format of All About Fitness I provide a brief overview of my education and work experience in the fitness industry. No, I don't have a seven-figure following on social media, nor do I have six-pack abs or buns of steel (although my glutes are pretty well developed - thanks to kettlebell swings and deadlifts). But I have worked (and continue to work) for the two largest personal training certifications: the American Council on Exercise (ACE) and the National Academy of Sports Medicine. Talking about yourself is always tough, you want to provide some background about your legitimacy to be viewed as an expert but you don't want to appear to be what comedian Dane Cook refers to as 'too bragadocious.' (Not sure if that's a word, but I'm going for it).

Episode 21 provides a brief overview of my knowledge, skills and abilities and why I'm doing this podcast.

If you like All About Fitness please take a moment and review on iTunes. If you have any direct feedback or guests you would like to book, please contact Pete@petemccallfitness.com

Please visit the sponsors of All About Fitness

www.activmotionbar.com

www.vicorefitness.com

Learn more about your ad choices. Visit megaphone.fm/adchoices

Episode 20: Jen Sinkler Jan 03, 2017

Show notes

Welcome to episode 20 of All About Fitness, first I’m pleased to announce a new sponsor - SKLZ, the maker of exercise products to help you reach your goals, listen to the spot for a code that can save you 30%. On episode 20 I’m thrilled to feature a conversation with a favorite member of my extended #FitFAM Jen Sinkler. Jen is a blogger, studio owner (along with her husband, the physically cultured David Dellanave - an upcoming guest on All About Fitness himself) and fitness personality who is helping to change how people exercise - you can read her extended bio here. Some highlights of her background are being a former member of the US Women’s National Rugby team, an editor for a fitness magazine, a frequent speaker at fitness conferences and, this is my favorite, she’s one of the few women who is a regular content (meaning workout) contributor to Men’s Health. During our conversation today we talk about living without a car (LOVE IT), the benefits of strength training and specifically how her workout program has changed as she’s gotten a little older. As I’m getting more into podcasting and listening to other podcasts I’m finding I do not like long intros, so I’m trying to keep the recorded introduction short and sweet but am adding some personal input and thoughts AFTER the interview, so please stay tuned.

For more info about Jen, please visit her site:

https://www.jensinkler.com

Please visit the sponsors of All About Fitness:

ActivMotion Bar

Vicore Fitness - use code AAF for a 20% discount

SKLZ - listen to the spot for a discount code for 30%

Follow me on Social Media!

Twitter: @PeteMc_fitness

Instagram: @PeteMcCall_fitness

Learn more about your ad choices. Visit megaphone.fm/adchoices

Episode 19: Sohailla Digsby Dec 29, 2016

Show notes

If you're a longtime fitness enthusiast then you no doubt know that exercise is only one component of what is required to achieve the results you want. Unlike many common gym myths, the phrases, "You can't out-train a bad diet," and "Abs are made in the kitchen" are two sayings that, unfortunately, are more reality than myth.

Here to help provide some no-nonsense, evidence based ideas for how you can change your diet to change your body is Sohailla Digsby, a Registered Dietician who is the author of the books: Countdown to Your Best Body Success Journal and Best Body Cookbook and Menu Plan as well as the leader of the Best Body in 52 online nutrition coaching program.

On this episode of All About Fitness we discuss nutrition, the difference between a nutritionist and Registered Dietician, how you can make healthier nutrition choices and 5 simple steps that you can take to change your diet. Today.

Don't let your nutrition choices hold you back from seeing the results you really want from your fitness program; this episode will help you understand the role of nutrition as well as help identify some simple changes that you can start making to your diet.

As always, a big THANK YOU to the sponsors of All About Fitness:

ActivMotion Bar - the FIRST weighted bar with a shifting mass that has been found to be 170% more effective than traditional weighted bars.

www.activmotionbar.com

Vicore Fitness - the makers of the Terra Core, a workout platform designed specific to help you enhance your fitness through the science of movement variability.

www.vicorefitness.com/terra-core use the code AAF to save 20% on a Terra Core of your own!

If you are interested in seeing fitness and nutrition educators like Sohailla and I in person we will be appearing at SCW MANIA Fitness conferences in 2017. You do NOT have to be a fitness professional to attend, in fact we love it when the general fitness enthusiast comes to the events. In 2017 I'll be teaching workshops on kettlebell training, core training, dynamic anatomy and the role of recovery in fitness

www.scwfit.com Look for the link to the MANIA events to find one near you.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Episode 18: Tamer 'The Razor' El-Guindy Dec 23, 2016

Show notes

As a fitness professional my primary focus is on enhancing physical performance through movement-based strength and conditioning programs. What that means in plain English is that I help people move better first before helping them to become stronger or more powerful.

A well-known joke among fitness professionals is that the most common workout goals are to: "lose weight" and "tone up." If a personal trainer received $1 for every time he or she heard that phrase every single one of us would be a multi-millionaire. The fact is that most people start a workout program in order to look better, not move better. With that in mind I plan on regularly interviewing guests with a background in bodybuilding, whether as a competitor, researcher or coach.

On episode 18 of All About Fitness I interview former professional bodybuilder Tamer ’The Razor' El-Guindy. Our conversation focuses on how setting exercise goals, especially the strict ones required for success as a bodybuilder, can help you prepare for success in your professional life. Let’s face it, if you can compete in bodybuilding then you are driven by setting and working towards challenging goals which is an important trait required for any type of professional success. Tamer is an excellent example of an individual who has turned the drive and determination that led to his success on the competitive stage towards a career working in the fitness industry. Tamer is a former IFBB 2-time Mr. USA who is now working for UFC Gym as the vice president of global franchising and the director of the UFC Gym University. My initial perception of UFC Gym was that it was going to be focused on the tribal-tatood, Ed Hardy t-shirt wearing crowd that frequent MMA events. However having met and done some work with both Tamer and the director of Fitness for UFC Gyms Rob McCullough, who I interviewed on episode 16 of All About Fitness, I have been impressed by the all-inclusive approach the company has towards it’s fitness programming. This is not an informercial for UFC Gym, however when I come across a company that I feel is doing fitness the right way, whether it is by manufacturing equipment or operating a health club, I want to share that it with you. If you’re like me than you may have a certain image of what working out in a UFC Gym looks like, but after listening to our conversation today you may realize it’s a place worth checking out. If you're looking for a new fitness facility for your workouts, then visit: https://ufcgym.com A big THANK YOU to the sponsors of All About Fitness: ActivMotion Bar - Let the Resistance MOVE YOU! www.activmotionbar.com Here is the ActivMotion Bar in action: https://youtu.be/pHEv-TeT6Ug Vicore Fitness - makers of the new Terra Core workout platform www.vicorefitness.com Check out the Terra Core in Action: https://youtu.be/Pcx4cMtDPq0

Learn more about your ad choices. Visit megaphone.fm/adchoices

Episode 17: Michael Piercy Nov 21, 2016

Show notes

It's easy to stop working out if you're not having fun. If you're looking for a new way to challenge your body, or just want to make your workouts more interesting than consider training like an athlete! You don't have to be under contract to reap the benefits of training like top competitive athletes. On episode 17 of All About Fitness I speak with Michael Piercy, a former professional baseball player who uses his knowledge of what it takes to compete as a pro to help his clients experience extraordinary results.

Michael Piercy is a NASM Certified Personal Trainer and Performance Enhancement Specialist (PES) as well as a Certified Strength and Conditioning Specialist (CSCS) with the National Strength and Conditioning Association who owns the LAB Performance Training Center in West Caldwell, NJ. Michael is a Master Instructor for TRX and the developer of the RedZone Workout Program for Men's Health.

During our conversation today we talk about how pro athletes train and how training like a pro can help you reach your fitness goals; most importantly you'll learn how to make exercise more FUN again.

http://www.thelabsports.com

Please visit the sponsors of All About Fitness:

ActivMotion Bar:

www.activmotionbar.com

Vicore Fitness:

www.vicorefitness.com

Learn more about your ad choices. Visit megaphone.fm/adchoices

Episode 16: Former WEC Lightweight Champ Rob McCullough Nov 20, 2016

Show notes

On this episode of All About Fitness I sit down with Rob McCullough, former professional kick boxer, WEC Lightweight Champion, and currently the Senior Director of MMA Programming for UFC Gyms.

We discuss how Rob got started in professional fighting and how his approach to fitness and exercise has changed over the years. What is fascinating is that over the past twenty years MMA has evolved from an underground sport to a multi-billion dollar industry. The computer and tech industry evolved in San Jose, CA, finance and fashion were developed in New York City and the early days of MMA took place in Orange County, CA and Rob was there at the beginning.

Rob talks about meeting and training with Tito Ortiz in high school and how his participation in the sport has grown from being a fighter to running the program for UFC Gyms, a rapidly growing chain of health clubs based out of Southern California.

If you are interested in finding a UFC Gym near you please visit: https://ufcgym.com

Please visit the sponsors of All About Fitness

www.activmotionbar.com Makers of the ActivMotion Bar, the first weight bar with a dynamic and shifting mass.

www.vicorefitness.com Makers of the Terra Core, a unique exercise platform that allows you to experience the benefits of movement variability.

Learn more about your ad choices. Visit megaphone.fm/adchoices

Episode 15: The Role of Community in Health and Fitness Oct 06, 2016

Show notes

Episode 15 of All About Fitness is about the role that community plays in promoting a healthy and fitness lifestyle. People who don’t workout tend to find any excuse to avoid getting sweaty. Those of us who enjoy fitness are the opposite, we look forward to the physical challenge of a tough workout and often we look forward to seeing the friends we’ll be sweating with as we push ourselves to perform better. How many times have you thought about blowing off a workout or skipping an activity because you weren’t really in the mood? How many times did you suck it up and show up because you knew that others would be there waiting for you and, if nothing else, it was a chance to get out, see some friends and have a little fun? One of the best things about the fitness lifestyle is being a part of a community of like-minded individuals. As someone who has taught group fitness classes for the better part of 20 years I can attest to the fact that many friendships are made among people who sweat together. One of the coolest things is that many people who first meet in the gym end up becoming friends, which is especially important in this day of social media when it can be easier to connect virtually than in real life. The topic of today’s episode is how fitness can create a community and why that community can be an important part of a healthy lifestyle. You may have seen them in the park: a phalanx of women in form-fitting exercise clothes pushing strollers and stopping every so often to perform some workouts. The program is called Stroller Strides and it was created by Lisa Druxman, a fitness professional, who noticed there was a lack of exercise options for women who had just given birth. True to the phrase: necessity is the mother of invention, once Lisa decided to create a program that catered to new moms who didn’t want the let the new addition stand in the way of their exercise program. Once Lisa created the Stroller Strides workout she turned it into a franchise program so that other new moms could start their own companies promoting health and fitness. Over the years Stroller Strides has evolved to include programs called Fit4Baby - classes for pre-natal fitness, Body Back - conditioning classes for any stage of motherhood and has become the company Fit4Mom. Farel Hruska is the National Fitness Director responsible for educating new and existing franchise owners and instructors. Lisa and Farel have focused on helping women create a community of like-minded individuals who care about the health of both their families and themselves as individuals. In this episode of All About Fitness, Lisa, Farel and I discuss the evolution of Fit4Mom and the role that a community of like-minded individuals plays in helping you to pursue a healthy and fit lifestyle. Please visit the sponsors of All About Fitness: ActivMotion Bar www.activmotionbar.com Vicore Fitness www.vicorefitness.com Information on Fit4Mom: www.fit4mom.com Franchise information: http://fit4momfranchise.com

Learn more about your ad choices. Visit megaphone.fm/adchoices

Episode 14: Aimee Nicotera Aug 17, 2016

Show notes

A few things to know about exercise and pregnancy

Okay, first things first, I’m a guy. Let me add a little more info, I’m a father with two young kids and someone who makes a living teaching exercise science so me writing or speaking about exercising during pregnancy comes from the point of view of having watched my wife go through it two times and having done the research to teach others how pregnancy changes a woman’s response to exercise.

Here’s the thing: we know that a woman’s body changes during pregnancy and that the physiology will function differently but there is a scarcity of specific research on how hard or how long to exercise during pregnancy because: 1) no researcher wants to risk injuring a pregnant woman and 2) it’s only a limited time frame to collect data. This means that we have ideas about how a woman’s body adjusts to exercise during pregnancy but no definitive standards for how hard, how long or what type of exercise.

If you’re female, enjoy working out and planning on getting pregnant here are a few things you should know about the benefits of exercise during pregnancy along with a few things to pay attention to as your pregnancy progresses.

This information comes from the current scientific literature, my 18 years of experience of working with pregnant woman as private clients and in group classes, going through it two times with my wife and from my conversation with Aimee Nicotera, a fitness professional who continued to teach, train and compete during her pregnancy. In my All About Fitness podcast we discuss Aimee’s pregnancy and how she has adjusted her workouts over the development of her baby. Two important things to note: Aimee is a little older than many new mothers but that didn’t affect her and she went into labor and gave birth within hours of taping the podcast so I was lucky to catch her at the exact end of her pregnancy; so it’s worth a listen if you’re looking for some good, practical advice from a fitness expert with a master’s in health education.

here is some more information about exercise during pregnancy

American Congress of Obstetricians and Gynecologists (ACOG) guidelines on exercise during pregnancy

American College of Sports Medicine (ACSM) Comment on exercise during pregnancy

Please visit the sponsors of All About Fitness:

www.activmotionbar.com

www.vicorefitness.com

Learn more about your ad choices. Visit megaphone.fm/adchoices

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