Get-Fit Guy

Olympic rower and neurodiversity advocate Caragh McMurtry May 14, 2024

From misdiagnosis to the Tokyo Olympics. In this special interview episode of Get-Fit-Guy, Kevin speaks with former Olympic rower and diagnosed Autistic Caragh McMurtry. Caragh is the founder of Neurodiverse Sport, a platform providing support, education, and advocacy for neurodiverse athletes.

To learn more about Caragh and her organization visit https://www.neurodiversesport.com/.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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The benefits of baking soda and beetroot May 07, 2024

Did you know that you can improve performance with baking soda and beetroot juice? Is this claim true?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Embracing a potential future virtual fitness revolution Apr 30, 2024

Virtual Fitness: It’s a thing (or is it?)

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Is there a relationship between BMI and your health? Apr 23, 2024

Kevin examines whether waist circumference and BMI can be helpful in addressing your overall health.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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Helpful tips for sleeping better Apr 16, 2024

Get Fit Guy shares his own bedtime routine for optimal sleep.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Palm cooling Apr 10, 2024

Leverage Palm Cooling for Instant Gains.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Show Less

Kevin gets personal... Apr 02, 2024

Kevin takes listeners a bit behind the curtain with a personal reveal.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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Is vaping any better than smoking? Mar 26, 2024

It seems that everywhere you go, someone is blowing vape in my face. Is it as bad as smoking?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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Is bone broth the magical elixir you need? Mar 19, 2024

Bone Broth is on a continuing upward popularity trend, what’s the deal?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Fitness and philosophy Mar 12, 2024

An exploration of Cartesian Dualism, the theory that the mind and body exist separately, and how it could influence how you approach fitness.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Neurodiversity and the gym Mar 05, 2024

Going to the gym as a neurodiverse individual

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Strategies for osteoarthritic pain management Feb 27, 2024

Unpacking Osteoarthritis, a prevalent yet often misunderstood joint pain condition affecting millions worldwide.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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The Devil’s Workout - hellishly general or heaven sent Feb 20, 2024

Debunking the Devil's Workout: Coach Kevin Don unravels the seemingly enticing 'Devil's Workout’, contrasting it with enjoyable, tailored exercise practices. Discover whether this notorious workout is a generic trap or a heaven-sent solution for fitness seekers.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Debunking the 10,000 steps rule in fitness Feb 13, 2024

Step beyond the '10,000 steps a day' norm. In this episode, we uncover the marketing origins of this popular health tip, challenge its scientific validity, and most importantly, provide you with varied, realistic and effective fitness objectives that could enhance your personal health journey.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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More pseudoscience for the BIN Feb 06, 2024

The health benefits claims of Red Light Therapy and whether or not it works.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Contentious sports: What is or is not considered "Sport" Jan 30, 2024

Breaking down what is or is not considered a Sport in the modern definition.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Exercise and Inflammation, plus the basics of training with a coach Jan 23, 2024

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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The potential benefits of hot tubs and saunas Jan 16, 2024

After some recent listener email submissions on each, I outline the potential benefits of using hot tubs and saunas for recovery.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Fitness fads and why to avoid them Jan 09, 2024

Fitness trends come and go… here’s how to avoid them.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Happy New Year! Jan 02, 2024

At the start of the New Year, I share some strategies for success this first week of January and beyond. Plus listener emails!

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Healing with sound Dec 26, 2023

Sound bathing is becoming more mainstream, but what is it and does it work?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Listener emails: Indoor bike workouts and rest while lifting Dec 19, 2023

Kevin answers the latest round of listener e-mail.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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What Role do Muscles Play in Improving Circulation? Dec 12, 2023

Can increased muscle mass improve circulation of blood lymph?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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CBD Oil: Does it actually work? Dec 05, 2023

Does CBD oil aid athletic recovery and pain management?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Training apparel Do's and Don'ts Nov 28, 2023

What’s in my training bag and why?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Sources of Fitness Information Nov 21, 2023

Apart from GFG, where should I be looking for fitness information?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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How Can I Stay Motivated To Reach My Training Goals? Nov 14, 2023

In this Get Fit Guy episode, host Kevin Don debunks the idea that accountability is the key to fitness. He explores the essence of motivation, offering personalized insights for staying driven.

Training shoes Nov 07, 2023

Coach Kevin runs through the different types of shoes for your training needs.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Training in colder weather Oct 31, 2023

Strategies for Warming Ups and Strength Training in Colder Weather.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Training and Menopause Oct 24, 2023

Coach Kevin Don goes over the do’s and don'ts of training after menopause.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Is There Such Thing as a 'Hard Gainer'? Oct 17, 2023

Is there really such a thing as a ‘hard gainer’ or do we all have muscle building potential?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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The novice training effect Oct 10, 2023

Coach Kevin answers two listener emails.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Six weeks to a whole new you! Oct 03, 2023

Coach Kevin takes a look at if you really can become a completely new person.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Can electricity tone your muscles? Sep 26, 2023

Coach Kevin takes an objective look at electro-muscular stimulation for fitness outcomes.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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How to lose muscle (on purpose) Sep 19, 2023

Coach Kevin responds to this week’s emails from listeners, including a question Kevin has never heard before: “How do I lose muscle bulk on purpose?”

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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The shape of water Sep 12, 2023

Will structured, hexagonal water help me live longer and look younger?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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The first principle of strength training Sep 05, 2023

What are the underpinning truths about strength training?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Should you take breaks from exercise? Aug 29, 2023

Do we really need exercise breaks and deload weeks?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Stop those cramps! Aug 22, 2023

Muscle cramps can stop a training session or other physical activity dead in its tracks–but what causes them and how can we stop them?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Another definition of fitness Aug 15, 2023

We all want to be ‘fitter’, but what does that really mean?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Is 5G bad for our health? Aug 08, 2023

Are cellphone towers slowly cooking our DNA? Or is this just more fearmongering?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Working in versus working out Aug 01, 2023

Is inner work as important as outer work when it comes to fitness?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Five secrets to resisting aging Jul 25, 2023

We all know that growing old is inevitable, but what are the top 5 most effective ways to slow the encroachment of time?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Is your pain real? Jul 18, 2023

As we age, it's more common to have aches and pains. But is your pain real or is your brain playing a trick on you?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Does testosterone replacement actually work to stop men aging? Jul 11, 2023

Do men require testosterone therapy as they age? What are the benefits and drawbacks of exogenous testosterone?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Fight back against sick aging Jul 04, 2023

Coach Kevin Don explains the best thing we can do to maintain our physical capacity as we get older. Plus: a question from a listener on bone mineral density.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Why fear can be more toxic than pesticides Jun 27, 2023

Fearmongering is everywhere, especially from health and food influencers. Here’s why the “nocebo” effect can be worse than the thing you’re trying to avoid.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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What’s the deal with urine therapy? Jun 20, 2023

Coach Kevin Don looks into a new “holistic” trend–urine therapy. Plus, a question from a listener about proper form for a bench press.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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The centenarian decathlon Jun 13, 2023

What ten "events" would you like to be able to complete as you age?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Do we really need 8 hours of sleep? Jun 06, 2023

A lot of people find it difficult to get a full night’s rest. But is getting 8 hours of sleep really necessary to be fit, or is it healthy to operate with less?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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An effective way to spot reduce fat May 30, 2023

New evidence shows that you can indeed spot reduce fat—but only if you follow these critical steps.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

The studies from today's episode:

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Why complexity doesn’t make for better fitness training May 23, 2023

Complexity bias tricks us into thinking that complex training routines must be better. But embracing simplicity in your fitness routine may lead to much better results.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Exercise snacks May 16, 2023

Do you really need to spend hours in the gym or is an exercise "snack" enough?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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How to fix low back pain when lifting (Re-issue) May 09, 2023

Is your back the cause of your back pain, or does it have more to do with your lifting form?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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The best way to build muscle as an older trainee May 02, 2023

While we naturally lose muscle mass as get older, it’s absolutely possible for older trainees to build muscle through training. But what’s better–specialized, fad gym classes or classic resistance training? If you know Coach Kevin Don, you probably have a clue!

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Can being barefoot improve your health? Apr 25, 2023

A lot of social media influencers will try to sell you holistic cures for everything from depression to insomnia. But do any of these practices have a basis in science? Today, Coach Kevin Don looks at two such practices: earthing and kambo.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Grounding study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4378297/
Kambo study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9061256/

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How to get rid of “man boobs” Apr 18, 2023

With the evenings getting brighter and leaves populating trees, we know summer is on the way. Is there a way for us to banish our “man boobs” in time for the poolside?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Will AI make coaches like me obsolete? Apr 11, 2023

With all the buzz around AI like Chat GPT, are we really heading to an age where fitness coaches like me will be replaced by AI?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Confirmation bias and 5 other logical fallacies that affect our training Apr 04, 2023

It can be really easy to seek out information that confirms our own biases, but why is this and what does it mean for our fitness?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Do our bodies stop working when we turn 50? Mar 28, 2023

Once we hit a certain age, do the wheels suddenly fall off, or are there other factors causing our aches and pains?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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No pain, no gain? Mar 21, 2023

Is it really the case that post-training soreness means we are getting stronger?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Which squat variant is best? Mar 14, 2023

There is a myriad of squat variations, but which one is best for you and building strength?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

View the squat diagram.

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The biggest fitness mistake we need to avoid? Fear Mar 07, 2023

Instagram fitness influencers would have us avoid everything that is absolutely “wrong,” in their view. But could adding things actually be a better solution?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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9 lessons from the greatest samurai Feb 28, 2023

Good advice is timeless and transcends cultural boundaries. What can we learn from the great samurai, Musashi Miyamoto?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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What to do when you’re lacking motivation Feb 21, 2023

Sometimes going to the gym can feel like a real grind. What can we do to keep motivation high? Coach Kevin Don takes a look.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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Does foam rolling REALLY help with muscle knots and pain? Feb 14, 2023

If you have been to see a physical therapist in the last decade, chances are that you have been told to foam roll. So what’s the deal? Coach Kevin Don takes a look. Plus: what's up with wet cupping?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Should you consume caffeine before a workout? Feb 07, 2023

Does the conventional deadlift have any benefits over the trap/hex bar? Do you really need that caffeine jolt before hitting the gym to crush your session? Coach Kevin Don gives his take on two listener questions.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Can you trust your feelings about your training? Jan 31, 2023

Do you really know what works for your own body, or is objectivity the name of the game?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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Are bicep curls the best exercise for bigger arms? Jan 24, 2023

Planning on a gun show this summer? Coach Kevin Don explains the best way to train your arms.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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5 basic lifestyle guidelines for reducing stress Jan 17, 2023

Finding recovery hard? Not making progress in the gym? Could it be your lifestyle and not your training?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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Why heat and hot water may be better than cold Jan 10, 2023

Feeling like plunging yourself into a freezing lake or having a cold shower because it's all over the ‘gram? Coach Kevin Don breaks down why hot water may be better for your sleep, recovery, and mental health.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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Do I need a deload week? Jan 03, 2023

Coach Kevin Don breaks down deloading and why you may not need a break in training.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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Do women have different training needs? Dec 27, 2022

Coach Kevin Don breaks down the principles of training for women, and how anatomical differences should play into your training plan.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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Listener emails: Peloton, martial arts, and setting goals Dec 20, 2022

This week Coach Kevin Don answers YOUR questions about everything from the best martial arts for kids to how to increase your effort with Peloton strength workouts.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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So, you want to train like a caveman Dec 13, 2022

Sick and tired of modern living? Decided to return to your caveman roots? Coach Kevin Don breaks down primal training and if it’s just another fad.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Do I need a coach? Dec 06, 2022

What's better, classes or one-on-one coaching? Coach Kevin Don explains the difference between these scenarios to find out what's best for your training goals.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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How to assess and fix common squat errors Nov 29, 2022

Everyone should be performing squats, but how do we know if they are being performed correctly? And if they're not, how do we address that?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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So, you want stronger legs… Nov 22, 2022

Whether you want to be able to have more sure footing on uneven terrain, play games with your children or grandchildren, hit the golf course with your friends, or just have legs that would make a rhino jealous, let's have a look at the best way to strength train your legs!

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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Is all exercise good for my mental health? Nov 15, 2022

Been told that exercise is good for anxiety and depression? It is, but you might want to stay away from one type of exercise...

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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How to spot reduce fat Nov 08, 2022

Looking to shift fat from stubborn areas? Coach Kevin Don breaks down how to best go about it.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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The real problem with CrossFit Nov 01, 2022

Coach Kevin Don breaks down the REAL issue with CrossFit, one of the most well-known, well-used, and well-critiqued workout methods.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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How to assess health and fitness advice with higher-order thinking Oct 25, 2022

Not sure which training methodologies to follow? Coach Kevin Don breaks down lower and higher-order thinking to allow you to make the best decisions.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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How to develop physical skills Oct 18, 2022

You have a goal to perform a complex physical skill or demanding physical task. How do you get from here to there?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

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I've stopped making gains. Now what? Oct 11, 2022

Novice gains stopped? Coach Kevin Don breaks down some ideas to implement when the dreaded plateau occurs.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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Strength Training 101 Oct 04, 2022

New to strength training? Coach Kevin Don breaks down the principles of fitness training design for folks who are looking to improve their basic movements.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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What’s the difference between exercising and training? Sep 27, 2022

Some people think the distinction is pure semantics, but Coach Kevin Don sees a big difference between “exercising” and “training.”

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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How do I know which fitness training plan is best? Sep 20, 2022

In order to get fitter, stronger, faster, or more healthy, we all need to follow a training plan. But which plan is best?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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How much protein do you need to build muscle? Sep 13, 2022

We naturally lose muscle loss as we age, but with resistance training and increasing our protein intake, we can reverse the process.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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How to combat aging through fitness Sep 06, 2022

Everyone ages, and with age comes a natural decline of physical abilities. But fitness interventions can help combat the effects of aging—as long as you pick the right exercises.

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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Introducing Kevin Don, your new Get-Fit Guy Aug 30, 2022

This week, we’re introducing Kevin Don, the new Get-Fit Guy, and answering an all-important question: what exactly is fitness, anyway?

Get-Fit Guy is hosted by Kevin Don. A transcript is available at Simplecast.

Have a fitness question? Email Kevin at getfitguy@quickanddirtytips.com or leave us a voicemail at (510) 353-3014.

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3 simple ways to relieve post-exercise soreness (Reissue) Aug 23, 2022

Have you ever felt stiff and sore after exercising, even days after the fact? Dr. Jonathan Su, the Get-Fit Guy, goes over techniques to prevent and relieve post-exercise soreness.

Get-Fit Guy is hosted by Dr. Jonathan Su. A transcript is available at Simplecast.

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Rest Week: why taking breaks from exercise is crucial (Reissue) Aug 16, 2022

Does the thought of skipping out on regularly scheduled workouts bring on a sense of guilt? Get-Fit Guy, Dr. Jonathan Su, explains why regular week-long breaks from exercise can actually help improve your fitness.

Get-Fit Guy is hosted by Dr. Jonathan Su. A transcript is available at Quick and Dirty Tips.

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7 ways that exercise can combat depression (Reissue) Aug 09, 2022

Has the COVID-19 pandemic had an impact on your mental health? Good news—exercise has been shown to be an effective way to prevent and relieve depression. Get-Fit Guy, Dr. Jonathan Su, breaks down 7 ways exercise can protect against symptoms of depression.

Get-Fit Guy is hosted by Dr. Jonathan Su. A transcript is available at Simplecast.

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How to relieve back pain during pregnancy (Reissue) Aug 02, 2022

Lower back pain during pregnancy is very common. The good news is that there are things you can do to prevent or relieve pregnancy-related low back pain. Get-Fit Guy, Dr. Jonathan Su, shows you simple things you can do to get immediate relief.

Get-Fit Guy is hosted by Dr. Jonathan Su. A transcript is available at Simplecast.

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What to eat before, during, and after your workout (Reissue) Jul 26, 2022

Food is the fuel that allows you to perform during workouts and recover from them afterward. Get-Fit Guy, Dr. Jonathan Su, provides simple and straightforward advice based on the latest research on how to best fuel for your workouts.

Check out these three great recipes from our colleagues at Cookstr:

Chicken Broccoli Pasta
Tofu and Sweet Potato Curry (vegan, gluten-free)
White Bean "Chicken" Chili (vegan, gluten-free)

Get-Fit Guy is hosted by Dr. Jonathan Su. A transcript is available at Quick and Dirty Tips.

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Walking for exercise: pick up the pace! (Reissue) Jul 19, 2022

Walking is the most popular form of exercise among Americans. But to get the full benefits of your daily stroll, you have to pick up the pace. Get-Fit Guy, Dr. Jonathan Su, has the lowdown on how fast and how often you need to walk to get real fitness benefits.

Get-Fit Guy is hosted by Dr. Jonathan Su. A transcript is available at Simplecast.

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4 ways to get the most out of your workout Jul 12, 2022

Dr. Jonathan Su says goodbye to Get-Fit Guy with 4 ways for getting the most out of your workout.

Get-Fit Guy is hosted by Dr. Jonathan Su. A transcript is available at Simplecast.

Keep in touch with Dr. Su at his website, sixminutefitness.com.

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Smartphone pain: how to relieve mobile phone RSIs Jul 05, 2022

Are you experiencing pain or discomfort in your neck, upper back, or shoulder from using your smartphone? Dr. Jonathan Su, the Get-Fit Guy, shows you simple solutions for preventing and relieving mobile device-related repetitive strain injuries.

Get-Fit Guy is hosted by Dr. Jonathan Su. A transcript is available at Simplecast.

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Why your body needs preventative maintenance Jun 28, 2022

Preventative maintenance is one of the most important yet one of the most overlooked components of any fitness routine. Luckily, the concept is simple and easy to add to your routine.

Get-Fit Guy is hosted by Dr. Jonathan Su. A transcript is available at Simplecast.

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Should you exercise with a rowing machine? Jun 21, 2022

Exercising with a rowing machine can be a great way to improve aerobic endurance and burn calories. But it might not be the best exercise machine for you. In this episode, Get-Fit Guy looks at 2 pros and 2 cons of using a rowing machine.

Get-Fit Guy is hosted by Dr. Jonathan Su. A transcript is available at Simplecast.

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Which body type are you, and how does it change your fitness? Jun 14, 2022

Do you know what your genetically-determined body type is, and how it might affect your fitness journey?

Get-Fit Guy is hosted by Dr. Jonathan Su. A transcript is available at Simplecast.

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Summer fitness safety tips Jun 07, 2022

Summer is just around the corner. For many of us, that means higher temperatures and potentially dangerous conditions for outdoor activities like exercise. Today, Get-Fit Guy is sharing two tips to stay safe as the temperatures rise.

Get-Fit Guy is hosted by Dr. Jonathan Su. A transcript is available at Simplecast.

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The 4 components of body image May 31, 2022

This week, we're sharing an episode of the Savvy Psychologist podcast, another show here on Quick and Dirty Tips. Are you looking in the mirror and judging every lump, bump, and wrinkle? In this episode, the Savvy Psychologist looks at the 4 components of body image, and how we can change our minds about our bodies.

You can listen to the Savvy Psychologist on Apple Podcasts, Stitcher, Spotify, or wherever you're listening to Get-Fit Guy. Find a transcript for this episode on Simplecast.

What to do if you're not seeing progress with exercise May 24, 2022

What can you do if you’re just not seeing progress with your exercise routine? The principle of overload can help explain why you’ve plateaued.

Get-Fit Guy is hosted by Dr. Jonathan Su. A transcript is available at Simplecast.

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2 Mental Tricks to Stay Motivated and Consistent with Exercise May 17, 2022

Staying motivated and consistent with exercise is one of the biggest obstacles people face on their fitness journey. But with these 2 mental tricks, you can stay motivated during even the toughest workouts.

Get-Fit Guy is hosted by Dr. Jonathan Su. A transcript is available at Simplecast.

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4 Things You Can Do to Be Active without Exercising May 10, 2022

You don’t have to exercise to stay physically active. Whether you dislike exercising or you just need a break, here are 4 things you can do to stay active without doing a traditional exercise.

And, if you missed it, check out my episode Rest Week: Why Taking Breaks From Exercising is Critical for more information on taking breaks!

Hosted by Dr. Jonathan Su. Transcript available on Simplecast.

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Why You Need to Build a Strong Upper Back May 02, 2022

The upper back is a key muscle group that deserves your attention. Dr. Jonathan Su, the Get-Fit Guy, explains why it's important and shares 3 tips that'll make building a strong upper back simple, effective, and safe.

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3 Pre-Run Exercises to Prevent Injuries and Boost Performance Apr 25, 2022

Spending more time oudoors running, walking, or hiking this spring? Dr. Jonathan Su, the Get-Fit Guy, shows you 3 simple warm-up exercises to prevent injuries and boost performance.

Check out the exercises on YouTube:

Single leg tuck: https://youtu.be/WyN7KxCPBBw
Heel bridge with marches: https://youtu.be/n7_6gx1VVN4
Hip adductor squeeze with legs lifted: https://youtu.be/1tK9AcDNhwU

Get-Fit Guy is written and hosted by Dr. Jonathan Su and produced by Nathan Semes.

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What's the point of regret? Apr 18, 2022

This week, we're sharing an episode from Curious State, a brand new podcast from Quick and Dirty Tips. It's all about discovering the unexpected gems of knowledge that exist all around us. This episode features bestselling author Daniel Pink to help answer the question, What is the point of regret?

If you enjoyed this episode, subscribe to Curious State on Apple Podcasts, Spotify, or wherever you're listening to Get-Fit Guy.

How to Properly Stretch Tight Calf Muscles Apr 11, 2022

Even though performing the calf stretch seems simple, proper execution is often elusive. Dr. Jonathan Su, the Get-Fit Guy, shares seven things to look out for to get the most effective calf stretch.

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How HIIT Can Improve Your Run Time Apr 05, 2022

Want to know the quickest way to improve your running performance? Dr. Jonathan Su, the Get-Fit Guy, explains why HIIT training is so effective and the best way to incorporate it into your running program.

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Is It Better to Run Outside or on a Treadmill? Mar 28, 2022

What's the difference between walking or running overground versus on a treadmill? Dr. Jonathan Su, the Get-Fit Guy, gives you the lowdown on how treadmill momentum and uneven terrain play a role in your workout and why you should care.

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What’s the Best Equipment to Use for Strength Training? Mar 21, 2022

With so many different types of strength training equipment available at the gym, in retail stores, and online, it’s easy to get confused and overwhelmed. Dr. Jonathan Su, the Get-Fit Guy, gives you the lowdown on the pros and cons of dumbbells, barbells, machines, and resistance bands.

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4 Solutions for Post-Workout Back Pain Mar 14, 2022

Do you feel pain in your lower back after a workout? Are you blaming it on age? Dr. Jonathan Su, the Get-Fit Guy, shares the real reasons your back might hurt after a workout and what you can do about it.

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Are Peloton Bikes Worth the Hype? Mar 08, 2022

It’s been a rough ride for the exercise equipment company Peloton. The media may have a real impact in shaping opinions about a product or service. Dr. Jonathan Su, the Get-Fit Guy, cuts through the drama to look at the benefits versus the costs of owning a Peloton.

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Are Massage Guns Worth Your Time and Money? Feb 28, 2022

Considering purchasing a massage gun? Dr. Jonathan Su, the Get-Fit Guy, shares research on whether massage guns are effective and if they're worth your time and money.

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What Is Self-Talk? An Excerpt from Pocket Therapy Feb 21, 2022

This week, we're sharing an excerpt from Pocket Therapy, the new book by psychotherapist Sarah Crosby.

Get Pocket Therapy: https://amzn.to/3GRidbE

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How Long Does It Take to See Results from Exercise? Feb 14, 2022

How long will it take to see fitness progress after starting an exercise routine? Faster than you think. Dr. Jonathan Su, the Get-Fit Guy, shares research on just how little time to takes to start seeing improvements in muscle size and strength.

Read the companion article on Quick and Dirty Tips.

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The Best No-Equipment Home Workout Program Feb 07, 2022

Can't go to the gym right now? No problem—you've got everything you need for a great workout at home. Dr. Jonathan Su, the Get-Fit Guy, shows you how to get an effective cardio and strength workout with no equipment.

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How Exercise Can Boost Your Immunity Jan 31, 2022

Did you know that exercise can naturally boost your immunity to protect against viral infections like the flu and COVID-19? Dr. Jonathan Su, the Get-Fit Guy, shares some key tips on how to use exercise to boost your immune system.

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Why You Should Work Your Rear Delts Jan 24, 2022

What are rear delts, and are they important to work out? Dr. Jonathan Su, the Get-Fit Guy, explains why giving these important shoulder muscles a little love can help you improve posture, reduce injuries, boost performance, and look great in a tank top.

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How to Build the Perfect Home Gym Jan 17, 2022

If you love working out but find going to the gym inconvenient or unappealing, building a home gym may be the way to go. Get-Fit Guy, Dr. Jonathan Su, shows you how to build the perfect home gym even if you’re on a budget or if you’re short on space.

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9 Tips for Proper Gym Etiquette Jan 10, 2022

There are a lot of unwritten rules of gym etiquette that newbies and gym rats alike may not know. This week, Dr. Jonathan Su, the Get-Fit Guy, provides 9 tips for proper gym etiquette so that the only thing you have to worry about during your workout is your workout.

Read the companion article on Quick and Dirty Tips.

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A Beginner’s Guide to the Gym Jan 04, 2022

Getting in shape and losing weight are the top New Year’s resolutions, but going to the gym can be daunting. Get-Fit Guy, Dr. Jonathan Su, gives you the quick and dirty on what to wear, what to bring, when to go, and how to plan your workout so you can kick off your New Year’s fitness resolution the right way.

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How to Make Smart Fitness New Year’s Resolutions Dec 27, 2021

To celebrate the new year, Get-Fit Guy host Dr. Jonathan Su joins a panel of Quick and Dirty Tips experts to discuss New Year's Resolutions and how to make smart fitness goals for 2022.

You'll hear from:

me, Dr. Jonathan Su, host of Get-Fit Guy
Monica Reinagel, host of Nutrition Diva
Laura Adams, host of Money Girl
with Rachel Cooke, host of Modern Mentor, moderating

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How to Warm Up Before a Winter Exercise Dec 20, 2021

Warming up before exercise is especially important when the weather is cold. Get-Fit Guy, Dr. Jonathan Su, shows you how to prepare your body for exercise with a proper warm-up in just a few minutes.

Read the companion article on Quick and Dirty Tips.

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Is Getting Fit More Important Than Losing Weight? Dec 13, 2021

This week, I'm sharing an episode of Nutrition Diva, another great podcast here on the Quick and Dirty Tips network. Listen to Nutrition Diva today!

Read the full transcript of this episode.

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The Right Way to Engage Your Core Dec 06, 2021

Did you know that having a strong core by itself is not enough? Get-Fit Guy, Dr. Jonathan Su, shows you how to engage your core so you can protect your back during exercise and more strenuous activities in daily life.

Read the companion article on Quick and Dirty Tips.

If you want to learn more about how to strengthen and engage your core, check out Dr. Su's new book 6-Minute Core Strength by going to sixminutefitness.com.

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9 Tips for Perfect Push-up Performance Nov 29, 2021

Although push-ups are familiar to many, few actually perform them in a way that maximizes strength and endurance gains while also reducing the risk of injuries. Dr. Jonathan Su, the Get-Fit Guy, shares 9 tips for performing a perfect push-up.

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Rest Week: Why Taking Breaks From Exercising is Crucial Nov 22, 2021

Does the thought of skipping out on regularly scheduled workouts bring on a sense of guilt? Get-Fit Guy, Dr. Jonathan Su, explains why regular week-long breaks from exercise can actually help improve your fitness.

Read the companion article on Quick and Dirty Tips.

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The Fastest Way to Relieve Sciatica Pain at Home Nov 15, 2021

Have you ever experienced pain on one side of your butt or hip that radiates down your leg? Get-Fit Guy, Dr. Jonathan Su, gives you the scoop on a commonly overlooked cause of sciatica and 3 simple exercises that'll help relieve your pain.

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Smartphone Pain: How to Relieve Mobile Phone RSIs Nov 08, 2021

Are you experiencing pain or discomfort in your neck, upper back, or shoulder from using your smartphone? Dr. Jonathan Su, the Get-Fit Guy, shows you simple solutions for preventing and relieving mobile device related repetitive strain injuries.

Read the companion article on Quick and Dirty Tips.

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7 Ways That Exercise Can Combat Depression Nov 01, 2021

Has the COVID-19 pandemic had an imact on your mental health? Good news—exercise has been shown to be an effective way to prevent and relieve depression. Get-Fit Guy, Dr. Jonathan Su, breaks down 7 ways exercise can protect against symptoms of depression.

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How To Stop Locking Your Elbows and Knees During Workouts Oct 25, 2021

Most of us have been taught to move through a full range of motion while performing resistance exercises. However, if you take this advice literally, you risk locking your elbows and knees, which can increase the risk of injuries and hinder fitness gains. Dr. Jonathan Su, the Get-Fit Guy, explains why locking is so common and how to avoid it.

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3 Simple Ways To Relieve Post-Exercise Soreness Oct 18, 2021

Have you ever felt stiff and sore after exercising, even days after the fact? Dr. Jonathan Su, the Get-Fit Guy, goes over techniques to prevent and relieve post-exercise soreness.

Read the companion article on Quick and Dirty Tips.

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How to Relieve Back Pain During Pregnancy Oct 11, 2021

Lower back pain during pregnancy is very common. The good news is that there are things you can do to prevent or relieve pregnancy-related low back pain. Get-Fit Guy, Dr. Jonathan Su, shows you simple things you can do to get immediate relief.

Read the companion article on Quick and Dirty Tips.

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How Stretching Can Improve Your Cardiovascular Health Oct 04, 2021

It’s well known that stretching can help improve flexibility and range of motion. But did you know there's a secret benefit to your heart? Dr. Jonathan Su, the Get-Fit Guy, explains new research showing how stretching can improve cardiovascular health.

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What to Eat Before, During, and After Your Workout Sep 27, 2021

Food is the fuel that allows you to perform during workouts and recover from them afterward. Get-Fit Guy, Dr. Jonathan Su, provides simple and straightforward advice based on the latest research on how to best fuel for your workouts.

Check out these three great recipes from our colleagues at Cookstr:

Chicken Broccoli Pasta
Tofu and Sweet Potato Curry (vegan, gluten-free)
White Bean "Chicken" Chili (vegan, gluten-free)

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7 Tips for Great Form on the Assault Bike Sep 20, 2021

The assault bike is one of the most effective ways to develop cardiovascular endurance. Because it allows more motion of the body, there’s also more room for inefficient or ineffective movements. Get-Fit Guy has tips to improve your form and get the most from your assault bike workout.

5 Steps to Challenge Your Fitness Sep 13, 2021

How can you change or improve your fitness if you don't challenge yourself beyond what's comfortable? Dr. Jonathan Su, the Get-Fit Guy, provides five steps to help you challenge your fitness.

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Supersets: The Key to Shorter and More Effective Workouts Sep 06, 2021

Wouldn't it be great if you could shorten your strength training routine and make it more effective at the same time? Dr. Jonathan Su, the Get-Fit Guy, explains how a simple training technique called supersets can make this a reality.

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Are Sit-Ups and Crunches Bad for You? Aug 30, 2021

Sit-ups and crunches are popular exercises for abdominal muscles, but they're not for everyone. In today's episode, Dr. Jonathan Su discusses the pitfalls of these popular workouts.

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Stationary Lunges Versus Squats--Which Is Better? Aug 23, 2021

No matter how fit you are, if you exercise regularly, chances are that lunges and squats feature into your regular workout regimen. It turns out that one of the two is better than the other. Learn which exercise to prioritize and why.

3 Exercises to Help With Knee Pain Aug 16, 2021

Whether you're just getting into exercise or you've been working on your fitness for a while, exercise-related knee pain can slow you down. This episode covers how to banish knee pain in just six minutes with three simple exercises.

How to Train (Mentally) Like an Olympian Aug 09, 2021

Olympic athletes aren't just physically fit -- they also use mental fitness techniques to succeed. Learn how to adopt these techniques yourself in this week's episode of Get-Fit Guy.

Meet the New Get-Fit Guy (Part 2) Jul 27, 2021

Last week, Brock Armstrong introduced the new host of the Get-Fit Guy podcast, Dr. Jonathan Su. In this episode, the two fitness buffs discuss optimizing performance, fitness trends, and the best way to get and stay fit.

Meet the New Get-Fit Guy (Part 1) Jul 20, 2021

After four fun-filled years as the Get-Fit Guy, Brock Armstrong is passing the barbel to a new fitness professional, Dr. Jonathan Su. Today, the two fit buffs sit down for an in-depth interview to learn more about the new Get-Fit Guy.

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How Intrinsic Motivation Will Get You Fit Jul 13, 2021

Exercising consistently is hard. The only way to succeed is if your desire to get fit is greater than your desire to stay in bed. That is where intrinsic motivation becomes your best tool. Get-Fit Guy explains.

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Why We Need to Move Together Outside Jul 06, 2021

The "Moving Together Outside" campaign increases access to outdoor spaces to help increase physical activity in all communities, especially those most vulnerable to lifestyle-related diseases such as obesity, diabetes, and high blood pressure. Get-Fit Guy interviews the campaign's spokesperson, Dr. Amy Bantham for the details.

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Should You Exercise in the Morning, Afternoon, or Evening? Jun 29, 2021

Exercise scientists have studied and written articles repeatedly on what time of day is the best time to work out and yet we all know people who buck the trend and work out at times that would make those researchers choke. So, are they wasting their time or are we?

What Happens When You Foam Roll Jun 22, 2021

Did you know that you are essentially rolling out your brain when you foam roll your glutes? Get-Fit Guy interviews Michael Cummings, Director of Education for TriggerPoint therapy, about the benefits of foam rolling.

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How to Choose a Home Workout Platform Jun 15, 2021

In the entire history of the fitness industry, consumers now have more choices than ever. But how to know which devices or services to spend your hard-earned money on? Get-Fit Guy interviews Colleen Logan of ICON Health & Fitness and professional cyclist George Hincapie to help cut through the hype.

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How to Get and Keep Strong Bones Jun 08, 2021

Bone health and bone density are two things that most of us don’t think about until much later in life. But bone loss can begin in late 30s and early 40s, so don’t put it off until it is too late. Get-Fit Guy and Dr. Marc Bubbs discuss simple ways to reverse and prevent bone loss.

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How to Do a Chest Workout Without a Bench Jun 01, 2021

Working out at home is a great way to stay fit, but buying items like a weight bench can be costly and cumbersome. Get-Fit Guy has 9 exercises for an effective chest workout without a bench (plus for 4 supersets!).

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How to Get Your Kids Moving with Podcasts May 25, 2021

Is it possible for kids to learn, grow, move, and use their creativity while listening to podcasts? A new service called Pinna believes it is. Get-Fit Guy interviews Pinna CEO Maggie McGuire to learn more about this innovative new way to get kids moving.

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How to Raise a Child Who Loves to Move May 18, 2021

Biomechanist Katy Bowman, a leader in the Movement movement, has written a new book to teach us the critical role of movement to the human body (it's basically a nutrient!). And more importantly, how we can get our kids moving again.

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How to Get Rid of Shin Splints May 11, 2021

What are shin splints, what causes them, and which exercises can help get rid of them? Get-Fit Guy has the solution to your lower leg pain.

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How Long Should You Recover Between Sets? May 04, 2021

An important aspect of finding the elusive perfect workout is also finding the perfect recovery time between sets. But this endeavor may be more about intuition than science with a hefty dose of "it depends" thrown in.

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Play Is the Answer for People Who Hate to Exercise Apr 27, 2021

Fitness Explorer Darryl Edwards has a message that might be music to your ears: It isn't natural for humans to exercise. Instead, he invites us to play. Here are his three tips for making the world your fitness playground.

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How to Build Balance and Strength with a BOSU Apr 20, 2021

It may look like half of a stability ball, but the fitness device known as a half dome or BOSU packs a whole workout punch. Here's how to use a BOSU correctly and make it a vital part of your home workout.

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How Should Skinny People Exercise? Apr 13, 2021

Surprise! Skinny people can be unhappy with their bodies, too. I asked a bones-to-bulk expert to share some quick tips to help even the skinniest ectomorph build some muscle.

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Why You Shouldn't Train Like a Pro Apr 06, 2021

What did a recent study of a short Dutch workout called Fit20 reveal about the benefits of working out for just 20 minutes once a week? The biggest takeaway might be that training like a pro athlete isn't the right approach for mere mortals.

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Range of Motion: Use It or Lose It Mar 30, 2021

Good range of motion is the key to living a mobile, active, and fit life. But range of motion can decrease after an injury or as we age. Expert Shane Dowd joins Get-Fit Guy to talk about the three exercise pillars that will help you get and stay fit and flexible.

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The Best Jump Rope Workouts for Beginners and Experts Mar 23, 2021

Jumping rope is a great way to boost your heart rate, create some spring in your legs and of course burn some calories. It's good for the heart, it strengthens both the upper and the lower body and it can be safe and a lot of fun, once you learn how.

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Can You Get Fit in Virtual Reality? Mar 16, 2021

Can virtual reality games encourage fitness? Get-Fit Guy tested the new Oculus Quest 2 to learn more about VR and fitness. He had fun, but did he break a sweat?

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525 - How Micro Workouts Can Help You Be More Active Mar 09, 2021

Can short bursts of exercise sprinkled across your day allow you to achieve your goal of living a more active lifestyle? My guest believes they can!

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524 - Why Crawling Is an Amazing Whole-Body Workout Mar 02, 2021

Crawling is a great way to maintain strength, mobility, and coordination as we age. Here are the many benefits crawling will add to your fitness routine and some exercises to help you make the most of your fun on all fours.

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523 - The Magic of Consistency with Dean Dwyer Feb 23, 2021

Consistency is undoubtedly the most important component in achieving and maintaining your health and fitness goals. Get-Fit Guy invited author and educator Dean Dwyer on the podcast to teach us his magic formula to achieve what he calls a "successful body."

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522 - Four Simple Criteria That Will Keep You Fit Feb 16, 2021

An off-the-cuff home workout circuit during a period of dismal weather led me to ponder the history of the modern gym and where movement and fitness went awry. There are really just four simple things you need to do to stay fit, and none of them involve fancy gear or a gym.

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521 - Can Monitoring Your Blood Sugar Help Improve Your Workouts? Feb 09, 2021

The team at a Finnish company called Veri believes that we can take control of our health by harnessing the power of tracking and monitoring our blood sugar levels. Get-Fit Guy gets to the bottom of how you can use this info to help improve your fitness.

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520 - 5 Ways to Use a Weighted Vest Feb 02, 2021

Have you tried a weighted vest? If you haven't, this might the time to try adding one to your workout for an additional fitness building edge. Get-Fit Guy explains how.

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519 - Everything You Need to Know About Exercise and Your Immune System Jan 26, 2021

Similar to eating a healthy diet and getting good quality sleep, exercise helps you maintain overall good health and, by extension, a healthy immune system. Dr. Jake Deutsch joins Get-Fit Guy to talk about the effect of exercise on your immune system.

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518 - How to Build Your Own Virtual Workout for You and Your Friends Jan 19, 2021

Working out with others has proven benefits to boost your fitness, but what if you can't get together in person? Get-Fit Guy, a certified Group Fitness Leader, walks you through three ways to plan virtual workout sessions for yourself and your friends.

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517 - Why You Need an Exercise Ball Jan 12, 2021

An exercise ball can be used for more than just a funky desk chair. Find out why you should have one in your fitness life.

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516 - What I Learned from Walking 15,000 Steps Per Day Jan 05, 2021

Is there a magic number of steps to take per day to get (or stay) fit? Not really. But magical things do happen when you get more walking into your life.

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427 - Why Do My Knees Creak? Dec 29, 2020

Many of us have joints that grind, creak, grate, pop, thump, crack, or crunch when we move through a particular range of motion. But what is that sound, why does it happen, and should we worry about it?

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515 - Motivation Won't Get You Fit—Here's What Will Dec 22, 2020

Do you spend more time trying to get motivated to workout than you do actually working out? You're not alone. Supermodel, coach, and trainer Jill de Jong explains why "finding motivation" doesn't work and shares the secret behind what does.

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514 - How to Strengthen Your Lower Back Dec 15, 2020

Strengthening your lower back can help alleviate and prevent that dreaded lower back pain. Get-Fit Guy has a few simple exercises to get you started.

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513 - 2020 Get-Fit Guy Holiday Gift Guide Dec 08, 2020

Trying to figure out what to get for the important people in your life who are on a mission to get fit? Here's a curated gift list for your fitness friend, workout well-wisher, multi-sport mate, health-nut honey, or cycling sidekick.

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512 - How to Get Fit Again: A Gentle 3-Step Plan Dec 01, 2020

Whether you want to get back in shape or you're focused on getting in shape for the very first time, fitness begins with starting where you are and then setting reasonable goals you'll truly enjoy working toward.

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511 - How to Get a Super-Defined Chest Nov 24, 2020

Having strong chest muscles can simply help you move through your daily life with more ease. But what if you want the chest of a Greek god or a superhero? Here are some tips for getting a defined chest.

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510 - Covid Couch Potato? Here, Have a 'Movement Snack'! Nov 17, 2020

Our lifestyles have been getting more and more sedentary for decades but research shows that we have hit new levels since the COVID-19 pandemic hit. Could a little thing called movement snacks be the key to staying fit and healthy?

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509 - Are Outdoor Elliptical Bikes Effective? Nov 10, 2020

Elliptical trainers are well-known gym staples, but what if you prefer to be outdoors? Enter elliptical bikes! Once a fitness fad, these contraptions seem to be gaining enduring fans. Are there advantages to choosing them over a regular bicycle?

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508 - How to Get Fit with Kettlebells Nov 04, 2020

Not long ago Kettlebells were a little-known piece of gear used only by Russian musclemen. But today, kettlebell exercises provide the ultimate combination of cardio, power, coordination, and stability all packed into one neat movement. Here is a breakdown of how you can use them to get fit.

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507 - Walking Is a Fitness Superfood—6 Steps to Better Stepping Oct 27, 2020

Walking is a fitness superfood! Biomechanist Katy Bowman joined me to talk about how to walk effectively and maximize the impact this simple, everyday activity has on your strength, stability, overall fitness, and health.

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506 - Why Exercise Can Cause Weight Gain Oct 20, 2020

Does gaining muscle make you gain weight? Is there anything to that old saying that "muscle weighs more than fat?" Here's what you need to know if you're exercising your butt off but the scale numbers seem to be moving in the wrong direction.

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505 - Dance Yourself Fit—an Interview with Mike Peele Oct 13, 2020

Dancing is a fun and effective way to get your body moving and build fitness. Mike Peele—actor, dancer, choreographer, and fitness program creator—joins Get-Fit Guy to dig into how he thinks we can use less training and more inspiration in our fitness programs.

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504 - Do You Have to be Insane to do Beachbody INSANITY? Oct 06, 2020

Beachbody's website claims that “INSANITY is the hardest workout ever put on DVD." But does that make it the best workout? Or even an effective one?

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503 - How to Get Rock Solid Stability and Why You Need It Sep 29, 2020

You've probably heard the term "stability" in conjunction with some of your exercise and workout programs. But what exactly is stability, why do you need it, and how do you get it?

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502 - Hate Burpees? Here's How to Love Challenging Exercises Sep 22, 2020

Burpees are a super-effective full-body exercise. So why do we hate them so much? This three-step plan will make you love (or at least tolerate) burpees and other tough exercises.

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405 - The Benefits of Applying Mindfulness to Exercise Sep 15, 2020

Occasionally we all simply need to zone-out and let our bodies do what they want to do. But, if all of your workouts involve some type of distraction or other, it may be time to add some mindfulness into your workout regimen.

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501 - The 5 Key Exercises that will Keep You Fit Sep 08, 2020

Do you like your exercise time to be fun and unstructured? Here are Get-Fit Guy's five essential exercises you can do almost anywhere and at any time to keep strong and fit—no gym memberships or yoga pants required.

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500 - Get-Fit Guy's Top 10 Fitness Questions and Answers Sep 01, 2020

To celebrate the 500th Get-Fit Guy podcast episode, we looked back at my most popular topics of all time based on what you listen to and search for.

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499 - How to Become a Strong Paddler Aug 25, 2020

Paddling your kayak or canoe involves working a specific set of muscles. Here's how to prep those muscles so you're ready to hit the water.

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498 - How Mindful Movement Makes Your Brain Better Aug 18, 2020

We avoid the most difficult parts of most challenges—the last eight percent. But adding even a little mindful movement to your day can help you defeat anxiety, rumination, and stress.

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497 - Strengthen Your Nerves with Deliberate Practice Aug 11, 2020

When you start a resistance training program, your muscles don’t change much at first but your nervous system does. A new study shows that you may need more than just reps to make your strength training stick—you need to deliberately train to strengthen your nerves.

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496 - Can Exercise Help to Prevent Vision Loss? Aug 04, 2020

Studies have shown that exercise can slow down and even prevent common causes of vision loss. But what type of workout is good for your eyes?

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495 - Consistent Habits Are the Key to Fitness Jul 28, 2020

It's easy to get fired up about a challenging new fitness program. But when the enthusiasm dries up, then what? Small wins formed by consistent habits are the key to getting and staying fit.

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494 - How to Use Resistance Bands for Your Home Workout Jul 21, 2020

Resistance bands are compact, inexpensive, and easy to take and use anywhere. Here's how to use resistance bands to power your home fitness workout.

493 - Do Percussion and Vibration Massagers Really Work? Jul 14, 2020

Percussive and vibration massagers are the latest among a neverending parade of recovery and performance fitness trends. But do they work? Vibe with Get-Fit Guy to find out.

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492 - Do Training and Personal Protection Masks Give You a Fitness Boost? Jul 07, 2020

These days, most of us are wearing masks, at least in public places. But do training masks, and even our personal protection masks, have fitness benefits? Here's what science says about restricted breathing and exercise.

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491 - What Does Science Say About Mixing Alcohol and Exercise? Jun 30, 2020

What does drinking alcohol before, during, or after exercise do for your fitness? There's been a surprising amount of research, and the results are mixed, just like a cocktail!

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490 - How to Get Huge Quads at Home Jun 23, 2020

"Getting huge" isn't required to get fit, but it's fun! And even if you don't want huge quads, there are many reasons to make them stronger.

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489 - Is BODYCOMBAT a Good Virtual Workout? Jun 16, 2020

BODYCOMBAT is a boxing and martial arts based workout that you can do in your own living room. Is it worth your time and energy?

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362 - How to Build Strong and Defined Calf Muscles Jun 09, 2020

Small calves can lead to slower sprints times, less stability on the court, lower jumps at the hoop, and a higher risk of injuries. Let's look at some simple strategies to strengthen them.

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488 - How to Increase Your Muscle Definition Jun 02, 2020

You work hard to stay fit, and you'd like increased muscle definition to show for it. This strategy prioritizes fat loss and muscle gain to get results.

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487 - Should You Calculate Your Muscle Mass? May 26, 2020

You probably know about how much you weigh. You may even know your approximate body fat percentage. But do you know what your muscle mass is? Here's how to find out and why it's important.

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486 - How to Turn Failure into Success With a Training Log May 19, 2020

Failure isn't a weakness; it's an opportunity. A training log can help you track your failures and learn from them to become a better athlete. Here's how!

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485 - Functional Movement Screening Can Turn Your Weaknesses into Strengths May 12, 2020

Is your movement balanced and stable, or do you move in a way that could lead to fitness injuries? A functional movement screen (FMS) will help you pinpoint weaknesses and turn them into strengths.

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484 - Do You Have to Lift To Failure for the Best Muscle Gains? May 05, 2020

A recent study challenged the commonly held belief that you have to lift to failure to gain muscle size and strength. Should you heed it?

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483 - Can You Tighten Loose Skin After Weight Loss? Apr 28, 2020

If you have loose skin after weight loss, first celebrate your weight loss victory! Then, learn more about the factors that affect skin elasticity and what you can do to help your body snap back.

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482 - Is Excessive Moderation the Key to Fitness? Apr 21, 2020

Get-Fit-Guy's guest, Tom Holland, embraces the philosophy of “excessive moderation.” Could it be the key to undoing the damage of our overly sedentary lifestyles?

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392 - The Future of Fitness: Massively Multiplayer Online Training Apr 14, 2020

Like online gaming, the idea of working with (or against) other people around the world, from the safety of your own home, has spread to fitness and exercise. How can you benefit from it?

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481 - Does #Fitspiration Help You or Hurt You? Apr 07, 2020

Despite the good intentions and popularity of social media images depicting fit folks posing with motivational messages, Get-Fit Guy has to ask—are these images helping or hurting their target audience?

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480 - How Exercise Can Prevent Depression Mar 31, 2020

Science and anecdotal evidence both agree that engaging in just a few minutes of exercise per day can boost your current mood and protect against future bouts of depression.

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479 - Do You Really Have to Run a Marathon to Get Healthy? Mar 24, 2020

A recent study touted the heart health benefits of training for and completing a marathon. But is doing an event as extreme as a marathon really the best way to good heart health?

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478 - How to Skip the Gym and Still Stay Fit Mar 17, 2020

Even if you keep your distance, wash your hands, and avoid touching your face, you may still feel inclined to skip the fitness center during flu season or viral outbreaks. These tips will help keep you fit without hitting the gym.

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477 - Is Body Groove the Full-Spectrum Movement Workout for You? Mar 10, 2020

Body Groove was one of the top ten most Googled fitness crazes of 2019. Does it live up to the hype and provide a worthwhile workout? Get-Fit Guy renders his verdict.