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Fitness & Nutrition
**REST | EAT | MOVE**

Your health is your #1 asset. Are you investing in this asset every day? In this podcast: Matt, Kristen and Chris will guide you on how to invest in your health. As the leading authority on small steps to healthy living, On Target Living has created a lifestyle that not only helps you have better health, but allows you to perform at your best. You will never think about your health & performance the same way again.

Latest Episodes:

245. Listen to Your Body: The Inflammation Episode Jan 15, 2025

Show notes

Is your body trying to tell you something?

244. How to Eat On Target: Food Quality (Chapter 18 REST EAT MOVE) Jan 08, 2025

Show notes

Fuel Your Body Right! Mastering Food Quality for Optimal Health

Are you tired of confusing nutrition advice and fad diets that just don't work?

In this episode of the OTL REST EAT MOVE podcast, we're diving deep into Chapter 18 of the book, uncovering the secrets of food quality and how to make healthier choices that truly nourish your body.

Join us as we explore:

Why food quality is JUST as important as "location, location, location" in real estate.
The truth about carbs: We'll debunk common myths and reveal the power of high-quality carbohydrates for energy, gut health, and overall well-being.
The best sources of protein: Discover why plant-based proteins are a powerhouse of nutrition and how to choose high-quality animal products.
The importance of healthy fats: Learn how to incorporate a variety of fats for optimal cell function, hormone balance, and reduced inflammation.
Practical tips for upgrading your diet: We'll guide you through simple steps to make healthier choices, from choosing the right dairy to selecting the best protein bars.

Plus, we'll introduce you to the "Food Target" – a powerful tool to help you visualize and achieve a balanced, nutrient-rich diet.

Tune in now and discover how to fuel your body with the highest quality foods for optimal health and vitality!

243. From Struggles to Strength: Embracing Life's Challenges in the New Year Jan 01, 2025

Show notes

Welcome back to the REST EAT MOVE podcast! In this solo episode, Chris jumps on the mic to chat about facing life's ups and downs head-on. Inspired by the last chapter in his book REST EAT MOVE, the final chapter, "Just Let it Rain," Chris gets real about how hard times can actually be the best times for personal growth. As we start the new year, he shares some personal stories, lessons learned, and tips to help you tackle whatever comes your way.

What You’ll Hear:

- **01:16-02:18:** Chris talks about the time he ruptured his patella tendon and how that tough experience made him more compassionate and vulnerable.

- **02:43-04:59:** Remember "Let's Make A Deal"? Chris compares life's choices to picking a door on the game show—each door represents different levels of effort and rewards when it comes to your health and well-being.

- **05:40-07:13:** Ever heard of the "Ducks in a Frozen Pond"? Chris uses this metaphor to stress the importance of growing and not getting too comfortable.

- **07:51-09:26:** The story of the Chinese bamboo tree teaches us the value of patience and persistence. It doesn’t grow for four years, then shoots up 90 feet in just 90 days!

- **10:15-11:22:** Chris emphasizes the importance of "being married to the process" instead of just focusing on outcomes. He gives practical tips for building habits that stick.

- **12:00-14:29:** Life is a climb, and Chris explains why going through tough times helps us grow stronger.

- **15:09-16:31:** Some simple yet powerful tips: breathe right, get good sleep, eat healthy, and keep moving. These little things can make a huge difference.

Resources Mentioned:

- Chris’s book REST EAT MOVE

- Related podcast episodes on vibrant aging and staying active after 50

- Our books, app, and weekly podcasts for extra support

- Got a question or need help? Shoot us an email for more support.

Listener Takeaway:

"The seeds you plant today are what you'll harvest tomorrow. Embrace the climb, stay strong when the skies get dark, and enjoy the rain when it comes. Let's make this year awesome!"

If you enjoyed this episode, don’t forget to subscribe and leave us a review! Share your thoughts and questions with us at ww.ontargetliving.com so we can support you on your journey.

Wishing you loads of health, happiness, and an amazing year ahead. Catch you next time on REST EAT MOVE!

242. Move It or Lose It: The Over 50 Fitness Guide Dec 25, 2024

Show notes

241. Mastering the Basics: Creating Sustainable Habits and Enjoying the Journey (Repost 189) Dec 18, 2024

Show notes

Revisit a classic episode in this repost of 189 - your hosts Chris and Matt dive into the art of cultivating sustainable, enjoyable lifestyles through curiosity, open dialogue, and flexibility. We'll explore the essence of learning foundational skills over relying on quick fixes, illustrated beautifully with Chris's piano lessons and the metaphor of "learning to play the piano versus just playing a song."

Discover the power of the "21 Day Challenge," which is designed to help you understand your preferences, build discipline, and recognize growth areas. Learn why it's important to measure your progress in diverse ways, and hear our hosts' insights on balancing the art and science of wellness to ensure long-term success.

We'll also discuss the importance of developing autonomy in your fitness and health routines, the value of making mistakes as learning opportunities, and how rest fits into the broader process of improving health and performance. Join us as we encourage a mindset shift towards deeper understanding and long-term enjoyment, setting you up for a fulfilling and adaptable 2025.

240. Question Your Way to Better Health Dec 11, 2024

Show notes

Tired of feeling like a passenger on your own health journey? It's time to take the wheel and start asking questions!

On this episode of Rest Eat Move, Matt and Chris explore the power of questions and how they can transform your health.

Get ready to:

Unlock the secrets of intermittent fasting: Discover if it's right for you and how to avoid common pitfalls.

Challenge conventional wisdom on medications: Should you really be taking that daily aspirin? Matt and Chris weigh in.

Find a doctor who truly listens: Learn the essential questions to ask to ensure you're getting the best care.

Understand your health numbers: From testosterone to homocysteine, discover which metrics matter most.

Rethink your relationship with carbs: Busting myths and revealing why cutting them out completely might not be the answer.

Hydrate smarter: We're diving deep into the world of water and revealing what you should REALLY be drinking.

Plus, Matt and Chris share their own experiences with asking questions and how it's helped them achieve optimal health.

Tune in now and discover how to question your way to a healthier, happier you!

239. Repost: Beating the Food Police During the Holiday Season Dec 04, 2024

Show notes

In this solo podcast episode, Matt Johnson shares his personal experiences and philosophy regarding healthy eating without being overly restrictive. Reflecting on his childhood and the freedom to choose his own food, Matt discusses how the 'Food Police' mentality can be counterproductive in fostering a sustainable, healthy relationship with food. He advocates for an 80/20 approach to nutrition, allowing for indulgences without guilt, especially during the holiday season. Matt emphasizes the importance of making mistakes, enjoying what you eat, and avoiding feelings of deprivation for long-term health and happiness.

00:00 Introduction and Personal Background

01:15 The Concept of the Food Police

01:36 Halloween and Candy Consumption

02:01 Personal Experiences with Junk Food

02:45 Healthy Eating and Avoiding Guilt

05:55 The 80/20 Rule and Holiday Eating

07:24 Final Thoughts and Encouragement

238. Sleep Your Way to Better Health! (The Power of Sleep) Nov 26, 2024

Show notes

Tired of feeling tired?

237. From Healthy to Heavily Medicated: How Do We Get There? Nov 20, 2024

Show notes

From healthy to heavily medicated... how does it happen?

236. Boundless Energy Nov 13, 2024

Show notes

Ever feel like you're running on empty, reaching for that third cup of coffee just to make it through the day? You're not alone. In this eye-opening episode, I take you on a journey to discover what I call 'Boundless Energy' - the secret sauce that keeps us thriving, not just surviving.

Forget about boring numbers like VO2 max or cholesterol. Let's talk about what really matters: your daily zip, your bounce, your fire. I've created a simple 0-10 scale to help you figure out where you stand. Are you stuck in the "zombie zone," barely making it through the day? Or maybe you're riding the caffeine rollercoaster? I'll show you how to reach that sweet spot where you're naturally buzzing with life.

Want to know the best part? Getting there isn't rocket science. I break down five game-changing keys that'll transform your energy: drinking enough water, catching quality Z's, eating the right stuff, moving your body, and breaking free from energy drinks and endless coffee runs.

Think about it - what's worth more than feeling alive and energized every single day? Not even time itself can beat that feeling. So come along as I share my tried-and-true tricks for living life with more spark and less struggle.

Episode Breakdown:

0:00 - Let's dive in

0:19 - Why energy beats everything else

2:47 - Different flavors of energy

3:27 - Getting real about your energy levels

4:49 - From dragging to soaring: The energy scale

12:26 - Your toolbox for better energy

17:26 - Wrapping it up: Making energy your superpower