Fitness facts and coffee chats

On today's episode we explore the benefits and pitfalls of using technology to increase your fitness. 

Here's an overview of what we'll be covering. 

• Introduction
• Fitness Tracking
  • Overview of fitness tracking technology
  • Examples of popular fitness tracking apps and devices
  • Benefits of using fitness tracking technology
  • How to use fitness tracking technology to set and achieve fitness goals
• Workout Apps
  • Overview of workout apps
  • Examples of popular workout apps
  • How to use workout apps to create and follow workout plans
  • Benefits of using workout apps
• Virtual Fitness Classes
  • Overview of virtual fitness classes
  • Examples of popular virtual fitness class platforms
  • How to find and participate in virtual fitness classes
  • Benefits of using virtual fitness classes for motivation and variety in workouts
• Home Gym Equipment
  • Overview of home gym equipment
  • Examples of popular home gym equipment
  • How to choose and use home gym equipment for effective workouts
  • Benefits of using home gym equipment for convenience and cost savings
• Wearable Technology
  • Overview of wearable technology for fitness
  • Examples of popular wearable technology devices
  • How to use wearable technology for fitness tracking and motivation
  • Benefits of using wearable technology for convenience and motivation
• Integration and Conclusion

Hope you guys enjoy the episode. 

Find Adam on IG at @adamk_runs or Trevor @nikaostrength

Stay sweaty, gang

Ever wondered how those crazy, running folks train and complete 100 mile foot races? Well wonder no more because our very own Adam Knutson recently completed his first 100mile race! 

In today's episode we break down how Adam:
-Prepared for his race mentally, physically, and nutritionally. 
-Executed his race mentally, physically, and nutritionally
-Recovered from his race mentally, physically, and nutritionally. 

If you have ever considered running long distances (no matter how you define long) this episode is a must. 

Enjoy and be sure to share our podcast with friends and family who want to learn more about fitness, nutrition, and just living a better life. 

Reach out to Adam or Trevor on instagram @adamk_runs and @nikaostrength

We would love to hear what fitness topics you guys want to learn more about, so be sure to reach out and chat with us. 

You've got the bug to tone up and slim down. Not really sure where to start, but that's okay because you know hustlers gotta hustle and you're in it to win it this time.

Couple weeks go by, nothing is changing. No worries, just another week and those muscles will start popping. Two more weeks go by, nothing. Alright, we gave it a shot. Maybe the diet you chose wasn't the right one or the exercises weren't intense enough. Whatever it was too tough anyway, guess that fitness lifestyle was a pipe dream after all.

NOOOO!

Take it from a Registered Dietitian and career trainer, you don't have to have the best plan on earth to be successful. Whether you want your joints to hurt less, look better naked, or just feel more confident in your own skin we have some tips that will help you find success.

In today's pod Ashley and Trevor break down some of the reasons people quit, how to avoid them, and where to put your focus to ensure your fitness lifestyle sticks for the long haul.

Want to take a deep dive? If you're in the Tulsa area be sure to sign up for Ashley's seminar on November 3rd at 6:30p at Nikao Strength and Conditioning. She's going to give you more of the details on how to build lean muscle tissue, why everyone should be doing it, and some special offers to help you get started.

Sign Up Here!

Sheesh! 

This is our longest pod yet, but it's stuffed full of great information that we gathered from other great folks. 

Here's some helpful links should you want to take some deep dives (which we highly recommend): 
https://hubermanlab.com/
https://drgabriellelyon.com/
http://www.andygalpin.com/
https://peterattiamd.com/
https://podcasts.apple.com/us/podcast/chasing-excellence/id1170629044

Never stop growing your brain wrinkles, gang. 

And remember, your body is INCREDIBLE! Get outside, get to the gym, learn to use your body and go do great things with it. We'll be cheering you on from this side of your speakers. 

If you need any help along the way, please don't hesitate to reach out to Adam or Trevor, we would love to help you.  Find us on Instagram as @adamk_runs or @nikaostrength

Here's what a lot of people think regarding fitness and results, "To get the best results you have to be super intense, all the time!"

That is daunting and exhausting. People start to think, "No wonder I can’t (lose weight, get stronger, faster, etc.), I don’t have that intensity, therefore I cannot be fit. Why bother starting at all? I can’t commit to 7 days a week 2-3 hour workout sessions everyday." 

Adam and Trevor have a cumulative 20+ years of training experience and watching other folks train in the gym with all different kinds of commitment levels, the ones that see the best results are the consistent people. 

Getting to your next level of fitness doesn’t always mean giving up any and all free time. Being consistent is FAR more important than going hard during your workouts.

The solution to losing body comp, getting stronger, moving faster, being pain free is to be consistent.

Here's your homework after this pod: 
Create a routine for the rest of the week, even if you’re starting mid-week, to get some kind of a workout under your belt. 
Reward yourself when you reach milestones, but remember effort first THEN reward.

Success looks like: 

Having a CONSISTENT training schedule

Failure looks like:

Having sporadic, intense workouts that get you injured or demotivated

Let us know what fitness topics you want to hear about. We'd love to answer them for you. 
Give Adam a shout on Instagram: @adamk_runs 
or Give Trevor a shout on Instagram: @nikaostrength

Our desire is to help you become the best version of yourself possible both mentally and physically. 

This is exactly why Adam and Trevor decided to tackle the question, "Why Bother Working Out?" It's easy to look at your relatives and deduce that they lived to be 70, 80, or 90 something years old and they got around just fine. Shoot, some of them may have even told you a glass of whiskey and a cigar a day keeps the doctor away! You figure, you've probably got those same genes, so why bother working out? 

Adam and Trevor dig deep into their 20+ years combined training experience to help bring to light why working out is more than just physical health. Working out will help make all aspects of your life better when you put systems and processes in place to help you succeed. 

If you like what these two students of the human body are throwing down, please be sure to share this with everyone you know who could use a push over the proverbial fitness fence. 

Episode outline

• 3 Ways to Lose Weight
  • Diet Only
  • Exercise Only
  • Diet + Exercise
• What's the Best Diet?
• Practical Tips to Create a Simple Nutrition Plan
  • Track/Measure
  • Observe
  • Adjust
• General Recommendations
• Specifics About Eating for Weight Loss
  • Calories
  • Protein
  • The Feels
  • Sugar
  • Veggies
• A Shoutout and Some Tips for The Hardgainers
• Final Recommendations

Some of the sources for the research on this episode:

• https://peterattiamd.com/rickjohnson2/
• https://peterattiamd.com/matthewwalker1/
• https://hubermanlab.com/controlling-sugar-cravings-and-metabolism-with-science-based-tools/
• https://hubermanlab.com/dr-andy-galpin-how-to-build-strength-muscle-size-and-endurance/
• https://www.precisionnutrition.com/wp-content/uploads/2019/09/Hand-portion-guide-FF.pdf
• https://examine.com/

How do you stay motivated when it comes to getting fit, losing weight, and completing goals?

Step one is to recognize some key sources where negative thoughts begin:

• Social media, family/friends, work, your own inner voice, etc.

Step two is understanding these guiding principles:

• Fitness motivation is a myth
• What we fill our minds with shapes how we think of ourselves and are ability to achieve our goals
• Guard your mind! Create systems and solutions that foster success
• Screens can be a burden or a blessing, use them wisely

Step three is to create solutions:

• Get sleep
• Get a lockbox for your phone
• Help your friends, and yourself, get out of negative conversations (negative feedback loops)
• H-anger is a real thing, eat well
• Screens can be used for good or evil, limit your screen time and be intentional with it when you are on them
• Focus on being a better YOU, not anyone else
• Create a routine

Disclaimer: If you’re having consistent negative thoughts and you cannot seem to get a grip on your inner chatter, seek professional guidance. Find a therapist that can help you sort through these thoughts. There’s no shame in that game.

Additional reads/Listens:

• Stolen Focus: Why You Can’t Pay Attention, by Johann Hari, 
• Rich Roll Podcast: Johann Hari episode
  • https://www.richroll.com/podcast/johann-hari-661/
• Chatter, by Ethan Kross Ph D.
• The Human Upgrade with Dave Asprey: episode 899
  • https://daveasprey.com/ethan-kross-899/
• Hidden Brain podcast: Mind Reading 2.0 episodes
  • https://hiddenbrain.org/podcast/mind-reading-how-others-see-you/
• Extreme Ownership, Jocko Willink and Leif Babin
• Chasing Excellence, Ben Bergeron
• Chasing Excellence Podcast
  • https://podcasts.google.com/feed/aHR0cHM6Ly9mZWVkcy5zaW1wbGVjYXN0LmNvbS9jYWkzXzFRMg/episode/M2Q3ODllZDgtZDU4Yi00YjQ2LWJjZTAtYTY3NjRjNTNhZGRi?hl=en&ved=2ahUKEwjm4aLMsJn2AhXilWoFHePYDPAQieUEegQIAhAa&ep=6
• Huberman Lab Podcast: Episode 56
  • https://hubermanlab.com/dr-alia-crum-science-of-mindsets-for-health-performance/

Today Adam interviews his good friend Brandon Kasper who gives us the run down (pun intended) on his journey from his first marathon to recently qualifying for the Boston Marathon.

Brandon's journey started out with a simple goal, qualify for the Boston Marathon. Through a series of failures, trial and error, learning from his mistakes, making adaptions, and trying again he successfully met his goal. 

Here are some of the highlights Adam and Brandon discuss throughout the episode:
1) Perseverance: didn't qualify on first SEVERAL marathons, first marathon was averaged a 10:30min pace.

2) Intentional effort: Brandon ran an event, learned from mistakes, made corrections, tried again, and repeated the process till his goal was met. He managed to shave off an hour from his race time in about one year through consistent training (nothing flashy either, just consistent). 

3) Recovery: how important it is and some of Brandon's go-to's

4) Evading burnout during training

5) Unique training rituals

6) How running has made Brandon a better person overall.

Creatine, you've heard of it before, but you're not sure if it's right for you. 

Adam and I scratch the surface of the wide world of supplements and go into the pro's and con's of five of the most popular and sought after supplements. Those five are creatine, whey, caffeine, amino acids, and pre-workout. 

We discuss which have been researched the best, which ones are most effective, how much you should take, when you should take them, and more. 

Hope you guys enjoy. Oh, and be sure to share this with a friend, it helps us tremendously.