What we eat doesn’t just affect our physical health, it can also affect our mental and emotional health.
Today's episode highlights 5 specific nutrients that can help our body manage stress and boost our mental and emotional health.
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If you are currently having trouble coping or struggling with your mental or emotional health it’s important to seek the help of a trusted professional. Today’s episode is intended to help you identify the connection between nutrition and mental health and is not intended as a treatment or cure.
Services available in Canada - https://www.canada.ca/en/public-health/services/mental-health-services/mental-health-get-help.html
Services available in USA - https://www.nimh.nih.gov/health/find-help
Global supports - https://checkpointorg.com/global/
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Other episodes referenced:
Tip #14 - Hype Up Your Hydration
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
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Today's episode is about fascia and myofascial release.
Learn how self myofascial release can help reduce pain and improve flexibility & range of motion.
Click here for a few examples of effective self myofascial release exercises.
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
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Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Focusing on optimal wellness is important if we want to live a long, happy and fulfilling life. That’s why in today’s episode I wanted to talk about ways we can integrate wellness into our everyday lives. It doesn’t need to be complicated or overwhelming. Each small action you take represents a shift in the way you interact with the world as you move through it. Small behaviors each day will contribute to the improvement in our overall health and vitality.
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Other episodes referenced:
Use Your Breath To Manage Your Stress
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
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Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
I’m just too tired to workout. Have you ever said that to yourself?
I’m pretty sure each and every one of us would have to say yes (maybe in between a yawn and another sip of coffee).
Feeling tired or downright exhausted is one of the most common barriers to physical activity. If you can barely pull yourself out of bed, how are you supposed to drag yourself through a workout?
Listen to today's episode to find out!
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
While they may be infamous for their gassy impact on your digestive system, there are plenty of benefits of beans that make it worth including them as a regular part of your diet.
That’s why today’s episode is all about beans, what they are, how they benefit your health and easy ways to include them in your weekly meal plan. Oh and a few tips to reduce that gassy impact.
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Other episodes referenced:
Tip #44 - Pump Up Your Protein
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
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Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Have you ever walked into a crowded unfamiliar room and felt like all eyes were on you? Or felt like that zit on your forehead or stain on your shirt is drawing everyone's attention?
It’s a feeling we have all had at some point in our lives. Why do we feel this way? Why do we sometimes overestimate how likely other people are to notice negative things about us?
Well we can thank a cognitive bias called the Spotlight Effect for this one!
This effect can strongly influence our thinking in so many situations, so it’s important to understand it, especially when it comes to making ourselves feel less self-conscious and more confident.
That’s why it’s the topic of today’s podcast. Why it happens, and how can we reduce the degree to which it influences us so we can get on with doing the things we want to do to improve our health and wellness.
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If you are finding it difficult to manage your mental or emotional health, it’s so important to seek help. Follow the links below to access support. You are never alone and even if it doesn’t feel like it right now….things will get better...there is always a light at the end of the tunnel when you keep moving forward.
Click here for services available in Canada
Click here for services available in USA
Click here for global supports
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
How often do you move sideways in your daily life? Probably not very often. Most of our movement is forwards because we tend to lead with our eyes.
Today’s episode is all about lateral movements/exercises, their benefits and how to incorporate them into your regular routine.
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Other episodes referenced:
Episode 102 - Remember Your Sixth Sense
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
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Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
If you are looking for a quick and healthy weekday meal (and who isn’t really) then you will want to master the one pan meal.
What is the one pan meal you ask? Listen to today's episode and find out.
Click here to check out the recipe for one of my fav one plan meals - Sheet Pan Greek Chicken
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
I’ve talked a lot on this podcast about consistency over perfection. Today I wanted to delve a little deeper into that concept; specifically the power of consistency when it comes to achieving your goals and maintaining that success long term. More importantly I want to give you a few tips on HOW to be consistent.
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
There are many key benefits to including isometric exercises into your fitness routine.
What are isometric exercises and what are those benefits? Listen to today's episode to find out so you can reap the rewards of holding still.
Click here for pictures and descriptions of the exercises discussed.
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Most dietary guidelines encourage us to eat plenty of “nutrient dense” foods to maintain a healthy weight, reduce our risk of disease and improve our overall physical and mental health. Great....but what exactly are nutrient dense foods?
Nutrient density is another buzz word that can be thrown around so often in the health and fitness space that it kind of loses its meaning. In today's episode I’m going to talk about what nutrient density actually means, what foods fall under this category and a few easy ways to get a little more dense.
Other episodes referenced:
Tip #35 - Meal Plan Ahead
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
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Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Do your muscles need to feel stiff and sore following a workout to know that it was effective?
Many people think that they need to feel sore after a workout to know that they’ve worked hard enough.
This is another common fitness myth that I'd like to bust in today’s episode. Listen in to find out more!
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Procrastination, we all do it…some of us more than others.
We put off doing things that we know are good for us like working out or going to the doctor for a check up. We avoid doing things that we have to or feel like we should do like taxes or a nagging home repair.
Why do we do it? It’s not like we receive any benefit from it. In fact we pay for it later. Procrastination often makes us feel bad about ourselves and creates stress and frustration in our lives. It delays or even outright prevents us from reaching the goals we set for ourselves.
Listen in on today's episode to learn about why we procrastinate and how we can overcome it.
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Click here for more information about learning to identify your emotions using the feelings wheel.
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Is organic food better for you? Is non-organic food less nutritious or unhealthy?
In today's episode I talk about the differences between organic and non-organic foods and, of course, bust a few myths along the way.
EWG's Shopper Guide to Pesticides in Produce - https://www.ewg.org/foodnews/clean-fifteen.php
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
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Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
In episode 79 I talked about the benefits of multi-joint or compound exercises. In other words, exercises that work multiple muscle groups across more than one joint.
Today's episode is all about Isolation or single-joint exercises. These exercises work (or isolate) just one muscle group.
I personally love compound exercises - they provide the biggest bang for your buck and allow you to work many muscles in a short period of time. However isolation exercises serve a very important purpose and shouldn't be overlooked.
Listen to today's episode to learn the benefits of isolation exercises.
Pictures and full descriptions of exercises listed can be found on the blog at https://firedupfitness.ca/blog/benefits-of-isolation-exercises/
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Other episodes referenced: Tip #79 - Get Multi-Jointed
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
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Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
I’m not talking about those insects that spoil a picnic - these ants are inside your head and spoil a good mood. They are a cognitive distortion otherwise known as Automatic Negative Thoughts.
I talk a lot on this podcast about cognitive distortions and biases. They can cause stress and anxiety in our lives and keep us stuck, unable to reach our goals. However, once we identify them we can use them to our advantage to eliminate unhealthy habits and improve our mental and emotional health. Identified and used correctly they can help propel us forward.
Listen to today's episode to learn about Automatic Negative Thoughts (ANTs) and how you can corral them :)
If you are finding it difficult to manage your mental or emotional health, it’s so important to seek help. Follow the links below to access support. You are never alone and even if it doesn’t feel like it right now….things will get better...there is always a light at the end of the tunnel when you keep moving forward.
Click here for services available in Canada
Click here for services available in USA
Click here for global supports
____________________________________
Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
So-called "diet foods" can be very deceiving.
They’re covered with labels reading fat-free, low-fat or low calorie and seem like a no-brainer choice when you are trying to lose a little weight.
However there are issues with including these types of foods in your diet. Listen to today's episode to learn more.
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Other episodes referenced:
Tip #2 - Make A Grab-and-Go Snack List
Tip #23 - Healthy Halo Effect
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Next to the shoulder, the hip joint has the largest range of motion in the body. Unfortunately prolonged sitting can cause the muscles around the joint to become tight which can lead to reduced mobility and potentially pain.
Listen to today's episode to learn about the potential issues that result from tight hips & hamstrings and ways to improve mobility and reduce your risk of pain & injury.
Click here for pictures & full descriptions of the exercises referenced in this episode.
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Other episodes referenced:
Tip #88 - Save Your Shoulders
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
If you normally wear a fitness tracker or smart watch you’ve no doubt noticed that one of the health indicators tracked is Heart Rate Variability.
What is heart rate variability and why should we pay attention to it?
Listen to today's episode to find out.
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Other episodes referenced:
Quick Tip Bonus Episode - Use Your Breath To Manage Stress
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]
Calcium is the most abundant mineral in the body and is required for many basic functions. It is classified as an essential nutrient because the body doesn’t produce it so it’s crucial that we make sure to get adequate amounts in our diet.
Listen to today's episode and find out how much you need for optimal health and the best sources.
Click here for the International Osteoporosis Foundation online calcium calculator
Click here for a quick and healthy calcium rich recipe
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Find more from Willpower Not Required and Fired Up Fitness:
Website: https://firedupfitness.ca/
YouTube: https://www.youtube.com/channel/UCknO0eGWZt4WitWP3fMq6WA
Instagram: http://instagram.com/firedupfitnesscoaching
Facebook: https://www.facebook.com/firedupfitnesscoaching
[episode music courtesy of purple-planet.com]