Unlike our teenage years, we don't have unlimited time to work out. Most of us have to get in and get out of the gym in usually under an hour so we need to be efficient if we still want to make gains. We know that the hard reps are the ones that are most responsible for making you progress, so getting more of them is generally a good thing. Myo Reps allow you to get more hard reps per set, speeding up progress and decreasing workout time. Coach Winston covers maximizing the workout stimulus with this simple but challenging technique.   Promo Alert! Forget the new year, start NOW! For the month of December and January we are offering 50% off first three months of the  Gen X Transformation Program when entering the promo code "transform2025" here.  Learn more about the GenX Transformation Program here www.livewildradio.com/fitnesscoaching    Go to www.Livewildradio.com and download our free e-book about using exercise to Turn Back The Clock of Aging. 

Whether Christmas holidays or heading away on vacation, any break from our routine can lead to falling off the wagon. In this episode Coach Winston gives some strategies to help you stay on track while still enjoying some extra eating and drinking.  Promo Alert! For the month of January we are offering 50% off first three months of the  Gen X Transformation Program when entering the promo code "transform2025" here.  Learn more about the GenX Transformation Program here www.livewildradio.com/fitnesscoaching    Go to www.Livewildradio.com and download our free e-book about using exercise to Turn Back The Clock of Aging. 

Don't let a busy schedule keep you from achieving your fitness goals. In this episode, Coach Winston takes you through several techniques to make your workouts more time-efficient.   If you get more done in less time, you can still progress while managing a your hectic life.   Promo Alert! Forget the new year, start NOW! For the month of December and January we are offering 50% off first three months of the  Gen X Transformation Program when entering the promo code "transform2025" here.  Learn more about the GenX Transformation Program here www.livewildradio.com/fitnesscoaching    Go to www.Livewildradio.com and download our free e-book about using exercise to Turn Back The Clock of Aging. 

You have chosen to get off the couch and get in shape, but you need to know whether a commercial gym membership or building a home gym is the best option.   In this episode, Coach Winston talks about the Pros and Cons of each and why you might go one way or another.     Promo Alert! Forget the new year, start NOW! For the month of December 2024 we are offering 50% off first three months of the  Gen X Transformation Program when entering the promo code "transform2025" here.  Learn more about the GenX Transformation Program here www.livewildradio.com/fitnesscoaching       

If you are looking for a way to recover quicker, feel better, manage stress, and detox your system, then you need to discover the benefits of a sauna.    -Improved Cardiovascular Health -Faster Recovery From Workouts -Increased Growth Hormone Production -Removal of heavy metals such as lead and mercury   In this episode, Catharine and Winston discuss the benefits they have experienced using a sauna and how the science backs up their impressions.   They also explain the best approach to using a sauna, including types, times, and frequencies and how to avoid dehydration.   Thinking about getting a sauna? After much research and experience of Radiant Health Saunas, we recommend them, as that is what we have in our gym. Drop us a line if you have any questions and take advantage of the $500 discount below.   PROMO CODE! SAVE $500 when you use PROMO CODE: LiveWildRadio when purchasing any sauna at www.radianthealthsaunas.com    

Whether travelling for business or pleasure, being on the road can interfere with your fitness if you don't plan for it.   This episode discusses strategies to keep you from losing strength and fitness while keeping the pounds off while travelling.    If you are serious about getting into shape and staying fit for the long haul, then you need to build it into all aspects of your lifestyle, including when you are away from home.   Want more on getting fit? Go to Livewildradio.com and download our free e-book about using exercise to Turn Back The Clock of Aging or reach out! 

In celebration of us returning to Miguel's and the Red, we're re-releasing this podcast. If you're heading there too, DM us! Sometimes the best things in life just happen. No plan or strategy.  Just going with the flow. This is the story of how a little pizza shop in Slade, Kentucky became an institution in the rock climbing world and the center of the climbing community in the Red River Gorge.    In this episode, we sit down with Miguel's son, Dario Ventura, to delve into the history of his family coming to the area and starting what is now both a great pizza place and a resort for rock climbers. Dario grew up at Miguel's so he has the perspective of seeing it grow from a tiny shack to what it is today, with camping, cottage rentals, a climbing store, and the ability to cook 60 pizzas at once.   Dario is also a rock climber himself so we get into how he got into it and what life was like growing up surrounded by rock climbers. The Red River Gorge is home to thousands of routes so if you want to sport or trad climb there is an endless supply of routes on featured sandstone. From beginners to elite climbers there is something for everyone. If you love climbing and are looking for an amazing place to go then a stay at Miguel's.  Pizza must be on your list and discover Dario's new restaurant, Red Point BBQ.    PROMO CODE ALERT! Thinking about getting a sauna? After much research and experience of Radiant Health Saunas, we recommend them, as that is what we have in our gym. Drop us a line if you have any questions and take advantage of the $500 Discount when you use PROMO CODE: LiveWildRadio when purchasing any sauna at www.radianthealthsaunas.com   Show Notes:  Miguel's Pizza https://www.miguelspizza.com/  Miguel's Rock Climbing Shop https://www.miguelsrockclimbingshop.com/ Migue's Pizza Camping and Cabins - Red River Gorge Retreats https://redrivergorgeretreats.com/campground-terms-and-conditions/ RedPoint BBQ https://www.facebook.com/redpointrrg/ Red River Gorge on Mountain Project https://www.mountainproject.com/area/105841134/red-river-gorge Red River Gorge Climbers' Coalition https://rrgcc.org/  More Climbing Podcasts: Ep. 10: Eric Sigurdson – The Zen of Climbing Ep. 11: Cody Bradford – TechTipTuesday, Climbing Guide and Mountain Culture Tips and Philosophy  Ep. 24: Gus Alexandropoulos, Ontario Climbing – The History and Politics of Climbing in Ontario  Ep. 49: Ethan Salvo – Obsessed with the Rock (Canada’s Rising Boulderer)  Ep. 50: Ontario Climber Reg Smart – How Passion Finds a Way  Ep. 75:  The Nooks - Ontario's Newest Bouldering Region - Brendan Baars 

We've talked about general, metabolic, heart, and mental health in previous episodes, but now we tackle the topic of sexual health.   While there are some specifics, it turns out that when you are fitter and in a good mental space, your sexual performance and desire will tend to increase.   We talk about how aging and hormones affect sexual performance and what you can do to stave off age-related decline.   Go to Livewildradio.com and download our free e-book about using exercise to Turn Back The Clock of Aging.   For the month of January 2024, we are offering 50% off first three months of the  Gen X Transformation Program when entering the promo code "transform2024" here.  Learn more about the GenX Transformation Program here www.livewildradio.com/fitnesscoaching 

Eating more and moving less is a common occurrence during the holidays. Rather than avoid having fun, just change your strategy so you can enjoy the tasty treats while even building some extra muscle.    In this episode, Winston covers many practical tips that can keep you from getting fatter this holiday season. Give a listen and put these ideas into practice this holiday season.   When you are ready to start a coaching program, you can find out more at www.livewildradio.com/fitnesscoaching      Fitness Equipment We Endorse and Support Us:     Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.  

When the seasons change, and the daylight shrinks, it isn't uncommon for people to experience depression, decreased motivation and an urge just to hibernate.   Catharine and Winston are no different. In this episode, they discuss how they deal with the mood change that comes with Fall and Winter. From exercise to sauna, they have found ways to mitigate the effects of this change to keep fit and happy.   Don't settle for half a year of the blues. Find your path to a fulfilling life year-round.   When you are ready to start a coaching program, you can find out more at www.livewildradio.com/fitnesscoaching    Fitness Equipment We Endorse and Support Us:   Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.  

If you've been following us for a while, you will have heard about the fitness qualities you need to build to live a long and healthy life.   You need a high level of cardiovascular fitness, strength, above-average amounts of muscle, balance and mobility. That's a lot of work when you have limited time to train.   This is where Strength Aerobics comes into play. Developed by Pavel Tsatsouline, the kettlebell guru popularizing them in North America, Strength Aerobics is based on heavy repeat training with adequate rest between bouts.    It will help you build strength, endurance, and muscle with limited training time.    In this episode, Coach Winston explains how to apply this training method to your workouts. Having used this technique extensively and with his training clients, it is one of his favourite ways to train when he doesn't have time to train strength and endurance separately.   Most of the workouts are only 20-30 minutes long, meaning that just about anyone can improve their fitness with a single kettlebell in their home.   When you are ready to start a coaching program, you can find out more at www.livewildradio.com/fitnesscoaching    Fitness Equipment We Endorse and Support Us:   Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.        

Aging is something we can’t escape but we can have a say in how it happens to us. To celebrate our 100th episode, Catharine and Winston discuss what they have learned since launching the podcast 4 years ago.   They are older but wiser on how they go about looking after their bodies and keep from breaking down. From training to recovery they work to keep functioning at a high level.   They also discuss the why behind their ongoing battle with the hands of time.   Give a listen and reach out if there are topics you would like us to cover.   When you are ready to start a coaching program, you can find out more at www.livewildradio.com/fitnesscoaching    Fitness Equipment We Endorse and Support Us:   Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.        

If you are a summer person, it can be easy to go into slacker mode when the cooler weather comes. To keep on track, it helps to create some off-season fitness goals to keep you improving and get dialed in for next summer.   In this episode, we discuss suggested ideas for off-season goals and how to implement them. Catharine and Winston review how they plan their Fall and Winter to improve health and fitness and stay motivated, from body composition to fixing weaknesses.    Get jacked this winter rather than having to start over next spring. Make next summer the best ever by having your best off-season.   When you are ready to start a coaching program, you can find out more at www.livewildradio.com/fitnesscoaching    Fitness Equipment We Endorse and Support Us:   Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.          

There is a lot of talk about optimal training, but we love the concept of Minimum Effective Dose.   This is the minimum amount of training to make progress. For people who are pressed for time, this approach will still get you progressing toward your goals with the least amount of time spent exercising.   Depending on our schedules and time of year, we will have times when we train optimally, with many hours spent training per week with periods of minimalist training.   In this episode, Winston talks about the amount of work needed to improve strength, muscle mass, endurance and mobility. You will probably be surprised by how little you need to do to see measurable progress.   When you are ready to start a coaching program, you can find out more at www.livewildradio.com/fitnesscoaching    Fitness Equipment We Endorse and Support Us:   Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.

If you want to maximize your training and live a long life, then it makes sense to vary your exercise program to match the seasons.   Give a listen to this episode to understand the ideas of periodization.    You can't maximize all physical qualities simultaneously, so Winston takes you through how to plan a year of exercise. He uses Catharine and his yearly plan to illustrate how and why to build your training program this way.    Rather than be frustrated because there isn't enough time in the week to hit everything you need, spend seasons focusing on specific athletic traits like endurance or strength while doing just enough to maintain the other traits.   If you have any questions, send them to us on Instagram or Facebook.   When you are ready to start a coaching program, you can find out more at www.livewildradio.com/fitnesscoaching   Fitness Equipment We Endorse and Support Us:   Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.

  Summer is over and the kids are back in school. This gives you the opportunity to create a schedule and get back on track with your training. The distractions of vacations, kids activities, BBQs, drinks on the patio, and beers around the campfire are replaced with a regimented schedule leading up to Thanksgiving and Christmas.    In this episode, we talk about how your fitness journey should flow in seasons with different emphasis during different times of year. We talk about how we build our own programs around our interests and give some tips to help you stay consistent.   Fitness needs to be a lifestyle if you want to be strong in your senior years so think about finding ways to make it fun and rewarding so you are around to be that kickass grandparent.   Fitness Equipment We Endorse and Support Us:   Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.  

We've talked about the health benefits of cycling and how to make your bike more comfortable but now it's time to delve into the workouts. Winston's been a cycling coach for over 25+ years and shares his tips on getting the most out of your rides for cycling performance and health.    You can use the bike to build aerobic endurance, VO2 max, speed, and work capacity.  We talk about the ideal workouts to optimize health markers for longevity and health span.   And for those who are time-pressed, don't let optimal be the enemy of good enough. We give a few ideas for short workouts that pay big dividends.   Enjoy the podcast.   Fitness Equipment We Endorse and Support Us:   Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.    

We've talked about why we love the bicycle as a tool for building fitness, but it can be downright painful if your bike doesn't fit you properly.   Winston has fit hundreds of people on their bikes to alleviate pain and improve performance.  In this episode, we talk about tips for improving the fit of your bike and fixing common problems like numb crotch and hands, sore neck and shoulders, and knee pain.   Most people assume the way you get a bike from the shop should be comfortable and don't realize that the saddle, stem and handlebars might not be the right size for you.   And once you have the right size, how you position them makes a big difference in your comfort level.   Reach out to us if you have questions about how to improve the comfort of your bike.   Fitness Equipment We Endorse and Support Us:   Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.  

If you want to drop body fat quickly for a big event or kick-start your fitness journey, our new free program, The Fat Loss Cheat Code, might be just for you.   Winston came up with this program by combining a number of fat-loss training and nutritional tactics into one easy-to-follow plan. It combines muscle-building kettlebell workouts, conditioning workouts and an easy-to-follow nutrition plan.   Give a listen and then head to our website to download the free PDF.   https://www.livewildradio.com/post/fatloss-cheat-code     Fitness Equipment We Endorse and Support Us:   Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.  

Anyone who listens to the podcast knows Catharine and Winston love riding their bikes.    Not discounting that it is fun and relaxing, even when going hard, cycling offers many fitness benefits, especially to those over 40.   In this episode, we talk about the different types of cycling and how to incorporate them into your fitness plan.    Building cardiovascular fitness is vital for health and how you feel and look, so finding a tool you enjoy training on is essential.    We talk about suggested training plans, ideas of where to ride and types of bikes that would be good for beginner cyclists.    Give a listen and then get out and ride.     Fitness Equipment We Endorse and Support Us:   Bells of Steel Adjustable Kettlebells -Get the world's smallest gym with a pair of adjustable kettlebells from Bell of Steel https://rb.gy/nccwf. If you get the full set, you will have a set of bells that covers 12-32 kg (26-70lbs), which is enough to cover you from beginner to pro athlete.