Fitness Disrupted with Tom Holland

In this episode of the Fitness Disrupted podcast, listen as Tom gives you the good advice surrounding the three worst peices of fitness advice he hears all the time so that you can avoid the bad advice and see results! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In the latest 101 episode of the Fitness Disrupted podcast, Tom covers resistance bands and tubes. Listen as he gives you the knowledge you need to start using these economical and versatile pieces of exercise equipment as soon as you can get ahold of some to build strength the right way and avoid some of the common pitfalls associated with using them. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom tells you what one of the best, free weight loss products is, and he also gives you seven ways to implement it so that you can reap the long-term benefits. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom answers your top wellness questions such as: What is the best exercise to strengthen my back? How much water should I drink every day? How long is it going to be before I start seeing results? And 38 more in this episode of Fitness Disrupted! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of the Fitness Disrupted podcast, Tom takes a look at rhabdomyolysis, explains its common causes, and its potential links to certain types of exercise. He puts it all in perspective for you in his never-ending quest to give you the best fitness and wellness guidance so that you can stay healthy, happy and injury free. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, listen as Tom covers the basics of hydration by answering a common question. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The secret to weight loss is not all about having three tiny squares a day! The real secret to weight loss is eating enough healthy food so that you have the energy to stay active the whole day through! It sounds simple, but there is a lot at play here, and in this episode, listen as Tom breaks down why the 3500 calorie weight loss model works. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom welcomes ultramarathon legend Dean Karnazes back to Fitness Disrupted fresh off the release of his latest book, A Runner's High: My Life in Motion. Pushing your body can lead to self-discovery and new perspectives toward things that go beyond the physical, and in this episode Tom and Dean talk about the metamorphosis that exercise can bring about in us all. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom gives you the skinny on body composition; what it is and how you can use it to determine your healthiest weight. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

A progressive warmup routine is essential to preventing injury. Taking the time to get aclimated before you really hit the strenuous stuff allows you to get your blood flowing, and to warm up your muscles and joints so that they will be more compliant to the stresses of the workout. Your warmup routine will vary slightly depending on the workout you are doing, but the general approach is constant and in this episode of Fitness Disrupted, Tom gives you nine drills that cover all the bases! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

If you've always wanted to get started cycling, but didn't know where to start, this episode of the Fitness Disrupted Podcast is what you need! Whether it's on the open road, or on a stationary bike at home, Tom gives you some great tips to get you pedaling in the right direction! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

These two tips work hand-in-hand to help create a situation that is prime for keeping off excess weight. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Change often takes time as well as several steps to occur. Understanding these steps can motivate you to start an exercise program, achieve a new diet, or even get out for that weekday run before work. In this episode of Fitness Disrupted, Tom takes Prochaska and DiClemente's "Transtheoretical Model" and explains how moving through each stage can lead to making a positive change in your well-being. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

No matter what you choose to do as part of your exercise routine, if done consistently, and with proper form, most any activity will add years to your life and life to your years. However, some sports contain inherent elements that provide a more well-rounded workout, and therefore have a multitude of wellness benefits. Listen to this episode of Fitness Disrupted to hear the sports that are most effective at providing you with the juice you need to live longer! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

When Tom talks about a BLT, he isn't talking about a bacon, lettuce and tomato sandwich. Tune in to this episode and catch his drift on the three things that are keeping you from losing weight. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It is harder to practice moderation than it is to exist in the extremes. Tom has talked about the 80/20 principle before as it relates to diet and exercise, but in this episode he goes micro on 80/20 and gives you some examples of how to apply it across the board in order to achieve true moderation. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Some of the best motivation comes through hearing from others who have had success despite life's challenges. These stories help us see that we are not alone in our quest, and that the people who are able to achieve their goals are not super-human: they are just like everyone else. In this episode of Fitness Disrupted, listen as Tom shares the stories of four of his past clients. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom explains the philosophy behind keeping it simple, setting attainable goals and being consistent as he lays out a workout plan for you that works because it incorporates all these elements. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

On this episode of Fitness Disrupted, Tom talks about the importance of working on your mental game when it comes to your diet, and the mindset that you can apply in your life today that will help you to become more healthy and happy. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It's that time again! Tom answers your questions in this episode of Fitness Disrupted. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom sheds some light on the term junk miles as he covers why it is not the most effective place to do the majority of your training if you are competing, why it is often referred to as the "grey zone" and why it may actually be the best place for you to be training. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It is important to remember that you get stronger after periods of stress followed by periods of rest. A structured training program is built on short periods of increasing stress, followed by rest in order to teach your body how to recover and rebuild. In this episode of Fitness Disrupted, Tom talks about the cumulative effect of exercise and how you should look at time off as part of your overall plan. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Ironman legend Ken Glah joins Tom to talk about his experiences over the years training for triathlons including balancing training with the rest of life, reassessing goals, the accumulative nature of stress, diet, and more on this episode of Fitness Disrupted. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In life, situations that are not ideal will often present themselves at the worst times. So, if you are training toward a goal, you should use training to help build situational confidence so that you are ready to handle anything when the big day rolls around. In this Fit Tip, Tom talks about the outlook you can employ toward training that will help you stay in control when things go haywire. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There are many different opinions about how to quantify your effort during a workout. Oftentimes you will hear people talk about 5 or more intensity zones! In this episode of Fitness Disrupted, listen as Tom breaks down his three zones and gives you some advice on how to go about feeling out these zones for yourself and incorporate them into your daily and weekly workout plan. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Metabolic conditioning is an impressive sounding term for a simple thing. In this episode of Fitness Disrupted, Tom breaks it down for you. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Being healthy isn't just about exercising the right way; it is about living the right way. Since all of us spend more time doing other things besides exercise in our lifetime, it is important that we have the right response to the everyday stressors that are hurled in our direction. In this episode, Tom gives some words of helpful guidance on how to stay in control of our reaction to stress. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Challenging yourself to reach new heights is an important part of self-development, both physically and mentally - however, there are dangers in the extremes. It is important to realize that we live in time when influencers are becoming more and more extreme with their content in order to gain attention. Applying these extreme methods to your health and fitness routine can actually cause harm. In this episode of Fitness Disrupted, Tom talks about the pitfalls of extreme behaviors and the importance (and difficulty) of practicing moderation. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

As we get older it is important that we listen to what our bodies are telling us and change our approach to exercise accordingly. Based on his personal experience, Tom breaks down 9 ways that he has changed up his routine after 50 so that he can keep doing what he loves to do while decreasing the likelihood of injury and obtaining the greatest return from his time spent exercising. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom loves breakfast and in this Fitness disrupted Fit Tip, he shares one of his go-tos when time is of the essence. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Aches and pains; they happen. Oftentimes, we look for a quick fix for our pain. When it comes to our overall health and wellness, it is best that we search for the cause of our pain, and work toward fixing it at the root. In this episode of Fitness Disrupted, Tom talks about rehab, as well as the powers of prehab, practicing good form, and learning to listen to your body. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

On this episode of Fitness Disrupted, Tom welcomes musician Mike Massé to the show to talk about his approach to music to illustrate the power that passion plays in our approach to what we do.. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this quick Fit Tip, Tom adds some perspective on the 80/20 approach to your diet. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Well, they’ve done it again! A highly-regarded daily publication with worldwide reach has chosen a provocative headline over your well-being - and Tom is not happy about it! In this episode of Fitness Disrupted, listen as Tom takes the wheel in an attempt to correct a complete spin-out disaster caused by the spread of irresponsible information. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of Fitness Disrupted, Tom welcomes country music singer Michael Ray on to talk about how his musical journey has led him down a path of self-discovery and enrichment, illustrating how our well-being is intertwined with the health of our body and mind. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fit Tip, Tom takes some recent misinformation he heard about breakfast and uses it as an opportunity to recenter the thinking around the benefits of front-loading your day with energy so that you have the best days possible! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Indoor cycling has never been as popular as it is right now; and it doesn't matter if you're thinking about getting into it, or if you're already into it, you probably have some of the same questions that everyone else has. Listen as Tom has the answers to four common indoor cycling questions that encompass the essence of indoor cycling 101 in this episode of Fitness Disrupted Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom answers your questions in the sixth installment of Listener Mailbag. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

This is a Fit Tip that applies to runners and walkers alike. Listen as Tom gives a few pointers to help you avoid some common pitfalls that you may have never considered. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Running. Walking. Cycling. No matter your mode, exercising on hills is a great way to naturally push yourself into the zone you need to be in to have an intense workout and experience the myriad benefits that high-intensity training has to offer. Listen as Tom gives you some ideas as to how, when and where to incorporate hills into your workout routine with 3 great hill workouts. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Just like in day-to-day life, learning how to handle adversity is a must-have skill when it comes to being able to move forward. Exercise helps teach us how to navigate the choppy seas of setback and disappointment, because it is not a matter of if, but when you are met with a challenge that is beyond your control. In this episode of Fitness Disrupted, Tom gives you some tips on how to navigate your way through turbulence so that you can become more comfortable conquering the unexpected. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

How much protein do we need each day? It is a good question, and as with most questions regarding fitness the answer is; it depends. There are some popular misconceptions out there when it comes to this questions however, but there are some guidelines that you can follow to ensure that you are getting the proper amount of protein in your diet. In this Fit Tip, Tom lays it all out for you. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of Fitness Disrupted, listen in as Tom gives you an effective interval workout that you can do at home, in an hour, with minimal equipment that is easily accessible. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

As we grow up, we are subjected to all these ideas that complicate the simple lessons we learned as children; "an apple a day keeps the doctor away" is one such example. Somewhere along the road of life, someone decided it was time to vilify the apple! Erroneous! In this episode of Fitness Disrupted, Tom welcomes nutritionist and dietitian Wendi Irlbeck (nutritionwithwendi.com) to the show to discuss the role of fruit in a well-balanced diet. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You ask and Tom will answer. In this Fit Tip, Tom answers a listener's question. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There are no instructions, they are just heavy objects made to lift. There are many good reasons to have a few sets of dumbbells lying around, but the real beauty of dumbbells is their simplicity. In this episode of Fitness Disrupted, listen as Tom gives you all the information that you need to know to get started exercising with dumbbells. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Habits get harder to change the older we get. That is why it is important to develop and promote good habits and gain control over the things that we can control. In this episode of Fitness Disrupted, listen as Tom talks about lessons that he has learned from his K-9 companions that are applicable to a healthy human life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It is important that we seek inspiration and motivation from the right places, and there are a whole host of reasons that push people to exercise. In this Fit Tip, listen as Tom plants the seed of exploration into what drives you. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You may have heard the myth that strength training will stunt a child's growth. In this episode, Tom gives some evidence to debunk that misconception. However, there are special considerations to keep in mind while easing children into a strength training routine, and in this episode of Fitness Disrupted, listen as Tom gives you some tips on how to introduce kids to strength training. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Have you ever had a set of dumbbells and wondered what to do with them? Have you ever had half a set of dumbbells and wondered what to do with it? Believe it or not, dumbbells can be very versatile! In fact, the people who study this sort of thing are finding new revelations about how the amount of weight and the number of repetitions affects muscle development. So get excited about dumbbells by tuning in to this episode of Fitness Disrupted. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.