Fitness Disrupted with Tom Holland

Feeling guilty about the time you spend exercising is a common hurdle that must be overcome if you want to achieve the best results out of your workouts both physically and mentally. In this episode of Fitness Disrupted, Tom talks about adjusting the way you think about the time you spend on your personal well-being, and how talking the time on yourself will improve all other facets of your life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted Fit Tip, Tom defines the term "micro-workout" and explains the research behind how they can help you live your best life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There is a common thread that runs through all top athletes, and that is the joy they get from overcoming obstacles. Bas Rutten is one such athlete that feeds off of the challenges put in front of him. It is a drive he demonstrated time and time again during his storied fighting career. In this episode of Fitness Disrupted, Tom sits down with Bas to discuss how he is able to take the lessons learned from overcoming adversity and apply them to achieving major success, both in sports and in life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Building a home gym? Thinking about building a home gym? Thinking about thinking about building a home gym? No matter what stage of the process you are in, it is now more apparent than ever that convenience is of ultimate importance. Listen as Tom applies his years of experience with home gym equipment and design to let you in on some of the pitfalls to steer clear of. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The title of this fit tip says it all; which is the better way to recover immediately following an effort - hands on head or hands on knees? Listen to find out which method is better and why based on a recent study. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

As a writer himself, Tom is in constant pursuit to gain insight through reading. On the eve of his latest book, The Micro-Workout Plan, Tom runs through nine of the books that have helped him form the bedrock of his holistic approach to living well. If you are looking for some reads to help give you a solid foundation about living the good life, look no further the this list! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Get all of your preparation information in this episode of Fitness Disrupted! What is the purpose of sweat? What does it mean if you sweat a lot? Let Tom explain sweat's function, and provide some surprising science surrounding perspiration. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this fit tip, Tom tells you where the term net carbs came from, as well as some no-brainer diet advice that is tried-and-true so that you can spend time working out rather than worrying about what the package says. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Eat less frequently, eat more frequently, practice intermittent fasting – Once again, there is so much conflicting information when it comes to eating for optimal health. Should you be periodically starving yourself or should you be eating every few hours? The approaches couldn’t be more contradictory and the research is indeed mixed, but maybe the answers are less complicated than they are made out to be. Hear Tom tackle the meal frequency debate on this episode of FD. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

For many out there, weight-loss is the goal of your exercise program. When it comes to running, the lighter you are, the faster you go. Weight is also a factor in cycling as well. In this episode of Fitness Disrupted, Tom shares the techniques he has utilized for years to get down to “racing weight” for marathons and Ironman triathlons. These are proven strategies that you can use to achieve your healthiest weight as well, while also reaching for goals other than the number on the scale. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

This week, the world lost Ironman legend Bill Bell at 97. The USA Triathlon Association Hall-of-Famer was a true source of motivation for many, including Tom. In this episode, Tom offers his impressions of Bill Bell in this touching tribute. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The power of the mind cannot be overlooked. Just like the rest of your body, your head needs to be in the game! Everyone needs to take the time to train their brain, and Tom points you in the right direction with this introduction to visualization that will help you succeed in reaching your goals, and teach you how to deal with adversity. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Brendan Brazier went from pro triathlete to founding the uber successful Vega brand, known for their high-quality plant-based sports nutrition products. Hear about his newest venture, Pulp Culture, a line of cold-pressed wild-fermented juices. It’s all about healthy options, working hard and playing hard – Not deprivation but “Excessive Moderation” as Tom calls it. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

If you have ever tried upping your nutrition game, you have probably heard about "counting macros", or macronutrients. Here, Tom gives his straightforward approach to macronutrients, and tracking macronutrient intake. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Accidents happen, and injuries are sometimes inevitable, however one of your fitness goals should be to stay injury free in order to keep doing the things you like to do. With that in mind, Tom gives you an introduction to the general types of sports injuries, some strategies you can employ in order to avoid getting hurt, and a couple strategies you can employ if you do wind up with an injury. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

As a young woman Lynda Jager battled anxiety and extreme shyness. Her doctor recommended she try lifting weights as a possible solution. Now more than forty years later at the age of 61 this grandmother of six is a TV fitness model, a five-time Canadian bodybuilding champion and has appeared in numerous magazines. Hear her incredible story on this special episode of Fitness Disrupted. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

AMRAP stands for As Many Reps As Possible, and Tom has his reasons for staying away from AMRAP workouts. Tune in to this short episode you hear why you may want to reconsider the ways in which you incorporate AMRAP into your workout routine. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You asked and Tom answered! In the second edition of “Listener Mailbag” Tom tackles more of your questions, topics that include: fasting for weight loss, calf strains and compression socks, workouts for specific body types and more! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

If there was ever a perfect example of why there’s so much confusion when it comes to eating healthy, it’s eggs! Eat them, they’re super-healthy. Don’t eat them, they’re really unhealthy. Eat them, but don’t eat the yolks. These are just a few of the completely contradictory recommendations you’ve been told over the decades when it comes to eggs. What should you believe? Hear as Tom discusses this seemingly never-ending debate with registered dietician Wendi Irlbeck. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this fit tip, Tom fields a question that comes his way often; should you exercise when you are sick? Listen to hear the general scoop on working out when you are feeling under the weather. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Bodyweight exercise is the easiest way to build strength economically. From different variations of tried-and-true moves such as push-ups, planks and jumping jacks, to fine-tuning your form while performing each workout, there are always new ways to level-up your workout regimen. Incorporating bodyweight exercise into your life gives you the ability to kick some of those "yeah, but's" Tom talks about to the curb! No time? You can do them anywhere! Too expensive? They don't cost a thing. So listen to this episode to get a quick dose of bodyweight exercise motivation! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In his prime, Andy Towers was one of the best lacrosse face-off artists in the world. As a teenager, alone in his room with a tape recording of a whistle, and a homespun contraption that mimicked his most fierce competitor, he was able to develop his edge; spending countless hours fine-tuning his skills. Now, he has transitioned from a standout player, to a preeminent professional lacrosse coach - where he is able to teach and inspire others with his training techniques and mental strategies for success that can be applied both on the field of play, and on the field of life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In order to properly quantify the effectiveness of your workouts, it is important to make sure that the numbers you use to gauge your output are as accurate as possible. In this episode, Tom gives you some factors that go into the numbers you see on cardio machines at the gym, and gives you some tips on how to make sure that you are gauging your efforts on those machines accurately so that you can make sure you are maximizing your time while moving towards your goals. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Watts have become a popular metric used to measure exercise performance. In this episode, Tom breaks down what watts are actually measuring, and the reasons why it is a solid metric to help you gauge your exercise intensity. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Your response to stress can often be the keystone of your well-being; and because of this, it is imperative to be in control of your stress response, and develop healthy coping strategies. Tom explains how exercise can teach you how to manage adversity productively, and allow you to cope with stress in a positive way. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Practice makes perfect! It's catchy, it's cliche, and it's not entirely correct. Tom explains why practice should never be practice for practice's sake. The fact is that the act of going through the motions is useless if the motions aren't well thought out. Listen to this episode to get motivated to practice perfect practice! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Lactic acid - the enemy of exercise! It is an often misrepresented topic that is surrounded by tons of misinformation. In this episode, Tom runs through some common misconceptions about lactic acid including how you need-not buy into the recovery hype surrounding it, and how you must actually teach your body to cope with lactate buildup more effectively. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, hear some of the common characteristics that Tom has observed in his most successful clients, and get some quick tips on how to harness these characteristics that exist inside of all of us. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, Tom uses The Delbouef Illusion to illustrate how to control portion size, and to illustrate the important role that your brain plans in your well-being. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

At the age of 47 Sally Kalksma’s world was turned upside-down: She was faced with being a widow, raising three children, going back to work full time, dealing with a recent cancer diagnosis herself, and discovering that her husband’s cancer was hereditary. Hear how Sally faced her obstacles head on, not only surviving but thriving, including becoming one of the top-ranked stair-climbing racers in the world. Prepare to be inspired by her incredible resilience, lust for life and true grit. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Listen in as Tom gives you the quick skinny on cross-training; what it is, and why it is so important to mix it up. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

For decades you have been told by doctors and coaches to ice an injury to help it heal. Cold therapy is not only recommended for trauma to soft tissue, but also post-exercise to supposedly help you recover faster for your next workout. Is that really what the science says? Hear the answer as Tom discusses the controversial topic of cold therapy with sports journalist Lindsay Berra, and learn how the doctor who coined the acronym R.I.C.E. (Rest Ice Compression Elevation) said... he was wrong! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It is a classic subject among fitness gurus; where do fruit juices fit into a healthy diet? Do they even belong at all? After all, they are high in calories and sugar. Well, Tom gives you some reasons, backed by science, as to why you may want to incorporate real fruit juices, specifically Orange Juice, into your diet. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, Tom gives you some of his top reasons for beginning each day with a little exercise, especially if you are struggling to fit it into your day. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Balance: It could be argued that it should be included as the sixth component of fitness in addition to cardiovascular endurance, muscular strength, muscular endurance, body fat composition and flexibility; and Tom makes a strong case for its inclusion to this list in this episode of Fitness Disrupted. Among other benefits, practicing and training your balancing act can help prevent injury, and challenge your mental processing skills. Listen in as Tom tells you ways in which you can incorporate balance training into your daily routine. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The COVID-19 pandemic has brought with it many changes to daily life. As the realities of this challenging time hit us in the face everyday, there are adjustments that we can make in the attempt to emerge from this period stronger! In this Fitness Disrupted short, Tom extends to you, a little morsel of motivation perfect to take action on in these times. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Fresh off the publication of her magazine "Denise Austin's Fit Over 50", Tom brings the venerable fitness instructor, author and former member of The President's Council on Physical Fitness and Sport to Fitness Disrupted to share her perspective on physical fitness. Join them as they discuss their similar approaches to exercise, and listen as Denise gives you some advice you can incorporate into your day, right away! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You exercise therefore you eat whatever you want. Not so fast! In this Fitness Disrupted short, Tom gives you some numbers that will give you a clearer perspective so that you don't but into this common fitness myth. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, Tom gives you some practical science behind the benefits of standing up and moving around. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

When it comes to health, there is no greater subject littered with myths and misinformation than nutrition! There are many behaviors and beliefs circulating that often prevent you from achieving both your ideal weight and optimal health. So, if you’re confused about what, when and how much you should eat because of all of that noise out there, listen in as Tom highlights a handful of the top mistakes you might be making when it comes to your diet, and how you can simply realign to live your best life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted Short, Tom explains the Body Mass Index (BMI) indicator. He tells you how you can figure out your BMI, and that while it is usually a good indicator of general fitness in this day and age, there are indeed factors that can skew the metric. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

An incredible connection exists between the brain and the body - Our thoughts have a profound impact on sports performance, self-confidence and much more. Learn the different categories and uses of self-talk, the science behind it and how you can harness the power of your “internal monologue” right away. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, Tom hips you to something to look out for when seeking fitness advice online. In today's climate of social media influencers, we must be ever-vigilant in weeding out the phonies; especially when it comes to your health! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, find out how one minute of square breathing can change your outlook! Tom walks you through this practical technique that is proven to help you shed stress and focus on the task at hand. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

To stretch or not to stretch, that is the question… You read the headlines all the time; the mixed messages about the benefits of stretching. Some claim it’s a complete waste of time, and they base that on the latest research! Is that really what the science is saying? Tom shines the light on this never-ending debate, making sense of the studies, and giving you the facts about flexibility as it applies to you! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, Tom explains that it is a waste of time to spot reduce, and advises you what to do instead. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The new coronavirus (COVID-19) has turned the world upside-down, affecting all aspects of our lives including our exercise routines. Should you go to the gym or work out at home? What is the connection between exercise and the immune system anyway? Can it be transmitted through sweat? Tom takes on these questions, and shares how exercise can be the best stress-reliever when the world seems out of control. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, Tom runs through an effective 6-minute workout to mix into your routine that incorporates both strength training and cardio elements. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, Tom explains why we get so sore after we do a new workout for the first time, or when we get back into the swing of an activity after laying off of it for a while. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You’re told you should try to walk 10,000 steps per day, but did you ever wonder where that recommendation actually came from? Is it from scientific studies? The answer will most likely surprise you: Learn the true origins of “10,000 Steps” and how many you really need to see health benefits in this episode of Fitness Disrupted. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.