Fitness Disrupted with Tom Holland

You wonder how that friend of yours seems to be able to eat and drink anything they want, yet don’t pack on the pounds like others do - Do they have a “fast metabolism” or is it due to something know as N.E.A.T? Learn how many people burn hundreds of extra calories per day, without exercise. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It is common knowledge that exercise has numerous benefits for the body, but what about the brain? Can exercise not only make you look good, but feel good as well? Numerous studies say yes; that exercise can have an incredibly powerful effect on our mood states, even rivaling pharmaceutical interventions in combatting depression. Hear the latest research and the exciting news about the positive connection between both cardiovascular and strength training exercise, and depression. 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 suggestions for some meals that will provide fuel for your workouts. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this Fitness Disrupted short, listen in as Tom gives you a diet suggestion backed by science. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

To eat breakfast or not to eat breakfast – That is the question. The research is conflicting on the subject, or is it? What do we mean exactly when we say “important?” Just for weight loss? In this episode of FD Tom tackles this hot topic; breaking down the studies and giving his take on the breakfast debate. 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 his 5 minute circuit 360 core workout. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You have heard Tom talk about "The Power of the Push-Up". In the second installment of his "Power of" series, listen in as Tom breaks down the venerable plank. Hear Tom discuss the muscles it works, why it’s so effective, mistakes people makes when doing them, how to modify them based on your fitness level, and more. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Two businesses, two boys and a ton of athletic accomplishments including marathons, half-Ironman triathlons and cycling races… Prepare to be inspired to get outside your comfort zone and pursue your goals in this interview with Dr. Jennifer Stewart Ellison. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Cardiovascular exercise adds years to our lives, helping strengthen our most important muscle, our hearts. Unfortunately, many people make the same common mistakes when it comes to their cardio workouts. Learn what these missteps are, and how you can avoid them so you can get the very most out of your cardio sessions! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Can you name the five components of fitness? Chances are you are doing one, possibly two as part of your fitness routine. While doing one or two has health benefits, not doing all five can lead to issues down the road. True health comes from following a balanced, well-rounded routine by incorporating all five components on a consistent basis by following Tom’s “Excessive Moderation” philosophy. Learn what the five components are, and how you can add them into your program without doing long, boring workouts, so you can live your healthiest life. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Sticking with a fitness plan is challenging enough when the weather is nice – add in frigid temperatures, less sunlight and shorter days; and even those most dedicated can quickly lose motivation. It’s no surprise people move less and eat more when it’s cold outside. So how do you stay on track and stay in shape during the winter months? What are the best strategies for success? Some of the answers might shock you more than a Polar Bear plunge; including taking your workouts outside and possibly leaving your jacket at home! Ever hear of brown fat? Listen to this episode of Fitness Disrupted to find out what it is, how it’s connected to the cold and why you might want more of it! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Tom calls strength training the “Fountain of Youth,” adding life to your years. No longer just for bodybuilders, strength training confers numerous science-backed health benefits including helping to prevent muscle loss as we age, increasing our metabolisms, helping to prevent injury and many more. The problem is that far too many people are doing it incorrectly, leading to decreased results and a greater likelihood of injury. In this episode of Fitness Disrupted Tom highlights his Top 10 Strength Training Mistakes so you can avoid these all-too-common pitfalls, and get the most out of your workouts. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It's the most popular form of exercise, and for good reason: it’s easy, inexpensive and one of the most natural forms of movement. That being said, many myths and misconceptions still exist when it comes to walking. Does it really burn as many calories as running? Is it really the best way to burn fat? Do I really need to walk 10,000 steps? Learn the science about walking, the myriad health benefits, and how to maximize your enjoyment and results. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You asked, and Tom answered. In this, the first episode of Listener Mailbag, Tom answers the questions posted in the comments section for the show. Topics include: workout warm-ups and cool down recommendations, how to determine your maximum heart rate, diet soda, pre-workout supplements, the 7-minute workout and more. Leave a question in the comments, or use the hashtag #fitnessdisrupted in your social media posts to have your questions answered in a future show! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

“Fat Burn” – It’s a standard program on most pieces of cardiovascular equipment: Treadmills, ellipticals, steppers and more have had this built-in workout option for decades, because, let’s face it, fat-loss is a top exercise goal. Personal trainers have also pushed the fat-burning zone on their clients for years, claiming it is the best way to maximize weight loss. If equipment manufacturers and fitness professionals both say it’s true then it must be, right? 100% wrong. Listen to this episode of Fitness Disrupted to find out why the fat-burning zone is complete “fuzzy math” and may be the very thing keeping you from achieving your weight-loss goals. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

We are constantly bombarded by advertisements for supplements making claims about fat loss, muscle building, memory improvement and more. Do they really work? And if so, which ones? Tom sheds light on this $115 billion-dollar industry, and gives his four favorite supplements based on the latest science. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You will either strength train because you WANT to, or because you HAVE to; but you will engage in resistance training at some point in your life. You either choose to do it when you are healthy to strengthen your weak links and “bulletproof” your body, or you are forced to do it after an injury or surgery in a rehabilitation setting. Learn how when it comes to strength training and avoiding aches, pains, and injuries; an ounce of prevention is worth a pound of cure. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of Fitness Disrupted, Tom breaks down the push-up: Discussing the muscles it works, why it’s so effective, mistakes people makes when doing them, how to modify them based on your fitness level, great variations and more. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Parents invest incredible amounts of time and money in the best equipment, camps and coaches for their young athletes without paying attention to one of the most critical components of their success: their sports nutrition. Learn how to maximize your child’s athletic performance (and overall health), as Tom discusses the foods and fluids needed to provide sustainable energy, as well as post-event recovery, with registered dietitian and performance coach Wendi Irlbeck, MS, RDN. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In Volume 1 of Do This Instead of That, Tom discussed simple yet effective swaps for your strength workouts which were aimed at both increasing your results while decreasing your chance of injury. In this episode of Fitness Disrupted, Tom does the same for your cardio routine, giving you actionable advice on how you can get the most out of your cardio sessions. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Hear Tom talk with country artist Tyler Braden about how goal-setting, believing in yourself and exercise all play a role in his rising music career. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

When it comes to diet and exercise, the advice given is often much more complicated than it needs to be. You end up focusing on the wrong things; wasting your valuable time, effort and money on what Tom calls "second level" stuff. Learn what constitutes a "second level" issue so you can avoid this all-too-common pitfall, and start seeing results! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

It doesn't matter if you use the treadmill, elliptical or the stationary bike; if you exercise indoors, or outdoors; if you are a beginner, or advanced athlete. There is a method to the madness! If you want to get the very most out of your cardio workouts in the way of more calories burned, increased functional strength, greater sports performance and vastly improved health benefits, you need to listen to this episode of Fitness Disrupted. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The statistics are grim when it comes to New Year’s Resolutions: Less than 25% of people actually stay committed to their resolutions after just 30 days, and only 8% actually accomplish them. Something is obviously wrong. What are the 8% doing that over 90% are not? It’s not about discipline – It all comes down to proper goal-setting strategies. Learn how setting process, performance and outcome goals will help you finally achieve your New Year’s Resolutions this year! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Peloton recently ran a TV commercial for their home exercise bike that received an enormous amount of backlash on social media. The reaction was so severely negative, that the company lost 1.6 billion in stock value immediately afterward. Was the negative feedback justified? Tom says not even close. Listen to this episode of Fitness Disrupted, and hear his reasoning. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Gym memberships are at an all-time high, yet the vast majority of people fail to see the results they are trying to achieve from their workouts. A big part of the reason? Their exercise routines are flawed, resulting in decreased results and an increased likelihood of injury. Learn eight simple strength training swaps that will help you maximize your time while minimizing your chance of getting hurt. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Michael Olajide Jr. went from being one of the top boxers in the world to being blinded in one eye during a freak sparring accident that eventually led to his retirement. Listen to hear how he overcame adversity, created his own system of boxing that reinvented the fitness world, and became one of the top trainers of celebrities, professional athletes and more. Learn his personal insights on resilience, grit, and the mindset of a true champion. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Far too many people measure the success or failure of their exercise program solely on whether or not they lose weight. There are many positive benefits of exercise that far exceed the number on a scale. Listen and hear a handful of simple, yet powerful metrics you can use to measure the progress of your exercise program, and prove to yourself that your workouts are worthwhile. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

You may have heard this saying before; that getting flat abdominals is more about what you eat than exercise. Is this really true? Can’t you crunch your way to a six pack? How much time should you spend doing abdominal exercises? Learn all about abs in this episode of Fitness Disrupted. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There has never been a better time to exercise at home than right now. More equipment options. Smaller footprints. Lower prices. Incredible advances in fitness technology. Tom used to design home gyms for his CEO and celebrity clients – Now he helps you get started on designing YOUR perfect home gym. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

These exercises and training modalities are all the rage right now, but are they right for you? If so, are you doing them correctly? Get the answers as Tom breaks down the exercise science involved with these popular exercises and routines with internationally-acclaimed Sports Performance Coach Mike Boyle. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

What is one of the primary reasons people fail to exercise consistently? It’s simply not enjoyable. Listen in as Tom tells you how you can make your workouts more fun, and more effective by using different dissociative cognitive strategies. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Mike Boyle is an internationally-recognized strength and conditioning expert with over 30 years experience in the industry. He brings a depth and breadth of knowledge that is unmatched in Sports Performance Training, and his client list is a who’s who of collegiate, professional and Olympic athletes; Boston University, The Boston Red Sox, Boston Bruins and the US women’s Olympic soccer and hockey teams to name but a few. Mike’s daughter, Michaela recently led the Clarkson Golden Knights to the NCAA national hockey championship. What sports did she play growing up? Listen and find out! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The vast majority of diets take a restrictive approach that work short-term, but are extremely difficult to sustain. The obvious solution, it would seem, would be to eat in moderation; yes? Well, there are studies that say moderation is a flawed approach as well. How could this be? In this episode of Fitness Disrupted, Tom pulls apart the research and makes sense of the all-too-common confusing messaging when it comes to healthy eating. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The Holiday Season: It’s the greatest time of year… to gain weight. Get ready to be inundated with articles and TV segments on how to watch what you eat during the holidays, especially on Thanksgiving. In this episode of Fitness Disrupted, Tom discusses why this is such an inherently flawed approach. Thanksgiving is the day to eat what you want and you can do just that while, yes, consuming fewer calories! Does that sound crazy? Listen to find out Tom’s take on Thanksgiving. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Cardiovascular exercise adds years to your life - Strength training adds life to your years. Hear Tom discuss the latest research on how it matters not when you start; studies show significant results from people who begin exercising in their 80’s and beyond! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Troy Jacobson knows a little about goal attainment: His resume includes being a former top professional Ironman triathlete; a serial fitness entrepreneur who created an industry leading series of workout videos (Spinervals Cycling) and was a global pioneer in online coaching. He now consults for high-performing individuals and organizations with an elite approach to reach new levels of success, fulfillment, and results. Hear the three reasons he believes you’re not achieving your fitness goals and how you can start on the road to success! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

What’s the “best” diet? Paleo? Intermittent Fasting? Vegan? Keto? Tom talks to best-selling author, coach and nutritionist Matt Fitzgerald. They discuss that, although all of these competing views claim to be backed by “science,” a good look at actual nutritional science itself suggests that… Listen and find out! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Interval Training: It’s one of the most efficient and effective forms of cardio, but most people aren’t doing it right, if at all. Learn the exciting science behind the three different types of interval training from exercise physiology professor and researcher Dr. Michele Olson. Tom talks Tabata, how HIIT targets abdominal fat and more! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Hear the latest science behind the power of music and exercise - Learn how music can not only make exercise exponentially more enjoyable, it can also help you get the most out of your workouts, maximizing your results and helping you stick with your program. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

If you spend any time in the gym there’s sure to be a handful of things that drive you completely nuts when you’re trying to get in your workout. Time for a fun rant - Here are Tom’s Top 11! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Which is better, free weights or machines? It's a commonly debated topic in strength training and the answer is.... Listen and find out! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

In this episode of Fitness Disrupted Tom tackles one of the most hotly debated hot-button topics - Can you be overweight and be still be healthy? Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Keeping with a fitness program is hard enough under normal circumstances. Imagine staying in shape if you were constantly on the road! Sticking with an exercise program while traveling is not impossible, however, and who better to tell you how than country music star Chase Rice! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

How do your genes affect obesity? Are carbohydrates really the enemy? Is exercising in the fat burning zone the secret to fat loss? What weight should women use to avoid getting bulky? Listen as Tom asks renowned researcher, author and body composition expert Dr. Brad Schoenfeld these questions. Some of his answers may shock you! Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There is a four-letter word when it comes to women and weight training – “Bulk.” It is a myth perpetuated by numerous “celebrity trainers,” ones who play into this fear while pushing the promise of long, lean muscles. Avoiding strength training for fear of building “bulk” is one of the primary reasons women fail to achieve their healthiest bodies. Hear the truth about women and muscle as Tom interviews Linda Stephens, pro athlete in the International Federation of Bodybuilding (IFBB). Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

The number one reason people give for failure to exercise is lack of time. What they’re really saying is they don’t have time to go to the gym several times a week to do hour long-workouts, and Tom says you don’t have to. Hear him explain why the traditional 60-minute gym workout is a thing of the past while discussing the future of fitness, based on current research. It’s a future that primarily involves exercising at home, performing shorter “micro workouts” and working movement into your day. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

There are far too many articles telling you that once you are overweight, it is next to impossible to lose it and keep it off. Well, think again. In this episode, Tom interviews David Garcia, who not only lost over 150 pounds, but has kept it off for years. Hear David’s simple yet incredibly effective tips for losing weight the right way, once and for all, without dieting. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

Whether you are thinking of working with a personal trainer, are currently working with one, or want to make it your profession, you need to listen to this episode. Tom spent years working as a top trainer in New York City, went on to train the trainers and now serves as a fitness expert in lawsuits involving personal trainers. Think they are all certified? Think again. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.

This myth has been around forever, the belief that running is detrimental to the knee joints, and if you run frequently, you will certainly suffer the consequences later in life. In this episode, Tom interviews world-renowned paleoanthropologist Dr. Daniel Lieberman from Harvard University, who contributed research to the book “Born to Run,” and puts the myth to rest with the latest science. Learn more about your ad-choices at https://www.iheartpodcastnetwork.comSee omnystudio.com/listener for privacy information.