Healthy Living Scottsdale

Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Key TakeawaysNew CJ 2.0 (0:38)Silent fitness killer (6:15)Regular soda vs Diet Soda (8:41)Gut Biomes (10:15)Side effects (17:30)Getting away from soda (23:22)Other options (25:36)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Excerpts: The gym needs to be just as important as any other appointments in your life. Process-driven goals vs result-driven goalsSome of our most successful clients aren’t focused on a specific goal, rather they are looking to just be healthierHaving a healthy relationship with the gym and making it part of your lifestyle leads to goals being achieved.Make working out easy on yourself. This includes throwing your workout clothes in the passenger seat, listening to music after work that gets you excited for your workout, or even some type of snack or caffeine in your car that’s going to give you the extra boost. A fitness journey should be approached and viewed as a lifelong journey. Health and fitness is a lifestyle and you aren’t going to get instant gratification pursuing them. But over time and gradually the results will creep up and the transformation will be apparent. The number one determining factor in success in the gym is as simple as just showing up.You don’t have to wait until Monday to start over! Key TakeawaysClient shoutout of the week (1:40)Mastering your workout routine (3:38)Make it a routine (5:17)Process-driven (7:13)A healthy relationship with the gym (9:01)Make it easy for yourself (14:28)Fitness is a journey (17:46)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Excerpts: If you look at the outlining goals of both professional athletes next to the general population, you will see they are very similar, if not exactly the same. There’s a function component for balance, power and health. We have clients that, just like professional athletes, come in with injuries. After assessing them, we come up with a plan on what areas we can work on to keep them progressing and staying in shape. Good training is good training! With professional athletes and in their training, it’s about longevity. They are accepting of this, so hitting “small” goals are still exciting. It’s about the big picture. That is the biggest difference with professional athletes and the general population, they want immediate results. A Professional athlete understands that all the small accomplishments add up. To train and look like an athlete, it’s about discipline and consistency. Showing up on days where you are sore and finding exercises you can do and showing up the same amount of days every week. Key TakeawaysClient of the week (1:34)Should gen pop train differently? (4:17)Balance, power and health (7:24)Number one rule (11:51)Good training is good training (13:04)Motivation vs discipline (15:56)Train the athlete in you (17:54) --Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Last week, we talked about your life in a jar and said that we should always put the big rocks first so that we can then set the small rocks and then sand. We then tried to explore what the big rocks might be in our lives and how to prioritize them.Today, we talk about the small rocks, which are the things that support the big rocks in the jar. For instance, health is a big rock for most people, small rocks supporting this big rock would be things like fitness and diet.Your life in a jar is also about identifying which small rocks that are in there that need to get out. There's just so much space in the jar, and some small rocks may be preventing you from reaching your goals.Tune in to this episode to learn more about which small rocks need to go inside your life jar and how they support our big rocks.Key TakeawaysPulse Fitness listener of the week (02:22)What are the small rocks in your life (04:49)How fitness is a small rock supporting the bigger health rock (06:13)Why small rocks shouldn't disrupt the bigger rocks (09:32)How to get rid of some small rocks that are taking us space in your jar (10:45)What are the things that you are prioritizing through your actions (13:34)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

In this episode, we discuss the Jar concept where large rocks are placed in a jar, followed by small rocks, and then sand. We use this as a metaphor for what people prioritize in their own lives and focus mainly on large rocks. This is the first of a four-part series.Your life in a jar or the jar concept is basically about finding balance with everything in your life by ensuring you have all your priorities in line and in the way you need them to be.The big rocks should go first in the jar, followed by the small rocks and then the sand. If you put sand first, then the big rocks won’t fit. The big rocks are the main things in your life, such as family, friends, health, school, career, etc. Without prioritizing the big rocks, everything else will fall out of place.In today’s episode, we focus mainly on identifying what the big rocks are in your life and how to prioritize them. We’ll then talk about small rocks and sand in subsequent episodes and how they all fit like a beautiful puzzle in your life.Tune in to this first episode of a four-part series and learn of this cool concept and how to use it in your life to balance and prioritize the important things so that the rest can fall in place.Key TakeawaysMeet our newest member of our coaching team, Mr. Anderson (02:35)The jar concept and how it relates to your life (04:46)What are the big rocks in your life (06:42)How the different things blend together in the life’s jar (10:51)Why you should make health and fitness a rock in your jar (15:16)Self-reflecting on what you are prioritizing in your life (19:29)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Last week, we talked about how you can set yourself up for success by setting SMART goals. Today, we take it a notch higher and discuss how to develop a plan to accomplish your SMART goals.To achieve your goals, we recommend breaking them down into smaller actionable steps that you can focus on daily or weekly on your way to achieving the bigger goal. This will help you know exactly what you need to do.In addition, you need to have checkpoints along the way to determine if you are on the right track towards your goal. If need be, you can always change your action plan to get back on track.Tune in to this episode to hear the Pulse Fitness coaching team discuss how to establish a plan to achieve your goals.Key TakeawaysHow to develop a plan to accomplish your SMART goals (02:20)Setting smaller goals to reach your big goal (07:18)Why it's important to have checkpoints as you progress towards your goals (10:07)How to visualize your goals through a vision board (13:27)Believing in yourself that you are going to accomplish your goals (18:10)How to map out your action plan to achieve your goals (21:29)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

The new year is here with us, and it’s an excellent opportunity to get started with our fitness goals. The key to achieving our fitness and health goals in the new year is by setting SMART goals.As you’ll be hearing from the team at Pulse Fitness, you can either set yourself up for success or failure through your goals. SMART goal setting ensures that we not only achieve our goals but also build sustainable habits into our lifestyle.The first letter in the SMART acronym stands for specific, which is very important in fitness. We often hear people say that their goal is to lose weight or become healthier. These are not SMART goals because they are not specific.Tune in to meet our new coach and co-host, as well as learn more about SMART goal setting to get you started in the new year.Key TakeawaysMeet our new coach Jordi Peri (00:47)How to set SMART fitness goals (04:29)Why you have to be specific with your goals (07:48)How to measure progress in your fitness goals (10:59)Developing an action plan to achieve your SMART goals (12:54)Creating little sub-goals with your actions (16:04)Taking realistic, actionable steps that’ll lead you to your goals (17:13)Why it is super important to write down your goals (19:09)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

This is the second part of our two-part series on vitamins and supplements. In this episode, we talk about the vitamins people are commonly deficient in and how to choose the supplements for them.As Hippocrates, the Ancient Greek physician once said, all diseases begin in the gut. With this in mind, the number one supplement that people should be taking is a probiotic. If you want everything in your body to function as it should, then you should take care of your gut. All critical bodily functions, including sleep, liver, kidneys, detox systems, and neurotransmitters, rely heavily on a healthy gut.In addition to probiotics, most people are deficient in Vitamin D. This is one supplement that you should consider taking as it helps with your immune system, your bones, and the joints. Calcium is another important supplement that helps in the absorption of Vitamin D and also helps with the immune systems and the bones. As you get older, these two supplements become even more important.As we had talked about in the previous episode, supplements will not work for you if your diet is not great. Bioavailability in food is way higher than in supplements. This means your focus should be more on your diet and only supplement what you are deficient in. And while on this point, go for organically farmed food because it has more vitamin-mineral content than conventionally farmed food.Tune in to this episode and learn more about other important supplements you should be looking into.Key TakeawaysThe supplements Jordan and Tatiana, and Zach are taking (01:54)Why probiotics are the number one supplement, you should be taking (05:28)Why having a good diet is more important than taking supplements (10:14)Organic produce has more minerals than conventional produce (10:47)Why you may consider taking a vitamin D and calcium supplements (12:08)Synthetic vs. plant-based supplements (18:39)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Vitamins and supplements have become so common, it seems like everybody is taking them. But have you ever wondered why people take them? In most cases, it’s not because of the health benefits but because they may have heard that someone else is doing so or they read some junk science somewhere. In addition, the vitamins and supplements industry does a lot of marketing.We see a lot of people taking supplements they shouldn’t be taking; in short, they are wasting their money. Their bodies don’t need whatever they are taking, and probably the body can’t even absorb the particular vitamin without having to take another vitamin.There is a lot of misinformation around supplements, especially because they are not regulated by the FDA. Our coaching team here at Pulse Fitness believes that focusing on a well-balanced diet should be your priority. If you have a poor diet, supplements and vitamins are not going to help you.Tune in to this episode to learn more about this complex topic of vitamins and supplements and whether you need them or not.Key TakeawaysWhy people take vitamins and supplements (05:25)Knowing which supplements go together to increase their benefits in the body (08:02)Misconception and misinformation in the supplements industry (08:38)Toxins and heavy metals in supplements (09:38)Why you should focus on a balanced diet first (12:18)2Why you should research the manufacturer of a supplement and their processes (13:12)Avoid proprietary blend supplements (14:47)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

In this episode, we discuss a few different approaches for when someone wants to start making dietary changes.For most people, making healthier nutritional choices is something they struggle with a lot. This is not helped by the fact that there is lots of inaccurate information online regarding diet. As coaches, one of the things we notice that people have a challenge with is the ALL or NOTHING Mindset. This is where they go all in with drastic changes then crash back to where they were pretty quickly.Jordan recommends that the best place to start is by first understanding what your baseline nutrition looks like. Once you identify what that looks like, then you can start by eliminating the most detrimental items from the diet. He suggests taking a baby step approach to avoid drastic changes so that you can remain consistent.Tatiana advises people to start where they are by first logging their food for about a week. Then, rather than worry about eliminating some foods, you should focus on adding healthier options to your diet. She observes that most people have a hard time being told they can’t eat anything.Zach adds that the key to making better choices with your nutrition is being honest and realistic with where you are, then making small changes at a time by replacing unhealthy foods and remaining consistent.Tune in to this episode to hear more about the different approaches to making dietary changes and where to start.Key TakeawaysWhy the all or nothing mindset doesn’t work (05:25)Eliminating detrimental foods from your diet (07:37)Taking a baby step approach to remain consistent (09:01)Why it is important to log your food (11:26)Making small sustainable changes to your diet (15:51)Being upfront and realistic with yourself (21:59)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

We start this episode off by introducing our new coach Jordan Hoppel and asking him some questions about himself and his experience. Tatiana asks Jordan about his biggest pet peeve when it comes to coaching, which leads us to talk about how doctors commonly advise people not to workout.Jordan explains that when some clients don't want to do a particular exercise, they throw the trump card that their doctor told them not to do it. This can be very frustrating for a coach since they want to help you and wouldn't let you do an exercise that can injure you or aggravate your injury.As fitness coaches, we don't advocate for an all or nothing mindset when it comes to exercises. Some doctors and clients will say no workouts if there is a problem with a particular part of the body, but we can work around it to keep you in good shape to recover quicker.The key thing is working with your coach to come up with modifications to your exercises that help you work around your injury. Immobilizing an injury is never a good idea. Proper movements that encourage blood flow to the area and strengthen the muscles around the injury is the best way to recover. Listen in to this episode to hear more about training while recovering from an injury and working with your coach to keep moving.Key TakeawaysIntroducing our new coach and podcast co-host Jordan Hopple (01:39)Biggest pet peeve for Jordan when coaching clients (06:51)The pros of losing weight fast far outweigh the cons (10:10)Why the all or nothing mindset doesn't help when recovering from an injury (14:52)Working with your coach to come up with exercises that work around your injury (15:11)Why you need to get moving when recovering from an injury (17:39)Immobilizing an injury is the wrong approach to recovery (19:27)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

As we mentioned in the last episode, Magic Mike, who’s has been a coach here at Pulse Fitness for two and a half years, will be leaving. He is fulling a lifelong dream to be a firefighter. We are sad that he is leaving as he has been an excellent coach and a valuable team member but excited for him that he gets a chance to fulfill his dream.In this episode, he shares his experiences here at Pulse Fitness, his relationship with clients, his gym pet peeves, what he’ll miss the most about being a fitness coach, and other valuable insights into the fitness industry.Zach, the fitness director, shares his final thoughts on Mike’s professionalism and his invaluable contribution to the team. He says Mike has been the perfect employee, always ready to help and showing up consistently for our clients. He opines that his dedication, honesty, and positive demeanor will hold him in good stead for whatever career he chooses to pursue in the future.Key TakeawaysHow Mike’s internship at EXOS before he joined Pulse made him a good coach (05:04)The biggest thing that Mike learned about himself while working at Pulse Fitness (09:29)Biggest pet peeve when training and working with clients (11:02)Meeting clients where they are at (13:32)The mental side of fitness and why some clients need to toughen up (14:40)What Mike will miss the most about Pulse fitness (18:58)What the future holds for Mike and what he is most excited about his firefighting position (23:41)Final words from the Director of Fitness, Zach to Mike (25:38)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

When we over-train, our bodies are constantly fatigued, and you can’t stop being sore. You are hurting and feel you don’t want to work out due to fatigue. You may even lose motivation for other things you usually enjoy in life. These are signs of legitimate overtraining.However, in most cases, it is not a case of overtraining but rather under recovering. What we see with our members is that they are under recovering. Inadequate sleep is one of the reasons for under-recovery. Our bodies heal and recover during sleep. Diet also plays a vital role in recovery.Our programming here at Pulse Fitness is designed so that we hit different muscle groups on different days. This balanced program approach ensures that our members are not at risk of overtraining. On the under-recovery part, we identify what is causing it and prioritize it. It can be sleep, diet, myofascial release, or mobility exercise.Key TakeawaysCoach Magic Mike is leaving Pulse to join the fire department (00:59)Signs of over training (07:41)Difference between over training and under recovering (09:32)Why sleep is very important for recovery (10:22)Alcohol inhibits our recovery from workouts (17:39)How we ensure our members do not over train and recover adequately (19:40)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Meal prep is crucial to getting results. However, despite being a necessity to achieve results, almost everyone struggles with it. Our coaching team here at Pulse takes us through how they do their meal prep.Doing your meal prep in bulk to cover several days is the best option for people who are busy. Looking at your schedule and anticipating where you are going to struggle with meal prep will help you plan in advance. For instance, someone who goes to work very early in the morning should meal prep for their breakfast in advance.Meal prep doesn’t mean spending a lot of time doing it. It just means planning your meals for the next day or the next week ahead. You could also order meal prep which is way cheaper than eating out.Key TakeawaysHow the team at pulse fitness meal prep (04:19)Making quality choices even when you haven’t done your meal prep (05:33)Planning your meal prep around your schedule (09:18)Teaching your family to eat healthy along with you (10:04)Starting with one meal and getting consistent with it (11:02)Using meal prep services which are cheaper than eating out (13:42)How to make smart meal choices for the next day before going to bed (17:34)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

With the recent shutdown and gyms being closed, more people are training outdoors. They are many ways we can still remain active even without going to the gym. Hiking on the mountain trails, cycling, lifting weights in the garage, playing golf are some of the ways our clients here in Arizona do to keep on trackHowever, there are pros and cons of training outside. On the pros side, you get to remain physically active which is a good thing. However, the temperatures especially here in Arizona can get really high during this time.In addition, training outdoors is not a workout. A workout has defined goals you are working to achieve through a plan. Training outdoors helps you keep on track if you can’t get to the gym, but a workout in the gym with a trainer is still crucial to help you achieve your fitness and weight loss goals. Key TakeawaysHow to train outdoors to remain physically active (02:42)Challenges of training outside here in Arizona (04:08)Difference between a workout and being physically active outdoors (05:07)Aligning your goals with your workout and physical activity (07:45)Whatever it takes to remain active and move in the right direction (14:12)How to increase your physical activity when the weather is not favorable (14:46)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!Show Less

The fitness industry today is full of buzz words. Every gym and fitness franchise throws around some nice fancy words to describe their approach and concepts to fitness. People tend to get attracted to these flashy words and the X factor that the gym portrays as their differentiator.For us here at Pulse fitness, our X-factor or what differentiates us from other gyms is the sense of community. Our members have that strong sense of community provides a support system and fosters accountability. They push each other and help each other progress. This helps them achieve their fitness goals.In addition, our programming allows all coaches to offer standardized coaching. All our members can train with any coach. This is not something you find in many gyms.Tune in to hear what differentiates Pulse Fitness from other fitness facilities. Key TakeawaysWhy our community being our X-Factor here at Pulse fitness (04:11)Our community supports one another and helps each other progress (05:00)How our universal programming helps with standardized coaching (05:45)Our hybrid training helps our clients lose weight, tone up and move better (07:02)Training in a gym gives you the chance to be among like-minded people (08:32)Semi-private training creates a group fitness atmosphere and a support system (09:14)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

The whole COVID situation has meant that people are more careful about cleanliness. Gyms, in particular, have borne the brunt with some people not being comfortable being there. However, you still go to the gym to reach your fitness goals and remain safe. We look at some of the things to look out for to determine whether it’s safe or not.The gym must adhere to social distancing guidelines and have cleaning protocols in place. Equipment must be cleaned before and after use for every client. Perception is everything when it comes to cleanliness.Pulse fitness has been an exception when it comes to cleanliness. Even before COVID, our clients told us that the gym was so clean, unlike other gyms. With COVID, we have gone above and beyond to make sure that our gym remains safe. We ensure that all equipment is cleaned before and after use for every client. We got an air purifier and special disinfectant to kill germs and viruses on surfaces, among many other protocols we have to make the gym as safe as possible.Key TakeawaysHow to ensure you are safe in a training facility (02:29)Social distancing guidelines and cleanliness protocols in the gym (04:26)Wearing a mask in the gym as a sign of respect to other people (06:01)Creating the perception of additional cleanliness (06:49)Measures we have taken at Pulse Fitness to ensure the gym is safe (08:31)Training in a big box gym vs. a small boutique gym in the COVID situation (10:11)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Your body creates fat when you consume more calories than those you expend. Storing fat is a survival mechanism that we evolved this to ensure that you could eat more food when it was available for those times when there was no food.However, fat is more than just stored energy. Fat is like a sponge. It absorbs many different things, good and bad. It absorbs toxins and pollutants and holds onto them. The more fat you have the more of these bad things you have. However, it also hoards the good things from the body. These are minerals, vitamins, and certain hormones. It, therefore, denies the body these vital nutrients.With this in mind, losing weight fast can be a problem for the body. All the toxins that are absorbed by the fat will be released into the blood quicker than the body can get rid of them. this overwhelms the system and creates problems that you have to deal with. Some people get discouraged by these problems and may even stop trying to lose weight.Tune in to this episode to learn of how to lose weight safely and dealing with the problems that may affect you in the journey. Key TakeawaysWhat is fat and why does our body keep it (03:46)How fat acts as a sponge and absorbs and keeps toxins (05:01)Fat steals and hoards vital minerals, vitamin, and hormones from the body (05:35)Why losing weight fast may create problems (07:22)The right amount of weight to lose to avoid creating many problems (11:10)The right strategy for a heavy person starting a weight loss plan (13:23)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

There is a lot of misinformation about body sculpting. People always want to get rid of fats in some areas and get other parts of their body bigger. The reality of body sculpting is that you can accomplish it. However, you need to have a strong foundation first. You do this by dropping your body fat percentage, then build your muscles. This will then help you target a specific muscle group.You have to chisel away the big block first to reveal the masterpiece underneath. The big problem here is that you cannot control where the fat will decide to come off first. The areas where you really want the fat to come off first may be the last. However, you need to keep doing the right things with exercise and diet.Once you have a really good foundation and your body fat has gone way done, you can then start targeting certain body parts and hitting them hard. When targeting specific body parts like the arms, you have to train the surrounding areas as well.So in a nutshell, for body sculpting to work, you have to drop your body fat percentage, build your muscles, and get a strong foundation. Once you have this base, you can then isolate specific muscle groups and train them hard. Key TakeawaysYou can’t get bigger or perkier boobs from working out (03:27)Creating a strong foundation by dropping your body fat and building muscles (04:51)Lowering body fat through weight training (06:33)You can’t lose fats in just the specific areas you want (07:33)Body sculpting is real and you can accomplish it by doing the right things (12:12)Isolating muscle groups and hitting them hard to grow them once you have a strong base (13:17)Functional training for overall health and happiness (17:06)Creating a mind-muscle connection and learning what your body responds well to (20:29)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Why is there a difference between how women are expected to train and how men train? This is the question we address today. In most gyms, there are women fitness sections where there are some machines only that women should train with. You’ll rarely find a lot of weights in this section. This is totally wrong as weight training is not for men only. Women too should be strength training.The major reason women avoid strength training is because they wrongly believe it will make them bulky or look like a man. This is simply not true. Tatiana is an example of this. She lifts hardcore weights, yet she is not bulky nor does she look like a man. Women don’t have the testosterone needed to bulk up.To achieve a lean and toned look, you have to lift weights. This helps you lose fats and build muscle. You have to do strength training. You have to overload your muscles. Initially, you may not see results on the scale but this should not worry you. Muscles way far more than fats. You may have weighed the same or more but have shrunk in size.Strength training has many physiological benefits for women besides fat loss and achieving a lean look. It helps with improving bone density and hormonal health as well. Women who have been doing cardio their whole life should research and learn more about these benefits. Key TakeawaysWhy is there a difference between how men and women are expected to rain in the gym? (05:50)Why women wrongly avoid strength training (07:02)Strength training helps you drop fats and build muscle (08:29)Muscle weighs more than fat, so quit getting obsessed with the scale (10:32)Where women who have done cardio all their life should start with strength training (19:47)Physiological benefits of resistance training for women (21:33)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Are your healthy eating decisions affected by someone you live with? This is a common problem we see with our members here at the gym. Some of them would like to eat healthier food at home but since other members of the household are not making the same choices, they end up eating unhealthy food.However, you should never use this as an excuse. Rather, you should encourage those around you to make healthy choices as well. The best way to do this is by introducing small changes to the diet. This will work well for kids. Do not adopt the all or nothing mindset we talked about in a previous episode.Leading by example is a powerful way to influence people to adopt smart choices. Start by making these small changes that will slowly influence other people. Communicating with your spouse and children on why it is important to make healthier choices will also hopefully help influence them. Lastly, you should stand your ground and do what’s best for your family. Key TakeawaysHow to encourage those around you to make healthy eating decisions (05:18)You don’t have to get it right all the time but can make small changes (06:38)Avoid stocking in your pantry foods that you don’t want to eat (09:59)Communicate on why it is important to make healthier options (13:00)Being conscious of what you feed your kids (14:18)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

In small group fitness training or boot camp classes, people can inspire each other to increase the pace of the workouts and push themselves. However, this is not always good for them. Form, tempo, and weight are all important. When going at a really fast pace, you may not have the right form or be at the right weight. There is the misconception that fast-paced workouts mean you are working hard and you’ll achieve better results sooner. Your coach will determine the tempo of your workouts depending on the goals you want to achieve. The best thing here is to take the advice of your coach and ask questions when something is not clear. Moving at the right pace helps build the mind-muscle connection. The right paces allow you to listen to your body and feel the muscles you are working on. Resist the temptation to go on a super-fast pace and take the cue of your coach. Even if you are in a group training setting, go at your own pace. Tune in to this episode and learn why focusing on form is more important than tempo. Key TakeawaysThe importance of form, tempo, and weight in a workout (02:48)Going at the right pace within a set and also the rest period between sets (04:13)How different tempos achieve different results (09:06)Taking your time to master the proper form even it means moving slower (12:51)Building the mind-muscle connection by slowing down your movements (16:16)Mastering movement for skeletal muscle development by focusing on form rather than tempo (18:37)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

Every single person has some negative self-thoughts they have in their head once in a while. It is normal for these thoughts to come up but constantly having them is a problem. It ends up limiting us and what we can achieve. Our negative self-talk is a learned behavior that we picked up from past experiences and we can overcome it Acknowledging and becoming aware of it is key to overcoming it. Then we need to identify what triggers the negative thoughts and then find an outlet. Your outlet could be journaling, affirmations, talking with a friend, talking with your coach, and many other ways you can channel those negative thoughts out of your head. These outlets help us replace negative thoughts with positive ones. They also help reframe our thinking in small but progressive ways. Exercise and fitness is a major outlet for our negative thinking and self-talk. The fitness journey is almost like a religious experience. It is a new way of life that changes our life. The small wins we experience in the gym are very powerful. They help us overcome negativity because we learn to push ourselves to accomplish these small wins. It gives us physical, mental, and spiritual strength to overcome the challenges we face. Listen to this episode and learn more about real applicable practices that help us overcome negative thoughts in our heads and reframe our thinking to a more positive mindsetKey TakeawaysWhere do negative thoughts come from? (02:59)Some of the things that trigger negative thoughts in women (08:03)What triggers negative thoughts in men (09:54)How to find an outlet for your negative thoughts (13:38)Acknowledging and being aware of your negative thought and working on reframing your thinking (14:46)Why exercise and fitness is a powerful way of overcoming negative thinking (16:39)Talking to your coach about your struggles in and out of the gym (18:34)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

We’re back in the gym and our clients are back as well. The first thing we did with our clients was a body scan to determine what happened to them during the quarantine in terms of their muscle mass and body fat. What we realized is that some clients did pretty well and retained their fitness. Most clients gained 1-2% body fat while others did pretty badly gaining up to 6% body fat.This brings us to the All or nothing mindset we talked about in a previous episode. Some clients were all in even with the quarantine and continued their training virtually on Zoom. This group continued making progress on their fitness journey. Others discontinued their training and have taken a giant leap backward. They are starting all over again after losing all the progress they had made before the shutdown.It is unfortunate that some clients lost all their progress, but sometimes it takes a negative to remind us why we are on this fitness journey. Acknowledging the small wins, taking a balanced approach and remaining consistent is the mindset we should aim for not all or nothingKey TakeawaysHow our clients did during the quarantine period with their muscle mass and body fat (02:21)The All or Nothing Mindset (02:54)How our long term clients reacted differently from newer clients (04:28)?Finding the perfect balance in your fitness and diet (08:00)Fitness is not a destination but a journey (14:47)Acknowledging small wins in your journey (16:32)Little progress and remaining consistent with a balanced approach is the right mindset (19:36)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

The coronavirus pandemic has made us appreciate that prioritizing your health is the most important thing you can do. People with underlying health conditions have been worst affected by the virus and are susceptible to many other illnesses. Taking medication to mask the symptoms and get by the day is not sustainable in the long run.Medication can be important to deal with the negative symptoms but ultimately, you have to work on the underlying cause. Medication will only help you go through the day but will not solve the underlying cause. Many of the underlying health conditions we suffer can be adequately addressed through behavioral change such as eating right, working out, and sleeping well.Working out is not about looking good, its foremost about your health and your longevity. Even though it takes a lot of effort and a lot of time to be healthy in today’s society, it is worth it in the end. Exercising helps you deal with any underlying cause of illness. Some people come to the gym and drop the medication they were taking after their health improved.Tune in to learn more about how to prioritize your health and some things you can change in your normal routine to lead you in the right directionKey TakeawaysPrioritizing your health (02:51)Working on the underlying cause of your health problems through behavioral change (4:43)Health and fitness are not a luxury or about looks (5:40)Why it is worth it to prioritize your health over everything else (6:12)Why the pandemic is a wakeup call for people to lead a healthier lifestyle (10:54)Changing one thing a week to help you move in the right direction of prioritizing health (14:24)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

In this episode, we are talking about having the right mindset when it comes to fitness and health. Due to the COVID-19 crisis, we have noticed two kinds of people who come to the gym. One group froze their membership and stopped where they were, while the second group didn’t want to lose the progress they had gained. They wanted to continue with their fitness journey and get through the crisis.Those people who have an all or nothing mindset did not want to explore other ways to continue with their fitness journey. The other group explored other ways to continue with their fitness such as online classes with a coach. Completely stopping means losing all the progress you have made, and makes it harder to get started again. Working with a coach is very important for accountability. Coaches are essential in guiding people through and this couldn’t be clearer than right now in times of a crisis. The likelihood of succeeding in your fitness journey without a coach is minimal. So even when working out at home, a coach remains essential. Listen in and learn more about having the right fitness mindsetKey TakeawaysThe two approaches that people took after the COVID-19 crisis (05:01)The dangers of adopting an all or nothing mindset (06:27)Why working with a coach is important for accountability (07:11)Stopping working out makes it harder when you want to get started again (07:56)The camaraderie and community support of working out together (10:22)Prioritizing your fitness and health during this time (14:08)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

In this episode, we're talking about the Covid 19 crisis and how we're taking care of our gym members. We're grinding away and making sure that we're keeping our members going with their routines and workouts. We started an online coaching and training program to respond to them and continue their exercises at home.So, we are sharing with you as well some helpful tips for staying healthy and how you can work out from home just like them. Stay strong!Key Topics Discussed:Online coaching and training program (01:43)The shift of perspective due to COVID19 (03:09)Lessons from this crisis (06:22)Tips on working out from home (12:00)Routines in this time of uncertainty (16:10)The power of gratitude (19:36)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

In this episode, we're talking about how to get started working out with your fitness program. Getting started is half the battle, and it's challenging. So we discuss ways on how you can fight this battle and get started in no time. Whether you've never been on a workout or you did well at one time and then fell off, this episode is for you! Listen in as we give you some tips that may help you get started with your fitness journey.Key Topics Discussed:The biggest challenge that a lot of people face (02:39)Know your why (04:54)Do your research and don't be influenced by advertisements and marketing (06:18)Be real with yourself and change your mindset (09:43)Support system and accountability (13:00)Ways to get started without worrying about finances (17:20)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

In this episode, we're talking about morning routines and how to set your mornings up for success. It's like prepping for the day and starting it right. We also talked about sleep and how we end our day before going to bed, as well as mindset, affirmations, and gratitude to get started and music to boost up the energy.Stay tuned as we share how we start and end our day. We hope you find it valuable and kind of unlock a different gear for yourself.Key Topics Discussed:What we do to start the day (03:07)Coffee and mornings (07:14)Evening routine is incredibly important (10:36)Rabbit holes before going to sleep (14:33)Mindset to get started (15:04)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

In this episode, we’re going to talk about workout supplements. We will be discussing protein supplementation, BCAA’s, and pre-workout products. What must you know about these supplements, and should you be taking them?We will also go dive deep into its research and find out if it’s just a hype. Learn brands you should trust, what to look for in a workout product, and where you can get these supplements in your daily diet. We answer all these questions and so much more in this episode. Check this out and see for yourself if you should be taking supplements on your next workout.Key Topics Discussed:3 main supplements in the industry (04:42)Let’s talk about protein (09:46)Do you need to take a protein supplement? (13:18)All about BCAA (17:00)Why some people drink BCAA supplements (20:12)The pre-workout supplements (23:32)What you must know (25:34)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

In this episode, we’re going to talk about what the best type of training style is for you and the benefits of each training. We’ll cover the functional training, bodybuilding workout and the Pulse Fitness program - general preparedness space. We will also talk about HIIT to Hypertrophy, and Strength to Endurance.The different styles of training should correlate with your specific goals. And it must go hand in hand together. But we must understand that there are phases of training one must go through in order to achieve it so that our body will adapt to its changes. Stay tuned as we talk all about the different training styles and what the Pulse team’s program that we do for ourselves to stay fit and healthy. And find out the best training in our opinion out there and why.Key Topics Discussed:The beginning of the magic Mike saga (02:51)Functional training (04:36)Different styles of training (05:54)The bodybuilding workout (07:00)Goals and the type of training that you do (08:37)Pulse Fitness’ GPP (09:33)The stronger you are, the better you look and the better you feel (14:11)All about endurance (14:52)The expert’s training (16:48)Best style of training (22:55)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

In this episode, we’re going to talk about how to start making healthier diet choices. Last week, we talked about different diet plans that are out there in the market. But we still want to remind everyone that the best diet for somebody is the one that they can stick with. It's an overall lifestyle after all.Furthermore, diet plans are trial and error. What works for one doesn’t make wonders for all. It’s because of our different body types. It is a way of how we eat based on our body structures and needs. We must understand that diet is a way of eating for our body types and so it's important to know when our body changes.Overall, whatever diet plans you choose… Consistency is the key. So listen in as we end this three part series of tips and advice that’ll help you achieve the perfect weight and body yet staying healthy.Key Topics Discussed:The ideal perfect diet (03:47)Recommended diet to different body types (06:37)The trial and error (09:52)Get to know the expert’s diet plan (12:42)What happens in your body when you don't take in enough calories (17:03)Understand leptin resistance (19:44)Advice from the experts (23:38)Exercise matters but nutrition is important (28:04)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

In this episode, we're diving into a little bit more detail about macronutrients. These are your proteins, carbs, and fats. We’ll talk about what they do in your body. And discuss some of the misconceptions of carbs and fats that we normally hear people say.Then we’ll talk about some of the popular diets out there. We will go over the Keto Diet, Paleo, Mediterranean Diet and Intermittent Fasting. Will discuss why and why not these popular diets may be good for you or not.Remember that what works wonder for one doesn’t work for all. So stay tuned as this episode might help you achieve a healthy fitness and lifestyle. Key Topics Discussed:All about fats (04:20)Protein - the building blocks of everything (09:16)The good and bad carbs (10:52)Popular diets out there (14:38)The no-carb diet plan (14:47)Paleo the low-carb diet (19:51)The BEST diet (21:41)Lazy person’s diet (23:29)Nugget of advice from the experts (27:24)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

In this episode, we're starting our first of a three part series on nutrition. We're going to start with the basic information. But we’re laying the foundation and the framework for the next episodes two and three in the series. Working out is just one small piece of living a healthier lifestyle. And nutrition plays a big role in achieving a healthier body. Thus, understanding and being aware of the nutrition we get from the food we eat creates change and success to a healthier you.This is the start of your journey to health and fitness. So listen in, as this episode will give you direction and pointers to your own diet and nutrition. Because what works for one person isn't going to be a solution for somebody else.Key Topics Discussed:Foundation of nutrition (01:00)What are macronutrients and micronutrients? (02:34)Let’s talk about calories (04:42)Where does calories come from? (08:42)Why is calories prevalent in our society? (11:30)Directions and pointers that nutrition is not a one size fits all thing (18:55)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

In this episode, we’re going to talk about success. How to measure success? How do you measure success? Is it all about the numbers? Success isn't necessarily tangible. It's not always an actual thing. Because success is measured differently. It's important to realize that the journey, character, mindset, changes in your body and all those things that go with working towards something is progress. And that's success. But it's hard to measure it.Tune in as we discuss how you can measure success without relying on scales and numbers. We'll help you stay motivated and keep things in perspective along your health & wellness journey.Key Topics Discussed:How do you measure success? (03:04)Success and mindset (04:15)Scale doesn’t matter (08:47)Other tools you can use (11:21)Can you measure success with numbers? (14:12)Focus to success (16:58)Set realistic goals (18:53)Easy way to measure success (21:17)Celebrate the little things (24:34)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

In this episode, we’re going to talk about client/coach or client/trainer relationship. It really is a very dynamic relationship and unique. So we will be talking about that complexity from our perspective as a trainer and from some insights of our clients. We’ll also go over, what clients should look for in the personal trainer relationship. We know that it can be difficult and we understand what the client needs in order to get the most out of the training. So we have to maintain a professional and friendly relationship despite of the challenges that may arise.Stay tuned as we give some tips on how you can maximize and enjoy working out while maintaining a good relationship with your coach/trainer or the client.Key Topics Discussed:New year, fresh start (00:58)Complexities of client/coach relationship (02:49)Reason why client won’t reach their goals (04:22)Social hour vs. work hour (09:46)Role in a client/trainer relationship (10:59)Fitness coaching is about connecting (13:51)Open communication is the key (14:46)Difficult scenarios of a client/coach relationship (17:18)The beauty of working out (20:54)Tips for a successful client-coach relationship (22:39)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

In this episode, we’re going to talk about the importance of positive self-talk and positive affirmations. How self-talk and gratitude can change your world and you as a person. We’ll also go over about beating negativity or eliminating negativity from your life.It seems like we live in a world today, where the expected response is like a negative response. People would always complain, feels easily bad and being negative over things. Some would tend to focus on the negativity rather than the positive side of it... But we can do something to change the negativity to positive mindset.Listen in as we discuss why being and staying positive can benefit you and why you should be doing them. Then we'll go into more in depth practices that you can start implementing in your daily routine to beat the negativity in your life.Key Topics Discussed:Importance of positive self-talk and affirmation (04:01)Focusing on the bad things (05:45)Perspective and outlook in life (07:38)The snowball effect (12:46)Train your brain (16:38)Effects of working out on mindset (18:59)“Different mix” of who you are (20:37)Content vs. complacent (23:58)Failure to fail (26:01)Advice to eliminate negativity in your life (28:48)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!

In this episode, we're talking about how to fit fitness into your schedule. How to fit working out into your routine. What to do when you can't seem to find time to make it to the gym on a regular basis. We know that a lot of us are struggling to fit working out into our schedules. We have different routines everyday and having a hard time to squeeze some “me” time for fitness. It may be work-related, family errands, hectic schedules to name a few. So we are giving pointers on how to make it happen. Stay tuned!Key Topics Discussed:Fitting fitness into your schedule (01:23)Advice for those who struggles to make time working out (03:04)Block off time and put it into your schedule (05:40)The magic of short bursts (07:00)Setting boundaries (09:14)Certain mindset of a lot people (11:58)Flexibility in working out (13:16)The “me” time (19:23)Fitness increases productivity (22:09)Pointers to make it happen (23:45)--Learn more about how Pulse Fitness can help you here.---Subscribe to the podcast on Apple, Spotify, Google, Stitcher, YouTube or anywhere else you listen to your podcasts.If you haven't already, please rate and review the podcast on Apple Podcasts!