20 Minute Fitness Podcast https://shapescale.com/blog Twenty Minute Fitness brings you the latest and best news and advice in nutrition, health, weight loss and digital health in less than 20 minutes! Proudly produced in California by Shape. Thu, 16 Aug 2018 00:43:55 +0000 en hourly 1 https://wordpress.org/?v=4.9.8 Twenty Minute Fitness brings you the latest and best news and advice in nutrition, health, weight loss and digital health in less than 20 minutes! Proudly produced in California by Shape. Shape clean Shape martin@kessler.io martin@kessler.io (Shape) Twenty Minute Fitness 20 Minute Fitness Podcast http://media.blubrry.com/shape/shape-cast.s3-us-west-2.amazonaws.com/img/Podcast-Cover-Artv4.png https://shapescale.com/blog martin@shapescale.com San Francisco, CA Weekly Everything You Need To Know About Hormones & Fitness https://shapescale.com/blog/20-minute-fitness-podcast/everything-you-need-to-know-about-hormones-fitness/ Wed, 15 Aug 2018 04:45:50 +0000 https://shapescale.com/blog/?p=6894 On this episode of 20 Minute Fitness Charlie takes a look at a number of hormones and their effects on our body’s health and fitness. Hormones play a part in a number of physiological reactions in the body including energy metabolism, tissue growth, and hydration levels. n this episode of 20 Minute Fitness Charlie takes a look at a number of hormones and their effects on our body’s health and fitness. Hormones play a part in a number of physiological reactions in the body including energy metabolism, tissue growth, and hydration levels, so we can begin to see how important they really are.

So sit back, relax and enjoy this deep dive into hormones and fitness.

Three Things You Will Learn

1.) Deciphering The Difference of Hormones

We first discuss the 3 major classifications of hormones, those being steroids, peptides, and amines before moving onto looking at a few hormones in more depth.

2.) Cracking The Code Of Testosterone

Testosterone is most frequently associated with men and many “gym bros” will tell you that the more testosterone you have the more muscle you can gain. Although it is true that testosterone is responsible for muscle protein resynthesis and the repair of damaged muscle tissue as seen in the study Effect of testosterone on muscle mass and muscle protein synthesis, it is not the full story.

Science-Backed Tips That Will Enhance Your Muscle Recovery

Charles R Drew published a study of the effects of testosterone on healthy young men. They found higher testosterone levels did lead to increased muscle mass but not nearly as much as one might expect. In fact, a statistically significant increase in muscle growth was not actually seen until testosterone levels were 20-30% above the normal range.

3.) Hacking Your Adrenaline

We also take a look at adrenaline and how this hormone when secreted into the bloodstream can heighten our abilities by expanding our blood vessels. This then allows more blood to run to the brain increasing alertness. Finally, we discuss cortisol, human growth hormone (HGH) and Oestrogen ad we look at the various effects these hormones have on our health and fitness.

]]>
Learn about the different hormon classifications and what role they play in fitness.
So sit back, relax and enjoy this deep dive into hormones and fitness.


Three Things You Will Learn
1.) Deciphering The Difference of Hormones
We first discuss the 3 major classifications of hormones, those being steroids, peptides, and amines before moving onto looking at a few hormones in more depth.
2.) Cracking The Code Of Testosterone
Testosterone is most frequently associated with men and many “gym bros” will tell you that the more testosterone you have the more muscle you can gain. Although it is true that testosterone is responsible for muscle protein resynthesis and the repair of damaged muscle tissue as seen in the study Effect of testosterone on muscle mass and muscle protein synthesis, it is not the full story.
Science-Backed Tips That Will Enhance Your Muscle Recovery
Charles R Drew published a study of the effects of testosterone on healthy young men. They found higher testosterone levels did lead to increased muscle mass but not nearly as much as one might expect. In fact, a statistically significant increase in muscle growth was not actually seen until testosterone levels were 20-30% above the normal range.
3.) Hacking Your Adrenaline
We also take a look at adrenaline and how this hormone when secreted into the bloodstream can heighten our abilities by expanding our blood vessels. This then allows more blood to run to the brain increasing alertness. Finally, we discuss cortisol, human growth hormone (HGH) and Oestrogen ad we look at the various effects these hormones have on our health and fitness.

]]>
Shape clean 21:49
How To Unlock Your Physical Limits Interview with Jennifer Pharr Davis https://shapescale.com/blog/20-minute-fitness-podcast/how-to-unlock-your-physical-limits-interview-with-jennifer-pharr-davis/ Wed, 08 Aug 2018 00:35:59 +0000 https://shapescale.com/blog/?p=6942 n this episode of 20 Minute Fitness we had the amazing opportunity to chat with ultra trail runner, Jennifer Davis! In 2011, Jennifer covered the 2,185-mile Appalachian Trail in forty-six days, eleven hours, and twenty minutes, maintaining a remarkable average of forty-seven miles per day. By doing this, she claimed the overall (male or female) fastest known time on the “A.T.” and became the first woman to set the mark. She has recently come out with a book accurately titled 'The Pursuit of Endurance'. Where Jennifer reveals the secrets and habits behind endurance as she chronicles her incredible accomplishments in the world of endurance hiking, backpacking, and trail running.    Three Things You Will Learn 1.) How To Train To Run 45 Miles A Day For 40 Days We are 99% positive Jennifer Pharr Davis is superhuman. Running the unrelenting path of the Appalachian Trail in 46 days is nothing short of spectacular. However, she didn't get there without training. Listen in on she prepared for such a grueling trek. The Best Hiking Apps To Use This Weekend 2.) How To Beat The Odds and Finish The Appalachian Trail Only about 1 in 4 hikers actually finish their attempt of the Appalachian Trail. Find out how you can beat the odds and prepare yourself to finish and enjoy your time on the trail! 3.) Find Out The Best Advice This Running Pro Has Received Having trained and done many years of trail running, hiking, and adventuring Jennifer has seen the many sides of trail running. Listen to what the best advice she has received in her career running through the wild. 45-Minute Interview With Jennifer Pharr Davis  We are very excited to announce we have partnered with Breaker, the social podcasting app! We will be releasing exclusive content to Breaker, starting off with an extended 45-minute interview with Jennifer! You can find this exclusive episode here or click the Breaker icon below.  Three Extra Things You Will Learn In The Extended Interview 1.) Where Are The Best National Park Hikes In The US In this extended interview, Jennifer reveals the best-hidden hiking spots across the United States. Having hiked in every single state, she may just be the best person to ask. 2.) World Hiker's Favorite Trails Globally She also reveals her favorite trails globally, including a hidden Icelandic hike that can't be missed. 3.) Backpacking With Two Babies And Husband Included in this episode is Jennifer recounting the time she, her husband, and two little children embarked on 1,175 miles of North Carolina hiking on the Mountain to Sea Trail. If you would like to hear how infants, a marriage, and a rural hiking trail mix, listen on!   n this episode of 20 Minute Fitness we had the amazing opportunity to chat with ultra trail runner, Jennifer Davis! In 2011, Jennifer covered the 2,185-mile Appalachian Trail in forty-six days, eleven hours, and twenty minutes, maintaining a remarkable average of forty-seven miles per day. By doing this, she claimed the overall (male or female) fastest known time on the “A.T.” and became the first woman to set the mark.

She has recently come out with a book accurately titled ‘The Pursuit of Endurance’. Where Jennifer reveals the secrets and habits behind endurance as she chronicles her incredible accomplishments in the world of endurance hiking, backpacking, and trail running. 

Three Things You Will Learn

1.) How To Train To Run 45 Miles A Day For 40 Days

We are 99% positive Jennifer Pharr Davis is superhuman. Running the unrelenting path of the Appalachian Trail in 46 days is nothing short of spectacular. However, she didn’t get there without training. Listen in on she prepared for such a grueling trek.

The Best Hiking Apps To Use This Weekend

2.) How To Beat The Odds and Finish The Appalachian Trail

Only about 1 in 4 hikers actually finish their attempt of the Appalachian Trail. Find out how you can beat the odds and prepare yourself to finish and enjoy your time on the trail!

3.) Find Out The Best Advice This Running Pro Has Received

Having trained and done many years of trail running, hiking, and adventuring Jennifer has seen the many sides of trail running. Listen to what the best advice she has received in her career running through the wild.

Extended Interview with Jennifer Phar Davis

45-Minute Interview With Jennifer Pharr Davis 

We are very excited to announce we have partnered with Breaker, the social podcasting app! We will be releasing exclusive content to Breaker, starting off with an extended 45-minute interview with Jennifer! You can find this exclusive episode here or click the Breaker icon below. 
Extended Breaker Interview Jennifer Pharr Davis

Three Extra Things You Will Learn In The Extended Interview

1.) Where Are The Best National Park Hikes In The US

In this extended interview, Jennifer reveals the best-hidden hiking spots across the United States. Having hiked in every single state, she may just be the best person to ask.

2.) World Hiker’s Favorite Trails Globally

She also reveals her favorite trails globally, including a hidden Icelandic hike that can’t be missed.

3.) Backpacking With Two Babies And Husband

Included in this episode is Jennifer recounting the time she, her husband, and two little children embarked on 1,175 miles of North Carolina hiking on the Mountain to Sea Trail. If you would like to hear how infants, a marriage, and a rural hiking trail mix, listen on!

]]>
Learn how Jennifer has overcome the 2,185-mile Appalachian Trail in just 46 days! She has recently come out with a book accurately titled 'The Pursuit of Endurance'. Where Jennifer reveals the secrets and habits behind endurance as she chronicles her incredible accomplishments in the world of endurance hiking, backpacking, and trail running. 
 
Three Things You Will Learn
1.) How To Train To Run 45 Miles A Day For 40 Days
We are 99% positive Jennifer Pharr Davis is superhuman. Running the unrelenting path of the Appalachian Trail in 46 days is nothing short of spectacular. However, she didn't get there without training. Listen in on she prepared for such a grueling trek.
The Best Hiking Apps To Use This Weekend
2.) How To Beat The Odds and Finish The Appalachian Trail
Only about 1 in 4 hikers actually finish their attempt of the Appalachian Trail. Find out how you can beat the odds and prepare yourself to finish and enjoy your time on the trail!
3.) Find Out The Best Advice This Running Pro Has Received
Having trained and done many years of trail running, hiking, and adventuring Jennifer has seen the many sides of trail running. Listen to what the best advice she has received in her career running through the wild.

45-Minute Interview With Jennifer Pharr Davis 


We are very excited to announce we have partnered with Breaker, the social podcasting app! We will be releasing exclusive content to Breaker, starting off with an extended 45-minute interview with Jennifer! You can find this exclusive episode here or click the Breaker icon below. 

Three Extra Things You Will Learn In The Extended Interview
1.) Where Are The Best National Park Hikes In The US
In this extended interview, Jennifer reveals the best-hidden hiking spots across the United States. Having hiked in every single state, she may just be the best person to ask.
2.) World Hiker's Favorite Trails Globally
She also reveals her favorite trails globally, including a hidden Icelandic hike that can't be missed.
3.) Backpacking With Two Babies And Husband
Included in this episode is Jennifer recounting the time she, her husband, and two little children embarked on 1,175 miles of North Carolina hiking on the Mountain to Sea Trail. If you would like to hear how infants, a marriage, and a rural hiking trail mix, listen on!
 ]]>
Shape clean 21:57
Weight Loss Tips For On The Go and Traveling https://shapescale.com/blog/20-minute-fitness-podcast/weight-loss-tips-for-on-the-go-and-traveling/ Tue, 31 Jul 2018 23:47:54 +0000 https://shapescale.com/blog/?p=6875 Both Lilla and Lesley sit down to talk about the ways that you can keep the weight off while traveling. A common pitfall that many of us run into is losing all of our fitness progress while on holiday so listen on for some helpful weight loss tips for your next vacation.  n this week’s episode of 20 Minute Fitness we welcome a new addition to our team, Lilla! Both Lilla and Lesley sit down to talk about the ways that you can keep the weight off while traveling. A common pitfall that many of us run into is losing all of our fitness progress while on holiday so listen on for some helpful weight loss tips for your next vacation. 

Three Things You Will Learn 

1.) How To Train Without The Gym 

Making it to the gym while you are traveling or on vacation sometimes just isn’t an option. Either you don’t have access to a gym or your schedule just doesn’t allow for it. Lilla brings up some of her HIIT favorite apps to bring on the road with her. Why HIIT? It provides the benefits of a high-intensity workout in a short period of time. Plus, HIIT is known to have lasting calorie burning effects long after you finished your training session. A win all around. For Lilla’s top HIIT App picks click here.  

2.) Making Your Fitness Routine Part Of Your Vacation

However, if carving out time for your fitness routine isn’t in the cards for this trip or vacation Lesley likes to involve fun fitness activities into the travel plans. Utilizing local trails and hikes is a great way to get moving while still exploring. Also, you can check out her top picks for hiking apps to see where the locals hike and hidden adventures here

3.) How Using Your Phone or Hand Can Keep The Calories Down 

It’s a huge bummer to come back from traveling and realized that you may have lost some of your progress. However, this is something that easily avoidable! With the use of apps like Noom with real-life integrated support, it’s easy to adjust your diet while on vacation. Plus, Lilla also has the great tip of using your hand for measurement to practice mindful eating while on the go. You can find a full description on how to do just that here

Thank You To Our Sponsor! 

This episode of 20 Minute Fitness is brought to you by Care/Of Vitamins! Care/Of is a monthly subscription vitamin service made from effective, quality ingredients personally tailored to your exact needs. Care/Of’s fun online quiz makes it so easy to figure out what vitamins and supplements you need! Your subscription box includes individually wrapped packets for easy grab and go and you’ll receive your 30-day supply right to your door. 

For 25% off your first month of personalized Care/Of vitamins, visit takecareof.com and enter code 20FIT. 

20 Minute Fitness $1300 Fitness Gear Giveaway

This summer the 20 Minute Fitness Podcast is putting on summer giveaway! With 14 amazing brands on board, we are so excited to share some of our favorite fitness gear with our amazing audience! From fresh gym gear to exciting newly released tech to new kicks, this giveaway is set to power your summer workout. To enter simply review our podcast on iTunes and send a screenshot of that review to podcast@20minute.fitness. Couldn’t be easier! If you need a little how-to feel free to follow these instructions!

]]>
How to integrate exercise and healthy eating into your next vacation! Three Things You Will Learn 
1.) How To Train Without The Gym 
Making it to the gym while you are traveling or on vacation sometimes just isn't an option. Either you don't have access to a gym or your schedule just doesn't allow for it. Lilla brings up some of her HIIT favorite apps to bring on the road with her. Why HIIT? It provides the benefits of a high-intensity workout in a short period of time. Plus, HIIT is known to have lasting calorie burning effects long after you finished your training session. A win all around. For Lilla's top HIIT App picks click here.  
2.) Making Your Fitness Routine Part Of Your Vacation
However, if carving out time for your fitness routine isn't in the cards for this trip or vacation Lesley likes to involve fun fitness activities into the travel plans. Utilizing local trails and hikes is a great way to get moving while still exploring. Also, you can check out her top picks for hiking apps to see where the locals hike and hidden adventures here
3.) How Using Your Phone or Hand Can Keep The Calories Down 
It's a huge bummer to come back from traveling and realized that you may have lost some of your progress. However, this is something that easily avoidable! With the use of apps like Noom with real-life integrated support, it's easy to adjust your diet while on vacation. Plus, Lilla also has the great tip of using your hand for measurement to practice mindful eating while on the go. You can find a full description on how to do just that here

 
Thank You To Our Sponsor! 
This episode of 20 Minute Fitness is brought to you by Care/Of Vitamins! Care/Of is a monthly subscription vitamin service made from effective, quality ingredients personally tailored to your exact needs. Care/Of's fun online quiz makes it so easy to figure out what vitamins and supplements you need! Your subscription box includes individually wrapped packets for easy grab and go and you'll receive your 30-day supply right to your door. 
For 25% off your first month of personalized Care/Of vitamins, visit takecareof.com and enter code 20FIT. 
20 Minute Fitness $1300 Fitness Gear Giveaway
This summer the 20 Minute Fitness Podcast is putting on summer giveaway! With 14 amazing brands on board, we are so excited to share some of our favorite fitness gear with our amazing audience! From fresh gym gear to exciting newly released tech to new kicks, this giveaway is set to power your summer workout. To enter simply review our podcast on iTunes and send a screenshot of that review to podcast@20minute.fitness. Couldn’t be easier! If you need a little how-to feel free to follow these instructions!]]>
Shape clean 19:58
Can Clean Meat Change The World? Interview with Paul Shapiro https://shapescale.com/blog/20-minute-fitness-podcast/can-clean-meat-change-the-world-interview-with-paul-shapiro/ Mon, 23 Jul 2018 04:59:17 +0000 https://shapescale.com/blog/?p=6854 n this week's episode of 20 Minute Fitness we had the fantastic chance to sit down with clean meat expert, Paul Shapiro! Secrets of Notorious “SuperFoods”: Myths and Facts Paul is a big supporter of the 'Clean Meat' movement and is absolutely chalked full of great information about this new frontier of lab-grown meat.  Shapiro is a four-time TEDx speaker and long-time leader in food sustainability. Shapiro has published hundreds of articles in publications ranging from daily newspapers to academic journals.   Three Things That You Will Learn  1.) What Is Clean Meat?  Clean meat is the name penned for lab-grown meat that is grown from the cell of animals to create actual meat without the slaughter of animals.  2.) Can Clean Meat Be Healthier Than Conventional Meat?  Clean meat isn't just name. Lab-grown meat is made in a process without the removal of organs or waste, meaning that clean meat is at a much lower risk of containing harmful foodborne viruses.  Also, meat grown in this way has much less impact on the environment! Find out more from Paul himself in this episode! 3.) What's The Response To The Sceptics?  Listen to Paul's insightful response to those who say that the production of Clean Meat may be unethical. His response may surprise you!    Thank You To Our Sponsor!  Big thanks to Green Chef! Green Chef is a USDA certified organic company that includes everything you need to easily cook delicious meals that you can feel good about.  With Green Chef, it’s easy to maintain a specialty diet and enjoy exciting new options. Meals plans include Paleo, Vegan, Vegetarian, Keto, Gluten-Free, Omnivore, and Carnivore. Green Chef thinks dinner should be planned around your life, not the other way around. Let Green Chef do the meal planning, grocery shopping, and most of the prep for you week after week.  Get $50 off your first box of Green Chef by going to www.greenchef.us/20fit    n this week’s episode of 20 Minute Fitness we had the fantastic chance to sit down with clean meat expert, Paul Shapiro!

Secrets of Notorious “SuperFoods”: Myths and Facts

Paul is a big supporter of the ‘Clean Meat’ movement and is absolutely chalked full of great information about this new frontier of lab-grown meat.  Shapiro is a four-time TEDx speaker and long-time leader in food sustainability. Shapiro has published hundreds of articles in publications ranging from daily newspapers to academic journals.

Clean Meat

Three Things That You Will Learn 

1.) What Is Clean Meat? 

Clean meat is the name penned for lab-grown meat that is grown from the cell of animals to create actual meat without the slaughter of animals. 

2.) Can Clean Meat Be Healthier Than Conventional Meat? 

Clean meat isn’t just name. Lab-grown meat is made in a process without the removal of organs or waste, meaning that clean meat is at a much lower risk of containing harmful foodborne viruses.  Also, meat grown in this way has much less impact on the environment! Find out more from Paul himself in this episode!

3.) What’s The Response To The Sceptics? 

Listen to Paul’s insightful response to those who say that the production of Clean Meat may be unethical. His response may surprise you! 

 

Thank You To Our Sponsor! 

Big thanks to Green Chef! Green Chef is a USDA certified organic company that includes everything you need to easily cook delicious meals that you can feel good about.  With Green Chef, it’s easy to maintain a specialty diet and enjoy exciting new options. Meals plans include Paleo, Vegan, Vegetarian, Keto, Gluten-Free, Omnivore, and Carnivore. Green Chef thinks dinner should be planned around your life, not the other way around. Let Green Chef do the meal planning, grocery shopping, and most of the prep for you week after week. 

Get $50 off your first box of Green Chef by going to www.greenchef.us/20fit 

]]>
Can Clean Meat Change The World? Interview with Paul Shapiro — 20 Minute Fitness #037 Secrets of Notorious “SuperFoods”: Myths and Facts
Paul is a big supporter of the 'Clean Meat' movement and is absolutely chalked full of great information about this new frontier of lab-grown meat.  Shapiro is a four-time TEDx speaker and long-time leader in food sustainability. Shapiro has published hundreds of articles in publications ranging from daily newspapers to academic journals.
 

Three Things That You Will Learn 
1.) What Is Clean Meat? 
Clean meat is the name penned for lab-grown meat that is grown from the cell of animals to create actual meat without the slaughter of animals. 
2.) Can Clean Meat Be Healthier Than Conventional Meat? 
Clean meat isn't just name. Lab-grown meat is made in a process without the removal of organs or waste, meaning that clean meat is at a much lower risk of containing harmful foodborne viruses.  Also, meat grown in this way has much less impact on the environment! Find out more from Paul himself in this episode!
3.) What's The Response To The Sceptics? 
Listen to Paul's insightful response to those who say that the production of Clean Meat may be unethical. His response may surprise you! 
 
Thank You To Our Sponsor! 
Big thanks to Green Chef! Green Chef is a USDA certified organic company that includes everything you need to easily cook delicious meals that you can feel good about.  With Green Chef, it’s easy to maintain a specialty diet and enjoy exciting new options. Meals plans include Paleo, Vegan, Vegetarian, Keto, Gluten-Free, Omnivore, and Carnivore. Green Chef thinks dinner should be planned around your life, not the other way around. Let Green Chef do the meal planning, grocery shopping, and most of the prep for you week after week. 
Get $50 off your first box of Green Chef by going to www.greenchef.us/20fit 
 ]]>
Shape clean 19:14
Aging Well Vs. Getting Older: Interview with Jenn “JZ” Zerling https://shapescale.com/blog/20-minute-fitness-podcast/aging-well-vs-getting-older-interview-with-jenn-jz-zerling/ Tue, 17 Jul 2018 02:59:20 +0000 https://shapescale.com/blog/?p=6850 On this week's episode of 20 Minute Fitness we have a very exciting guest, Jenn "JZ" Zerling! She is the author of Breaking the Chains of Obesity: 107 Tools and an Age Management expert. Learn all about the difference between aging well vs. getting older! n this week’s episode of 20 Minute Fitness we have a very exciting guest, Jenn “JZ” Zerling! She is the author of Breaking the Chains of Obesity: 107 Tools and an Age Management expert. She also has a fantastic podcast called Fit Because! We had the pleasure of sitting down with JZ and talking about the difference between getting older and aging well. JZ has a ton of great tips and amazing advice on how everyone can age better. 

Enjoy!

Things You Will Learn 

1.) What Is The Difference Between Aging Well vs. Getting Older? 

JZ being an Age Management Expert provided some great insight into how we can take charge of our aging process. Learn about the three factors that are the biggest contributors to aging well vs. feeling like you’ve gotten older. 

How Your Body Changes When You Start Eating Healthy 

2.) Why Stressing Less Could Be The Key To Losing Weight 

One of those factors that we talked about above is stress. So how big of a role does stress play in our ability to lead long, healthy lives? Listen on to hear JZ’s take! 

3.) How Big Of A Role Do Genetics Play? 

Although genetics can play a big role in the game of health, you do have the ability to work with your genetics to lead your ultimate healthy lifestyle. Find out how in this episode! 

]]>
Learn all about the difference between aging well vs. getting older! Breaking the Chains of Obesity: 107 Tools and an Age Management expert. She also has a fantastic podcast called Fit Because! We had the pleasure of sitting down with JZ and talking about the difference between getting older and aging well. JZ has a ton of great tips and amazing advice on how everyone can age better. 
Enjoy!

Things You Will Learn 
1.) What Is The Difference Between Aging Well vs. Getting Older? 
JZ being an Age Management Expert provided some great insight into how we can take charge of our aging process. Learn about the three factors that are the biggest contributors to aging well vs. feeling like you've gotten older. 
How Your Body Changes When You Start Eating Healthy 
2.) Why Stressing Less Could Be The Key To Losing Weight 
One of those factors that we talked about above is stress. So how big of a role does stress play in our ability to lead long, healthy lives? Listen on to hear JZ's take! 
3.) How Big Of A Role Do Genetics Play? 
Although genetics can play a big role in the game of health, you do have the ability to work with your genetics to lead your ultimate healthy lifestyle. Find out how in this episode! 
]]>
Shape clean 26:08
Secrets of Notorious “SuperFoods”: Myths and Facts https://shapescale.com/blog/20-minute-fitness-podcast/secrets-of-notorious-superfoods-myths-and-facts/ Fri, 06 Jul 2018 18:47:01 +0000 https://shapescale.com/blog/?p=6800 n this week's episode of 20 Minute Fitness we are diving into the myths, legends, and facts behind "superfoods". We've all heard of them. Whether on the cover of a magazine, the label of supplement, the talk of "medical" shows like Dr. Oz. However, the question remains can foods actually be super?  10 Micronutrients To Super Charge Your Fitness  Tune into to listen to a rundown of the most acclaimed superfoods from avocados, to kale, to goji, to fish. Also, find out if any of those heavy hitters live up to the hype. We go through the actual nutritional "bang for your buck" value of each food. Determining whether or not it truly deserves the title of superfood.  Enjoy!  Three Things That You Will Learn 1.) What Categorizes a Superfood  Since a superfood is not a scientific term we had to make a little make-shift definition. Essentially, determining a superfood to be something that has off the charts nutritional value. Very scientific, we know.   2.) The "It" List of Superfoods Fame  With an idea of a superfood is in mind, we go down the heavy hitters of the superfood realm. Comparing the proposed benefits (read: snake oil) that have been touted for a couple of years now to the actual dietary value of foods like avocados and coconut water.  Also, we do get into the nitty-gritty of whether it's nutritionally worth it to choke down a kale salad. If you're interested in finding out the answer press play!  2.) The Do's and Don'ts of Making a Proper Smoothie A little bonus topic that we thought we would throw in here is the topic of smoothies. More specifically the question of whether emulsifying your food leaves you better off. To find out the deal: are they sugar, carb-bombs or a health miracle in liquid form? Listen to get the scoop.  20 Minute Fitness Podcast Summer Giveaway! The podcast is hosting an amazing summer giveaway valued at $1300! With brands like Hydro Flask, Krave Jerky, Rhone Apparel, WHOOP Fitness Tracking, and many more! All you have to do is review the podcast! Click the link to find out more! [powerpress_subcribe]  n this week’s episode of 20 Minute Fitness we are diving into the myths, legends, and facts behind “superfoods”. We’ve all heard of them. Whether on the cover of a magazine, the label of supplement, the talk of “medical” shows like Dr. Oz. However, the question remains can foods actually be super? 

10 Micronutrients To Super Charge Your Fitness 

Tune into to listen to a rundown of the most acclaimed superfoods from avocados, to kale, to goji, to fish. Also, find out if any of those heavy hitters live up to the hype. We go through the actual nutritional “bang for your buck” value of each food. Determining whether or not it truly deserves the title of superfood. 

Enjoy! 

Three Things That You Will Learn

1.) What Categorizes a Superfood 

Since a superfood is not a scientific term we had to make a little make-shift definition. Essentially, determining a superfood to be something that has off the charts nutritional value. Very scientific, we know.  

2.) The “It” List of Superfoods Fame 

With an idea of a superfood is in mind, we go down the heavy hitters of the superfood realm. Comparing the proposed benefits (read: snake oil) that have been touted for a couple of years now to the actual dietary value of foods like avocados and coconut water.  Also, we do get into the nitty-gritty of whether it’s nutritionally worth it to choke down a kale salad. If you’re interested in finding out the answer press play! 

2.) The Do’s and Don’ts of Making a Proper Smoothie

A little bonus topic that we thought we would throw in here is the topic of smoothies. More specifically the question of whether emulsifying your food leaves you better off. To find out the deal: are they sugar, carb-bombs or a health miracle in liquid form? Listen to get the scoop. 

20 Minute Fitness Podcast Summer Giveaway!

The podcast is hosting an amazing summer giveaway valued at $1300! With brands like Hydro Flask, Krave Jerky, Rhone Apparel, WHOOP Fitness Tracking, and many more! All you have to do is review the podcast! Click the link to find out more!

[powerpress_subcribe] 

]]>
Can foods can be super? A closer look at avocados, coconuts, goji berries and many more.
10 Micronutrients To Super Charge Your Fitness 

Tune into to listen to a rundown of the most acclaimed superfoods from avocados, to kale, to goji, to fish. Also, find out if any of those heavy hitters live up to the hype. We go through the actual nutritional "bang for your buck" value of each food. Determining whether or not it truly deserves the title of superfood. 

Enjoy! 



Three Things That You Will Learn

1.) What Categorizes a Superfood 

Since a superfood is not a scientific term we had to make a little make-shift definition. Essentially, determining a superfood to be something that has off the charts nutritional value. Very scientific, we know.  

2.) The "It" List of Superfoods Fame 

With an idea of a superfood is in mind, we go down the heavy hitters of the superfood realm. Comparing the proposed benefits (read: snake oil) that have been touted for a couple of years now to the actual dietary value of foods like avocados and coconut water.  Also, we do get into the nitty-gritty of whether it's nutritionally worth it to choke down a kale salad. If you're interested in finding out the answer press play! 

2.) The Do's and Don'ts of Making a Proper Smoothie

A little bonus topic that we thought we would throw in here is the topic of smoothies. More specifically the question of whether emulsifying your food leaves you better off. To find out the deal: are they sugar, carb-bombs or a health miracle in liquid form? Listen to get the scoop. 

20 Minute Fitness Podcast Summer Giveaway!

The podcast is hosting an amazing summer giveaway valued at $1300! With brands like Hydro Flask, Krave Jerky, Rhone Apparel, WHOOP Fitness Tracking, and many more! All you have to do is review the podcast! Click the link to find out more!

[powerpress_subcribe] ]]>
Shape clean 18:37
Transformation In a Jail Cell: Coss Marte’s Inspiring Story of Sheer Will https://shapescale.com/blog/20-minute-fitness-podcast/coss-marte-interview-about-prison-weight-loss-transformation/ Thu, 28 Jun 2018 03:10:53 +0000 https://shapescale.com/blog/?p=6721 At the age of twenty-three, Coss got caught up in the law and was sentenced to seven years in prison. At the time of his sentencing, he weighed 230 pounds and was given the prognosis that he may die before his release date. Learn more in this episode of 20 Minute Fitness! t the age of just nineteen, Coss found himself to be a drug kingpin in Manhattan’s Lower East Side.  At the age of twenty-three, Coss got caught up in the law and was sentenced to seven years in prison. At the time of his sentencing, he weighed 230 pounds and was given the prognosis that he may die before his release date. 

Coss Marte

In a nine by six jail cell Coss began his weight loss journey. In creating a routine of simple bodyweight only movements Coss managed to lose seventy pounds over six months. During his time in prison, he also helped other inmates lose weight as well. By the time he was released 

Now that he’s out of prison,  Coss Marte is still working out, only not alone. He is the founder of Coss Athletics, an exercise program he markets as “prison style.”

With his studio ConBody based in the same New York neighborhood he grew up, Coss has taken his training program to new heights. Also, Coss has a new book of the same name where you can learn his no BS fitness method. The only thing you need: sheer will. 

Things You Will Learn

1.) A Regime That Doesn’t Discriminate 

A big reason why the ConBody method has experienced so much success is because it can be done by anybody. Regardless of current physical ability or economic status, the ConBody Method is as clean cut of an approach as you can get. Hear more about what Coss has to say about his own journey to fitness. 

2.) Sticking With The Essentials 

In all honesty, fitness has become a bit complicated. With advice ranging from working out at specific times, eating specific things, sleeping a specific amount. It’s become a little…much. However, stories like Coss’ have proven that sometimes you don’t need all the bells and whistles. Sometimes you just need your body and the will to change it. Learn about what keeps Coss motivation up and how he turned it into an empire. 

3.) Keepin’ It Simple 

In terms of keeping it simple, the ConBody method could not be more to the point. Find out how you can transform your body with no equipment and see results. 

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Coss Marte is the living proof that getting fit doesn't require a huge budget or expensive gym membership!
In a nine by six jail cell Coss began his weight loss journey. In creating a routine of simple bodyweight only movements Coss managed to lose seventy pounds over six months. During his time in prison, he also helped other inmates lose weight as well. By the time he was released 
Now that he's out of prison,  Coss Marte is still working out, only not alone. He is the founder of Coss Athletics, an exercise program he markets as "prison style."
With his studio ConBody based in the same New York neighborhood he grew up, Coss has taken his training program to new heights. Also, Coss has a new book of the same name where you can learn his no BS fitness method. The only thing you need: sheer will. 

Things You Will Learn
1.) A Regime That Doesn't Discriminate 
A big reason why the ConBody method has experienced so much success is because it can be done by anybody. Regardless of current physical ability or economic status, the ConBody Method is as clean cut of an approach as you can get. Hear more about what Coss has to say about his own journey to fitness. 
2.) Sticking With The Essentials 
In all honesty, fitness has become a bit complicated. With advice ranging from working out at specific times, eating specific things, sleeping a specific amount. It's become a little...much. However, stories like Coss' have proven that sometimes you don't need all the bells and whistles. Sometimes you just need your body and the will to change it. Learn about what keeps Coss motivation up and how he turned it into an empire. 
3.) Keepin' It Simple 
In terms of keeping it simple, the ConBody method could not be more to the point. Find out how you can transform your body with no equipment and see results. 
 ]]>
Shape clean 18:17
What Is Biohacking? The Basics & Simple Tips https://shapescale.com/blog/20-minute-fitness-podcast/what-is-biohacking-the-basics-simple-tips/ Fri, 22 Jun 2018 02:14:28 +0000 https://shapescale.com/blog/?p=6709 Well, biohacking isn't actually rewiring the circuits in your brain. Biohacking is the process of making changes to your lifestyle in order to ‘hack’ your body’s biology and feel at your personal best. ou don’t have a mainframe or a motherboard…so how could your body possibly be hacked? Well, biohacking isn’t actually rewiring the circuits in your brain. Biohacking is the process of making changes to your lifestyle in order to ‘hack’ your body’s biology and feel at your personal best.

How Your Body Changes Once You Start Eating Healthy 

Really it goes along the same lines as the age-old thought of everything we put into our bodies – foods, thoughts, and movement can affect our behavior. Biohacking yourself will boost your energy levels, allows you to feel more productive and become the best possible version of yourself. 

That’s why in this week’s episode of 20 Minute Fitness we break down some of the basics of bio hacking. 

Three Things You Will Learn 

1.) I’m Not A Robot…So How Can I Be Hacked? 

Biohacking is really just a fancy way of saying being a little extra mindful of your body. What you put into it. How much sleep you get. How you move it. It can all be “biohacked”.  In this episode, we break down some of the most popular hacks used by the most popular hackers including Dave Asprey and Ben Greenfield. 

2.) Sleep Like a Baby (Or A BioHacker) 

Sleep. It’s a fine balance between binging a series into the late hours of the night to oversleeping and feeling groggy all morning. So how do we get our sleep back in sync? Well according to some dedicated hackers and science you can get your circadian rhythm back to the norm with light! Or rather the manipulation of light. Intrigued? Listen on to find out more! 

3.) It’s All About The Fat 

Carbs are out and fat is in. However, it turns out that this nutrition flip may not be just a trend. In fact with some heavy hitting science behind it, fat focused diets (like the Keto diet) may just be here to stay. This is considered a hack because the increase in healthy fat and the decrease in carb intake causes your body to run off a secondary form of energy. A back generator if you will. This secondary source of energy is quite the fat burner. Find out how to torch that body fat with some healthy fat in this episode! 

]]>
Well, biohacking isn't actually rewiring the circuits in your brain. Biohacking is the process of making changes to your lifestyle in order to ‘hack’ your body’s biology and feel at your personal best. How Your Body Changes Once You Start Eating Healthy 
Really it goes along the same lines as the age-old thought of everything we put into our bodies – foods, thoughts, and movement can affect our behavior. Biohacking yourself will boost your energy levels, allows you to feel more productive and become the best possible version of yourself. 
That's why in this week's episode of 20 Minute Fitness we break down some of the basics of bio hacking. 
Three Things You Will Learn 
1.) I'm Not A Robot...So How Can I Be Hacked? 
Biohacking is really just a fancy way of saying being a little extra mindful of your body. What you put into it. How much sleep you get. How you move it. It can all be "biohacked".  In this episode, we break down some of the most popular hacks used by the most popular hackers including Dave Asprey and Ben Greenfield. 
2.) Sleep Like a Baby (Or A BioHacker) 
Sleep. It's a fine balance between binging a series into the late hours of the night to oversleeping and feeling groggy all morning. So how do we get our sleep back in sync? Well according to some dedicated hackers and science you can get your circadian rhythm back to the norm with light! Or rather the manipulation of light. Intrigued? Listen on to find out more! 
3.) It's All About The Fat 
Carbs are out and fat is in. However, it turns out that this nutrition flip may not be just a trend. In fact with some heavy hitting science behind it, fat focused diets (like the Keto diet) may just be here to stay. This is considered a hack because the increase in healthy fat and the decrease in carb intake causes your body to run off a secondary form of energy. A back generator if you will. This secondary source of energy is quite the fat burner. Find out how to torch that body fat with some healthy fat in this episode! 

 ]]>
Shape clean 19:34
This Is How You Overcome Your Fears And Be A Great Athlete https://shapescale.com/blog/20-minute-fitness-podcast/interview-with-simon-marshall-how-athletes-overcome-fear/ Thu, 14 Jun 2018 19:15:36 +0000 https://shapescale.com/blog/?p=6696 Simon is an expert in exercise and health with a focus on changing people’s behavior. But in case scientific articles in your spare time isn't your number one hobby Simon and his wife, wrote a book called The Brave Athlete: Calm The F**k Down and Rise To The Occasion. On this week’s episode of 20 Minute Fitness we have a very exciting guest, Simon Marshall! 

Simon is an expert in exercise and health with a focus on changing people’s behavior. He really is an expert because he has published over 80 scientific articles and book chapters about the science of health behavior change. But in case scientific articles in your spare time isn’t your number one hobby Simon and his wife, wrote a book called The Brave Athlete: Calm The F**k Down and Rise To The Occasion. Essentially, it’s a guide on dissecting the feels of nerves, anxiousness, stress, whatever you want to call it and learning how to manage those feelings in a way that will help you well calm the eff down and rise to the occasion. 

The Brave Heart Athlete

Find Out More About The Brave Athlete Here 

Three Things You Will Learn 

1.) How To Conquer Nerves 

We all are familiar with the jitteriness of last-minute nerves rumbling in our stomach.  Nervousness can exist on and off the track, court, or gym. However, the way that we deal with them is largely the same. In this episode, Simon talks about strategies to cope with those nerves whether they are before a big race or a big presentation. 

2.) Get Your Anxiety To Work For You 

There’s a saying that nervousness and excitement are the same emotion, it just depends on how we interpret it. Listen to Simon’s take on getting your anxiety to work in your favor! Listen on to learn more! 

3.) Becoming A Brave Athlete  

Everybody experiences anxiety and nerves, even the pros! Although it may seem like they have nerves of steel, they are really just like us. So how do they do it? Find out in this week’s episode!  

Check out: 25 of The Best Fitness Podcasts of 2018 

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Author of the Brave Athlete, Simon Marshall, dissects stress and anxiety and how seasoned athletes deal with it. Simon is an expert in exercise and health with a focus on changing people’s behavior. He really is an expert because he has published over 80 scientific articles and book chapters about the science of health behavior change. But in case scientific articles in your spare time isn't your number one hobby Simon and his wife, wrote a book called The Brave Athlete: Calm The F**k Down and Rise To The Occasion. Essentially, it's a guide on dissecting the feels of nerves, anxiousness, stress, whatever you want to call it and learning how to manage those feelings in a way that will help you well calm the eff down and rise to the occasion. 


Find Out More About The Brave Athlete Here 
Three Things You Will Learn 
1.) How To Conquer Nerves 
We all are familiar with the jitteriness of last-minute nerves rumbling in our stomach.  Nervousness can exist on and off the track, court, or gym. However, the way that we deal with them is largely the same. In this episode, Simon talks about strategies to cope with those nerves whether they are before a big race or a big presentation. 
2.) Get Your Anxiety To Work For You 
There's a saying that nervousness and excitement are the same emotion, it just depends on how we interpret it. Listen to Simon's take on getting your anxiety to work in your favor! Listen on to learn more! 
3.) Becoming A Brave Athlete  
Everybody experiences anxiety and nerves, even the pros! Although it may seem like they have nerves of steel, they are really just like us. So how do they do it? Find out in this week's episode!  
Check out: 25 of The Best Fitness Podcasts of 2018 
 ]]>
Shape clean 18:57
How To Set Effective Fitness Goals https://shapescale.com/blog/20-minute-fitness-podcast/how-to-set-effective-fitness-goals/ Fri, 08 Jun 2018 19:50:08 +0000 https://shapescale.com/blog/?p=6622 We discuss how to set effective goals for fitness. We explore the SMART goal setting approach. This encompasses making sure your goals are Specific, Measurable, Attainable, Relevant and Timely. Also, we explore these factors in great depth and you will learn what is really meant by each letter of the acronym. In this episode of 20-minute fitness, we discuss how to set effective fitness goals. We explore the SMART goal setting approach. This encompasses making sure your goals are Specific, Measurable, Attainable, Relevant and Timely. Also, we explore these factors in great depth and you will learn what is really meant by each letter of the acronym.

6 Ways To Smash A Stubborn Plateau

We really hope you enjoy this podcast episode!

Three Things You Will Learn

1.) Being SMART Ain’t That Hard

You know the saying having a specific, measurable, attainable, relevant and timely is just smart. So how can use the SMART goal setting method specifically for you? In this episode, Charlie talks about how you can tailor this method to suit your next fitness goal.

2.) Attainability, Attainability, Attainability

Like location is to realty, attainability is to goals. It’s a make or break factor. A factor I am sure you know is one of the hardest components of fitness. Hear what Nike Trainer Jason Leobig has to say about keeping your accountability.

3.) The Strategy of Effective Goals

It is not only important to know how to set effective goals but it is equally as important to have strategies in place to help you stay motivated and stick to those goals. We mention a number of different factors that can help you stay on track and work towards your target.

Spell It Out S.M.A.R.T.

Specific, what does this mean? It means ensuring that your goals are not ambiguous and making sure that they give you a real direction. Saying that you want to lose weight really sets no plan of action in place, but saying that you want to get down to 12% body fat allows you to track your progress and work towards a specific and quantified number. This will keep you more motivated as you work towards your target.

Make Yourself Accountable

We also talk about how to recognize what a realistic and attainable goal is, for your body. Jason Loebig, a Nike Trainer, tells the publication SELF “While it can be helpful to set big-picture goals in the long-term, you need a more achievable goal on the horizon to keep you on track. You want to start small and see early wins, which encourages long-term consistency,”. From this we can see that it is better to set shorter, milestones as this will help keep your goals more realistic.

Have A Good Strategy

Livestrong recommends referring to the Center for Disease Control’s guidelines on the types and amount of activity a healthy adult should participate in.

It is not only important to know how to set effective goals but it is equally as important to have strategies in place to help you stay motivated and stick to those goals. We mention a number of different factors that can help you stay on track and work towards your target. These include finding your “why”, the specific reason why you want to attain your goal, that goes deeper than a superficial explanation. Regular exercise and keeping fit and healthy can release endorphins that make you feel great and help reduce stress levels by lowering cortisol. Fitting exercise around your schedule is important, I work out at 5:30 to work on my own podcast, Incrementum in the evenings.

]]>
Having great goals is the first step to succeed, but how do you know you're hitting the right milestones? 6 Ways To Smash A Stubborn Plateau
We really hope you enjoy this podcast episode!
Three Things You Will Learn
1.) Being SMART Ain't That Hard
You know the saying having a specific, measurable, attainable, relevant and timely is just smart. So how can use the SMART goal setting method specifically for you? In this episode, Charlie talks about how you can tailor this method to suit your next fitness goal.
2.) Attainability, Attainability, Attainability
Like location is to realty, attainability is to goals. It's a make or break factor. A factor I am sure you know is one of the hardest components of fitness. Hear what Nike Trainer Jason Leobig has to say about keeping your accountability.
3.) The Strategy of Effective Goals
It is not only important to know how to set effective goals but it is equally as important to have strategies in place to help you stay motivated and stick to those goals. We mention a number of different factors that can help you stay on track and work towards your target.


Spell It Out S.M.A.R.T.
Specific, what does this mean? It means ensuring that your goals are not ambiguous and making sure that they give you a real direction. Saying that you want to lose weight really sets no plan of action in place, but saying that you want to get down to 12% body fat allows you to track your progress and work towards a specific and quantified number. This will keep you more motivated as you work towards your target.
Make Yourself Accountable
We also talk about how to recognize what a realistic and attainable goal is, for your body. Jason Loebig, a Nike Trainer, tells the publication SELF “While it can be helpful to set big-picture goals in the long-term, you need a more achievable goal on the horizon to keep you on track. You want to start small and see early wins, which encourages long-term consistency,". From this we can see that it is better to set shorter, milestones as this will help keep your goals more realistic.
Have A Good Strategy
Livestrong recommends referring to the Center for Disease Control's guidelines on the types and amount of activity a healthy adult should participate in.
It is not only important to know how to set effective goals but it is equally as important to have strategies in place to help you stay motivated and stick to those goals. We mention a number of different factors that can help you stay on track and work towards your target. These include finding your “why”, the specific reason why you want to attain your goal, that goes deeper than a superficial explanation. Regular exercise and keeping fit and healthy can release endorphins that make you feel great and help reduce stress levels by lowering cortisol. Fitting exercise around your schedule is important, I work out at 5:30 to work on my own podcast, Incrementum in the evenings.]]>
Shape clean 19:53