Afleveringen
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Youâve probably heard it before: "Abs are made in the kitchen."
But what does that really mean? No matter how many workouts you do, if your nutrition isnât dialed in, you wonât see the results you want.
In this episode, we break down:
Why exercise alone isnât enough for fat lossHow your diet impacts muscle definition and overall healthThe biggest nutrition mistakes that hold people backSimple, sustainable changes to help you fuel your body for successIf youâve been grinding in the gym but arenât seeing the progress you expected, your diet might be the missing piece. Tune in to learn how to make smart nutrition choices without overcomplicating the process.
Challenge: This week, focus on one small nutrition changeâwhether itâs adding more protein, cutting back on processed foods, or drinking more water. Let me know how it goes!
For more simple fitness and nutrition tips, check out my ebook and follow me on Instagram @bustostraining.
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Working Out Once a Week Wonât Cut ItâConsistency Is the Secret Sauce to Results1
If youâre working out once a week and wondering why youâre not seeing results, this episode is for you. The truth is, consistency beats intensity every time. Itâs not about doing moreâitâs about showing up regularly and making fitness a habit.
In this episode, we dive into:
Why once-a-week workouts arenât enough to see real progress The power of consistency and how it compounds over time How to stay consistent, even with a busy schedule Simple, time-efficient workouts that fit into your lifeYou donât need hours in the gym to get results, but you do need to be consistent. Tune in and learn how to make fitness a non-negotiable part of your routine.
Challenge: Pick 2-3 days this week and commit to moving your body, even if itâs just for 15 minutes. Let me know how it goes!
Looking for easy, effective workouts that fit your schedule? Check out my ebook and follow me on Instagram @bustostraining for daily fitness tips.
#ConsistencyIsKey #FitnessHabits #WorkoutRoutine #ProgressNotPerfection #StrengthTraining
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Zijn er afleveringen die ontbreken?
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Are you tired of running on the treadmill just to burn fat? Good newsâyou donât have to. In this episode, we break down the biggest cardio myth: running is the only way to lose fat. The truth is, thereâs a more efficient and exciting option that not only burns calories but also builds strengthâkettlebell swings.
Weâll dive into:
Why running isnât the be-all, end-all for fat loss How kettlebell swings torch calories while building lean muscle The secret behind the afterburn effect and how it keeps burning fat even after your workout A simple 15-minute kettlebell routine to get you startedIf youâre ready to break free from boring cardio routines and try a powerful, fat-burning workout, this episode is for you. Tune in and discover why kettlebell swings are the game-changer your fitness routine needs.
Looking for more quick and effective workouts? Check out my ebook and follow me on Instagram @bustostraining for daily fitness tips.
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Podcast Episode Description: "Lifting Weights Wonât Make You BulkyâIt Will Make You Strong, Lean, and Confident"
Are you avoiding strength training because youâre afraid of getting âbulkyâ? Itâs time to bust that myth once and for all! In this episode, I break down why lifting weights wonât turn you into a bodybuilderâbut it will make you stronger, leaner, and more confident.
Weâll cover:
â Why the âbulkyâ fear is a total myth
â How strength training actually helps with fat loss
â The secret to boosting confidence & energy with lifting
â Simple ways to get startedâno gym required!If youâve ever hesitated to pick up a weight, this episode is for you. Get ready to rethink everything you thought you knew about strength training. đȘ
đ„ Challenge: Try adding just two strength sessions this week and let me know how you feel!
đČ DM me your biggest strength training questions on Instagram @bustostraining and check out our ebook https://stan.store/bustostrainingfor more fitness tips!
#StrengthTraining #FitnessMyths #StrongNotBulky
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Time-Efficient Workouts for People with Full-Time Jobs
Lifeâs busy â between work, family, and other responsibilities, finding time for fitness can feel impossible. But hereâs the good news: you donât need endless hours at the gym to stay fit. Efficient workouts tailored to your schedule can help you stay strong, lose weight, and feel energized.
Go for AMRAP or EMOM Workouts
AMRAP (As Many Rounds as Possible) and EMOM (Every Minute on the Minute) routines are perfect for maximizing time. Grab a kettlebell and try a 15-minute AMRAP with exercises like swings, squats, and presses.Strength and Cardio Combo
Combine strength moves with cardio bursts to save time. Think squats followed by jumping jacks or kettlebell deadlifts followed by mountain climbers.Morning Quickies
Set your alarm 20 minutes earlier and crush a short workout before the chaos begins. Youâll boost your metabolism and start your day strong.Lunchtime Power Moves
If mornings arenât your thing, use part of your lunch break for a brisk walk or a 15-minute circuit.Active Family Time
Get the family involved! Go for evening walks, do a quick circuit in the living room, or challenge your kids to a plank contest. -
As we age, maintaining muscle isnât just about looking goodâitâs essential for staying strong, independent, and healthy. After 30, our bodies naturally lose about 3-5% of muscle mass every decade. But hereâs the good news: strength training is your secret weapon to combat this decline!
Strong muscles mean better mobility, improved balance, and reduced risk of injury. Plus, it boosts your metabolism, which helps manage weight and keeps you feeling energized.
Hereâs how to start incorporating strength training into your routine to stay strong and resilient:
You donât need fancy equipment or hours in the gym. Start with your bodyweightâtry squats, push-ups, or planks. Gradually add resistance like kettlebells, dumbbells, or resistance bands as you get stronger.
Prioritize compound exercises that work multiple muscles at once. Moves like kettlebell swings, deadlifts, rows, and lunges are great for building functional strength.
You donât need to lift weights every day. A couple of sessions per week is enough to maintain and build muscle. Be consistent, and youâll notice the difference!
Strength training is about progress, not perfection. Listen to your body, stretch regularly, and ensure youâre getting enough protein to support muscle repair and growth.
If youâre unsure where to start or how to perform exercises safely, working with a personal trainer is a game-changer. They can customize a program that fits your goals, age, and fitness level.
Why Strength Training Matters
1ïžâŁ Start Simple
2ïžâŁ Focus on Big Movements
3ïžâŁ Commit to 2-3 Days a Week
4ïžâŁ Donât Forget Recovery
5ïžâŁ Work with a Trainer
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Start Slow.
Set Realistic Goals.
Find Activities you enjoy.
Prioritize Consistency over Intensity.
Listen to your body.
Get Support.
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How to Prioritize Fitness in a Busy Schedule?
Got a packed day? Fitness can fit in! Hereâs how:
1ïžâŁ Set a timeâMake it non-negotiable. Even 10-15 min counts!2ïžâŁ Morning movesâKnock it out early, before distractions pile up.3ïžâŁ Use short workoutsâAMRAPs, EMOMs, kettlebell circuits; high intensity, low time.4ïžâŁ Sneak in activityâTake the stairs, stretch during calls.5ïžâŁ Plan aheadâSchedule your workouts like a meeting.
Youâve got the timeâyou just need to make it happen!
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Realistic Weight Loss Goals for People Over 40 đ„đȘ
Weight loss after 40 can feel like an uphill battle, but it doesnât have to be! Setting realistic goals is the key to staying motivated, improving your health, and achieving lasting success.
Hereâs how to approach weight loss the smart way:
Forget the quick fixes. A healthy, sustainable weight loss goal is 1-2 pounds per week. This ensures youâre burning fatânot muscleâand building habits that last a lifetime.
Weight isnât everything! Celebrate gains in muscle strength and energy levels as much as changes in your weight. Building muscle helps your body burn more calories even when you're resting!
Skip the extreme diets. Start with small adjustments like reducing portion sizes or swapping sugary snacks for protein-packed options. A manageable calorie deficit will help you lose weight without feeling deprived.
After 40, muscle preservation is key to maintaining a healthy metabolism. Add strength training (hello, kettlebell swings!) to your routine 2-3 times per week. Itâs a game-changer for burning fat and keeping your body strong.
Focus on whole foods like lean protein, veggies, fruits, and healthy fats. These keep you full longer and provide the nutrients your body needs to thrive.
Weight loss after 40 takes time. Donât get discouraged by slow progressâitâs normal! The goal is to build a healthier lifestyle, not just to reach a number on the scale.
1ïžâŁ Aim for 1-2 Pounds Per Week
2ïžâŁ Focus on Body Composition, Not Just the Scale
3ïžâŁ Create a Calorie Deficit That Works for You
4ïžâŁ Incorporate Strength Training
5ïžâŁ Prioritize Nutrition Quality
6ïžâŁ Be Patient With Your Progress
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Ditch the crash diets! Quick fixes may drop pounds fast, but they donât last. Hereâs how to achieve lasting weight loss:
1. Small Steps, Big Wins â Swap out soda for water or add an extra serving of veggies.
2. Build Habits, Not Restrictions â Sustainable changes stick better than strict diets.
3. Move Consistently â Regular walks or workouts beat short bursts of extreme exercise.
4. Prioritize Protein â Helps keep you full and fuels your muscles.
5. Enjoy What You Eat â Healthy eating doesnât have to be boring!
6. Stay Patient â Real change takes time, but itâs worth it.
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When it comes to fitness, weight loss, and strength training, thereâs a LOT of misinformation out there. Letâs clear things up by busting some of the most common myths that might be holding you back!
Myth 1: âLifting weights will make you bulky.â
Fact: Strength training wonât turn you into a bodybuilder overnight. Lifting weights helps you build lean muscle, which boosts your metabolism and helps with weight loss. More muscle = more calories burned, even at rest!Myth 2: âYou need to do tons of cardio to lose weight.â
Fact: While cardio is great for heart health, itâs not the only key to weight loss. A balanced routine of strength training and nutrition is far more effective for sustainable fat loss. Cardio + strength training = winning combo.Myth 3: âYou can spot reduce fat in certain areas.â
Fact: Unfortunately, you canât choose where your body loses fat. Fat loss happens all over, so focus on full-body workouts and a consistent routine. Trust the process, and youâll see results!Myth 4: âMore exercise is always better.â
Fact: Overtraining can lead to injury, burnout, and even weight gain. Quality beats quantityâfocus on consistency, rest, and recovery to achieve the best results.Myth 5: "You have to diet to lose weight.â
Fact: Itâs not about extreme dietingâitâs about making healthy, sustainable changes. Instead of deprivation, focus on balanced meals, portion control, and nourishing your body with the right foods.Donât let these myths stand in the way of your fitness journey! The key to success is balance, consistency, and understanding what really works
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When it comes to fitness, remember this: Itâs not about outdoing others; itâs about outdoing yourself. đ
Focus on your own progress and personal growth. Every day is an opportunity to be stronger, healthier, and better than you were yesterday.
Why Outdoing Yourself Matters:
đ„ Personal Growth
Your fitness journey is unique to you. By focusing on your own progress, youâre celebrating personal achievements and pushing your own limits.đ„ Reduces Pressure
Comparing yourself to others can be discouraging. Shift your focus to your own progress to reduce unnecessary pressure and stay motivated.đ Builds Confidence
Every improvement, no matter how small, boosts your confidence. Celebrate each step forward and acknowledge your efforts.đ Encourages Consistency
When you measure success by your own progress, youâre more likely to stay consistent and committed to your fitness goals.How to Focus on Outdoing Yourself:
Set Personal Goals
Create fitness goals that are specific to you. Track your progress and celebrate each milestone.Reflect on Your Progress
Regularly review how far youâve come. Reflecting on your journey helps you appreciate your growth and motivates you to keep going.Avoid Comparisons
Focus on your own path and achievements. Everyoneâs journey is different, and your progress is what matters most.Embrace the Journey
Enjoy the process of becoming a better version of yourself. Every day is a chance to improve and grow.Fitness is a personal journey.
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Hereâs a simple truth: Push yourself because no one else is going to do it for you. đȘ
When it comes to reaching your goals, whether in fitness, career, or personal growth, youâre the one who has to put in the work. No one else can do it for you. Itâs up to you to take control, put in the effort, and make things happen.
Why You Need to Push Yourself:
đ Self-Motivation
Success starts with you. Relying on others wonât get you where you want to be. Your drive and determination are what will carry you through.đ„ Achieving Your Full Potential
Pushing yourself is how you unlock your full potential. Itâs about challenging your limits and discovering just how far you can go.đ Building Confidence
When you push yourself, you build confidence in your abilities. Each small victory reinforces your belief that you can achieve bigger things.đ Owning Your Success
Thereâs nothing more rewarding than knowing you earned your success. When you push yourself, the results are truly yours.How to Start Pushing Yourself:
Set Personal Goals
Identify what you want to achieve and set clear, actionable goals. Make sure theyâre challenging enough to require effort.Take Initiative
Donât wait for the perfect moment or someone elseâs approval. Start now and take the first step towards your goals.Stay Accountable
Hold yourself accountable. Track your progress and adjust your efforts as needed to keep moving forward.Embrace the Grind
Success doesnât come easy. Embrace the hard work and the challenges. Thatâs where growth happens. -
The Importance of Muscle Preservation as You Age
As we get older, maintaining muscle isnât just about looking fitâitâs essential for living a strong, healthy, and independent life. But did you know that after the age of 30, we can lose 3-5% of our muscle mass per decade? This process, called sarcopenia, can impact everything from mobility to metabolism if we donât take steps to preserve it.
Hereâs why muscle preservation should be a top priority as you age:
1ïžâŁ Protects Bone Health
Strong muscles help support your bones, reducing the risk of fractures and osteoporosis. Weight-bearing exercises like resistance training help stimulate bone growth and make you less likely to experience bone loss as you age.2ïžâŁ Improves Mobility & Balance
Muscle strength is crucial for everyday activitiesâwhether itâs walking, climbing stairs, or even getting out of a chair. Keeping your muscles strong helps maintain your independence and reduces the risk of falls.3ïžâŁ Boosts Metabolism
Muscles burn more calories than fat, even when youâre resting. By preserving muscle mass, you help keep your metabolism firing, which can prevent unwanted weight gain and help with weight management over time.4ïžâŁ Enhances Quality of Life
Stronger muscles mean you can enjoy more activities, like hiking, playing with your grandkids, or carrying groceries without feeling worn out. Muscle preservation gives you the energy and stamina to stay active and do the things you love for longer.5ïžâŁ Supports Longevity
Studies show that muscle mass is a significant indicator of longevity. Keeping your muscles strong through regular strength training can actually extend your life by lowering the risk of chronic diseases like diabetes and heart disease.How to Preserve Muscle as You Age:
âą Strength train 2-4 times a week with weights, resistance bands, or bodyweight exercises.
âą Prioritize protein-rich foods to support muscle repair and growth.
âą Stay active with cardio and mobility work to support overall fitness and flexibility.Itâs never too late to start building and preserving muscle! Start today, and your future self will thank you.
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In this episode, weâre tackling the one thing thatâs holding you backâexcuses! Join Andrew as he dives into why excuses donât burn calories and how to turn them into action. Learn how to boost your energy, improve your mood, strengthen your body, and burn calories with simple, effective strategies.
From quick home workouts to setting small goals and finding a workout buddy, Andrew shares tips to help you stay on track with your fitness journey.
Tune in for motivation, accountability, and a reminder to get movingâyour body and mind will thank you!
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Fitness Isnât a Destination, Itâs a Journey!
Letâs talk about something important: Fitness isnât a destination, itâs a journey. đ
Too often, we set fitness goals like reaching a certain weight or running a specific distance. While goals are great, itâs crucial to remember that fitness is about the ongoing process and the lifestyle we build around it.
Why is Fitness a Journey?
đȘ Consistency Over Perfection
Itâs about showing up regularly, not about being perfect. Every workout, no matter how small, is a step forward.đ± Personal Growth
Fitness teaches us patience, perseverance, and resilience. Itâs about growing stronger, both physically and mentally, over time.đŻ Long-Term Health
Aiming for a lifelong commitment to health and wellness helps us maintain our physical and mental well-being as we age.đ„ Enjoy the Process
Find activities you loveâwhether itâs hiking, dancing, lifting weights, or yoga. Enjoying your workouts makes the journey more fulfilling.đ Celebrate Small Wins
Every milestone counts, whether itâs lifting heavier weights, running a bit farther, or simply feeling more energetic. Celebrate these moments!Remember: Fitness is about making sustainable, healthy choices every day. Itâs about creating a balanced lifestyle that you can maintain in the long run.
What are your favorite ways to make your fitness journey enjoyable?
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Dreams donât come true by wishingâthey become reality through hard work and dedication. Donât wish for it, work for it! đ
Every goal, big or small, requires effort and determination. Stop wishing and start doing. Your goals are within reach!
Why Hard Work Matters:
đ„ Turning Dreams into Reality
Wishing is passive, but hard work is active. Every bit of effort you put in moves you closer to your dreams.đ„ Building Character
Working hard teaches you resilience, perseverance, and discipline. These qualities are essential for achieving any goal.đ± Continuous Improvement
Dedication to your goals leads to continuous self-improvement. Each step forward makes you stronger and more capable.đ Sense of Achievement
Thereâs nothing more satisfying than reaching a goal youâve worked hard for. The sense of accomplishment is priceless.How to Start Working for Your Goals:
Set Clear, Achievable Goals
Know what you want to achieve. Break down big goals into smaller, manageable steps.Create a Plan
Outline how you will reach your goals. A clear plan keeps you focused and on track.Stay Consistent
Consistency is key. Make working towards your goals a daily habit.Embrace the Process
Enjoy the journey. Learn from your challenges and celebrate your progress.Stop wishing and start doing today! Whatâs one goal youâre working towards? Share it in the comments below and letâs support each other in making our dreams a reality!
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Weâve all been thereâwanting to make a change but feeling stuck at the starting line. The hardest part is starting. Begin today! đ
Taking the first step can feel daunting, whether itâs starting a new workout routine, eating healthier, or pursuing a new goal. But hereâs the truth: the journey begins with a single step.
Why is Starting So Important?
đ Momentum
Once you take that first step, youâll build momentum. Each action leads to the next, and soon youâll find yourself making progress.đŻ Overcoming Fear
Starting helps you conquer the fear of the unknown. Itâs the first step towards breaking through barriers and achieving your goals.đ± Personal Growth
Beginning something new challenges you and helps you grow. Itâs an opportunity to learn more about yourself and your capabilities.đ„ Building Habits
Starting today means youâre one day closer to forming positive, lasting habits that support your goals.đ Immediate Benefits
The sooner you start, the sooner youâll experience the benefits. Whether itâs more energy, better health, or a sense of accomplishment, starting today means reaping the rewards sooner.Ready to Start? Hereâs How:
Set a Small Goal
Begin with something manageable. Small steps lead to big changes over time.Take Action Now
Donât wait for the perfect moment. Start now, even if itâs just a tiny step.Celebrate Your Start
Acknowledge the courage it takes to begin. Celebrate this important milestone.What have you been wanting to start?
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Ready to shed those extra pounds and boost your energy levels? Cardio should be your go-to! But not all cardio is created equal. In this episode, weâre diving into the top cardio strategies that will help you lose weight and keep you energized.
đȘ High-Intensity Interval Training (HIIT): Forget those long, boring cardio sessions. HIIT is your new best friend! Short bursts of intense activity followed by quick rest periods torch calories and rev up your metabolism even after youâre done. Itâs efficient, effective, and a major time-saver!
đââïž Steady-State Cardio: Sometimes, consistency is key. Steady-state cardioâlike jogging, cycling, or brisk walking at a moderate paceâis perfect for building endurance and burning fat. Aim for 30-45 minutes a few times a week. Itâs gentle on your joints and a great way to wind down after a busy day.
đ Incline Training: Take your workout to the next level by adding inclines. Whether hiking a hill or using an incline treadmill, working against gravity burns more calories and targets different muscles. Itâs a powerful way to boost your cardio routine and accelerate fat loss.
đŽ Cardio Kickboxing: Who said cardio has to be dull? Cardio kickboxing is not only a killer calorie burner but also a fantastic stress reliever. It combines cardio benefits with improved strength and coordination, plus itâs a blast!
đ Swimming: Looking for low-impact exercise? Swimming is your best bet. It offers a full-body workout, enhances cardiovascular fitness, and burns a ton of calories without stressing your joints.
Remember, the best cardio is the one you enjoy and can stick with consistently. Mix it up, keep it exciting, and rememberâconsistency wins the long game!
Ready to start your weight loss journey? Share your favorite cardio workouts or tips below, and letâs motivate each other to stay fit and fabulous! đ„
Tune in and transform your cardio game today! đ§
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Level Up Your Life: What You Feed Your Body & Mind Matters!
Feeling like youâre running on empty? Maybe itâs time for a quick upgrade!
Your energy and mood are all about what youâre consumingâinside and out.Food Fuel: Forget the junk! Swap those processed snacks for real, wholesome eats.
Think lean proteins, colorful veggies, and healthy fats. Your body will thank you with more energy and better performance!
Mindset Boost: Negative vibes dragging you down? Time for a mental makeover! Surround yourself with positivity, focus on what lifts you up, and ditch the drama. Your mindset can totally transform your fitness game.
Quick Wins:
1. Food Swap: Replace a sugary snack with a crunchy apple or a handful of nuts.
2. Mental Refresh: Spend 10 minutes today doing something that makes you smileâwhether itâs a walk, a funny video, or chatting with a friend.
3. Set a Fun Goal: Pick a small, fun challenge for yourself this week, like trying a new workout or cooking a new recipe!
Small changes can make a BIG difference. Ready to fuel up and level up? Letâs do this!
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