9 to 5 Fitness

Quarantine got you down? Stay fit with these 3 tips to help keep you on track! This episode will serves as the Season 2 closer to 9 to 5 Fitness. Stay tuned for more details of Season 3, coming soon. Special Thanks to our cohosts Matthew Davidson and Sydney Eaton, and a huge thanks to all of our listeners! 

Sydney and Matt discuss the benefits of the home gym compared to your local fitness facility and whether you should focus more attention on building a home gym for your long term health and fitness goals.Want to build a great home gym? Start here!https://sunnyhealthfitness.com/search?type=article&q=home+gymInternational Health, Racquet & Sportsclub Association (IHRSA)https://www.ihrsa.org/

Sydney and Matt discuss the top five factors to consider before purchasing a treadmill. For more information on choosing the right treadmill, check out the articles below.Factors to consider when choosing a treadmillhttps://sunnyhealthfitness.com/blogs/products/how-to-choose-treadmill-factorsThe 2020 guide to purchasing a Sunny Health and Fitness Treadmillhttps://sunnyhealthfitness.com/blogs/products/sunny-treadmills-top-treadmill-purchasing-guide-2020

Sydney and Matt discuss the top five factors to consider before purchasing a stepper. For more information on choosing the right stepper, check out the articles below.Steppers you should add to your fitness routinehttps://sunnyhealthfitness.com/blogs/products/3-steppers-you-should-add-to-your-fitness-routine20 Minute Stepper Workout: Tone arms and legshttps://sunnyhealthfitness.com/blogs/workouts/stepper-workout-2018

Sydney and Matt discuss the top five factors to consider before purchasing a elliptical. For more information on choosing the right elliptical, check out the articles below.Best In-Home Ellipticals For Any Spacehttps://sunnyhealthfitness.com/blogs/products/best-elliptical-home-small-medium-large-spaces

Sydney and Matt unveil the exciting details of the Fit & Toned: At Home Workout Program, and how you can use it to get in great shape without any equipment (52 page E-book with 18 full length workouts).Official Sunny Health & Fitness Communityhttps://www.facebook.com/groups/sunnyhealthfitness/

Sydney and Matt discuss the top five factors to consider before purchasing a rower. For more information on choosing the right rower, check out the articles below.Which rower is right for you?https://sunnyhealthfitness.com/blogs/products/rower-resistance-air-magnetic-waterThe 2020 guide to purchasing a rowerhttps://sunnyhealthfitness.com/blogs/products/sunny-rowing-machines-top-rowers-purchasing-guide-2020Top 10 Sunny Rowershttps://sunnyhealthfitness.com/blogs/products/top-sunny-health-fitness-rowing-machines-2020Rowing Form Break Downhttps://sunnyhealthfitness.com/blogs/workouts/rowing-form-break-down

Sydney and Matt discuss the top five factors to consider before purchasing a exercise bike. For more information on choosing the right exercise bike, check out the articles below.How to measure your inseam:https://sunnyhealthfitness.com/blogs/products/how-to-measure-inseam-for-indoor-bikes-and-rowersChoosing the best exercise bike:https://sunnyhealthfitness.com/blogs/products/choose-best-exercise-bike-for-you

Sydney and Matt discuss strategies to help you lose fat weight and how to know how many calories you should eat to reach your weight loss goal safely and consistently.Calculating BMR (Basal Metabolic Rate):Weight = ___ kgMale = 1Female = 0Age = ___ yearsLean Body Mass = ___ kgFat Mass =___ kgBody Fat % = ____ % Fat Mass = Total Body Weight x body fat%Lean Body Mass = Total Body Weight – Fat MassMuller Equation(13.587 x LBM)+(9.613 x FM) + (198 x Sex) – (3.351 x Age) + 674 = BMRActivity Factor Guide1.2 - Sedentary: You work a desk job and don’t exercise1.375 - Light Activity: You work a desk job but do a bit of regular exercise. Or you don’t exercise but you work at a job that’s pretty active (a nurse, teacher, etc.) where you’re on your for feet most of the day.1.55 - Moderate Activity: Most of you will probably fall into this category. Maybe you work a sedentary job, but you train like a madman. Or maybe you train moderately, but you also have a job where you stand on your feet all the time. Someone who doesn’t train but works a hard labor job would also fall into this category.1.725 - Very Active: You train hard most days of the week, and you also work a job where you’re on your feet quite a bit. Overall, you’re active most of the day.1.9 - Extra Active: You train hard and work a job that is physically intense in nature. As an example, you’re a roofer who also goes to the gym five days a week.Calculating Total Daily Energy ExpenditureNow we take the BMR you just calculated and multiply it by the corresponding number that represents you within the Activity Factor GuideBMR x Activity Factor = TDEETDEE = Estimated calories needed to maintain weightSourceLink - Nutrition Basics: CaloriesSourceLink -8 Tips for Weight LossSourceLink - Mix Strength Training and CardioSourceLink - Increase Quality Protein IntakeSourceLink - Move More (HIIT)

Sydney and Matt discuss the history of the Body Mass index (BMI) and share their thoughts on some other ways you can measure and track your body composition.

Is there a best workout? Sydney and Matt discuss what workouts have worked best for them and give you advice on which workout might be the best for you. They take a look at the current fitness trends to help you decide which workouts you should consider for your fitness journey.

Sydney and Matt discuss the 7 different circumstances you may be facing as life shows signs of returning to normal during the COVID-19 pandemic. They share some of the most critical things you should be thinking about when starting or maintaining your fitness program in the future.

Sydney opens up about her recent stresses and what strategies she used to help overcome them. Matt provides 7 proven ways you can help reduce your stress quickly. 

Matt and Sydney expand on the reasons you need regular exercise to boost your immune system naturally. Also, is the "Open Window" theory true? And should you exercise if you aren't feeling well? For more great immune system tips, check out last weeks podcast episode. Head over to our blog at sunnyhealthfitness.com for more info on how you can help increase your health and fitness.

Matt and Sydney discuss 9 ways you can start building a powerful immune system. Stay tuned for next weeks immune system boosting article for more ways to keep your immune system strong. You can check out more great articles at sunnyhealthfitness.com. 

You may be surprised how effective your workouts can be using everyday household items. In this episode Sydney and Matt discuss the recent household items they have used for their in-home workouts. They also give you valuable info on how much certain house hold items weigh so you can choose the right items to create the most appropriate workout to help you reach your goals.

Sydney and Matt discuss the benefits of cross training and why you should consider adding more variety to your future training programs. 

Sydney and Matt discuss what gyms might look like as certain areas are reducing quarantine restrictions. They also discuss the value of continuing to use your home gym as the primary resource to help you reach your health and fitness goals. 

Has your alcohol consumption changed under quarantine? Matt and Sydney talk about alcohol and how it affects your health and fitness in the short term and long term. 

Sydney talks about her new healthy home cooking. Matt shares his diet habits. We also discuss the "vicious circle of comfort foods", and the POSE strategy for healthy eating behaviors. Get support from Matt and Sydney at the Sunny Health and Fitness Facebook community group! Reference:examine.com - the "vicious circle of comfort foods" and the POSE strategy.