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Hosted by Tai Kyon, Talking Up Fitness Podcast will focus on conversations around individuals in our community as it relates to their fitness and wellness routines. Topics will cover fitness, workout programs, business affiliations, love of food, pop culture, mindset, and also sprinkle in some fun and silliness.
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Are you afraid of building bulky muscle? You're not alone! On this episode of the Talking Up Fitness Podcast, we dive into one of the most common fitness myths: the fear of “bulky muscle.” Spoiler alert—it’s not real!
We unpack the origins of this fear, why it holds so many people back, and the simple truth about building muscle and body fat. From understanding the science behind muscle growth to actionable tips to achieve the look you want, this episode delivers clarity and confidence to anyone starting their fitness journey.
What You’ll Learn Today:
Why the idea of "bulky muscle" is a myth.
How body fat—not muscle—impacts your physique.
The benefits of muscle-building for your health, metabolism, and longevity.
Your Takeaway Challenge:Pick one exercise you love and lift something heavier than you have in the past few weeks. Try just 1–2 reps and notice how it feels. This could be the start of something amazing.
Links & Resources:
Subscribe to the Talking Up Fitness Podcast for more myth-busting and actionable fitness tips.
Share this episode with a friend who needs a fresh perspective on lifting weights.
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Talking Up Fitness
Stay tuned for more episodes where we discuss fitness, wellness routines, and share inspiring stories from our community.
If you found today’s episode helpful, please share it with someone who might need this perspective. Don’t forget to subscribe and leave us a review.
In this episode of Talking Up Fitness, Tai tackles one of the tougher topics: why people sometimes leave gyms.
From finding the right nutrition balance and personalizing your workout to feeling connected in a community, we’ll explore common roadblocks and how to move past them.
We get real about how F45 Herricks is designed to keep you motivated, supported, and making progress. Tune in to discover what might be holding you back and simple, actionable steps to get more out of your workouts!
Connect with Us:
Website: Talking Up Fitness
Stay tuned for more episodes where we discuss fitness, wellness routines, and share inspiring stories from our community.
Real Progress Isn’t Always About the Scale!
In this episode of the Talking Up Fitness Podcast, we’re breaking down why the number on the scale can sometimes feel like it’s holding you back, even when you’re making real progress. If you’re frustrated by a stubborn scale, this episode is for you!
Join us as we dive into body recomposition and why gaining muscle while losing fat is a huge win—even if the scale doesn’t move. We’ll explore the science behind muscle gain, how it transforms your body, and why shifting your focus to strength, energy, and how you feel can lead to true, lasting results.
Ready to see fitness from a new perspective? Tune in, challenge yourself, and start celebrating the victories that go beyond the scale.
Connect with Us:
Website: Talking Up Fitness
Stay tuned for more episodes where we discuss fitness, wellness routines, and share inspiring stories from our community.
If you found today’s episode helpful, please share it with someone who might need this perspective. Don’t forget to subscribe and leave us a review.
In this episode of Talking Up Fitness, host Tai Kyon reintroduces the podcast and touches on the common types of people who are members in our fitness studio.
Key Takeaways:
Busy professionals who want a fast, effective workout.
Community driven and accountability for results.
Why it fits our people well.
If you found this episode insightful, please consider leaving a review and sharing it with friends who might benefit. Your support helps us reach more listeners and continue providing valuable content.
Connect with Us:
Website: Talking Up Fitness
Stay tuned for more episodes where we discuss fitness, wellness routines, and share inspiring stories from our community.
Joe Zoleta is a Marine Corps Veteran and EMS in NYC. He embodies what most of us strive for in terms of service to our community and country. And he happens to love coffee as well, so it was a no-brainer that I jumped on the opportunity to speak with him.
I had the pleasure of speaking with him about his journey from joining the US Marine Corps, serving multiple tours in Iraq after 9/11; to coming home and continuing to serve our local community by becoming a paramedic; To creating a non-profit organization, Black 6 Project, to honor his unit during deployment with the mission to help those most in need throughout the developing world by humanitarian and disaster relief work.
I was lucky to be introduced to Joe through mutual friends and his work and passion to make the world a better place through action inspires me, and I hope you do as well. Please check out his projects and help fund the good work that his team is doing around the world.
I hope you enjoy our conversation and take something useful out of it.
Contact him via:
Instagram:
@black6project
@black6coffee
Facebook:
https://www.facebook.com/black6project/
Website:
https://www.black6project.org/
Please leave a favorable review. Of course, I'd appreciate it if you can share and like if you've enjoyed the discussion.
In today's solo episode, I'll explore how proper rest and recovery can help prevent injury, improve performance, and promote overall wellness. I'll also share tips and strategies for incorporating rest and recovery into your workout routine so you get the most out of the work you're putting in the gym.
If you found this helpful and want to help us spread the word; Please leave us a favorable review. Of course, I'd appreciate it if you can share and like if you've enjoyed the discussion.
Marc is the owner of several F45s in Suffolk county on Long Island, NY. He was the first to bring an F45 to the Long Island area and has grown his studios into some of the most successful in the entire country.
I had the pleasure of speaking with him about his journey into F45 and how he has been able to scale his team and the people he has helped. I learned a lot about how he views fitness and how he turned his passion into a business for himself and his family.
I was lucky to be introduced to Marc early on in my own F45 process and he has been generous with sharing his journey and helping me along the way. I hope you enjoy our conversation and take something useful out of it.
Contact him via:
Follow him @marc_arnberg on Instagram
https://Linktr.ee/mmarnberg
F45 Dix Hills
F45 East Setauket
F45 Nesconset
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This episode is weird. Brought to you after much wrangling by Taqiyya. She is the guest-host and turns the table on me. We start off 2023 with a bit of background about me and how I got into fitness.
Hope you all enjoy the conversation and got something actionable and useful out of this conversation.
Contact me via:
Follow @taiykyon on Instagram
F45 Herricks Private Facebook Group. https://www.facebook.com/groups/643949199519752/
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Tai Hsing is the Client Success Manager at F45 Herricks. The members of the studio know him best for being the one that keeps everyone accountable for their fitness goals at the studio. He sits down with our guest host, Taqiyya, to discuss his own fitness journey and how he has made great progress for himself.
He is the glue that makes things go as expected in the studio and we get to learn about what makes him tick, things he has learned growing as a fitness professional, and even a few fun facts about him growing up.
Hope you all enjoy the conversation and learn a bunch about him.
Contact him via:
Follow him @krazyphatboi on Instagram
Please leave a favorable review. Of course, I'd appreciate it if you can share and like if you've enjoyed the discussion.
In today's episode, I go solo and dig into the details of how I coach people on body composition changes (weight loss, muscle gain, maintenance, etc). I go over the basic premise of caloric needs and how to figure out exactly how to go about starting this process for yourself.
Give it a listen and I apologize for showing my face in advance 🤣
Some of the formulas that I used during this podcast are listed below for you to use. Google the appropriate calculators and I promise it'll make sense once you plug in some baseline numbers about yourself.
Basal metablic rate formula (Mifflin St. Jeor)
BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age(y) + 5 (man)
BMR = 10 x weight(kg) + 6.25 x height(cm) - 5 x age(y) - 161 (woman)
Activity Level Multiplier (If doing for the first time, err on the side of sedentary vs active)
Sedentary + Training 3-6x/wk -> 1.2-1.5
Light active + Training 3-6x/wk -> 1.5 - 1.8
Moderately active + Training 3-6x/wk -> 1.8 - 2.0
Highly active + Training 3-6x/wk -> 2.0 - 2.2
How much protein?
1.2-1.6g/lb Lean Body Mass -- More lean, more protein. More body fat, less protein needed.
How to set up macros for you?
Estimate BMR
Apply Activity Level Multiplier
Determine guestimate maintenance calories
Setting calorie goal for recomp
Set grams protein intake
Set % fat intake (20-35%)
Calc fat intake
Calc remaining calories
Calc carb intake
Headmaster Joe Lupo (Master Joe) is the owner of New York Black Belt Center with 2 locations in Queens, NY. He is a lifelong martial artist starting back when he was just 3 years old.
I had the pleasure of speaking with him about his journey in martial arts. How he views teaching and turned his passion into a business for himself and his family.
He works hard to instill the teachings of discipline, hard work, and healthy activity in his students.
I enjoyed our conversation and learned a bunch about Joe during our chat. I hope you enjoy our conversation and took something out of it.
Contact him via:
Follow him @new_york_black_belt_center on Instagram
http://nybbc.org/
Master Joe's Documentary
https://youtu.be/TvacFwaY6a0
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Morgan has a way of communicating with people that draws them in. As a full-time copywriter and freelancer, it shouldn’t be a surprise that she’s really good with words and it translated throughout our conversation. She is a 500-hour certified yoga instructor, a certified personal trainer, and just an overall great person to be around.
I had the privilege of speaking with her about how her practice of Yoga transformed her life, physically and mentally. We spoke about her experience dealing with her challenges with stress and anxiety and how she has learned to use movement to help herself, and now others improve themselves as well.
It was a great conversation and I'm excited to incorporate some of her wisdom into my own daily life as well.
Contact her via:
Follow her @yogimorgi on Instagram
https://www.morgansgertler.com/
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Christina grew up in a sports-oriented family. Her dad played in the NFL for many years and her family has been in sports. It is with that background that we speak about her growing up and dealing with an eating disorder that has been an important part of her life. We speak about the origins of her experience dealing with her challenges with food and how she has learned to cope and helps others improve their relationship with food as well.
It was a great conversation and I'm humbled that she was willing to share her story with me in an attempt to help our community get more awareness on this serious issue. If you or someone you know is struggling with this, please see below for links to reach out and seek the help you deserve.
Contact her via:
Follow her @bodybybuttle on Instagram
Some links to find help:
https://www.nationaleatingdisorders.org/
https://www.mayoclinic.org/diseases-conditions/eating-disorders/in-depth/eating-disorder-treatment/art-20046234
https://my.clevelandclinic.org/health/diseases/4152-eating-disorders
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Nicola Beckles, Ph.D., is a practicing psychologist, and clinician and runs her private practice in mental health after a 30-year career in the public school system. She is one of the most lovely human beings that I have had the privilege of speaking to. She is a wealth of knowledge and just a great resource for mental health and care. I learned practical tips about how to take care of oneself and seek advice and help when needed.
It was a great and informative conversation. See below for links to reach out.
Follow her @3nbeckles on Instagram.
Please leave a favorable review. Of course, I'd appreciate it if you can share and like if you've enjoyed the discussion.
Uday Gosalia came to F45 Herricks from a history in the wellness space in the supplements industry. I met him during a tough time in his life, physically and mentally. He is now a consistent and veteran member at F45 Herricks (https://f45training.com/herricks/home). I had the pleasure of chatting with him about how he broke through his initial challenges and how his new identity has allowed him to view fitness in a positive light and his unique perspectives on what it means to be a healthier human being.
Also learned some fun things about him toward the end of the chat.
Follow him @jumpn02 and @ugobeyondllc on Instagram.
www.ugobeyond.com
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Dr. Kingsley Yew is a DPT and runs his private practice, Evolve to Perform, out of Garden City, NY. He has been in practice for 10 years, helping the local community be able to move well and pain-free. He believes all that and more is attainable, no matter what age you are.
I had a blast speaking with him and learning from our conversation. See below for links to reach out and see more of his content.
Contact him via:
Follow him @drkingsleypt on Instagram
Website: https://evolvetoperform.com/
Youtube: https://www.youtube.com/channel/UCuqjvR2dxXUz2NWbJum62Gg
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Calum Gribbin came to F45 Herricks from the corporate Military VIP Program. He is now a certified personal trainer at F45 Herricks (https://f45training.com/herricks/home). Calum is a breath of fresh air and takes learning about the science of movement very seriously. I had the pleasure of chatting with him about how he views fitness, and his unique perspectives on what it means to be active.
Also learned some fun things about him toward the end of the chat.
Follow him @calumgribbinfitness on Instagram.
Please leave a favorable review. Of course, I'd appreciate it if you can share and like if you've enjoyed the discussion.
Frank Cannon came to F45 Herricks from the corporate Military VIP Program. He is now a certified personal trainer at F45 Herricks (https://f45training.com/herricks/home), a great motivator for the F45 Herricks community. I had the pleasure of chatting with him about how he views fitness, ways to overcome struggles, and building good, healthy habits for yourself.
Also learned some fun things about him towards the end of the chat.
Follow him @fitnessfrankk on Instagram.
Please leave a favorable review. Of course I'd appreciate it if you can share and like if you've enjoyed the discussion.
Sammie Merino is a personal trainer at F45 Herricks (https://f45training.com/herricks/home), a full-time nurse, and an overall great human being. We chatted about her athletic career and growing up in a competitive sports setting. The discussion touches on her athletic background, what continues to drive her today, and the journey into the fitness industry and how she views teaching as part of her calling.
Follow her @sammerinoo on Instagram.
Please leave a favorable review. Of course I'd appreciate it if you can share and like if you've enjoyed the discussion.
Sydney Gabriel is a personal trainer at F45 Herricks (https://f45training.com/herricks/home), becoming part of the staff after first being a dedicated member at the studio. The discussion touches on her athletic background, overcoming personal obstacles, and the journey into the fitness industry and how she wants to help our community overcome limiting beliefs about themselves.
Please share and like if you've enjoyed the discussion.
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