Healthy Ideas

Warming up is one of the most quintessential elements to doing any given type of exercising for injury prevention, longevity, and overall quality of the workout you are about to do. Yet sometimes it can get a bit confusing and you may be asking yourself how do I warm up properly and what should I do. It is also one of the most neglected parts of a workout which we think is a huge mistake. As many top athletes say “I used to get away with not doing it when I was younger, but now I just have to.”  In today’s episode we give you a simple and useful guide for your warm up, discuss how we go about or warm ups and give some tips on what do add or do so you don’t feel lost doing your warm ups.  We hope you find this episode helpful.  If you enjoyed listening to todays episode don’t forget to rate the show and share it with your friends who you think might use some of the advice we shared. Have a good one and don’t forget to warm up next time you go to the gym. Simon Kocourek Instagram: https://www.instagram.com/simon.kocourek/ Email: simon@simonkocourek.com Denise Perez  Instagram: https://www.instagram.com/deniseperezorue/ Email: Deniseperezorue@hotmail.com Michél Seifert Instagram: https://www.instagram.com/michelseifert__/ Email: Michel.seifert97@gmail.com

We can sometimes plateau or feel stuck at points in our life without seeing the pathway through to our goals and reaching the next level. Often the reason why we find ourselves at that positions is our own mind and the limits we put upon ourself.  In today’s episode we talk about limiting beliefs as they are often called in the world today and discuss how you can breakthrough and find yourself reaching higher levels of what you thought previously almost impossible.  We hope you find this episode helpful.  If you enjoyed listening to todays episode don’t forget to rate the show and share it with your workout buddies and people around you. And get in touch! Simon Kocourek Instagram: https://www.instagram.com/simon.kocourek/ Email: simon@simonkocourek.com Denise Perez  Instagram: https://www.instagram.com/deniseperezorue/ Email: Deniseperezorue@hotmail.com Michél Seifert Instagram: https://www.instagram.com/michelseifert__/ Email: Michel.seifert97@gmail.com

We decided that it would be best to do a Q&A to answer some of your questions for the very first time. Often we get caught up in all the details and forget about the simplicity of movement and exercise. In today’s episode thanks to your great questions we got to talk about loosing stubborn fat, body dysmorfie, how to correctly do progressive overload and much more. All of the questions were great and we very much appreciated them so if you have any other questions feel free to reach out and we will do our best to answer them in our next episode. If you enjoyed listening to todays episode don’t forget to rate the show and share it with your fellow friends and close ones. All the best! Simon Kocourek Instagram: https://www.instagram.com/simon.kocourek/ Email: simon@simonkocourek.com Denise Perez Instagram: https://www.instagram.com/deniseperezorue/ Email: Deniseperezorue@hotmail.com Michél Seifert Instagram: https://www.instagram.com/michelseifert__/ Email: Michel.seifert97@gmail.com

Episode 13 - Body Positivity Body positivity is such a sensitive topic to all of us and in all honesty it is really difficult to navigate through it especially in today’s modern world. But still it is very important to talk about and to at least find some subjective truth to where we can understand what body positivity means. In the end we all strive to be happy in life and having a positive relationship with our body is among the things that can allow us to reach this level of happiness and freedom. In this episode we discuss topics happiness, comfort, beauty standards, difficulty, taking action, nudity, sex, honesty, relationships, attractiveness, performance and freedom of mind all of which in one way or another play a role in the relationship we have with our bodies. Short disclaimer today’s episode got a tiny bit heated for us too as we all have various perspectives on body positivity, but that is not to say that we did not enjoy the discussion we did and we sincerely hope that you will enjoy it as much as we did. Please share your thoughts with us! Simon Kocourek Instagram: https://www.instagram.com/simon.kocourek/ Email: simon@simonkocourek.com Denise Perez Instagram: https://www.instagram.com/deniseperezorue/ Email: Deniseperezorue@hotmail.com Michél Seifert Instagram: https://www.instagram.com/michelseifert__/ Email: Michel.seifert97@gmail.com Thank you for listening everyone, We hope you enjoyed today’s episode. Body Positivity is such a sensitive topic and a subjective one to say the least, but as you have heard from today’s episode there is a lot of topics surrounding body positivity and conversations to be had. We hope we gave you some tips to improve the relationship with your body and inspired a new perspective on this topic. Please if you enjoyed today’s episode we would appreciate a rating and review. It really does help a lot and we would appreciate it. Have a good one!

Do you also feel overwhelmed by all the fitness opinions on the internet and find it difficult to find the truth behind them? Social media is full of extreme opinions and sometimes it can be a real challenge to simply make a breakfast without hearing why what you are eating is bad or can even kill you. I mean its absurd isn’t it? In today’s episode we talk about the extremes that are popping on social media and how you can too navigate through them, find the truth, and make these extremes actually beneficial for you. Thank you for listening. If you enjoyed today’s episode please leave a rating and review. We look forward to be hearing from YOU! Simon Kocourek Instagram: https://www.instagram.com/simon.kocourek/ Email: simon@simonkocourek.com Denise Perez Instagram: https://www.instagram.com/deniseperezorue/ Email: Deniseperezorue@hotmail.com Michél Seifert Instagram: https://www.instagram.com/michelseifert__/ Email: Michel.seifert97@gmail.com

After a short break from the podcast we are back with another episode. We apologise for the inactivity, but we hope you understand. Please enjoy another great episode! Often times we can feel stuck or even plateau in the endeavour we choose to do and the reasons for why that happens may not always be as clear. In today’s episode we talk about how we program our mindset to better perform in the gym, life, business and whatever else we do. It can often seem hard to get over the barrier, but we hope you can get some advice how to hop over the challenges and move on to another chapter full of wins and success. Thank you for listening. If you enjoyed today’s episode please leave a rating and review. And lastly, if you want to get in touch and discuss the topics deeper please contact us. Simon Kocourek Instagram: https://www.instagram.com/simon.kocourek/ Email: simon@simonkocourek.com Denise Perez Instagram: https://www.instagram.com/deniseperezorue/ Email: Deniseperezorue@hotmail.com Michél Seifert Instagram: https://www.instagram.com/michelseifert__/ Email: Michel.seifert97@gmail.com

On social media we always hear that DISCIPLINE is the most important thing and that MOTIVATION is nothing without discipline and that professional athletes, and high performing people are not motivated, but disciplined. However, we discovered that both are equally important and both play a major part in the journey you embark on. In today’s episode we discuss the importance of mindset in your life and the roles motivation and discipline play in the path of growth and self-improvement regardless whether it is in fitness or any other venture you choose to do. We hope you enjoy the episode and don’t forget to leave a rating and review. :) Thank you for listening and get in touch. Simon Kocourek Instagram: https://www.instagram.com/simon.kocourek/ Email: simon@simonkocourek.com Denise Perez Instagram: https://www.instagram.com/deniseperezorue/ Email: Deniseperezorue@hotmail.com Michél Seifert Instagram: https://www.instagram.com/michelseifert__/ Email: Michel.seifert97@gmail.com

Running is one of the most beautiful and popular activities in the world, but why is it so difficult. Sometimes running feels like voluntary suffering and a constant challenge yet some have found freedom and abundance of joy and happiness in this simple activity if that’s even possible. In today’s episode we talk a lot about running and how can you start running in 2023 and become one of those freaks that actually enjoy it. We also give advice on how to improve your running form, what to focus on, and how to be consistent. We wish you all the best in achieving your fitness and running goals in the new year and don’t forget to breathe. We hope you enjoy today’s episode! Thank you for listening and don’t forget to leave a rating and review. Get in touch. Simon Kocourek Instagram: https://www.instagram.com/simon.kocourek/ Email: simon@simonkocourek.com Denise Perez Instagram: https://www.instagram.com/deniseperezorue/ Email: Deniseperezorue@hotmail.com Michél Seifert Instagram: https://www.instagram.com/michelseifert__/ Email: Michel.seifert97@gmail.com

Episode 8 - How to WIN in 2023 It’s another year (again) and we all are thinking about the “New Year, New Me”, but what happens is that we stick to “New Year, Old Me”, but why is it so hard to make the step forward and change, improve and grow when we are so motivated coming into the new chapter? In today’s episode we discuss the reason why most of us don’t succeed and we share what we do and how we are able to achieve our goals in the new year and reach new success year in and year out and how you can do the same. Happy New Year! We wish you the best coming into 2023 and we hope you’ll enjoy today’s episode. Thank you for listening and don’t forget to leave a rating and review. Get in touch. Simon Kocourek Instagram: https://www.instagram.com/simon.kocourek/ Email: simon@simonkocourek.com Denise Perez Instagram: https://www.instagram.com/deniseperezorue/ Email: Deniseperezorue@hotmail.com Michél Seifert Instagram: https://www.instagram.com/michelseifert__/ Email: Michel.seifert97@gmail.com

In today’s episode we go back in time and look at the biggest mistakes we did and talk about what we would have done differently and what we do now with our clients today to give them the head start we didn’t have. Starting can be always overwhelming, but it does not have to be when you stick to the basics and more ideas that we discussed today. We hope you enjoy today’s episode and that we helped you with getting started. Let us know and send as a picture of your gym session from today - hopefully you did not shock your muscles too much. Here is a list of people who we recommend to follow: Jeff Nippard Instagram: https://www.instagram.com/jeffnippard/?hl=cs AthleanX Instagram: https://www.instagram.com/athleanx/?hl=cs Natasha Oceane Instagram: https://www.instagram.com/natacha.oceane/?hl=cs Megsquats Instagram: https://www.instagram.com/megsquats/?hl=cs Missfitandnerdy Instagram: https://www.instagram.com/missfitandnerdy/?hl=cs Jordan Syatt Instagram: https://www.instagram.com/syattfitness/?hl=cs Joe Holder Instagram: https://www.instagram.com/joeholder/?hl=cs Get in touch and tell us what is on your mind. Simon Kocourek Instagram: https://www.instagram.com/simon.kocourek/ Email: simon@simonkocourek.com Denise Perez Instagram: https://www.instagram.com/deniseperezorue/ Email: Deniseperezorue@hotmail.com Michél Seifert Instagram: https://www.instagram.com/michelseifert__/ Email: Michel.seifert97@gmail.com

The amount of times I sat in front of my gym bag contemplating whether to go or not to go workout. We all felt tired, exhausted from working out, but were we truly exhausted or was it our mind making excuses? That is exactly what we tried to get into in today’s episode. We talk about our experience with overtraining and how we managed to overcome it and become better and smarter because of that. We also talk recovery and how can you make improvements in how you recover which could get you even bigger gains. We hope you enjoy today’s episode the same way we did. :) Thank you for listening and enjoy. Get in touch and tell us what is on your mind. Simon Kocourek Instagram: https://www.instagram.com/simon.kocourek/ Email: simon@simonkocourek.com Denise Perez Instagram: https://www.instagram.com/deniseperezorue/ Email: Deniseperezorue@hotmail.com Michél Seifert Instagram: https://www.instagram.com/michelseifert__/ Email: Michel.seifert97@gmail.com

What is the buzz around Christmas all about? Why do we always feel like we are going to gain weight and lose our progress that we worked so hard for? You don’t have to feel so stressed about this time nor do the cookies have to seem so scary. In today’s episode we discuss the topic of Christmas and how we manage to stay fit and enjoy the time with our families. How can we enjoy the holidays, relax, recover, refocus and come back stronger than before without losing the progress that we worked so hard for. We hope you enjoy today’s episode and allow yourself to enjoy the holidays. Thank you for listening and Merry Christmas! Get in touch and tell us what is on your mind. Simon Kocourek Instagram: https://www.instagram.com/simon.kocourek/ Email: simon@simonkocourek.com Denise Perez Instagram: https://www.instagram.com/deniseperezorue/ Email: Deniseperezorue@hotmail.com Michél Seifert Instagram: https://www.instagram.com/michelseifert__/ Email: Michel.seifert97@gmail.com

I gotta say that getting in my training sessions and eating the right nutrients while traveling is difficult, but it does not have to be that way. Today we discuss some of the things we do while traveling between cities and on planes and how we maintain our physique and still feel good while being busy taking pictures of the Mona Lisas of the world. Let us know what you want to hear next. Thank you for listening and enjoy. :) Simon Kocourek Instagram: https://www.instagram.com/simon.kocourek/ Email: simon@simonkocourek.com Denise Perez Instagram: https://www.instagram.com/deniseperezorue/ Email: Deniseperezorue@hotmail.com Michél Seifert Instagram: https://www.instagram.com/michelseifert__/ Email: Michel.seifert97@gmail.com

Many people feel like they have to get to the gym to get healthy and fit, however that is not necessarily the truth. You can get healthy and fit from you living room. We all experienced it during the pandemic and there is a reason why bodyweight exercises are so popular. On today’s episode we talk about some ideas how you can get fit while staying at home, what are some workouts that you can do, and more importantly how can you advance and make your sessions more challenging. Enjoy todays episode and let us know what you want to hear next. :) Get in touch. Simon Kocourek Instagram: https://www.instagram.com/simon.kocourek/ Email: simon@simonkocourek.com Denise Perez Instagram: https://www.instagram.com/deniseperezorue/ Email: Deniseperezorue@hotmail.com Michél Seifert Instagram: https://www.instagram.com/michelseifert__/ Email: Michel.seifert97@gmail.com

Consistency is one of the key elements to being successful and reaching our goals in fitness and in life. We all know that, right? And so why is it so hard to be consistent and keeping a well balanced regime over the course of weeks, months, and years. In this episode we talk about consistency and the many challenges that come with trying to be consistent, what can you do to be more consistent and how can someone who is fairly inconsistent become a master of it. We hope that you enjoy this episode and that you can gain some ideas from this episode that you could implement next time you are falling out your routine or starting a new one. Enjoy. :) Get in touch. Simon Kocourek Instagram: https://www.instagram.com/simon.kocourek/ Email: simon@simonkocourek.com Denise Perez Instagram: https://www.instagram.com/deniseperezorue/ Email: Deniseperezorue@hotmail.com Michél Seifert Instagram: https://www.instagram.com/michelseifert__/ Email: Michel.seifert97@gmail.com

Weight loss is a topic with which many of us struggle with deeply. Having a healthy relationship with the number on the scale and our body can be a very scary and intimate thing and realising that it is not as hard as many people think might be even harder. In this episode the three of us discuss weight loss, why is it so difficult to loose weight, what are the challenges many of us face and how can we build and maintain a healthy weight that we are happy with and more importantly a healthy relationship with ourselves and our habits. We hope that you can get some healthy ideas from this episode and we hope that you can implement some them into your life. Enjoy. :) Get in touch. Simon Kocourek Instagram: https://www.instagram.com/simon.kocourek/ Email: simon@simonkocourek.com Denise Perez Instagram: https://www.instagram.com/deniseperezorue/ Email: Deniseperezorue@hotmail.com Michél Seifert Instagram: https://www.instagram.com/michelseifert__/ Email: Michel.seifert97@gmail.com