Four Pillar Fitness

Do you find yourself indulging in high-calorie, high-fat and -sugar foods a bit too often? We all crave "comfort foods" or treats now and then. During the pandemic craziness, some of us even turned to these foods to relieve stress, while others saw their nutrition habits laid waste by the lockdowns and other "new normal" nonsense. But there are reasons to stop overeating, if you are now. Those same reasons apply to avoiding overeating, if you don't right now. Today, I'm sharing six really good reasons to stop or avoid overeating and get your nutrition habits on track. Join me! As always, you can find my work at the website: https://coachphilhueston.com/ You can find me on Instagram at @coachphilhueston. On Facebook, it's https://www.facebook.com/CoachPhilHueston Keep the faith and keep after it! --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

Do you spend time in solitude? I don't mean by yourself, scrolling through your social media feeds looking at what all your "friends" are doing. Real solitude. Disconnected from everything but the sound of your own thoughts. Making your way through days without the background noise of social media, news and nonsense. You might be surprised what you learn about yourself when your internal voice becomes the one you hear the loudest. On today's episode, I'm sharing some of what I discovered when I took off, set up camp and shut out the rest of the world. As always, I hope what I've learned will help you become better in all four pillars of your fitness and health. Give it a listen and don't shy about sharing your thoughts! Website - coachphilhueston.com Facebook - Facebook.com/CoachPhilHueston Instagram - instagram.com/coachphilhueston --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

If you listen to the news, you'd think the COVID-19 coronavirus was the end of the world. But the truth is that we've learned an awful lot in the 7 or so months since this novel coronavirus started to spread. In today's episode, we're looking at the work of one group of really smart people. At the Agency for Science, Technology and Research (A*STAR) in Singapore, much has been discovered about COVID-19 and the virus that causes it, SARS-CoV-2. We're learning about how it enters the body, takes over cells and even the unusual immune system responses to COVID-19. Give it a listen and check out some of what we've learned. Here are the links to the articles mentioned in the show. https://coachphilhueston.com/2020/04/29/fauci-funneled-millions-of-us-dollars-to-wuhan-lab-for-coronavirus-research/ https://coachphilhueston.com/2020/03/10/symptom-incubation-period-for-covid-19-coronavirus-identified/ https://coachphilhueston.com/2020/03/12/death-risk-factors-identified-for-covid-19-coronavirus/ As always, you can reach me on Twitter @philhueston, on Instagram @coachphilhueston and via the website. Keep the faith and keep after it! --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

The COVID-19 coronavirus pandemic seems like the only thing on TV, radio, streaming services, news media and just about anywhere else. Infection counts, death tolls, arguments between politicians and the breathless pandering of the hair hat idiots in the media are overwhelming to the average adult. Can you imagine what all that can do to your kids? Without your life experience and perspective, they can easily become terrified. This pandemic and the free fall of fear being created around it can leave long-lasting emotional and psychological scars on your kids. But there are things you can do to make the situation better for your kids. Today's episode is all about some of those things. Join me as I share some strategies and tactics for helping your kids come out of this mess healthier and happier. Remember, the website is www.coachphilhueston.com Find me on Instagram @coachphilhueston and on Twitter @philhueston Also on Facebook - www.facebook.com/CoachPhilHueston Keep the faith and keep after it! --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

Feedback is important to the training process. Whether your athlete is learning a new lift, honing speed technique or developing a new sport skill, feedback can improve the process. It can sometimes mean the difference between failing and succeeding. But what if feedback is even more important than that? What if feedback, done well and done right, can actually improve an athlete's brain? Join me for a look at how coaching feedback impacts the developing brains of young athletes. We'll look at how emotion, perception and experience influence the "wiring" of an athletes' brain. I'll also offer some practical ideas for improving your feedback and communication as a coach, fitness pro or even a parent. Visit the website for more https://coachphilhueston.com Find me on Facebook.com/CoachPhilHueston On Instagram @coachphilhueston and on Twitter @philhueston Keep the faith and keep after it! --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

Youth sports, especially in the US, has taken a lot of criticism lately. Not so much for the actual playing of the sports themselves. The criticism usually involves the behaviors, attitudes and actions of the adults involved. Generally, it's always been thought that playing sports is good for kids. Most people who've played youth sports would likely agree. In today's episode, I review a study out of Montreal that links playing youth sports between 6 and 10 with better emotional health outcomes at age 12 and beyond. Is this true? Can they back up their claims? Listen in and get the low-down! Website version is here: Youth Sports Participation Linked to Reduced Risk of Emotional Difficulties Leave me a voice message on Anchor: anchor.fm/four-pillar-fitness On Instagram @coachphilhueston Keep the faith and keep after it! --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

It's (another) New Year. Are you making (another) batch of resolutions? How'd the last bunch work out? If the answer is "not so hot," the problem might not be you. It might just be the resolutions you're making! More accurately, it might be the nature of your resolutions. Want to make better, more successful resolutions? Join me and learn: Why emotion matters to your resolutions! What the Avoidance Violation Effect is and how it can derail your resolutions! Why absolutes can crush your resolutions! Why progress resolutions will be winners for virtually everyone who tries them! The 9 resolutions around your health and fitness that can change the game - for everyone who tries them! The original article is on my website "Make Resolutions That Don't Suck and Won't Fail!" You can leave me a voice message at anchor.fm/four-pillar-fitness Find me on Instagram @coachphilhueston On Facebook at facebook.com/CoachPhilHueston Keep the faith and keep after it! --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

It's the most wonderful time of the year! That's right! Christmas, Hanukkah, New Year's Eve all come rolling right in after Thanksgiving! It's like one calorie-riddled binge opportunity after another! Parties, errands, decorating, family get-togethers! Food, time crunches, stress, booze... It can all add up to a serious post-holiday bulge! But you can avoid it if you're prepared. And no, you don't have to skip this one this year. (Little tribute to the Waitresses there!) Check out this episode and I'll share some tips on how to have fun and not end up fat and "un-jolly!" If you're listening on iTunes, be sure to leave a rating and a comment! The website is https://coachphilhueston.com Find me on Instagram @coachphilhueston Facebook page is https://www.facebook.com/CoachPhilHueston You can also leave me a voice message at anchor.fm/four-pillar-fitness Keep the faith and keep after it! --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

What's the key to success? Is there really a "secret sauce" for long-term success and achievement? What separates those who push through the hard times from those who bail when the going gets tough? Angela Duckworth is the author of the book "Grit" and a researcher at the University of Pennsylvania. In this episode, I take a look at a huge study done on the factors that predict success. Ms. Duckworth and her colleagues looked at over 11,000 West Point cadets to see what personality traits separated the successful from the unsuccessful. Give it a listen. I think you'll find it interesting! As always, you can reach me by voice message at https://anchor.fm/four-pillar-fitness I'm on Instagram @coachphilhueston I'm on Twitter @philhueston The website is https://coachphilhueston.com/ Thank you for listening! --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

Today's episode is a fresh edition of "Know Stuff," the series that brings you the stuff you need to know about health, fitness, nutrition and performance topics in a way that you might actually enjoy! In this episode, we're talking about the gastrocnemius. This muscle is often overlooked until it becomes a pain! Find out how it's built, what it does, what can go wrong and how to keep it healthy and performing at it's best! I also share how the gastrocnemius is related to one of the most commonly occurring injuries among soccer players. You'll also find out what "tennis leg" is and how it's related to beer pong (or not.) Join me and have some fun learning about this topic! Find me on my website at https://coachphilhueston.com I'm on Instagram @coachphilhueston Twitter @philhueston --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

Today, I'm going to share my thoughts on whether parents should hire a youth fitness coach for their kids. Of course, since I am a Youth Fitness Professional, you might imagine that I'm biased toward a "yes" answer. You might be surprised! While I do believe that every kid would benefit from working with a Youth Fitness Pro, that doesn't mean it's the right choice for you, as a parent, or for your kid. So I'm going to share a few insights that may help you make that decision. As always, I welcome your questions and thoughts. If you like what you hear and you're on iTunes, please leave me a 5 star rating and a review! You can reach me by voice message on Anchor: anchor.fm/four-pillar-fitness I'm on Instagram @coachphilhueston On Twitter @philhueston The website is https://coachphilhueston.com Keep the faith and keep after it! --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

Accountability. It's used so often and in so many arenas that it's practically a cliche. In business, in school and in sports and training, everyone likes to talk about accountability. For coaches, whether in youth sports or fitness and strength and conditioning, it seems universally accepted that accountability is key. In these arenas, "holding athletes accountable" is like a ninja skill. But what if all this accountability is more like a blunt instrument? What if all we're really doing is beating our athletes over the head and not really making a difference? Listen in and I'll tell you my thoughts on how we're misusing accountability with youth athletes. I'll also share some really effective ways to make accountability practically unnecessary - all while getting better results than you or your athletes could have imagined. But be forewarned, if you're one of those who lives and dies by "accountability," this may sting a little! But only for a little while... Remember, you can reach me via voice message at anchor.fm/four-pillar-fitness DM me on Instagram @coachphilhueston Twitter @philhueston The website is coachphilhueston.com Keep the faith and keep after it! --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

It's THAT time of year again! Kids are complaining, parents are rejoicing and nobody is really fully ready for what's next. I'm talking about "back-to-school" time, of course! There's a lot to think about when this time rolls around.  Shopping, class schedules, new school mates, sports, etc. Nutrition can often get lost in the shuffle. So I'm offering some tips for making sure your kids nutrition (and yours!) stays healthier and easier to manage. Check them out and be sure to reach out with any ideas, methods or tips you use that are helpful! The product links from the show can be found on this page: Back To School Nutrition Tips (Real World Version) on Coach Phil Hueston Website. Instagram @coachphilhueston Twitter @philhueston Keep the faith and keep after it! --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

Do you know what leptin is? If you're trying to lose weight or struggling with weight issues, you probably should. Chances are, it has something to do with your success, or lack of it. You might be leptin resistant. And no matter which side of the aisle you're on or which way you lean, this is not a resistance you want any part of! Leptin is an important hormone for lots of reasons, but it's greatest importance is in metabolism and the regulation of fat stores. Join me as I share some knowledge about leptin, leptin resistance and how it might be affecting you right now. Here's the link for the book mentioned in the podcast: Fat Chance: Beating the Odds Against Sugar, Processed Food, Obesity and Disease Join me on the website coachphilhueston.com Send me a voice message at https://anchor.fm/four-pillar-fitness Join me on Instagram @coachphilhueston On Twitter @philhueston --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

If you heard the first one, you already know this one is going to be fun! Lyle McDonald joins me once again for a lively shout at some clouds! In this episode, Lyle shares: How he got his start as a Karaoke superstar! His thoughts on "sport-specific training." When early specialization might actually help. Why the process matters, what the formula for success in training, sports, fat loss and other areas really looks like and why the boring stuff will get you better. The relationship between commitment, motivation, dedication, work ethic and genetics. His thoughts on two of his favorite fitness and training researchers - YOU know who we're talking about! His thoughts on the fitness "influencers" movement. What he thinks is great in fitness now. We also shared an edgy, possibly controversial conversation about the nature of femininity. Lyle also shares why you need to get this movie: Only The Strong As always, you can reach me via voice message at https://anchor.fm/four-pillar-fitness On Instagram @coachphilhueston On Twitter @philhueston The website is https://coachphilhueston.com/ Keep the faith and keep after it! --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

This episode is rapid-fire, a little bit fun and a whole lot of useful! To be fair, this could have been 172 or even 1,072 fat loss tips that work. There are so many things you can do - small things and big - to burn more fat that it feels like this is just the "starter set." But here are 72. They'll help you get your meals right, step up your exercise and calorie-burning and maximize your fat loss! Some are fairly predictable, some are a little surprising. For example, number 1 seems like something everyone who wants to lose fat or lose weight should do. Number 19 is a little more of a surprise. Number 29 and number 42 are things you might not think would help, but do. Number 68 might shock you! And number 43 is just plain cool! So join me and get your rapid fire fat loss tips! Here's the link to the Krill Oil in number 12. (Okay, I gave that one away a little.) JayLab Pro Krill Oil Feel free to leave me a voice message at anchor.fm/four-pillar-fitness DM me on Instagram @coachphilhueston Tweet at me @philhueston --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

Have you struggled with losing weight?  Weight loss can be frustrating.  You're doing fine, then suddenly, poof! The weight stops coming off or even starts piling on again! Grrrrr! It can make you feel like a failure, for sure! But science may have figured out why so many people stop losing weight after the first batch of pounds comes off. It's not what you think it is. In some ways, it's worse! But scientists and some little white mice may be pointing to the answer! Join me and learn a lot more about this fascinating topic! Keep the faith and keep after it! Contact: IG @coachphilhueston Twitter @philhueston Website coachphilhueston.com Looking for a weight loss support product that actually works? Try JayLab Pro Lepti-Sense! --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

Today, I'm sharing the first of my "Essential Laws of Strength, Fitness and Performance." These didn't happen by accident. These Essential Laws were developed through observation and analysis, careful review of my work and that of others and trial and error. Law #1 may be the most important one to remember. Join me as I discuss how what we value as a society has impacted our fitness and health. Find out why it might be better to be a Timex watch than a Rolex timepiece. This one is short but fun! Keep the faith and keep after it! IG @coachphilhueston Twitter @philhueston Website: coachphilhueston.com --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

Everywhere you look, there seem to be fitness coaches, strength and conditioning coaches, personal trainers and others in the fitness profession who are trying as hard as they can to suck. They seem to be trying to be terrible. I'm one of those people who believes that if you really want something and are willing to work at getting it, you should have it. ;) So I thought I'd do my part to help those folks get what they want. Join me as I lay out my 5 Surefire Ways to be a Crappy Coach or Trainer. I'll share some can't fail, idiot-proof strategies for sucking at coaching or training fitness clients. I'll cover: How to make sure your clients feel like they have absolutely no say in anything that happens in their fitness and nutrition programs! A can't-miss social media strategy to make sure YOU are the absolute star of every post on every platform! How to make sure "accountability" works for you - and only you! How being a terrible parent is a great strategy for coaching your clients! The best way to ensure that you get all the stuff, recognition and influence you deserve - and how to make sure your clients know THAT'S what really matters! How to use fear, pain, scorn and embarrassment as motivational tools! If you follow my advice, I guarantee you will be the crappiest trainer or coach your clients have ever had! For those of you who want to be better, there's some light at the end of this tunnel for you! Be sure to listen through to the end! Keep the faith and keep after it! Please share this episode with someone who would enjoy and benefit from it! Feel free to join me on the website coachphilhueston.com Catch me on Instagram @coachphilhueston  --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support

Everywhere you turn, it seems that someone is trying to convince you that marijuana - weed, cannabis, etc., - is not only not dangerous, but somehow good for you. I'm not talking about medical marijuana here. This is about recreational and casual marijuana. Government, media, lobbyists and those who will profit from legal cannabis are on the bandwagon preaching the virtues of legal and widely available pot. But what does the science say? How much research has been done on the safety of using marijuana? Are there short-term dangers? Long-term effects? How do cannabinoids impact developing kids and teens? Should we be concerned about this generation of teens and young adults? The powers mentioned above say "don't worry, be happy!" Science says something different. Join me this episode as I take a look at 3 different studies that should give you pause before letting teens use what may prove to be a far more dangerous substance than many people think. As always, you can reach me by voice message at Anchor.fm/four-pillar-fitness The website is coachphilhueston.com Twitter @philhueston IG @coachphilhueston --- Send in a voice message: https://podcasters.spotify.com/pod/show/four-pillar-fitness/message Support this podcast: https://podcasters.spotify.com/pod/show/four-pillar-fitness/support