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In this special episode, sourced from the archives of my old podcast, WorkplaceHero, we dive into neck pain and how to deal with it. Neck pain can be caused by any workplace activity that strains your neck and you might feel pain at the base of your skull and down into your shoulders, or you might just feel a knot in your neck. But it is avoidable - and that is what we cover in this episode. Don't forget to check out all of my workout videos at
Resistance bands are small, portable, inexpensive, and easy to use anywhere and anytime. If you need some help (or some convincing) to get your resistance training underway, this is for you!This likely won't be news to you but I will say it anyway - consistent resistance training provides so many health benefits that I think everyone should be doing it. But, I also know that the items we usually associate with resistance training (barbells, dumbbells, weight plates, and big exercise machines) are scary, intimidating, heavy, expensive, and take up a lot of space. So, unless you have or want to get a gym membership then you might think that bodyweight exercises are the perfect strength training workout. And they are but don't forget about the big elastic band thingies - enter resistance bands!Don't forget to check out all of my workout videos at
In the episode, I am joined by sports medicine researcher and past president of the American College of Sports Medicine, Dr. NiCole Keith, Ph.D. to discuss the elusive topic of Exercise for Post-Menopausal Women. Dr. NiCole Keith is a Professor from the Department of Kinesiology and associate dean of faculty affairs in the School of Health & Human Sciences at Indiana University-Purdue University Indianapolis. Keith is dedicated to research and programming that increases physical activity participation, improves fitness, and positively influences health outcomes while addressing health equity.In the episode we get into: What got NiCole interested in pursuing this topic of exercise in menopausal and post-menopausal women. How can a woman in these stages of life (or approaching these stages) begin to create an effective movement regimen? What should they keep in mind when choosing their activities and workouts? The million-dollar question: what are the best types of exercises for menopausal and post-menopausal women?  Are there any health risks that women should be aware of? Is there ever a reason not to engage in physical activity? What is health equity and what can we do in our own communities to help? Don't forget to check out all of my workout videos at
Whether you want to get back in shape or you want to get in shape for the very first time, improving your fitness begins by starting where you are, setting reasonable goals, and tracking your progress. In this episode, will tell you how. Some people haven't ever been interested in moving their bodies, but then are suddenly faced with a doctor telling them they need to get in shape - or else. Others were fit years ago (maybe in high school or college) but once they stopped competing in team sports, or left their fit friends behind, they never found fun and suitable replacement for that physical activity. The interesting thing is that these are similar but slightly different issues. Don't forget to check out all of my workout videos at
You may have heard me say that you should do a particular exercise at a particular intensity or your doctor may have told you to get 150 minutes of moderate to vigorous intensity exercise per week. Do you need to buy an activity tracker or get a kinesiology degree to know exactly how intense these workout should be? The truth is that you probably already innately know how hard you are exercising. It's called Rating of Perceived Exertion (RPE) and it's already installed in your brain!Don't forget to check out all of my workout videos at
In a paper called Exercise contagion in a global social network published in Nature Communications, researchers say that “we show that exercise is socially contagious and that its contagiousness varies with the relative activity of and gender relationships between friends.”Don't forget to check out all of my workout videos at
Find out more about Brad's comprehensive online multimedia educational course with all the tools and guidance you need to implement a custom-designed morning exercise routine, scalable to all fitness levels and time availability. Improve fitness, focus, and discipline all day! And use the code: brad10 to get 10% off at sign-up. Check out Brad's Morning Routine at more about the Nutrition GPA at
The benefits of lifting heavy things that I outline in this episode: That Toned Look Use Body Fat as Fuel Get Smarter Support Your Testosterone (and other hormones) Protect Your Bones, Joints and Tendons Build or Maintain Bone Strength Lower Your Blood Pressure Improves Endurance Support Good Mental Health Helps Manage Chronic Pain Supports Liver Health (and insulin sensitivity) Slow Down the Ageing Process Don't forget to check out all of my workout videos at
If you are a serious (or even recreational) exerciser, you want to get faster/stronger.  That is, after all, where some of the fun of our dedicated exercise time is derived. And for many of us, getting faster or making those hard-fought-for muscles more noticeable, means losing some body fat. This can be a tricky endeavour when you are also trying to enjoy your workouts, live an active lifestyle, be good at your job, raise a family, and maybe even perform well in some races and events.While you want to “weigh less,” you also don’t want to lose any precious muscle that you know helps you do the activities you enjoy. So, in this episode, I have asked nutrition and behaviour change coach Monica Reinagel to join me to talk about how and why the idea of “losing weight” is a lot more meaningful and nuanced than it used to be.  What Body Composition really is, How this is different from hitting a specific number on the scale, What happens when we lose weight too quickly, What happens when we yo-yo diet, Why it is important to maintain (or build) muscle mass especially as we age, How much protein we need to maintain muscle mass, How feeling stronger and more capable creates a virtuous cycle which leads to losing body fat (and supports our weight loss efforts), Three things we can do to help our bodies lose more fat than muscle. Resources: Weighless.Life Protein Content of Common Foods Protein Density of Foods Change Academy podcast Nutrition Diva podcast  Monica’s favourite of Brock’s YouTube videos:TV Time (or watching hockey) Workout7 Fun Ways to Use a TreadmillDon't forget to check out all of my workout videos at
LANGUAGE WARNING: we do drop the f-bomb three (maybe four) times (in reference to Elle’s book, Confident As Fu*k: How To Ditch Bad Vibes, Clean Up Your Past, And Cultivate Confidence In Order To Make Your Dreams A Reality). So if you or someone near you is really put off by that word… well, you have been warned. Elle is a bestselling author, a screenwriter, and a seasoned public speaker and has been interviewed on over 50 shows and featured in publications such as Success Magazine, Huffington Post, Prevention, and Mind Body Green. Elle coaches ambitious high achievers and transformation seekers to manifest more confidence and self-esteem in all areas of their lives. Creating boundaries, generating happiness and fun, accomplishing goals, and improving communication.If you want to hear the rest of the interview and check out everything else Elle does, simply go to't forget to check out all of my workout videos at
After any workout (cardio or weights) your muscles are tired and very quickly begin breaking down in order to rebuild (this is a good thing). That time, right after you finish exercising, is a critical time for muscle tissue repair, strength building, and overall recovery. That is where your cool-down comes into play.Don't forget to check out all of my workout videos at
Dr. Heisz joins me on this episode to talk about her research which examines the effects of physical activity on brain function to promote mental health and cognition in young adults, older adults and individuals with Alzheimer's disease. Her book: Move The Body, Heal The Mind: Overcome Anxiety, Depression, and Dementia and Improve Focus, Creativity, and Sleep, focuses on overcoming inertia; using exercise to help fight addictions; how we can improve our memory with fitness even as we age; and, importantly, how exercise can help us sleep better, improve focus, and be more creative.Don't forget to check out all of my workout videos at
When we choose to walk to the store instead of driving there, we might be heard saying that we are “getting some exercise.” When we go to the gym or any fitness class, we go there to exercise. When we start training for a marathon, we again think or talk about it in terms of doing some sort of exercise. While all of these statements are mostly accurate, at least to a certain extent, I think this line of thinking gets us in trouble. And not just semantic trouble that confuses people who are learning English as a second language but actual fitness-confusion kind of trouble. So I propose that we look at fitness in a different way.To that end, let me introduce you to three (not so) new labels for exercise: Movement, Workouts, and Training. And in that order.Don't forget to check out all of my workout videos at
Debbie Potts, is a Nutritional Therapy Practitioner (NTP), DNAFit coach, Metabolic Efficiency Specialist, CHEK HLC Coach, KION and Superhuman Coach, USAT Coach and NASM CPT. Whoa! Debbie is a leading fitness professional for over twenty-five years who owned Fitness Forward Studio in Bellevue, WA for over ten years. Main topics included: How she ended up burnt out and sick. What does she attribute her burnout to? How does stress (all stresses) relate to our fitness? How Debbie uses DNA reports to guide her training. Would she train for a long-distance race again? How Debbie trains now.  What tracking device does Debbie trust/use and how? How Debbie uses variability in her routine.  A healthier and happier way to approach training as we age.  Should we look for the perfect diet, workout, or lifestyle? What time Brock and Debbie go to sleep. How to choose when to get your movement in. Taking ownership of your own health and happiness.  What are some red flags to watch out for in your day? What are the components of Debbies “Wholestic method?” Don't forget to check out all of my workout videos at
You probably know someone (or maybe you are someone) who has limited mobility in their shoulders. I have been noticing this more and more in family members and people I work with. Sure, some of them have had an acute injury that caused it (or at least kicked it off) but the majority of people, I would suggest, are suffering more from the old move-it or lose-it issue. Their shoulder movements started to get difficult over time, maybe with some amount of pain, and so they decided to “rest” that body part - or more specifically, that body area. The problem with that is unless there is an injury that actually requires rest (rarely ever longer than a few weeks), this is the opposite of what you should be doing. But I am not going to try to give you physiotherapy sessions via podcast (because that is dumb and I am not a physiotherapist) but what I will give you is a movement that you can practice as a bit of pre-hab for that entire upper area of your torso. Don't forget to check out all of my workout videos at
Alex Wisch is a Performance & Wellness Coach, Entrepreneur, Athlete, and Mental Health Activist.Throughout his life, he has faced significant adversity. Alex has struggled with ADHD, dyslexia and, in his early teens, battled anorexia. Regardless of the challenges he faced, he showed great promos by becoming one of the top sailors in the country by age 18 and got accepted into an Ivy League school.As a sophomore in college, his struggles and perfectionism became overwhelming. He found himself deeply depressed and developed constant suicidal thoughts. His decade-long major depression left him penniless, on disability, and unable to work.Doctors even told Alex he needed to reduce his expectations and would never be able to hold a full-time job. However, he refused to have those words define him. Alex eventually dismissed the idea of finding a medication that would “fix him”. He began focusing on all the things that were within his control and developed a holistic formula to optimize his success.Topics covered in this episode:- Why the heck did Alex do 1,000 strict pull-ups, 2,000 push-ups, and 3,000 squats, all while wearing a 20-pound weighted vest?- Was Alex active as a child and youth? What was his childhood like?- How was he taught to view and perform exercise?- How did depression affect Alex? What did he try to alleviate his depression?- How did he discover the idea that physical health could help his mental health?- When you are that depressed, how did he even start an exercise routine?- How did Alex develop his “holistic formula" and create his own user manual?- The four things people can start doing right away to develop their own user manual. You can find out more about Alex on his WischFit Instagram account. Don't forget to check out all of my workout videos at
If you’ve ever owned a motor vehicle (or a fancy bike), you know that routine maintenance (getting the oil changed, checking your tire pressure, monitoring the brake pads, etc.), can keep your vehicle running well and on the road for a long time.  Every so often, however, a more comprehensive tune-up is recommended. In the same way, healthy habits like eating well, staying active, managing stress, and so on, go a long way toward keeping your body and life running smoothly  But every once in a while, our lives can benefit from a more thorough going over.So on the Change Academy podcast, just for fun, we’ve organized our tuneup into 10 parts, each corresponding to a different part of a car, from the onboard computer, through the navigation system, alignment, brakes, all the way through to the filters, shock absorbers and THE ENGINE (which is what I am about to play for you).   Whether or not you currently have any warning lights flashing on the dashboard of your life, I hope you will enjoy this dive into how to maintain your engine as you put on more and more miles. Don't forget to check out all of my workout videos at
A “Coach to the coaches,” Abel has worked with thousands of people across the world to optimize performance, mindset, health and longevity. He also has an A.B. from Dartmouth College and graduated as a Senior Fellow with Honors with a concentration in Psychological and Brain Sciences. So, as you can imagine, we dviate a little from the "fitness world" but I think you will agree that it all fit together nicely. In this episode, we cover:- The fun and embarassing (for me) story of how we met.- Abel's personal history with movement and exercise.- How he made such a big mindset shift in his exercise and diet.- How Abel formed his attitudes and opinions around exercise and movement.- As someone who has studied the brain, how Abel reconciled the attitudes and options he had with what he was learning from the mainstream media.- How being the "Fat-Burning Man" affected his life and exercise routine.- How his success on the TV show "my diet is better than yours" affected him. - What Abel has changed in his regimen over the last few years (as he is getting older).- And the lesson I learned when I got caught cheating on a test.Find everything you need to know about Abel James at fatburningman.comDon't forget to check out all of my workout videos at
The research paper: Sitting, squatting, and the evolutionary biology of human inactivity published in the proceedings of the national academy of science concludes with this: “Based on our results, we introduce the Inactivity Mismatch Hypothesis and propose that human physiology is likely adapted to more consistently active muscles derived from both physical activity and from nonambulatory postures with higher levels of muscle contraction.”This translates to something like…Hunter-gatherers have high levels of inactive time — around 10 hours per day, which is surprisingly similar to the inactive time in industrialized populations like here in Canada where I am and likely near you, wherever you are listening to this podcast right now. What?!? I know right? So what the hell is going on?. The researchers went on to say” However - and this is a big however –  in Hadza adults, inactive time often occurred in a squatting position, which increased levels of muscle recruitment and could be considered “active rest”, in contrast to sitting in a lumbar supported car, then transferring to an expensive office chair, only to conclude the day on a pillowy couch. In this episode, I get into some practical antidotes to this issue. Don't forget to check out all of my workout videos at
Craig “Crowie” Alexander grew up playing a range of sports soccer, cricket, water polo, golf and tennis, although soccer was his main game. The sport you know Crowie best for, triathlon, he didn’t compete in until the age of 20. Alexander raced his first professional triathlon in Sydney, Australia on the ITU World Cup circuit in 1995, finishing in 8th place. He also claimed his first professional victory later that same year. He went on to have many wins and with his 2011 victory in Kona Hawaii, he also broke the previous course record which had stood for 15 years and became the oldest athlete ever to win the IM World Championship title (38 yo).In 2014, Crowie stepped away from Ironman racing and launched his own brand, Sansego. He teamed up with an elite group of endurance coaches and experts to deliver coaching, consulting, clinics and training camps/experiences.To this day, Alexander has maintained a high level of fitness and professional results, even though only racing sparingly. As a professional athlete, Crowie has won at least one pro race every year of his career (1995-2019).Main Topics:- Since Crowie didn’t actually take up the sport that he is most known for until he was 20, what was his fitness life like before triathlon?- How did playing soccer, cricket, tennis allow him to "go pro" a year after switching to Triathlon? Not only go pro but win races?- How did he balance going to University (BS in Physiotherapy) and being a professional athlete? How did he stay motivated in both arenas?- What gear and recovery tools did he use when training and racing so hard?- Because a main theme of this podcast is addressing how to stay fit as we age, I had to ask him about being “the oldest athlete” to ever win the IM world champs at 38yo. Was there anything he changed in his training at that time?- Craig still pops up in races - and wins them - now (at age 47) which gives people like me (50) hope. What training advice would does he have for an ageing age grouper like me?Don't forget to check out all of my workout videos at
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